original title:
Three pounds fat festival, crazy diet after the holiday
Get rid of the "vacation syndrome", but also need to balance diet, schedule, scientific exercise
Shenzhen News Newsletter bid farewell to the National Day holiday Mid-Autumn Festival, people return to work, will soon begin a busy week, and accompanied by anxiety, insomnia and fatigue of the "holiday syndrome" as usual after each holiday, again "attached" . How can we get rid of the "holiday syndrome" and return to normal living conditions? Doctors and health experts give you advice.
Should return to a balanced diet after the holiday
It is understood that the "vacation syndrome" is a variety of physiological or psychological manifestations that occur after the holidays, such as feeling tired after two or three days of the holiday, failing to lift up the spirit, working at work inefficiently, and even having unexplained causes. Nausea, dizziness, bowel reaction, etc.
“It is a major problem that eating is not regular during the holidays. There is not enough time to eat regularly or drink more when partying.†Zhang Ming, director of nutrition department of Peking University Shenzhen Hospital, said that during the National Day holiday, doctors encountered a lot of drunkenness. Medical patient.
To resolve the "vacation syndrome", we must first achieve a healthy diet. "Healthy eating is to return to the usual diet and balance the diet." Zhang Ming suggested that for the average person, a healthy diet should include appropriate coarse grains, and the staple food should not be too much, and the intake of fruits and vegetables can be appropriately increased. A pound of vegetables a day, half a catty of fruit, in addition, every day should also take in about half a catty of milk or yogurt, two eggs and so on. For people who gain weight during the holidays, meat intake should be controlled after the holidays.
Adjusting for work and rest during daytime
In addition to physical discomfort, the "vacation syndrome" is also affected by the holiday. Zhou Yunfei, director of the Sleep Disorders Department at Shenzhen Corning Hospital, said that the psychological effects of the holiday include roughly four aspects: anxiety, depression, physical dysfunction, and maladjustment. People of different ages have different performances. The elderly are prone to symptoms such as headaches and physical discomfort. Young people are mainly maladapted to obstacles, such as participating in gambling and alcohol abuse, while adults often show anxiety and depression.
“A holiday does not necessarily have a negative impact, but it also has a positive impact. For example, a holiday break satisfies the free needs of office workers. After the holidays, they can put their work into a full spirit. However, a small number of people have a holiday. After work, the motives were significantly reduced, attention was diverted at work, and the efficiency of work deteriorated, etc.†Zhou Yunfei said that the best method of prevention is to combine work and rest and regular life during the holidays to minimize the impact on mental status. .
However, for many people, the holiday is a normal day and night, plus the road to run around, the biological clock is completely disrupted, even if you go to bed early, but can not sleep in bed. "Some people are very nervous because they can't fall asleep. The more they sleep, the more they worry, and the more they sleep, the worse they get into sleep. This creates a vicious circle." Zhou Yunfei said that as long as sleep is natural, don't make up for it during the day and sleep will Natural recovery.
Sports should respect the natural laws of the body
It is often said that "every holiday season, three pounds fat", 8 days a small holiday in a lot of people gain weight in a circle, and now the end of the holiday season, they began to ponder the weight loss plan.
"One of the causes of obesity during the holidays is that there is more drinking, and another reason is that during the tour, many high-calorie foods are eaten. In the body, more fat accumulates on the abdomen, causing weight gain." CATIC Concept Store Technology Director Zhou Hua found that the holiday season was drawing to a close, and the sports and fitness groups suddenly grew up. Many of them were targeting weight loss.
“A lot of people mistakenly believe that vacations are getting fatter, so after the holidays, it is necessary to start a diet, increase exercise time, increase from the previous hour to three hours, or go to two fitness clubs a day. These overactive behaviors not only fail To help lose weight, it is easy to cause harm to the body. If you want to adjust your physical condition in one or two days, it is wrong and difficult.†Zhou Hua said that exercise should be respected by the body's natural laws and cannot be achieved overnight.
Zhou Hua suggested that in the range that the individual can afford, exercise according to the previous training volume and training methods. The people with exercise basis can exercise for 60-90 minutes. Without exercise, the exercise time can be controlled within one hour, and at the same time, it can be restored. The normal diet of breakfast, lunch and dinner in the morning will gradually return to normal life in the original rhythm of life. After one or two weeks, the weight of five or six pounds will be reduced. (Reporter Chen Wenli)
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