"Only Without Fanaticism." Four Scenarios For Getting Out Of New Year's Holidays

"Only Without Fanaticism." Four Scenarios For Getting Out Of New Year's Holidays
"Only Without Fanaticism." Four Scenarios For Getting Out Of New Year's Holidays

Video: "Only Without Fanaticism." Four Scenarios For Getting Out Of New Year's Holidays

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A large amount of food, not always healthy, alcohol and a sedentary lifestyle - you will not have time to look back, as the New Year's celebration has already ended with extra pounds and hated folds on the sides. How to recover from nearly a week of drinking. “Rare but plentiful meals, the predominance of fats and simple carbohydrates in the diet, fiber deficiency, excess table salt, alcohol consumption, reduced physical activity on holidays leads to disruption of many digestive organs, exacerbation of gastritis, cholecystitis, pancreatitis. Alcohol increases the load on the liver, and, as a result, immunity decreases, and vitamin deficiency is manifested. Weight gain is also not encouraging, more often due to violations of fluid metabolism and latent edema,”nutritionist and gastroenterologist Veronika Cheraneva told AiF-Ural.

However, you can still get rid of the results of a weekly feast in non-stop mode.

Diets - aside

The main thing that experts advise is not to go on a diet right after the New Year's festivities. Even if they promise to lose a couple of kilograms in just a week. To do this, you need to have a very great willpower, otherwise there is a great risk of breaking down. And even if the numbers on the scales decrease during the diet, this does not mean that the person got rid of the accumulated fat. In addition, the consequences of such drastic measures may not always be pleasant for the body.

“The effect of strict diets, such as mono diets or carbohydrate-free diets, is temporary. Rapid weight loss is due to the loss of water and muscle mass, fat is lost to a lesser extent. Since the diet is not balanced, the body is forced to waste nutrients from its own tissues, primarily proteins. The natural balance in the body is disturbed, first of all, our filters suffer: liver, kidneys and digestive tract. After the abolition of such a diet, the body in a state of stress begins to store everything in a row, and the weight quickly returns, "says Veronika Cheraneva.

But if you shouldn't go on a diet, how can you get in shape after the holidays?

Scenario 1. Keeping an eye on nutrition and moving from ski to crossfit

For the first week or two after the New Year holidays, it is worth limiting yourself in diet: eating more vegetables, fruits and lean lean meat, advises Fyodor Serkov, champion and prize-winner of domestic and international crossfit tournaments, senior coach of the famous crossfit club network in Yekaterinburg.

“At first, you don't have to burden yourself with a rigid diet or exercise. For a week or two, it is worth limiting yourself, eating a balanced diet and working with people who will help you build your diet so that you can lose weight without prejudice. Also, the first time you need to do moderate loads, go to the skating rink or go skiing. Loads should be not very intense, but long-term. And only then you can move on to more intense work: in the gym or in specialized programs such as CrossFit. At the same time, there should be no fanaticism, you need to understand that the body is in a state where it still needs rest, but not alcohol-drinking, but sanatorium-detoxification, let's say, "the athlete told AiF-Ural. At the same time, the expert assures that intense physical activity is suitable only for those people who are constantly involved in sports.

Scenario 2. We arrange a fasting day, get rid of a hangover and go for a walk with the children

Nutritionist and gastroenterologist Veronika Cheraneva also advises to limit oneself in food.According to the specialist, in order to help the body cope with the consequences of feasts, the first time it is worth reducing the amount of salt consumed to 4-6 grams per day, and also eating less sugar, confectionery, ready-made sauces and semi-finished products.

“I also recommend spending non-hungry fasting days for a kind of detox: apple-buckwheat, fish (fish + vegetables), kefir-curd, etc. For a relatively healthy person with a little overweight, such a day can be spent once a week, and for a person with normal weight - two to three times a month,”says nutritionist Veronika Cheraneva.

In addition, the expert advises to follow the diet: avoid long breaks between meals, be sure to have breakfast, monitor the amount of water you drink and include in the diet as much fresh greens as possible, containing fiber, as well as vegetables rich in potassium and magnesium, such as zucchini. celery, spinach, broccoli, cauliflower, and green salad.

To get rid of the consequences of alcoholic binge, the expert advises not to refuse the help of medications. “After alcoholization, let’s take enterosorbents, for example, on the basis of lignin, a complex of multivitamins, especially group B, is shown. If necessary, you can use polyenzyme preparations with meals. But any hepatoprotectors are prescribed only by a specialist, so you shouldn't self-medicate,”the nutritionist assures.

And, of course, where is it without sports. Physical activity will help you lose those extra pounds. According to nutritionist and gastroenterologist Veronica Cheraneva, it is worth starting small - morning exercises for 7-10 minutes. A regular application on a smartphone can help in this matter, in which you can choose a suitable set of exercises. Walking in the fresh air at an average pace, outdoor games with children will also be useful. And only then, when there is interest and fire in the eyes, you can go in for winter sports, dancing, sign up for a gym or engage in another type of physical activity. The main thing is that it is enjoyable and healthy.

Scenario 3. We give up carbohydrates and turn on aerobic activity

Dmitry Golovin, a deputy of the Yekaterinburg City Duma, known for his sports achievements in fitness and bodybuilding, advises to pay attention to the amount of carbohydrates consumed.

“If a person does not have enough willpower, you can try a“carbohydrate-free”. Just “chop off” all carbohydrates and eat only green vegetables that grow on the ground, such as cucumbers, celery, dill, parsley, and garlic. You can also add cabbage here. She generally has a negative carbohydrate principle, it takes more calories to digest her than she gives. However, in this case, it is worth drinking more liquid, up to 3 liters of water per day. But there is another option - just to reduce the amount of carbohydrates, and instead of the fast ones found in cakes, cookies, ice cream, use slow ones, for example, eat cereals or grain bread,”the expert assures.

At the same time, according to the athlete and the deputy of the State Duma, special attention should be paid to your attitude to sports. It is worth starting physical activity with aerobic exercise - running in the fresh air, skiing, but not mountain, but cross-country, cycling or ice skating. “If a person did nothing for a whole week, slept or just lay there a lot, and then decided to go to training or run 10 kilometers at once, this is the shortest path to death. You need to start gradually, with small loads. The body needs time to get used to it. After a break, it’s worth going in for sports for the first time,”notes Dmitry Golovin.

Scenario 4. We organize fractional meals and seek help from a trainer

You should not take drastic measures and immediately after the New Year's holidays go on a fast, a mono-diet or run to the gym to exercise until exhaustion, advises Yulia Klyueva, lecturer at the Department of Medical Biochemistry and Biophysics at UrFU. It is worth somewhat limiting the amount of calories consumed, but at the same time maintaining a balance of proteins, fats and carbohydrates.

“If the eating habit has deteriorated, and the brain still requires Olivier, then you can try fractional meals 5-6 times a day in small portions. You should not give up fats, including animal origin, you just need to comply with the rate of 1 gram of fat per kilogram of body weight, of which 70% can be animals. It is also worth making it a rule not to eat fried foods, preferring sautéed dishes or steaming. A calorie counter will help you return to a healthy diet,”says the expert.

Physical activity is also indispensable. In this situation, there are two options. For those who have been involved in sports before, and missed only a week because of the New Year holidays, you just need to return to the usual training regime, performing the number of approaches in accordance with the plan. “If from the new year you are just starting a new life and want to go to train, then you need a competent coach, trainings 2-3 times a week, a training plan for 3 months to develop basic functional movements. For unprepared people, workout at home, walking at least 10,000 steps, occupational hygiene are suitable - and these are just additions to the points about nutrition and training. A professional: a trainer, a nutritionist, a physiologist should help you to acquire healthy habits and not give up after a week, to recover after a week's feast, otherwise you will have to start a new life every new year,”says Yulia Klyueva.

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