Rapid weight gain due to 'unbridled' eating: Pay attention to these 9 tips to overcome this

Changes in living and eating habits during the holidays often cause our weight to increase rapidly. However, if we know how to balance and apply scientific methods, this problem will be significantly improved.

Tet is a time when it's easy to gain weight due to changes in living habits - Photo: TTO

Dr. Phan Bich Nga, head of the Department of Child Nutrition Consultation (National Institute of Nutrition), said that weight gain during Tet is often due to two main reasons:

- Sudden increase in energy (calorie) intake: Tet is the time when parties happen more frequently (before, during and after Tet) causing us to eat significantly more.

Excess energy will be converted into stored fat by the body leading to rapid weight gain. Besides, in the North in winter, the weather is often colder, so the body will need to increase metabolism to keep warm, making us hungry faster and this is also a risk of weight gain.

- Changes in exercise habits: In addition to increasing the amount of calories absorbed through food, many people tend to be less active during the winter months and holidays.

Less exercise equates to fewer calories burned daily, leading to more fat accumulation.

Tips for healthy eating and limiting weight gain during the holidays

According to Dr. Nga, many people believe that "just saying no" will help limit the amount of food they eat. However, in reality, limiting food intake will be much more difficult during the holidays because it is an occasion to reunite with relatives and friends after a busy year, so it is often very difficult for us to refuse invitations to eat and drink.

Therefore, to eat healthily and limit weight gain during the holidays, you can apply the following measures:

- Do not skip meals or eat in large meals : Many people often skip lunch or eat very little if there is a party or celebration in the evening. However, in reality, leaving the stomach empty during lunch will cause the body to fall into a state of hunger, making us tend to eat more, compensate for dinner than usual and the consequence is rapid weight gain.

- Balance between meals : Breakfast should be low in fat, should eat foods rich in protein, have a light lunch and eat moderately in other meals during the day.

- Control your eating behavior during parties and family dinners : On these occasions, when in the kitchen or near the dining table, it is easier to get food; when eating and talking with friends or relatives makes it difficult to control the amount of calories consumed.

- Pay attention to your body's hunger signals : Understanding whether your body is hungry or not is an important part of the battle to maintain a healthy weight. Eat slowly, chew thoroughly, and stop eating before your body feels full.

- Drink enough water : Sometimes you can confuse thirst with hunger. So remember to drink enough water, prioritize filtered water, eat fruit or drink fruit juice without added sugar.

- Prioritize healthy foods : That does not mean you cannot eat banh chung or any other cakes, jams, or candies during the Tet holidays, but prioritize making most of your meals healthy, nutritious foods.

Increase green vegetables, fruits, fiber, and high-quality protein such as lean meats in your meals. Prioritize salads, boiled and steamed dishes, and limit dishes with lots of sauces, fried and battered dishes.

- Pay attention to the amount of calories in drinks : A glass of beer can contain 175 calories, a glass of wine can contain 160ml, 100ml of rice wine can contain 220 calories. You should drink slowly to enjoy the glass of wine or you can replace it with other drinks with lower calories.

- Get enough sleep : This can be especially difficult during the holidays, but less sleep means your body is more likely to fall into a state of fatigue, lethargy and lack of energy. This can easily make you look for things that will recharge your energy and make you feel more comfortable, such as some high-energy snacks or sugary drinks, which are the culprits of weight gain.

- Exercise and physical activity appropriate to your age and health condition : When it's cold outside and the days are shorter, it's easy for us to fall into a state of hibernation and become more sedentary.

You don't have to hit the gym as often, but even small things like running a few extra laps if you're doing holiday shopping at the mall or taking a walk outside after a big lunch can be helpful.

Attention should be paid to a healthy lifestyle as well as balanced, reasonable nutrition to maintain health - Illustration photo

Nutritional notes for the elderly and children during Tet

For the elderly and those with chronic diseases: Eat slowly and chew your food thoroughly. The menu should vary between meals and avoid eating the same dish over and over again.

Divide meals into many small meals, do not eat too much to make the stomach work hard, indigestion.

Limit eating foods high in salt (processed foods, pickled vegetables, etc.), foods high in fat, etc. Instead, the elderly should eat a lot of nutritious Tet dishes prepared by steaming, boiling, stewing, and cutting them into small, soft pieces for easy chewing and digestion.

You should eat more fish than meat, eat foods of plant origin such as sesame, tofu, beans, etc. Avoid eating sweets, foods high in starch and fat such as banh chung, gio thu, jellied meat, avoid foods that are difficult to digest, too high in starch and fat.

Drink enough water for your body. You can also drink milk, lotus tea, lotus root tea… avoid drinking too much coffee or strong tea.

For children : Limit children from eating too much candy, soft drinks and canned fruit juice. Ensure 3 main meals and 1-2 snacks for children, avoid skipping meals or eating too many meals. Increase fresh vegetables and fruits instead of processed foods.

If possible, try to maintain a normal rest and activity schedule during Tet to avoid disruption of the body's biological clock. Ensure good health for the new year to reap many successes in life, study and work.

Studies show that most adults do not gain much weight during the holidays. The average weight gain during this time is between 0.4 and 0.9 kg.

However, this can become a problem when this condition is repeated over many years. Studies also show that people who are overweight or obese will gain more weight than those who are of normal weight and the main cause of weight gain leading to overweight and obesity is due to excessive weight gain during these long holidays.

Source: https://tuoitre.vn/tang-can-vu-vu-vi-tha-phanh-an-uong-chu-y-9-meo-nay-de-khac-phuc-20250107202011113.htm