As families across Vietnam gather for Tết, the Lunar New Year, a common post-holiday concern emerges: weight gain. The festive period, characterized by abundant meals featuring traditional dishes like bánh chưng (sticky rice cake), roasted pork, giò chả (Vietnamese sausage) and an array of sweets alongside alcoholic beverages, often leads to several kilograms of weight gain for many, a gain that can be difficult to shed quickly.
The increase is rooted in a fundamental imbalance between energy intake and expenditure, according to nutritional experts. Increased food consumption coupled with reduced physical activity results in the body storing excess energy as fat. This trend is not unique to Vietnam; the World Health Organization notes a rapid rise in overweight and obesity rates in many Asian countries, including Vietnam. A New England Journal of Medicine analysis confirms that weight gain is common during holiday periods for most adults.
Nguyễn Trung Hùng, head of the Nutrition Counseling, Rehabilitation, and Obesity Management Center at the National Institute of Nutrition under the Ministry of Health, offered guidance on mitigating post-Tết weight gain. “Total energy control is the key principle,” he stated. He emphasized that preventing weight gain during Tết isn’t about completely eliminating traditional foods, but rather about regulating overall daily energy intake. Weight gain stems from prolonged energy imbalance, not a single meal.
Controlling portion sizes is the first step. According to the Vietnam Food Composition Database, a single serving of bánh chưng, weighing approximately 200-250 grams depending on the ratio of sticky rice to fatty pork, provides roughly 600-700 calories. When combined with Vietnamese sausage, braised pork, and stir-fries cooked with oil, a single meal can easily exceed the recommended daily caloric intake for a sedentary adult.
Eating smaller, more frequent meals and stopping when feeling full can help prevent overeating. Increasing the intake of green vegetables and fiber-rich foods is a simple yet effective strategy. Soluble fiber helps stabilize blood sugar levels after carbohydrate-rich meals. It slows down gastric emptying and glucose absorption, maintaining stable post-meal blood sugar. A high vegetable intake promotes satiety without significantly increasing energy intake. Prioritizing boiled vegetables, vegetable soups, and low-sugar salads is recommended.
The caloric content of alcoholic beverages is often underestimated. A 330ml can of beer contains approximately 140-150 calories. Frequent consumption during social gatherings can equate to the calories of an entire light meal. Alcohol similarly influences eating behavior, potentially increasing appetite and reducing self-control, leading to increased consumption of fatty and salty foods. Experts advise moderating alcohol intake, drinking slowly, and alternating with water. Individuals with pre-existing conditions like hypertension, diabetes, or liver disease should minimize alcohol consumption, following the advice of their healthcare provider.
Maintaining a balance between exercise and sleep is also crucial. Adults are generally recommended to engage in at least 150 minutes of moderate-intensity physical activity per week. During Tết, activities like walking, cycling, participating in sports with family, or engaging in household chores can help increase energy expenditure and maintain a stable metabolism. Adequate sleep also aids in weight management; sleep deprivation can elevate hormones that stimulate appetite and decrease those that promote fullness, leading to overeating. Maintaining a regular sleep schedule can help regulate hormonal balance and reduce late-night snacking.
Hùng stressed that managing weight during Tết doesn’t necessitate extreme dieting. “The key is moderation and a proactive approach,” he said. By understanding individual energy needs, making appropriate food choices, and maintaining regular physical activity, individuals can enjoy the Tết atmosphere while working towards their long-term health goals.
