After the Spring Festival every year, the outpatient department of the weight management center will see two distinct "peaks".
On one side, many people, burdened with weight gain after the holiday, seek advice on scientific weight loss methods.
On the other hand, patients with hypertension and hyperlipidemia held their physical examination reports, filled with remorse, and frankly admitted to having "eaten too indulgent" during the Chinese New Year period.
Eating this way, you can satisfy your cravings during the Spring Festival without gaining weight
Many people feel that not indulging fully during the Chinese New Year will diminish the festive atmosphere, yet they fear a weight "spike" after the holiday. Li Chao, a master's degree holder in nutrition and the director of the Weight Management Center at Hainan Chengmei Hospital, stated that there is no need to deliberately starve oneself; simply following these three points can effectively control calorie intake.
1. Plan your meals before eating, adjust the proportions to better control calorie intake
Traditional
New Year's Eve feasts often feature big fish and meat as the main course, with
staple foods and Dim sum as embellishments, and vegetables are easily
overlooked.
Director Li Chao suggested that before each meal, one should first prepare a "combination" for their own plate: first, scoop up enough greens to fill two cups, then take a palm-sized portion of fish, shrimp, or peeled poultry meat, and finally, add a small half-bowl of staple food.
If you can replace some of the white rice and white Mantou with a mixed grain platter, the nutritional value will be higher and the sense of fullness will be stronger. Simply adjusting the order of eating and the proportion of ingredients can reduce calorie intake by 300 to 400 kcal throughout the day. If you persist in this long-term, the effect will be very noticeable.
2. Keep nut snacks in moderation, don't let "healthy snacks" become a burden
Many people consider nuts as healthy snacks. During the Chinese New Year, while watching TV and chatting with family, they unknowingly consume a large bag of melon seeds and peanuts, thereby exceeding their calorie intake.
Director Li Chao provided clear quantitative standards: for nuts with shells, eating a handful per day is sufficient; for nuts without shells, a small handful per day, which fits comfortably in the palm of your hand, is just right.
This visible and tangible quantitative method is simpler and more effective than deliberately remembering the grams, allowing you to enjoy the pleasure of snacks without adding burden to your body.
3. Reject sugary drinks and make your own refreshing water to stay healthier
During the Spring Festival, sugary drinks are the "invisible killer" of calorie intake. Director Li Chao recommends everyone to try homemade greasy-removing water: use dried hawthorn and dried tangerine peel, add a few slices of lemon, and mix with hot water. It tastes sour and sweet, removes greasy feeling, and is not worse than commercially available sugary drinks. It can also help digestion and reduce the feeling of greasy.
Patients with hypertension and hyperlipidemia should pay attention to both their diet and monitoring during the Spring Festival
For patients with hypertension and hyperlipidemia, dietary and health monitoring during the Spring Festival is of utmost importance. Director Li Chao provided targeted suggestions from two aspects: "monitoring" and "diet".
1. Scientific monitoring, with a focus on two key time points
Many patients with hypertension feel that measuring blood pressure during the Spring Festival is too troublesome, so they either choose not to do it or only measure once when they remember. Director Li Chao reminds us that this approach is not advisable and suggests that we focus on two key times: once in the morning after getting up and once in the evening before going to bed.
The blood pressure readings at these two time points can accurately reflect the peaks and troughs of blood pressure throughout the day, providing more reference value than random measurements and helping individuals to grasp their blood pressure status in a timely manner. For patients with hyperlipidemia, there is no need to rush for blood tests during the Chinese New Year period. Diet has a significant impact on triglyceride levels, so it is recommended to resume normal diet for a week before re-examination, as this will provide a more accurate reflection of the body's condition.
1. Precise dietary control to maintain the "protective line" against chronic diseases
The core of diet for patients with hypertension is "salt control". Director Li Chao said that it is not necessary to completely give up foods with a festive flavor such as cured meat and sausage. The key lies in "balance": if you eat a piece of cured meat on the same day, you should put less soy sauce and pinch less salt in the stir-fried dishes for lunch and dinner.
Usually, you can use scallions, ginger, garlic, cilantro, and vinegar to enhance the flavor. This not only reduces salt intake but also makes the dishes taste delicious while directly reducing sodium intake by one-third.
Patients with hyperlipidemia should be wary of both "visible" and "invisible" fats: visible fats such as fat meat, chicken skin, and lard should be removed as much as possible; invisible fats, such as rice-meat dumplings, dumpling fillings, pastries, and biscuits, should be guarded against and consumed as little as possible.
In addition, Director Li Chao particularly recommends four household "vascular helpers": oats, black fungus, kelp, and hawthorn. During the Spring Festival, arrange at least one of these every day, as they are mild and can assist in protecting blood vessels.
Last reminder
The Spring Festival is a time for reunion, and delicious food is an indispensable ritual. Director Li Chao reminds us that healthy eating is never about "one-size-fits-all" restraint, but rather scientific combination and moderate moderation.
I hope everyone can enjoy delicious food and drinks, maintain good health, and spend a safe, comfortable, and healthy Spring Festival during the 2026 Spring Festival!
If you have any needs related to weight management, chronic disease management, or other related services after the holiday, you can visit the Weight Management Center of Hainan Chengmei Hospital for consultation and treatment.
Li Chao, Master of Nutrition
Director of Weight Management Center
Medical expertise
Skilled in conducting precise and professional nutritional assessments and interventions for patients with diabetes, liver disease, kidney disease, and tube-feeding patients; providing individualized and multi-modal nutritional treatment plans including dietary guidance, dietary therapy, Tonic Diet, enteral nutrition, and parenteral nutrition.