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Dietary Guidelines
Holiday weight gain doesn’t have to be permanent. Family doctors advise against skipping meals or crash dieting as remedies. With the right approach, newly gained weight can be lost effectively.
Time-Restricted Eating
- Maintain an 8-hour eating window, followed by 16 hours of avoiding high-sugar foods
- Replace some staple foods with whole grains
- Focus on light, healthy meals
- Avoid excessive oil and salt
Recommended Foods
- Vegetables: celery, spinach, chives, etc.
- Fruits: avocados, grapefruit, bananas, etc.
Initial Three-Day Plan
- Consume at least 800g of vegetables daily
- Water intake (ml) should equal body weight (kg) × 45
Activity Guidelines
Daily Habits
- Choose walking over cycling
- Choose cycling over driving
- Take stairs instead of elevators
- Work standing when possible
- Engage in regular household chores
Quick Exercises to Reduce Belly Fat
These four effective exercises help control abdominal fat and aid digestion:
1. Under-Leg Claps
- 30 repetitions per set
- 5 sets total
2. Alternate Knee Raises
- 30 repetitions per set
- 5 sets total
3. Elbow-to-Knee Touches
- 30 repetitions per set
- 5 sets total
4. Jumping Jacks with Ab Engagement
- 20 repetitions per set
- 5 sets total
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