How to lose weight after drinking and gaining weight?
In recent years, with the increase in social activities, drinking has become an integral part of many people's lives. However, long-term drinking may not only cause health problems, but may also lead to weight gain. Among the hot topics in the past 10 days, "How to lose weight after getting fat after drinking" has become the focus of many netizens. This article will combine hot topics across the Internet to provide you with scientific and effective weight loss methods.
1. Why does drinking make people gain weight?
Alcohol itself contains high calories. Each gram of alcohol contains about 7 kcal, which is second only to the caloric density of fat. In addition, drinking alcohol can stimulate appetite, leading to the consumption of more high-calorie foods. The following is a comparison of the calories of common alcoholic beverages:
| Liquor | Calories(kcal/100ml) |
|---|---|
| beer | 43 |
| red wine | 85 |
| Liquor | 300 |
| whiskey | 250 |
| cocktail | 150-300 |
2. Characteristics of Obesity Caused by Drinking
1.Beer belly: Abdominal fat accumulation is obvious
2.Edema: Alcohol affects water metabolism
3.Metabolic disorders: The liver metabolizes alcohol preferentially, leading to fat accumulation
3. Scientific weight loss plan
1. Control the amount of alcohol you drink
It is recommended that men should not exceed 25 grams of alcohol per day and women should not exceed 15 grams. Converted to common alcoholic beverages:
| Liquor | Recommended amount (men) | Recommended amount (female) |
|---|---|---|
| beer | 750ml | 450ml |
| red wine | 250ml | 150ml |
| Liquor | 75ml | 45ml |
2. Adjust diet structure
It is recommended to choose low-calorie side dishes when drinking:
| Recommended food | avoid food |
|---|---|
| green salad | Fried food |
| Steamed seafood | BBQ |
| low fat protein | High sugar snacks |
3. Exercise plan
For alcohol-induced obesity, the following exercise combination is recommended:
| exercise type | Frequency | Efficacy |
|---|---|---|
| aerobics | 5 times a week | burn fat |
| core training | 3 times a week | Improve beer belly |
| strength training | 2 times a week | Increase metabolic rate |
4. Liver care
Alcoholic obesity is often accompanied by increased burden on the liver. It is recommended to supplement the following nutrients:
| Nutrients | food source | recommended daily amount |
|---|---|---|
| B vitamins | Whole grains, lean meats | Appropriate amount |
| Antioxidants | dark vegetables | 500g |
| High quality protein | fish, beans | 80-100g |
4. Example of a 30-day weight loss plan
| stage | target | Specific measures |
|---|---|---|
| Week 1 | Reduce alcohol intake | Halve the amount of alcohol you drink and increase the amount of water you drink |
| Week 2 | Adjust diet | Avoid alcohol and high-calorie foods and increase fruits and vegetables |
| Week 3 | Start exercising | 30 minutes of aerobic exercise every day |
| Week 4 | Consolidate habits | Build a healthy lifestyle |
5. Common misunderstandings
1.Misunderstanding 1: Just quit drinking and not exercising - the effect is limited
2.Misunderstanding 2: Quick withdrawal from alcohol - may cause withdrawal reactions
3.Misunderstanding 3: Dependence on diet pills - may increase burden on liver
6. Expert advice
1. Gradually reduce the amount of alcohol you drink
2. Ensure adequate sleep and promote metabolic recovery
3. Seek guidance from professional nutritionists
4. Regular physical examination and pay attention to liver function indicators
Through the above scientific methods, even if obesity is caused by long-term drinking, weight loss can be achieved healthily and effectively. The key is to create a balanced lifestyle where health and social activities coexist harmoniously.
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