Halfway through the National Day holiday, many people may have noticed an increase in weight after traveling and dining out. There's no need to be overly anxious, as the weight gain may be "false fat".
Li Chao, Deputy Director of the Clinical Nutrition Department at Hainan Cancer Hospital/Affiliated Cancer Hospital of Hainan Medical University, explained that changes in dietary structure and disruption of daily routines during holidays often lead to weight gain.
Such weight gain may be "pseudo-weight gain" caused by edema, indigestion, and irregular work and rest habits, rather than new fat accumulation.
Identifying the underlying causes and implementing scientific interventions can help individuals return their weight to a normal state.
I. Edematous pseudo-weight gain: High-salt diet induces water and sodium ponding
Edema is the most common type of pseudo-weight gain after a festival, stemming from an imbalance in water metabolism in the body. Excess water accumulates in the interstitial spaces, causing a temporary increase in body weight.
During the long holiday, various heavy-flavored dishes and snacks generally have high salt content. Excessive intake of sodium ions causes the body to store more water in order to maintain electrolyte balance, manifesting as facial swelling, limb bloating, lower abdominal distension, and weight gain.
Coupled with prolonged sitting and lack of physical activity during the holidays, as well as insufficient water intake, the slowdown in blood circulation and metabolism can further exacerbate edema.
Li Chao suggested that individuals with edema should prioritize reducing their intake of high-salt, high-sugar, and highly processed foods in their diet, and appropriately increase their consumption of foods with high water content and rich dietary fiber, such as wax gourd, pearl barley, red beans, celery, and cucumber. They should drink 1500-1700 milliliters of plain water daily to promote metabolism. Additionally, they should avoid prolonged lying or sitting, and engage in simple activities such as stretching, tiptoeing, and standing against the wall for 10-15 minutes daily to improve lower limb circulation. Before going to bed, they can soak their feet in warm water at about 40°C for 10 minutes to alleviate overall edema.
II. Pseudobulimia due to indigestion - abdominal distension caused by flatulence
Many people experience a noticeable bulge in their abdomen after the holiday, often due to food retention causing flatulence, which is a type of pseudo-weight gain caused by indigestion.
During the holidays, frequent gatherings and meals lead to an overload of high-protein, high-fat, and high-calorie foods on the gastrointestinal tract. These foods cannot be digested and absorbed in a timely manner, causing fermentation and gas production in the intestines. This leads to symptoms such as abdominal distension, belching, and constipation. Visually, the upper abdomen appears larger, and there is a temporary increase in body weight.
In terms of dietary adjustments, for 1-2 days after indigestion, the diet should primarily consist of bland and easily digestible liquid and semi-liquid foods, such as millet congee, plain congee, soft noodles, steamed egg custard, and yam puree. Consume hawthorn, dried tangerine peel, and yogurt in moderation to help stimulate appetite and promote digestion.
Accompanied by abdominal massage: gently rub the abdomen clockwise, with the navel as the center, for 5-10 minutes each time, 2-3 times a day, to promote intestinal peristalsis and alleviate bloating and indigestion.
III. Pseudo-weight gain due to irregular work and rest schedules: Biological clock disruption affects metabolic levels
Staying up late during holidays and reversing day and night can also lead to pseudo-weight gain. Staying up late can reduce basal metabolism and decrease the efficiency of calorie consumption. Even if the total calorie intake does not significantly exceed the recommended amount, metabolic disorders can still cause temporary weight gain and puffiness.
Li Chao proposed an adjustment plan: return to a regular daily routine as soon as possible, try to fall asleep before 23:00, and ensure 7-8 hours of sleep per day; resume regular exercise, choosing moderate-intensity aerobic activities such as brisk walking, slow running, yoga, and jump rope, and adhere to 30 minutes per day to enhance basal metabolism and burn excess calories.
At the same time, it is recommended to consume more foods rich in B vitamins and vitamin C, such as fresh fruits and vegetables, whole grains, and nuts, to assist in maintaining normal metabolism.
Science popularizer
Li Chao
Deputy Director of Clinical Nutrition Department (in charge)
Serve concurrently as an expert in the International Department
attending physician
Master of Nutrition
Medical expertise
Nutritional intervention for overweight or obesity, impaired glucose tolerance (pre-diabetes), diabetes, hypertension, hyperuricemia, hyperlipidemia, malnutrition due to weight loss, sarcopenia, peri-operative period of tumor, peri-chemotherapy period of tumor, peri-radiotherapy period of tumor, tumor recovery period, constipation, diarrhea, liver disease, and kidney disease.