Chen Guanrong suggested that one should consume 4-6 servings of vegetables and 2-3 servings of fruit a day. The phytochemicals in natural fruits and vegetables can help regulate physiological functions, improve hormonal disorder, and create a body that is easy to lose weight.

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[Health Channel/Comprehensive Report] Welcoming 2023, many people's new year's new hope is to maintain a good figure.

The nutritionist said that if you want to keep fat from getting on your body, you can adopt the following 6 strategies: 4 less eating out principles, 4-6 servings of vegetables a day, 2-3 servings of fruit a day, light snacks and snacks, drink only water or sugar-free green tea when thirsty , Walk 10,000 steps or 30 minutes a day.

Nutritionist Chen Guanrong pointed out in a Facebook fan page "Rong Mommy Nutritionist Health Collection" that as people grow older, the secretion of growth hormone gradually decreases, the rate of muscle synthesis becomes worse, and body fat tends to increase year by year.

If you don’t want to gain weight, she recommends the following 6 tricks to help you maintain a good figure in the new year.

Please read on...

4 less principles for eating out

1. Less fat meat: avoid pork belly, three-layer meat, bacon slices, etc.

Choose more fish, seafood, chicken breast, beef tendon, and loin meat.

2. Soup with less oil: Avoid spicy soup, hot and sour soup, corn chowder.

Choose more mushroom soup, borscht, green vegetable and tofu soup.

3. Less frying: avoid fried chicken, sweet potato balls, French fries, and fried tofu.

Choose more grilled chicken, steamed sweet potatoes, steamed potatoes, and stewed dried beans.

4. Less sauces: Avoid processed chili sauce, sand tea sauce, and flax sauce.

Choose fresh garlic slices, radish puree, sliced ​​peppers, white vinegar, and pepper to taste.

4-6 servings of vegetables a day

One serving of vegetables = about 100g of lettuce = half a bowl of cooked vegetables (240cc bowl).

Chen Guanrong pointed out that the phytochemicals in natural fruits and vegetables can help regulate physiological functions, improve hormonal disorder, and create a body that is easy to lose weight.

It is recommended that school children over 6 years old, girls and adult women consume 4 servings of vegetables a day, equivalent to 2 bowls of cooked vegetables or 4 bowls of lettuce; adolescents and adult men are recommended to consume 6 servings of vegetables a day, equivalent to 3 bowls of cooked vegetables or 6 bowls of lettuce.

She also shared tips: try to supplement vegetables during dinner time to make up for the lack of vegetables eaten outside during the day.

2-3 servings of fruit a day

One serving of fruit = 3/4 bowl (240cc bowl), about the size of a fist.

Tips: Sweet fruits usually have a high GI value, so eat half a bowl instead.

Snacks and dim sum

Cakes, candies, and snacks eat 3 bites each time, less than 3 times a day.

Share snacks with family and friends instead of eating them all by yourself. Sharing them together is more delicious and can reduce calorie intake.

Thirsty drink only water, sugar-free drinks

Avoid sugary drinks, and choose more black coffee, green tea, and black tea to quench your thirst.

In addition, Chen Guanrong pointed out that many people have a cup of latte every day, but the calories of milk are not low. 240ml of fresh milk contains about 150 calories, and the calories of latte are much higher than that of black coffee.

brisk walk + squats every day

Accumulate 10,000 steps every day or walk briskly for 30 minutes to burn calories. When walking briskly, deliberately raise your head and chest, and use the muscles of your hands and feet. If you can chat with your family, it is better to do a few sets of squats.

Chen Guanrong said that the New Year's Eve is a special time to get together with friends. It is inevitable to eat high-calorie food during the dinner. He encourages everyone to enjoy the food. If you accidentally eat too much at this meal, eat a little less for the next meal and come back. New Year Perform the above 6 tricks together to keep fat away from yourself.

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• lose weight

• vegetable

• fruit

• Fat loss

• diet control

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