How to remedy not gaining weight after having barbecue at night

Eating barbecue at night can reduce fat accumulation by adjusting diet and increasing exercise. The remedial measures mainly include controlling the next day's calorie intake, supplementing dietary fiber, increasing aerobic exercise, promoting water metabolism, and optimizing sleep quality.

1. Control the calories of the next day

Choose low-fat and high protein foods such as boiled eggs and sugar free soybean milk for breakfast of the next day, use steamed fish for lunch with mixed grain rice, and use cold vegetables and mushroom soup for dinner. Reduce the intake of edible oil and refined carbohydrates throughout the day, replace some staple foods with konjac products, and avoid fat accumulation caused by continuous high calorie diets.

2. Supplement dietary fiber

After drinking warm water on an empty stomach in the morning, consume fruits with skin such as apples and pears, and pair them with oatmeal or chia seeds to increase satiety. During lunchtime, blanched vegetables such as broccoli and celery can be eaten to help absorb intestinal oils and accelerate excretion. Moderate supplementation of probiotic drinks can improve the balance of gut microbiota.

3. Increase aerobic exercise

Walk or jog for 40 minutes one hour after a meal, maintaining a heart rate of around 60% of maximum heart rate. If there is no physical foundation, intermittent training such as skipping rope or swimming can be chosen to continuously burn the excess calories consumed by barbecue through the EPOC effect. Supplement electrolytes after exercise to avoid dehydration.

4. Promote water metabolism

Drink 2000 milliliters of warm water daily and add lemon slices or corn stalks to promote metabolism. Avoid sugary drinks that add burden, and drink green tea or Pu erh tea in moderation to help break down oil. Control water intake 3 hours before bedtime to reduce the probability of edema.

5. Optimize sleep quality

Ensure 7 hours of deep sleep, soak feet in hot water before bedtime to promote blood circulation. Avoiding staying up late can lead to a decrease in leptin secretion, and maintaining a dark environment can help with growth hormone secretion. During sleep, it can continue to burn some calories. The next morning, do stretching exercises to activate metabolism.

In addition to the above methods, it is recommended to establish long-term dietary management habits. Reduce the frequency of eating out within three days after grilling, and replace fried foods with cooking methods such as steaming and blanching. Regularly monitor changes in body fat and incorporate occasional high calorie diets into periodic calorie planning. Maintain at least 150 minutes of moderate intensity exercise per week to enhance basal metabolic rate and combat occasional overeating. If there is persistent indigestion or abnormal weight gain, it is necessary to consult a nutritionist to adjust the dietary structure.