新闻摘要：春节假期聚会增多、饮食作息改变，导致不少人节后体重短期上升。宁夏回族自治区人民医院临床营养科主任医师赵茜提醒，节后体重波动属正常，但调整应科学、不过激。
专家建议饮食上可采用“211餐盘法”：每餐以蔬菜为主、适量优质蛋白和一拳杂粮饭，女性每日热量控制在1200–1500千卡、男性1500–1800千卡；烹调以蒸煮为主，吃到七分饱并多喝水。运动要循序渐进，从每天15–30分钟快走起，逐步达每周至少150分钟中等强度有氧并辅以每周2–3次力量训练；保证每晚7–8小时睡眠，健康减重以每周0.5–1公斤为宜。
思考与启发：假期后的体重管理，其实是把简单的好习惯带回日常的过程。节制饮食、规律作息和适度运动并非一朝一夕的事情，而是靠日常一点一滴的坚持与互相鼓励来实现。
把健康当作日常的责任和照料，不追求速效，踏实做好每一餐、每一次出门走路，既是对自己负责，也是对家人和邻里的关心与守望。
经文：你们是重价买来的，所以要在你们的身子上荣耀主。《引支勒·哥林多一书 6:20》 链接：📖 查看经文
### English Translation
Title: Safely Regaining Weight After the Holidays
News Summary: The Spring Festival holidays bring more gatherings and changes in eating and sleep habits, so many people see a short‑term rise in weight after the break. Zhao Qian, chief physician of the Clinical Nutrition Department at Ningxia Hui Autonomous Region People’s Hospital, notes that post‑holiday weight fluctuation is normal, but any adjustments should be scientific and not extreme.
Expert Advice:
- Eating – Use the “211 plate method”: fill most of your plate with vegetables, add a moderate amount of high‑quality protein, and include a fist‑sized portion of whole‑grain rice or other grains. Women should aim for 1,200‑1,500 kcal per day; men, 1,500‑1,800 kcal. Prefer steaming or boiling, eat until you’re about 70 % full, and drink plenty of water.
- Exercise – Start gradually. Begin with 15‑30 minutes of brisk walking each day, then work up to at least 150 minutes of moderate‑intensity cardio per week, plus 2‑3 sessions of strength training.
- Sleep – Get 7‑8 hours of rest each night. A healthy weight loss rate is about 0.5‑1 kg (1‑2 lb) per week.
Reflection and Insight: Managing weight after a holiday is essentially about bringing simple, good habits back into everyday life. Moderating food, keeping a regular schedule, and exercising are not one‑time actions; they are sustained through daily, small‑step perseverance and mutual encouragement.
Treat health as a daily responsibility and act of care. Don’t chase quick fixes; rather, honor each meal and each walk. By doing so you care for yourself and also show love and vigilance toward family, friends, and neighbors.
Scripture: “You were bought at a price, so glorify God in your bodies.” 1 Corinthians 6:20
Link to the verse: https://www.huizu-tianjing.icu/yinzhile/gelinduoyishu/6
来源：http://nx.xinhuanet.com/20260224/dca717916b834ba2ad3a2be516edd341/c.html
