Getting down to manage weight post-CNY can be challenging, but crash dieting is not the answer. Instead, focus on sustainable habits that promote overall health and help you get back on track. The indulgence during the festive season can be countered with practical, long-term strategies that don’t sacrifice your well-being.
1) Start with Mindful Eating
Rather than cutting out entire food groups, pay attention to portion sizes and enjoy your meals slowly. Mindful eating helps you savor each bite, reduces overeating, and promotes better digestion. Consider using smaller plates to naturally limit portions and incorporate fiber-rich foods that keep you fuller for longer.
What to Eat: Choose whole, nutrient-dense foods like lean proteins, colorful vegetables, whole grains, and healthy fats. For snacks, opt for options like fresh fruit, nuts, or yogurt.
How to Eat: Eat slowly and chew thoroughly to aid digestion and recognise when you’re full. Avoid distractions like screens during meals to focus on the eating experience.
When to Eat: Establish a regular eating schedule to maintain steady energy levels and avoid the temptation to overeat. Stick to three main meals and 1-2 healthy snacks if needed.
2) Stay Active Daily
Physical activity doesn’t have to be intense to be effective. Incorporate light exercises such as brisk walking, yoga, or cycling into your routine. Even activities like dancing or gardening can help burn calories while being enjoyable. Aim for at least 30 minutes of movement daily to stay consistent and motivated.
A Week’s Plan to Burn Off Extra Calories
Here’s an easy-to-follow, week-long plan that’s suitable for all ages, with estimated calorie burns:
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Day 1: Brisk Walking – Walk at a moderate pace for 40 minutes to burn around 150-200 calories. If you’re short on time, split it into two 20-minute sessions.
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Day 2: Yoga or Stretching – Practice yoga or gentle stretching for 30 minutes to burn approximately 100-150 calories while improving flexibility and reducing stress.
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Day 3: Light Jogging or Cycling – Jog lightly for 20-30 minutes or enjoy a casual bike ride to burn 200-300 calories.
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Day 4: Dancing – Put on your favorite music and dance for 30-40 minutes to burn 200-250 calories. It’s fun and energizing.
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Day 5: Strength Exercises – Do bodyweight exercises like squats, push-ups, or planks for 15-20 minutes to burn around 100-150 calories and build muscle.
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Day 6: Outdoor Activities – Spend time gardening, hiking, or playing a sport for 30-40 minutes to burn 200-300 calories.
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Day 7: Restorative Movement – Take a gentle walk or do some light stretching for 20-30 minutes to burn 50-100 calories while relaxing and recovering.
This plan ensures variety, keeps things enjoyable, and is manageable for both young and old participants.
3) Snack Smart
Snacking wisely can make a huge difference if you wish to manage CNY weight gain. While traditional CNY goodies are delicious, they can be calorie-dense. Here’s a comparison of some popular CNY snacks and healthier alternatives:
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Bak Kwa (Pork Jerky): A single slice (50g) contains approximately 230 calories and 16g of sugar.
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Pineapple Tarts: Each tart (20g) is about 90 calories, with a high sugar and fat content.
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Love Letters: One piece (15g) has around 60 calories, primarily from sugar and refined flour.
Now, consider portion control and look into healthier options like:
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Power Bounce: A serving (30g) is around 120 calories, with a rich source of protein and natural energy-boosting ingredients.
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Natural Baked Fruits and Nuts Mix: A serving (30g) contains approximately 110 calories, offering a balance of fiber, healthy fats, and natural sweetness from dried fruits.
By switching to nutrient-dense snacks like Power Bounce or the Natural Baked Fruits and Nuts Mix, you can satisfy your cravings while nourishing your body with essential nutrients. Check out the nutritional info
4) Does Staying Hydrated Help to Manage Weight Gain?
Drinking plenty of water is essential for managing post-CNY weight. Hydration aids digestion, curbs unnecessary snacking, and keeps your metabolism functioning optimally. Start your day with a glass of water and carry a reusable bottle to ensure you’re sipping throughout the day. You can also infuse water with slices of lemon, cucumber, or mint for a refreshing twist.
5) Plan Balanced Meals
A balanced diet is key to long-term weight management. Focus on creating meals that include a mix of lean proteins, whole grains, healthy fats, and plenty of vegetables. For example, pair grilled chicken or tofu with quinoa and steamed broccoli for a satisfying and nutrient-dense meal. Planning your meals ahead of time can also help you avoid impulse eating and ensure you stick to healthier choices post-celebratory feasts.
6) Manage Stress Levels
Stress can lead to emotional eating, which often involves high-calorie comfort foods. Practice stress management techniques such as deep breathing, meditation, or journaling. Taking time for self-care helps you stay mindful of your eating habits and prevents weight gain caused by stress-related bingeing.
7) Get Enough Sleep
Lack of sleep can disrupt your metabolism and increase cravings for sugary and fatty foods. Aim for 7-9 hours of quality sleep each night to support your weight management goals. Establish a bedtime routine that includes calming activities like reading or listening to soothing music.
Post-CNY weight management doesn’t have to be overwhelming. By adopting mindful eating, staying active, managing stress, and incorporating nutritious snacks like Power Bounce and Natural Baked Fruits and Nuts Mix into your routine, you can maintain a healthy lifestyle without resorting to drastic measures. Remember, consistency and balance are the keys to sustainable health and fitness.
