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.
목차 & 바로가기
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
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
(소중한 댓글과 SNS 공유는 큰 힘이 됩니다.)
Thanks for the blog article. Much thanks again. Fantastic. Berry Bader
Great delivery. Solid arguments. Keep up the great work. Francisco Lovec
Thank you. Yes, it is my creation. Thanks for reading my posts. Warren Hamiss
Im obliged for the blog article. Really looking forward to read more. Awesome. Blake Littler
Nice response in return of this matter with real arguments and describing everything concerning that. Emilio Farah
Hello friends, how is the whole thing, and what youwould like to say regarding this post, in myview its really amazing in support of me. Bernard Bruff
I wanted to create you one tiny remark to be able to give thanks again for these awesome guidelines you’ve provided at this time. It is simply wonderfully generous with people like you to supply publicly all some people would have made available as an ebook in order to make some bucks for themselves, most notably now that you could possibly have tried it if you ever desired. These techniques additionally acted to provide a good way to comprehend other people online have similar fervor really like my own to see a little more with respect to this issue. Certainly there are several more pleasurable periods in the future for individuals who see your website.
I’m just commenting to make you know what a awesome experience our daughter developed studying the blog. She came to understand many things, most notably how it is like to have an incredible giving mindset to make many more just completely grasp specific specialized matters. You truly did more than her desires. Thank you for distributing the necessary, trustworthy, educational as well as cool guidance on the topic to Gloria.
I simply needed to say thanks all over again. I do not know the things I would have used without the type of concepts revealed by you directly on this concern. It was actually a real frustrating crisis in my position, but seeing the very well-written technique you handled that took me to weep with happiness. I am thankful for this help and even pray you recognize what a great job your are carrying out educating other individuals through the use of your webpage. I am certain you’ve never got to know any of us.
I would like to voice my love for your generosity giving support to men and women that absolutely need help with your area of interest. Your real commitment to getting the solution all around appears to be especially insightful and has truly allowed somebody like me to get to their desired goals. Your amazing warm and friendly publication denotes a lot a person like me and a whole lot more to my office workers. Regards; from all of us.
I have to point out my admiration for your kind-heartedness supporting folks who really want help with this concern. Your very own commitment to passing the message up and down appears to be really productive and has made individuals like me to achieve their endeavors. Your amazing warm and friendly guidelines can mean a great deal a person like me and additionally to my colleagues. Thank you; from each one of us.
I would like to show my admiration for your generosity supporting persons who really need help with this content. Your very own dedication to getting the message throughout has been particularly advantageous and have frequently enabled people like me to achieve their pursuits. Your valuable guide implies a whole lot to me and additionally to my office colleagues. With thanks; from everyone of us.
I must get across my love for your kindness giving support to people who must have help with this particular theme. Your real commitment to getting the solution around appeared to be especially important and have continuously empowered those just like me to attain their aims. Your own insightful key points implies a lot a person like me and additionally to my fellow workers. Thanks a ton; from each one of us.
I wish to voice my passion for your kind-heartedness in support of people that actually need guidance on this topic. Your personal dedication to getting the solution up and down appeared to be remarkably powerful and have all the time enabled individuals much like me to attain their dreams. Your entire helpful help indicates a lot a person like me and much more to my colleagues. Many thanks; from everyone of us.
I wish to convey my appreciation for your kindness supporting those people that have the need for assistance with your situation. Your personal commitment to passing the solution all through appeared to be pretty practical and have in every case empowered others much like me to achieve their desired goals. Your personal warm and friendly guide entails this much to me and still more to my office workers. Many thanks; from each one of us.
I want to get across my appreciation for your kind-heartedness in support of individuals that need help with this important question. Your real dedication to passing the solution all over turned out to be especially invaluable and have constantly encouraged many people just like me to achieve their targets. The informative publication entails a great deal to me and substantially more to my colleagues. With thanks; from each one of us.
I and my friends ended up analyzing the good secrets and techniques found on your site and all of the sudden developed an awful feeling I had not thanked you for those strategies. All the men were definitely certainly excited to read all of them and already have extremely been taking advantage of those things. Many thanks for being very considerate and for considering some remarkable areas most people are really needing to learn about. Our own honest apologies for not expressing gratitude to earlier.
I intended to put you this tiny remark to help thank you so much yet again for all the amazing views you’ve contributed here. This is incredibly generous with people like you to make publicly all that many of us would’ve advertised as an e-book to help with making some bucks for themselves, and in particular since you could possibly have tried it if you considered necessary. These tricks additionally served like a fantastic way to understand that the rest have the same interest much like my very own to realize significantly more when considering this problem. Certainly there are several more pleasant periods in the future for people who read carefully your blog.
I would like to voice my passion for your kindness supporting those people that really want help with this important issue. Your special commitment to getting the solution along ended up being certainly advantageous and have made women just like me to get to their desired goals. Your own invaluable advice denotes this much to me and substantially more to my mates. Regards; from all of us.
I simply had to thank you so much yet again. I’m not certain the things I would have used without the aspects shared by you directly on such industry. It was an absolute hard condition for me, however , coming across your professional tactic you treated it took me to weep with gladness. I am just grateful for the service and wish you realize what an amazing job you are providing instructing most people thru your website. I am certain you have never come across any of us.
I would like to point out my affection for your kindness in support of people who really want help on in this subject matter. Your real dedication to getting the message along ended up being exceptionally informative and has in most cases enabled girls much like me to realize their goals. Your personal helpful help denotes a whole lot a person like me and a whole lot more to my colleagues. Warm regards; from each one of us.
I simply had to say thanks again. I am not sure the things that I would’ve used in the absence of these aspects provided by you concerning such area of interest. It actually was a real difficult crisis for me personally, but finding out this skilled style you processed that made me to cry for gladness. I’m just grateful for the service and even expect you comprehend what a powerful job you’re doing training other individuals through a site. Probably you haven’t encountered all of us.
I must voice my appreciation for your kind-heartedness in support of those people that really want guidance on this important question. Your real commitment to getting the solution all around became particularly useful and have usually enabled professionals like me to reach their aims. Your amazing important suggestions indicates much to me and a whole lot more to my office colleagues. Many thanks; from each one of us.
I actually wanted to write a comment to be able to say thanks to you for these unique secrets you are sharing on this site. My time intensive internet research has at the end been compensated with brilliant ideas to go over with my guests. I ‘d express that most of us readers actually are unquestionably blessed to exist in a fantastic place with many wonderful professionals with good tricks. I feel very happy to have come across the site and look forward to many more cool minutes reading here. Thanks a lot again for all the details.
I wanted to draft you the little bit of observation so as to thank you very much the moment again for your personal incredible knowledge you’ve contributed in this article. This is simply open-handed of people like you to grant unreservedly all that most people could have sold for an electronic book to help make some cash for themselves, and in particular now that you could have tried it in case you considered necessary. The good tips additionally worked as the fantastic way to be sure that other people online have the identical fervor similar to my personal own to realize whole lot more with respect to this issue. I’m certain there are lots of more pleasurable periods in the future for individuals who read carefully your blog.
I really wanted to send a remark to be able to appreciate you for some of the remarkable steps you are giving out on this site. My particularly long internet investigation has at the end of the day been paid with brilliant concept to go over with my visitors. I ‘d tell you that most of us readers actually are undoubtedly endowed to be in a great site with so many wonderful individuals with valuable pointers. I feel pretty privileged to have used your webpages and look forward to some more exciting moments reading here. Thanks a lot once again for a lot of things.
I must show my admiration for your kind-heartedness supporting those people that really need help on this question. Your very own commitment to getting the message all-around ended up being really insightful and has allowed people just like me to get to their targets. Your own valuable guideline indicates much to me and further more to my office colleagues. Thank you; from all of us.
My husband and i got very cheerful John could round up his basic research through your precious recommendations he came across from your very own weblog. It’s not at all simplistic to just always be giving for free hints that many some others may have been trying to sell. And we all fully grasp we’ve got you to be grateful to for that. All of the illustrations you made, the straightforward site navigation, the relationships you assist to instill – it’s got all overwhelming, and it’s aiding our son and us do think this concept is exciting, which is tremendously mandatory. Many thanks for all!
I must express my love for your generosity supporting individuals that require help on that question. Your personal commitment to getting the solution all through appears to be definitely helpful and have continually enabled professionals just like me to get to their aims. The valuable guidelines can mean this much a person like me and somewhat more to my peers. Best wishes; from each one of us.
I would like to point out my gratitude for your kind-heartedness for people that absolutely need help on in this concern. Your real commitment to getting the solution all through turned out to be wonderfully valuable and has constantly empowered workers just like me to achieve their targets. The informative advice implies this much a person like me and additionally to my fellow workers. Best wishes; from all of us.
Thanks a lot for giving everyone a very marvellous possiblity to discover important secrets from here. It’s usually so pleasing and as well , stuffed with a great time for me and my office fellow workers to search your blog at the very least 3 times per week to read the fresh stuff you have. Of course, we’re usually astounded with your tremendous things served by you. Certain two tips in this post are without a doubt the finest we have all ever had.
Thanks for your whole hard work on this site. Kim really likes conducting investigation and it’s really obvious why. I notice all about the compelling manner you offer precious things by means of the web blog and therefore welcome contribution from the others on this concept and our favorite girl is becoming educated a lot of things. Take advantage of the rest of the year. Your performing a very good job.
I intended to put you a very small remark in order to say thanks a lot the moment again for your lovely techniques you’ve shared in this case. It has been certainly seriously open-handed with you to grant extensively what exactly a number of us could possibly have supplied for an ebook in making some dough for their own end, most notably considering the fact that you might have done it if you wanted. Those good tips as well worked as the great way to be certain that other people online have the same zeal the same as my very own to see a great deal more regarding this condition. I’m certain there are some more pleasant situations ahead for those who browse through your site.
Needed to create you the very little remark in order to thank you very much yet again relating to the unique information you have documented at this time. It is quite unbelievably open-handed with you to make unreservedly all many people could have offered for an e book in order to make some money for themselves, chiefly now that you might well have done it in the event you decided. The basics additionally worked to provide a fantastic way to be certain that other people online have the same interest the same as my personal own to figure out a good deal more around this matter. Certainly there are some more pleasant times up front for those who check out your website.
I needed to draft you the tiny note so as to thank you so much again with your precious thoughts you’ve discussed above. This has been simply remarkably open-handed with you to allow unhampered precisely what most of us could have supplied as an ebook to make some cash on their own, primarily now that you might have done it in the event you decided. These creative ideas in addition worked to be the fantastic way to comprehend other individuals have the same zeal like mine to grasp good deal more with regard to this matter. I am sure there are millions of more pleasant moments in the future for individuals who view your site.
My wife and i got really peaceful when Michael managed to do his studies because of the ideas he discovered while using the site. It’s not at all simplistic just to be releasing methods which usually people today could have been selling. And we also fully grasp we now have the writer to thank for this. All the illustrations you have made, the straightforward website menu, the relationships you can help to promote – it is mostly superb, and it is facilitating our son and us reason why this article is fun, which is certainly quite vital. Thank you for all the pieces!
My spouse and i felt quite lucky when Chris could finish off his basic research while using the precious recommendations he grabbed while using the web pages. It’s not at all simplistic to just choose to be making a gift of instructions some other people have been trying to sell. So we remember we’ve got the blog owner to be grateful to for that. Those illustrations you made, the easy website navigation, the friendships you help instill – it’s got many terrific, and it’s making our son in addition to us imagine that the theme is excellent, which is seriously pressing. Many thanks for all the pieces!
I simply wished to thank you very much once more. I do not know the things I would’ve made to happen in the absence of the actual hints discussed by you about such industry. It was actually a very frustrating concern in my view, however , being able to view this skilled style you managed it forced me to leap over fulfillment. Now i am happy for this advice and believe you know what a great job you are doing teaching most people with the aid of your webpage. Probably you haven’t got to know any of us.
I want to convey my gratitude for your kind-heartedness giving support to individuals that should have assistance with the topic. Your personal commitment to getting the message all over has been exceptionally insightful and have surely made professionals like me to arrive at their aims. This valuable tutorial signifies this much to me and even more to my office colleagues. Many thanks; from all of us.
I would like to express my respect for your kind-heartedness for folks who have the need for help on this important concern. Your real commitment to getting the message throughout turned out to be unbelievably effective and have truly helped somebody just like me to attain their ambitions. This helpful hints and tips can mean a great deal to me and much more to my office colleagues. Thank you; from everyone of us.
I and also my pals were actually analyzing the excellent strategies found on your web blog and then at once came up with an awful suspicion I had not expressed respect to you for those secrets. Most of the ladies came for this reason passionate to read through them and have quite simply been tapping into them. We appreciate you truly being very considerate and also for considering these kinds of tremendous areas millions of individuals are really desperate to learn about. My sincere regret for not saying thanks to sooner.
Needed to post you this little word to give thanks yet again with your stunning things you have shown above. It was simply surprisingly generous of people like you to make openly all that some people could possibly have sold as an ebook to generate some profit for their own end, certainly considering that you might well have done it if you ever considered necessary. Those good ideas in addition served like a great way to fully grasp most people have similar dream much like my very own to realize a little more when it comes to this issue. I’m certain there are several more fun opportunities in the future for folks who view your blog.
I intended to post you that little note to say thanks a lot yet again considering the exceptional thoughts you’ve shared at this time. It has been simply wonderfully generous with people like you to grant publicly just what most of us could have offered as an electronic book to end up making some cash for themselves, and in particular given that you could have done it in the event you decided. These ideas also acted like a good way to recognize that most people have a similar desire just like my own to learn much more in respect of this condition. I am sure there are many more pleasurable sessions in the future for individuals who read carefully your blog.
Soğuk kanlı, acımasız katil Joe, Surat isimli bir suç patronunun 4 düşmanını öldürmek için Tyland’ın başkenti Bangkok’a gider. Bilmediği bu yerde kendine rehberlik etmesi için Kong adlı bir dolandırıcıyı bulur. Görevini tamamladıktan sonra genç dolandırıcıyı öldürüp ardındaki tüm izleri yok etmeyi planlarken zaman ilerledikçe Kong’a akıl hocalığı yapmaya başlar. Bu süre içerisinde yerel bir dükkanda çalışan sağır ve dilsiz bir kıza da aşık olmuştur. Bankok’un ışıltılı güzelliği içinde planını hazırlarken, hayatında yaşadığı bu iki gelişmeyle varoluşunu sorgulamaya başlar. Öldürme zamanı geldiğindeyse, Joe katil kimliğinin dışında bir başka kimliğini de keşfedecektir. Von Suoboda
I simply wished to say thanks once again. I am not sure the things that I would have created in the absence of the actual methods discussed by you on such a industry. It was a real traumatic problem in my opinion, but being able to see a new professional way you resolved the issue took me to cry for gladness. I am just grateful for your assistance and even wish you find out what an amazing job you were getting into teaching men and women with the aid of your blog. I am sure you have never got to know all of us.
It抯 hard to search out educated folks on this matter, however you sound like you understand what you抮e talking about! Thanks
Hello! I’m at work surfing around your blog from
my new iphone! Just wanted to say I love reading through your
blog and look forward to all your posts! Carry on the outstanding work!