명절 연휴 기간,다이어트 성공 팁 10가지

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명절이나 연휴 기간 중 체중이 느는 것은 많은 이들에게 고민거리 입니다. 많은 사람들이 모인, 푸짐한 음식상 앞에서도 실패하지 않고, 성공적인 연휴를 보내기 위한 명절 다이어트 팁 10가지를 알려드립니다.

육체적 활동량 늘리기

가족이나 친지들과 쇼파나 방에 앉아서 TV를 보는 것은 명절 때 흔히 볼 수 있는 장명입니다. 명절 음식을 먹고, 앉아서 지낸다면 살 찌는 것을 피하기는 힘듭니다. 할 수 있는 만큼 시간을 내서 움직이세요. 가족, 친지들과 동네 산책을 한다거나, 가벼운 등산도 좋습니다. 다같이 즐길 수 있는 육체적 활동을 찾아서, 가급적 활발히 움직이는 시간을 많이 만드십시요.

똑똑하게 간식 먹기

차례상 음식 뿐만 아니라, 떡, 전, 부침개 등 간식으로 먹게되는 음식들도 명절 기간 중 체중 증가의 주범입니다. 사람들이 모이면, 여러 음식들을 자꾸 내놓게 되고, 먹는 양도 불필요하게 점점 늘기 마련입니다.

할 수 있다면 음식 내놓는 자리를 피하는 것이 가장 좋습니다. 아니면 음식이 나오고 나서 잠깐이나마 자리를 벗어났다가 다시 오는 것도 방법입니다. 하지만, 이것 마저도 여의치 않다면, 포만감을 쉽게 느끼게 해주고 다이어트에도 도움이 되는 과일, 견과류 위주로 간식을 먹을 수 있도록 합니다.

관련글

먹어도 살찌지 않는 다이어트 음식 10가지

음식 준비는 적당히, 식사량은 계획적으로

푸짐한 음식 준비가 당연한 것으로 여겨질 수도 있습니다. 하지만, 많이 준비할 수록 많이 먹게될 가능성이 높고, 명절이 지나면 체중도 늘어있게 될 겁니다. 음식은 정성스럽게 준비하여야 겠지만, 단순히 구색을 맞추기 위해 무작정 많이 하는 것은 피해야 합니다.

또한 음식을 먹을 때에도 조절이 필요합니다. 차려진 식사나 음식을 다 먹으려고 하지 말고, 평상 시 자신의 식사량을 고려해서 계획적으로 먹는 것이 중요합니다. 항상 먹는 양을 확인하는 습관을 들이고, 할 수 있다면 작은 그릇에 담아 식사하세요.

간결하게 식사하기

오랜만에 가족, 친지들과 만나서 식사를 하게 되면, 많은 이야기들이 오가고, TV를 보면서 이야기를 이어 나가거나, 자연스럽게 술자리로 연결되기도 합니다. 그렇지만 식사자리가 이런 식으로 길게 이어지게 되면, 이것저것 계속 먹게되고, 다이어트는 물건너 가게 될 가능성이 높아집니다. 그렇기 때문에, 식사할 때는 천천히 즐기면서 먹되, 어느 정도 식사가 마무리되면 상이나 식탁을 깔끔하게 치우고 정리한 후에 자리를 옮기는 것이 좋습니다. 이후에도 전이나 부침개, 술을 피하고, 과일, 샐러드, 차를 즐길 수 있도록 합니다.

충분히 잠자기

수면 부족이나 불규칙한 수면은 다이어트의 적입니다. 잠이 부족해지면, 배고픔과 관련된 호르몬이 증가하고, 과식이나 폭식으로 이어질 수 있습니다. 또한, 충분한 수면은 우리 몸의 생체 리듬을 일정하게 유지하고, 신진대사가 원할히 이루어 지는 데에도 도움이 됩니다.

스트레스 관리

명절 기간 중 장거리 이동, 많은 사람과의 만남, 음주 등은 모두 스트레스로 작용할 수 있습니다. 스트레스가 증가하면 코르티졸과 같은 스트레스 호르몬이 증가하고, 이는 과식이나 체중 증가의 원인이 됩니다. 명절 연휴 기간 중에는 다이어트를 위해서라도 스트레스 관리에 더욱 신경을 쓰도록 합니다.

(관련글 – 스트레스로 인한 복부 비만 막으려면)

단백질과 식이섬유를 신경쓰자

명절 음식들은 대부분 탄수화물이 많은 음식들로 쉽게 살이 찔 수 있는 음식들입니다. 그렇기 때문에, 단백질과 식이섬유를 챙겨 먹도록 노력해야 합니다. 단백질은 포만감을 주고, 총열량 섭취를 줄여주는 역할을 하며, 대사량을 증진시키고, 식욕과 관련된 호르문 분비를 감소시켜 줍니다. 식이섬유의 경우에는 열량이 적으면서도 쉽게 포만감을 느끼게 해주고, 총열량 섭취를 줄여주어 다이어트에 매우 유용합니다.

음료로 섭취하는 열량 줄이기

명절이나 연휴기간에는 마시는 음료에도 신경을 쓰는 것이 좋습니다. 늘어난 식사와 간식에, 탄산음료나 시럽이 많이 들어간 달달한 종류의 커피까지 합쳐지면, 체중이 늘어나는 것을 막기는 힘듭니다. 또한, 가족이나 친구들과 함께 술자리까지 하게 되면 다이어트는 실패할 수 밖에 없습니다. 안주와 상관없이 알콜은 그 자체로 식욕을 증진시키고, 지방 대사를 방해하여 체중 증가의 위험 요인으로 작용기 때문에 피하는 것이 좋습니다.

매일 몸무게 측정하기

명절 혹은 연휴 기간 중에 매일 체중계에 오르는 것이 스트레스로 느껴질지 모르만, 스스로에게 체중 관리에 대한 목표를 강화시켜주고, 예상 범위를 넘어서서 갑작스럽게 몸무게가 느는 것을 막아줄 수 있습니다.

배달 음식, 조리된 간편식 피하기

요즘에는 명절 연휴 기간을 혼자서 보내시는 분들도 많습니다. 이런 경우에는 배달 음식이나, 편의점 등에서 쉽게 살 수 있는 간편식으로 끼니를 해결하려고 하기 쉽습니다. 이런 음식들이 편리할지는 모르지만, 체중 관리에는 도움이 되지 않을 가능성이 높습니다. 조금 귀찮더라도 건강과 다이어트를 위해 직접 조리해서 식사를 마련해보도록 합니다.

관련글

다이어트에 관한 오해와 잘못된 상식 10가지

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