The Lunar Modern Year, or Tết, is a time for families to gather, and tables are laden with delicious food. From bánh chưng (sticky rice cakes) and braised pork to giò chả (Vietnamese sausage) and sweet jams, alongside beer and other beverages, days of feasting are common. This shift in routine, coupled with reduced physical activity, often leads to a shared concern for many: weight gain after the holiday.
A typical Tết spread features a variety of calorie-rich dishes (Image: Getty Images). It’s not uncommon for individuals to gain several kilograms during a one- or two-week holiday. The challenge lies in the fact that this weight gain isn’t easily shed immediately after the festivities end. From a nutritional perspective, this is a result of an imbalance between energy intake and energy expenditure. When food consumption increases while physical activity decreases, the body stores excess energy as fat.
The World Health Organization notes a rapid increase in rates of overweight and obesity in many Asian countries, including Vietnam. An analysis published in the New England Journal of Medicine found that most adults tend to gain weight during holiday periods. To help mitigate post-Tết weight gain, Nguyễn Trung Hùng, Deputy Director of the Nutrition Research Institute’s Center for Nutrition Counseling, Rehabilitation, and Obesity Management, shared several strategies with reporters.
Controlling total energy intake is the key principle. Experts agree that the most important principle for preventing weight gain during the Lunar New Year is to regulate daily total energy intake, rather than completely eliminating traditional foods. Weight gain stems from a prolonged energy imbalance, not from a single meal.
Managing Portion Sizes is the First Step
According to the Vietnam Food Composition Database, a 200-250g serving of bánh chưng, depending on the ratio of sticky rice and fatty pork, provides approximately 600-700 kcal. If consumed alongside Vietnamese sausage, braised pork, and stir-fries cooked with a lot of oil, a single meal’s total calorie count can easily exceed the recommended daily intake for a sedentary adult. Eating slowly and stopping when feeling full can help prevent overeating.
Increase Your Intake of Green Vegetables and Fiber
Increasing the consumption of green vegetables and fiber-rich foods is a simple yet effective solution. Dietary fiber helps stabilize blood sugar levels after carbohydrate-rich meals. Soluble fiber slows down gastric emptying and glucose absorption, helping to maintain stable blood sugar levels after eating. A high intake of vegetables provides a feeling of fullness without significantly increasing energy intake. It’s recommended to prioritize boiled vegetables, vegetable soups, and low-sugar salads as a larger portion of your meals.
Be Mindful of the Calories in Alcoholic Beverages
Alcoholic beverages are often underestimated as a source of energy. According to general nutritional information, a 330ml can of beer contains approximately 140-150 kcal. Frequent consumption during social gatherings can quickly add up to the equivalent of a light meal. Alcohol too influences eating habits. Research suggests that alcohol consumption can increase appetite and reduce self-control, leading to increased intake of fatty and salty foods. Experts recommend limiting alcohol intake, drinking slowly, and alternating with water. Individuals with underlying conditions such as hypertension, diabetes, or liver disease should minimize alcohol consumption, following the advice of their healthcare provider.
Maintain a Balance of Exercise and Sleep
In addition to dietary management, maintaining regular physical activity is crucial. Adults generally recommend at least 150 minutes of moderate-intensity physical activity per week. During the Tết period, activities such as walking, cycling, participating in sports with family, or engaging in household chores can help increase energy expenditure and maintain a stable metabolism. Sufficient sleep also aids in weight management. Sleep deprivation can elevate levels of hormones that stimulate appetite and lower levels of hormones that promote fullness, leading to overeating. Maintaining a regular sleep schedule can help balance hormones and reduce nighttime snacking.
Hùng emphasized that weight management during Tết doesn’t mean extreme dieting. The key is moderation and a proactive approach. By understanding individual energy needs, choosing appropriate portion sizes, and maintaining regular physical activity, individuals can enjoy the Tết atmosphere while achieving their long-term health goals.
Disclaimer: This information is intended for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.
As Tết celebrations continue, prioritizing mindful eating and a balanced lifestyle will be key to enjoying the festivities without compromising long-term health. What strategies will you employ to maintain a healthy balance during the Lunar New Year? Share your thoughts in the comments below!