After Tet (Lunar New Year), many people want to lose weight and regain their physique, but busy work schedules often leave them with little time.
Trainer Duong Ngoc Hai, who works at a fitness center in TP HCM, suggests some simple, easy-to-prepare dishes:
| 1 | Three slices of whole grain bread, boiled white radish and carrots, 200g tomatoes, 80g boiled meat, 150g boiled cabbage. You can substitute pork with chicken or chicken breast. |
| 2 | Pan-fry 120g fish, 100g steamed yam, 100g tomatoes and cucumber, 150g boiled bottle gourd. It is advisable to eat the boiled bottle gourd, then fish and vegetables first, followed by the yam. You can reduce the yam portion if you feel full. |
| 3 | Stir-fried brown rice pho with shredded chicken, 100g bok choy and carrots, 100g cherry tomatoes and cucumber. You can substitute cucumber with green beans, cabbage, and similar vegetables. |
| 4 | Tomatoes, cucumber, lettuce, 200g pan-fried shredded chicken with rapeseed oil. You can combine this with 150g of dark bread (three slices), two spoons of black sesame, and a small amount of chili sauce. |
| 5 | 100g boiled beef shank, 200g boiled squash, three slices of dark bread, adding dipping sauce for a savory and sweet taste. Remember to drink enough water or eat additional fruit to provide energy. |
| 6 | 100g brown rice, 200g steamed shrimp, and 200g boiled beans. Note that eating brown rice instead of white rice can help you lose weight faster. |
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Dishes with brown rice, beans, and pumpkin aid weight loss. *Photo: Expert provided* |
In addition to dietary changes, maintaining a routine of light physical activity, such as walking, practicing yoga, or doing home exercises, helps burn excess energy. Avoid skipping breakfast or extreme dieting. Do not use weight loss pills from unknown sources. Activities like gym workouts, yoga, cycling, and weightlifting effectively improve physique and promote weight loss. However, after Tet, you should not engage in overly strenuous exercise. Instead, begin with light movements to allow your body to readjust. After a few days, you can gradually increase the volume and intensity of your workouts.
The ideal time for exercise is between 16h and 19h, as this helps with weight loss and muscle strengthening. Ensure you rest after 21h. Prolonged late-night exercise should be avoided, even for healthy individuals without underlying health conditions.
If you have chronic illnesses or existing health issues, consult a doctor to establish a suitable and safe exercise regimen. Individuals who have experienced a stroke or have high blood pressure should limit sports like swimming, diving, mountain climbing, and running. Prioritize simpler activities such as walking, yoga, and badminton.
Thuy An
