Reset your weight gain over the New Year! A short-term, intensive reset method that can be done with food

[It's still not too late] The golden rule is to reset the weight you gained over the New Year within two weeks

It is important to start resetting your weight gain over the New Year within two weeks of the weight gain.
Weight gained from overeating does not immediately become body fat.
The main causes are glycogen temporarily stored in the liver, excess water accumulated in the body, and waste products.

There is a delay before these are absorbed into fat cells and become body fat.
Therefore, by adjusting your diet and lifestyle during this period, you can expect to return to your original weight relatively smoothly.

This is because the weight you gain is not actually fat but water and waste products.

Much of the weight you gain after the New Year isn't pure fat.
Foods that are high in salt, such as New Year's dishes, can cause the body to retain water and lead to swelling.

In addition, the carbohydrates found in large amounts in rice cakes and sweet dishes have the property of easily binding with water.
Specifically, 1g of carbohydrate (glycogen) holds on to about 3g of water, so excessive carbohydrate intake will temporarily increase your weight.
Since these have not yet fully solidified as fat, if you adjust your diet and eliminate excess salt, sugar, and the accompanying water and waste products, your weight will likely return to normal.

Two reasons why people gain weight during the New Year holidays

In order to effectively reset the weight you gained over the New Year, it is important to first correctly understand the cause.
The main factors that cause weight gain during the New Year holidays can be explained from two aspects: changes in diet and decreased activity levels.
By understanding how different eating habits and lifestyles from usual affect your body, you will be able to clearly understand what you need to be conscious of during the reset period.

Here we will delve into two specific reasons.

Cause 1: Eating too much high-sugar, high-salt food such as osechi and ozoni

The New Year's dishes and ozoni served on the table are one of the major causes of weight gain during the New Year holidays.
Sweetly seasoned dishes such as chestnut paste, datemaki, and black beans contain a lot of carbohydrates.
The rice cakes used in ozoni are also a mass of carbohydrates.
If you consume too much carbohydrates, the excess that is not used as energy will be stored as fat.

Furthermore, many dishes contain a lot of salt to help preserve them.
Excessive salt intake causes the body to retain water, leading to swelling and weight gain.
Continuing to eat such a high-sugar, high-salt diet directly leads to weight gain.

Reason 2: Spending more time at home reduces daytime activity

During the New Year's holidays, people tend to spend a lot of time sitting at home watching TV and spending time with relatives.
Because you are no longer engaging in everyday physical activities such as commuting to work or school, your total daily calorie consumption will decrease significantly without you even realizing it.
Combined with the cold weather, people have fewer opportunities to go outside and tend to not get enough exercise.

Even though you are taking in more calories through food, you are burning fewer calories through exercise, which results in weight gain.
This state of "calories consumed > calories burned" is another major cause of accelerated weight gain over the New Year period.

5 basic rules for resetting your New Year's weight through diet

The key to successfully resetting the weight you gained over the New Year is not to restrict your diet too much, but to correct your irregular eating habits and return your body to a normal state.
It is important to rest your stomach and intestines, which have been fatigued by overeating, to eliminate excess water that causes swelling, and to get enough nutrition to keep your metabolism running smoothly.

By simply keeping in mind the five basic rules we will introduce below, you can practice effective reset methods without putting strain on your body.
It's not difficult and you can get started right away.

Rule 1: Choose foods that are easy to digest and give your stomach a rest

Overeating and drinking during the New Year holidays puts a great strain on the stomach and intestines.
Therefore, at the beginning of the reset period, the top priority is to give your internal organs a rest.
Choose foods that are easy to digest, such as porridge, well-cooked udon noodles, tofu, chicken breast, and white fish.
When it comes to vegetables, radishes, turnips, and Chinese cabbage are better than burdock root, which has too much dietary fiber.

When it comes to cooking, avoid deep-frying and stir-frying foods that use a lot of oil, and instead focus on gastrointestinal-friendly methods such as steaming, simmering, and boiling, which will reduce the burden on the digestive organs and help restore metabolic function.

Rule 2: Take potassium to reduce swelling in the face and body

Intake of potassium is effective in eliminating swelling, which is a major cause of weight gain during the New Year holidays.
Swelling occurs when excess salt (sodium) intake causes excess fluid to accumulate in the body.

Potassium promotes the excretion of sodium and helps regulate the fluid balance in the body.
Potassium is abundant in leafy vegetables such as spinach and komatsuna, fruits such as avocados, bananas, and kiwifruit, as well as mushrooms and seaweed.
By consciously incorporating these foods into your diet, you can help reduce swelling and make your body look slimmer.

Rule 3: Consciously supplement with protein and dietary fiber to support metabolism

Even during the reset period, it is important not only to reduce the amount of food you eat, but also to make sure you get the nutrients you need.
Be especially mindful of protein and dietary fiber.
Protein is essential for building muscle and maintaining basal metabolism.
If you don't get enough, your muscle mass will decrease, making it harder for you to lose weight.
Get quality protein from chicken breast, fish, eggs, soy products, etc.

In addition, dietary fiber helps regulate the intestinal environment and promote bowel movements, thereby helping to eliminate waste products from the body.
By actively eating vegetables, mushrooms, and seaweed, we aim to cleanse the body from the inside out.

Rule 4: Eat three meals a day and avoid extreme dietary restrictions

Even if you want to lose weight quickly, extreme restrictions such as skipping meals will have the opposite effect.
Skipping a meal can cause blood sugar levels to spike at the next meal, leading to excessive insulin secretion and making it easier to store fat.
It may also cause your body to think it is starving and slow down your metabolism in an attempt to reduce energy expenditure.

The key to resetting your body is to eat three meals a day at regular times.
Eating a balanced diet in adequate amounts can help stabilize blood sugar levels and regulate your metabolic rhythm.
It's important to take your time and get your body back to its normal state in a healthy way.

Rule 5: Drink water or tea as your main beverage, and make sure to drink plenty of fluids.

Hydration is also very important during the reset period.
When the body is dehydrated, blood flow slows down, metabolism slows down, and waste products are less easily excreted.
It is a mistake to refrain from drinking fluids out of fear of swelling.In fact, actively drinking fluids will improve circulation in the body and promote the excretion of excess salt and waste products.

However, instead of sugary juices or soft drinks, stick to water or teas with low caffeine content, such as barley tea or rooibos tea.
It is more effective to drink a glass or so frequently throughout the day rather than drinking a large amount at once.

Find it at convenience stores! Recommended meal menus for resetting your New Year weight gain

Many people feel the need to reset, but once they start work they don't have time to cook for themselves.
However, if you make good use of convenience stores, you can easily find meals that are perfect for resetting your body.

The important thing is "what to choose."
By avoiding high-calorie bento boxes, sweet breads, and fried foods, and by being mindful of combining nutritionally balanced foods, you can effectively reset even when you're busy.
Here we will introduce specific menu examples for breakfast, lunch, dinner, and snacks.

Oatmeal, yogurt, and miso soup are recommended for breakfast.

During the reset period, the ideal breakfast is one that warms the body and stimulates intestinal function.
Oatmeal cups available at convenience stores are a convenient, fiber-rich option.
Add some unsweetened plain yogurt to this to replenish your protein and lactic acid bacteria.

Additionally, adding instant miso soup will warm your body and boost your metabolism.
When choosing miso soup, it is recommended to choose one that is packed with ingredients such as wakame seaweed, tofu, and nameko mushrooms, as this will allow you to consume minerals and dietary fiber at the same time.
These combinations are satisfying yet gentle on the stomach, making them a great way to start your day.

For lunch, choose salad chicken, brown rice rice balls, and soup with lots of ingredients.

The key to lunch is to provide enough energy and nutrients needed for afternoon activities while keeping carbohydrates and fats low.
Salad chicken, a convenience store staple, is high in protein and low in fat, making it the perfect dish for a reset meal.
For your staple food, choose rice balls made with brown rice or glutinous barley, which are rich in dietary fiber, vitamins, and minerals, rather than rice balls made with white rice.

Pairing this with a hearty soup such as pork soup or minestrone, which is full of vegetables and mushrooms, will provide a balanced diet and increase your satisfaction.
Adding a salad is also a good option to add more vegetables.

For dinner, enjoy healthy Japanese dishes such as boiled tofu and grilled salted mackerel.

For dinner, try to choose a healthy menu that is easy to digest so that you don't feel tired or bloated the next day.
If you want to make use of pre-packaged ready-made meals from a convenience store, we recommend boiled tofu and chawanmushi.
These are warming, low in calories and packed with protein.

Grilled fish such as salted mackerel or salted Atka mackerel are also good choices.
The high-quality fats contained in oily fish have a positive effect on your health.
By combining it with side dishes such as boiled spinach, simmered hijiki seaweed, and vinegared mozuku seaweed, you can supplement your dietary fiber and minerals, resulting in a more balanced meal.

If you feel a little hungry, snack on roasted nuts or boiled eggs.

If you get hungry during your reset, don't hold back and choose a quality snack instead.
Snacks and chocolate should be avoided as they spike blood sugar levels.
Instead, we recommend roasted almonds or walnuts that have not been salted or oiled.
It contains good quality fats and dietary fiber, and chewing it well stimulates the satiety center.

Boiled eggs, which can be easily purchased at convenience stores, are also a great snack because they are rich in protein and keep you full for a long time.
When eating, it is important to limit the amount you eat so that you do not exceed your daily calorie intake.

Easy reset habits to practice in conjunction with improving your diet

To further enhance the reset effect of the weight gained over the New Year, it is effective to incorporate small improvements into your daily life in addition to reviewing your diet.
No special training or strenuous exercise is required.
Simply warming up your body and consciously moving around a little will improve blood circulation and increase your metabolism.

Here are some simple habits that anyone can start today.
Let's make your body feel refreshed through the synergistic effect of improving your diet.

Drinking hot water first thing in the morning activates the internal organs

Drinking a glass of hot water as soon as you wake up in the morning is a simple yet effective reset habit.
By warming your cold body from the inside while you sleep, your internal organs, such as your stomach and intestines, begin to function more actively, preparing your body for digestion and absorption.
It also improves blood circulation throughout the body, which leads to an improvement in basal metabolism.

Staying hydrated can stimulate the intestines and promote smooth bowel movements.
The ideal temperature is around 50°C, but slightly cooled. The key is to drink it slowly over time, rather than drinking it all in one gulp.
This cup will help your metabolism get a head start on the day.

Increase your daily exercise a little, such as by using the stairs instead of the escalator

Even if it's difficult to set aside special time for exercise to reset yourself, it's important to be conscious of increasing your activity in your daily life, even if just a little.
This leads to increased "NEAT (non-exercise thermogenesis)."

For example, at stations or workplaces, choosing to use the stairs instead of escalators or elevators as much as possible, or simply getting off the train one stop earlier and increasing the distance you walk can be effective.
Even at home, try tapping your feet while watching TV and getting up and moving around frequently.
The accumulation of these small movements will increase your total daily calorie expenditure and help you reset.

Take a leisurely bath to warm your body and promote blood circulation.

When you're busy, you may be inclined to just take a shower, but during your reset period, you should definitely get into the habit of soaking in a bathtub.
By soaking in lukewarm water of about 38-40°C for about 15 minutes, your body will warm up from the inside out and blood circulation will be improved.

Improved blood circulation helps to expel waste products and fatigue-causing substances that have accumulated in the body, which also helps to reduce swelling.
It also promotes relaxation by making the parasympathetic nervous system dominant, which contributes to stress relief and quality sleep.
It is also recommended to rotate your ankles or lightly massage your calves while bathing.

Frequently asked questions about resetting your New Year weight

So far, we have explained the diet and lifestyle habits that will help you reset the weight you gained over the New Year, but you may have some minor questions about putting these into practice.
We have compiled a Q&A format of questions that many people are likely to be concerned about.

We'll provide concise answers to specific questions, such as the average amount of weight gain, the ideal time frame for a reset, and what to do when you really need a drink.
Please use this as a reference to ensure a successful reset.

On average, how many kilograms do people gain over the New Year?

Although there are individual differences, it is said that people who gain weight over the New Year holidays tend to gain an average of 2 to 3 kg.
However, not all of this gain is fat.

In most cases, this is temporary and caused by fluid retention in the body or the weight of food remaining in the stomach and intestines.
Therefore, it is important not to be overly shocked by the size of the numbers, but to calmly approach the reset process.

What is the ideal time for a reset?

The ideal period to reset the weight you gained over the New Year is 1 to 2 weeks.
Over time, weight gained from overeating will be stored in the body as fat.

By getting your diet and lifestyle back on track before that happens, you can lose weight effectively.
Don't drag it out, but aim to get your life in order in a short, intensive period.

What should I do if I want to drink alcohol during the reset?

Ideally, you should abstain from alcohol during the reset period, but if you absolutely must drink, be mindful of the type and amount.
Avoid fermented alcoholic beverages that are high in sugar, such as beer, sake, and sweet cocktails, and choose distilled alcoholic beverages that do not contain sugar, such as shochu, whiskey, and gin.

Mix it with water, hot water, or carbonated water and drink it slowly.
When it comes to snacks, avoid fried foods and heavily seasoned foods; instead, choose cold tofu, edamame beans, and nuts.

My Feelings, Then and Now

New Year's weight gain is a temporary phenomenon that many people experience, and it can be easily reversed if you address it early.
The important thing is to understand that the weight you gain is mainly water and waste products, and to act calmly.

The key to resetting your diet isn't extreme restriction, but rather a rethink of what you eat.
Eat foods that are easy to digest and give tired stomachs and intestines a rest, and be sure to consciously consume potassium to reduce swelling, and protein and dietary fiber to aid metabolism.
It is also important to eat three meals a day regularly and make sure to drink plenty of water.
In addition to these dietary improvements, by combining simple lifestyle habits such as using the stairs and soaking in a hot bath, you can easily bring your body back to its original state.
To change your lifestyle from "calories in > calories out" to "calories in < calories out," try reviewing your diet and incorporating some simple exercise!
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