HELLO, Warriors! Have you lost count of the weeks since the MCO announcement was made? If you have, here’s a gentle reminder: as of 10th February 2021, we’re in our 5th week.
Since Chinese New Year and Valentine’s Day is just around the corner, I’m pretty sure many of you have made plans for the coming weekend despite the restrictions in place.
As we welcome the year’s first festive celebration, the temptation to indulge ─ without feeling like you’re sabotaging your diet ─ can be hard to resist.
From pineapple tarts, yee sang and steamboat to a rich assortment of treats, cookies and dishes, Chinese New Year feasting could take a toll on your body if your tendency to overeat goes unchecked.
As such, here are some tips to help you maintain your health, and your waistline, during this festive season.
Stay active
Plan a workout schedule and try to stick to it. If you foresee not having the time (or discipline) to adhere to a workout regime, then aim, at least, for a 30-minute walk on most days.
Keep a food log
Documenting what you eat and when will not only help you keep track of all the calories consumed, it would reveal food sources that could jeopardise your workout plan.
Eat at a slower pace
Chewing food slowly has two obvious benefits:
1) Less food is consumed as constant munching tires out the jaw
2) Each mouthful can be savoured for a longer period
Did you know that chewing food slowly can impact the number of calories you consume? Research suggests that eating at a slower pace quickens the feeling of satiation, thus preventing overeating.
Consume more protein and vegetables
Instead of focusing on rice-based or carbohydrate-heavy dishes ─ especially during your reunion dinner ─ consume more lean protein and vegetables to maintain muscle density.
Eat in moderation
Focus on quality, not quantity. Eat at a slower pace and consume smaller portions. Not only will this satisfy your cravings, it will discourage you from overeating.
Limit sugary treats and alcohol intake
As excessive amounts of sweetened beverages or alcohol (beer in particular) are one of the leading causes of bloating and weight gain, limit your intake by consuming water or unsweetened drinks instead.
Get enough rest
Popular Chinese New Year rituals, such as late-night mahjong or poker sessions, can deprive you of adequate sleep, which in turn leads to bad food choices and cancelled workout plans.
Since it takes time for your body to recover from sleep deprivation, you’re more likely to overeat and feel less satiated when you’re tired.
Although these tips are basic in nature and can be easily applied to your upcoming Chinese New Year break, I must urge you to keep to your training schedule or follow my program for beginners, which was published two weeks ago.
Do plan for your indulgences to not interfere with your exercise regime. For instance, if you want to reap the full benefits of a particular session, then refrain yourself the day before your workout.
If you’ve had enough to eat, do share your excess food with a family member or friend. Avoid derailing your training schedule by satisfying your taste buds with a little bit of everything.
That being said, I would like to wish everyone a Happy & Prosperous Chinese New Year.
Love, Tana. ─ The Vibes, 10 February, 2021
