How to enjoy Chinese New Year without gaining weight and feeling ill
It's that time of year when you'll be eating and slacking off. CNA Lifestyle gathered some pro tips to help you get through the festive season – and your fitness groove back.
You've worked hard to earn your six-pack abs and biceps – or at least go down a clothes size. But the Chinese New Year (CNY) feasting and goodies always threaten to unravel your achievements. The mere sight of bak kwa or pineapple tarts? It is enough to melt any resolve you have to eat clean and hit the gym.
So, what does it take to elicit, “Wah, you’re looking trimmer every year!”, without being the party pooper, who turns down every offer of food and drink – and get back on track when the festivities end?
CNA Lifestyle caught up with some health and fitness experts for their tips.
FOR POTLUCKS, BRING JUST ENOUGH TO FEED 30 PER CENT OF GUESTS AT MOST
"Sound out the family ahead of time to not prepare too much food," said Samuel Lim, a CrossFit trainer.
"Less food on the table means fewer calories and less wastage. If you’re heading for a potluck, I recommend bringing enough to feed just 20 per cent to 30 per cent of the guests.
"Organise activities away from the dining table. If your family’s up for something more active, go for a walk in the park, fly a kite, or cycle on the park connector. Or challenge the young ones to push-ups or sit-ups. After dinner, try karaoke, board games, or card games."
EAT YOUR PROTEIN FIRST
"When you’re picking from the buffet or reunion dinner spread, go for the lean protein sources first, then opt for the vegetables before filling your plate up with whatever else is available," said Sam Miller, a nutritionist with Pure Fitness.
"Protein is a satiating macronutrient and stimulates the release of peptides in the gut that signal to your brain that you are full."
AVOID OVEREATING IF YOU DON'T WANT A SORE THROAT (YES, A SORE THROAT)
"The sore throat you tend to have during CNY may actually be due to laryngopharygeal reflux or LPR," said Dr Gan Eng Cern, an ear, nose and throat surgeon from The ENT Clinic.
"This happens when acid from the stomach gets regurgitated up, which happens when you over-indulge, and reaches the throat where it inflames your larynx.
"To minimise LPR, stop eating when you are half or three-quarter full. Also, don't eat or drink at least three to four hours before going to bed or lying down."
KEEP YOUR BODY MOVING
"For at least 30 minutes a day, I make sure I'm moving my body. When I'm visiting my relatives during CNY, I always take the stairs," said Stephanie Chan, a Ritual Gym trainer.
"As for food, I eat whatever I want, whenever I feel like it. But before I start eating, I drink at least 200ml of warm water first. This gives my brain the false impression that I'm partially full, so I won’t over-eat even if I'm just snacking."
PUT IN AT LEAST 10 MINUTES OF EXERCISE DAILY
"One way to keep your fitness foundation strong is to clock in at least 10 minutes of exercise daily," said Isaac Tan, a fitness manager with Virgin Active.
"Personally, I do either some mobility exercises or a short HIIT (high intensity interval training) workout. You will be surprised what that 10 minutes can do for you," he said.
Angelica Lee, a personal trainer with Pure Fitness, suggested a quick home workout consisting of just push-ups, air squats and burpees – "simple enough but they get the job done".
WHEN RETURNING TO YOUR WORKOUT ROUTINE POST-CNY
"Focus more on recovery-based activities like catching up on sleep, eating and drinking enough to maintain your energy levels, and do what you signed up for in the first place: Have fun!," said Tyng Goh, a fitness trainer with Virgin Active.
Shrek, a master coach with Ritual Gym, is all about easing back into your routine, "just like how you first started".
"Remember, pushing hard for the first few sessions will not burn all those excess calories and will, in fact, cause you to be more fatigued," he said.
"Scale things down for the first week. and once your body gets back into the groove, you can slowly progress from there."
