With the Lunar New Year approaching, this year's celebration comes with a 9-day holiday. However, the joyous atmosphere of family gatherings often leads to overeating, resulting in excessive calorie intake. According to a survey by the National Health Agency, around 40% of people gain weight during the New Year, with an average increase of 1.7 kilograms. Facing the challenge of post-holiday weight loss, nutritionist Liu Siyu offers a three-phase weight management plan targeting the week before, during, and after the New Year to help people easily maintain their weight.
Before the New Year: Prepare in Advance and Create a Calorie Deficit
The week before the holiday, you can create a calorie deficit by controlling your diet and increasing activity. Avoid extreme dieting by drinking water or soup before meals, choosing whole grains like brown rice, and pairing meals with seasonal vegetables such as spinach or cabbage to boost satiety. Engage in household chores like sweeping and window cleaning to increase activity levels, burning calories while preparing for the holiday.During the Chinese New Year, there’s no need to overly restrict your diet—just pay attention to a few details (Photo/Provided by Heho Health).
During the New Year: Enjoy Festive Foods Healthily
There's no need for strict dietary restrictions during the New Year; just pay attention to details like skimming off oil from soups, opting for low-fat meats like fish, shrimp, or scallops, and avoiding excessive consumption of high-fat foods like pork belly or marbled beef. Increase activity through walking or cycling during outings and use small plates for snacks to avoid overeating. If possible, consider the 16:8 intermittent fasting method to extend fasting periods and boost metabolism.
The Week After the New Year: Slim Down with 3 Tips + 1 Key Focus
The week after the holiday is about adjusting diet and lifestyle habits. Focus on a diverse diet, replenishing phytonutrients from various colored foods, drinking plenty of water to enhance metabolism, and choosing high-fiber, minimally processed whole foods over refined ones. Pair this with exercise to boost metabolism, starting with low-intensity activities and gradually increasing to at least 150 minutes of moderate-intensity activity per week to help the body recover quickly.Exercising after a big meal can boost metabolism and accelerate fat burning (Photo/Provided by Heho Health).
Whether it's pre-holiday preparation, in-holiday control, or post-holiday adjustment, these suggestions can help you enjoy a healthy Lunar New Year and avoid weight-related troubles. Maintaining a regular lifestyle ensures both physical and mental health thrive.