Editorial Note:
This article is an expanded and revised edition of a previously commissioned feature. It has been updated to make post-holiday weight management feel less like a reset and more like a two-week rebalancing plan: realistic hydration targets, a simple approach to added sugar, and a practical movement + sleep framework that supports appetite regulation.
Key takeaways (quick read):
- Don’t “detox”: aim for consistent habits that correct the drift from festive eating.
- Pick a few levers: protein + fibre, fewer liquid calories, and daily steps usually beat drastic restriction.
- Sleep is a multiplier: poor sleep nudges hunger, cravings, and snacking behaviour in the wrong direction.
Quick action today: choose just two changes for the next 7 days (for example, “a protein-forward breakfast” + “a 20-minute walk”).
Chinese New Year is a time of joy, celebration, and often indulgence in rich foods and drinks. As the holidays come to an end, many find themselves facing the challenge of shedding the extra pounds gained during this period. To effectively manage post-festive weight gain, it's essential to adopt a holistic approach that focuses on sustainable lifestyle changes rather than quick fixes.
The Power of Proper Hydration
Water is fundamental to our health, making up 55-60% of the human body. It plays a crucial role in various bodily functions, including facilitating chemical reactions, transporting nutrients, and eliminating waste. Proper hydration aids digestion and helps maintain normal bodily functions. Whilst water itself doesn't directly burn fat, it can help create a sense of fullness, reducing the likelihood of overeating. Experts recommend drinking 2.5 to 3 litres of water daily, especially in temperate climates, to ensure the body remains well-hydrated and functions optimally.
Smart Sugar Management
Managing sugar intake is a critical component of any weight management strategy. Excessive sugar consumption can lead to the conversion of sugar into fat, contributing to weight gain and increasing the risk of health issues such as obesity, diabetes, and cardiovascular diseases. The American Heart Association advises that women should limit their sugar intake to 100 calories per day (approximately 6 teaspoons), whilst men should not exceed 150 calories (about 9 teaspoons). This guideline helps prevent the adverse effects of sugar on the body, including the development of insulin resistance and the accumulation of visceral fat, which is particularly harmful to health.
To manage sugar effectively, it's important to be mindful of hidden sugars in processed foods and beverages. Reading food labels and choosing products with lower sugar content can make a significant difference. Additionally, opting for foods with a low glycaemic index, such as whole grains, legumes, and certain fruits, can help maintain stable blood sugar levels and reduce cravings for sugary snacks.
The Movement Mandate
Physical activity is a cornerstone of maintaining a healthy weight and overall well-being. Walking, in particular, is a low-impact exercise that is accessible to most people and offers numerous health benefits. The Singapore Health Promotion Board recommends walking 10,000 steps daily, which can burn approximately 400 calories for a 70-kilogramme individual. Regular walking not only aids in weight management but also improves cardiovascular health, enhances mood, and boosts energy levels.
In addition to walking, incorporating a variety of exercises into your routine can enhance fitness and prevent boredom. Strength training, yoga, and aerobic exercises can all contribute to a balanced fitness regimen. The key is to find activities you enjoy, making it easier to maintain a consistent exercise routine. Health experts suggest aiming for at least 150 minutes of moderate-intensity exercise per week, which can be broken down into 30-minute sessions five times a week.
Sleep: The Silent Weight Manager
Quality sleep is often overlooked in weight management, yet it plays a vital role in maintaining a healthy weight. Sleep deprivation can disrupt the balance of hunger hormones, such as leptin and ghrelin, leading to increased appetite and a preference for high-calorie foods. Studies have shown that individuals who consistently get insufficient sleep are more likely to experience weight gain and have difficulty losing weight.
To improve sleep quality, establish a regular sleep schedule by going to bed and waking up at the same time each day. Create a relaxing bedtime routine, limit exposure to screens before bed, and ensure your sleep environment is comfortable and conducive to rest. By prioritising sleep, you can support your body's natural weight regulation processes and improve overall health.
A Personalised Approach
Weight management is not a one-size-fits-all endeavour. Each individual's journey is unique, influenced by factors such as genetics, lifestyle, and personal preferences. Dr Asim Shabbir, a leading consultant in weight management, emphasises the importance of a personalised approach that considers these factors. Sustainable weight loss requires a combination of dietary adjustments, increased physical activity, improved sleep, and, in some cases, medical intervention.
For those struggling with severe obesity or related health conditions, consulting healthcare professionals can provide tailored solutions. This may include nutritional counselling, behavioural therapy, or medical treatments to address underlying issues and support long-term weight management.
The Way Forward
Achieving and maintaining a healthy weight is a journey that requires patience, consistency, and a holistic approach. By addressing multiple aspects of health simultaneously—such as hydration, sugar management, physical activity, and sleep—individuals can work towards their weight goals whilst enhancing their overall well-being. Embracing sustainable lifestyle changes, rather than seeking quick fixes, is key to long-term success.
Ultimately, the path to optimal health involves making informed choices, setting realistic goals, and being kind to oneself throughout the process. With dedication and a comprehensive strategy, you can enjoy the benefits of a healthier, more balanced life.
A 14-Day Post-Holiday Rebalance (No Crash Diet Required)
“Festive pounds” are often a mix of extra calories, salt-related water retention, disrupted routines, and less movement. A useful aim is not rapid loss — it is restoring your baseline with a plan you can actually repeat after any holiday.
Step 1: Set one clear outcome (not ten)
- Option A: reduce snacking and feel less “puffy” by the end of week 1
- Option B: rebuild consistency (steps, meals, bedtime) by the end of week 2
- Option C: gently resume weight loss without rebound eating
Step 2: Use the “plate anchor” (simplifies eating without tracking)
At most main meals, try this as your default: ½ plate non-starchy vegetables, ¼ plate protein, ¼ plate carbs, plus a small amount of healthy fat. This structure tends to improve satiety and stabilise appetite, even before you change portion sizes.
Step 3: Three sugar rules that work in real life
- Cut liquid sugar first: sweet drinks are the easiest calories to overshoot.
- Keep treats “meal-adjacent”: have dessert after a proper meal, not as all-day grazing.
- Make “everyday sweet” less sweet: reduce sugar in coffee/tea gradually so it sticks.
Step 4: Movement that doesn’t backfire
If you are restarting after a break, focus on daily steps and short bouts of effort. Try: a 10–20 minute walk after one meal each day, plus two short strength sessions per week (bodyweight is fine). Consistency beats intensity when you are rebuilding a routine.
Step 5: Sleep as an appetite strategy
- Pick a realistic bedtime and protect it 5 nights a week
- Stop screens 30–60 minutes before sleep if possible
- Keep caffeine earlier in the day if sleep is fragile
What to monitor (without obsessing)
- Energy and cravings: improving means the plan is sustainable
- Waistband fit / bloating: often changes before the scale does
- Weekly trend: if weighing, use 2–3 mornings per week and watch the average
Frequently asked questions
How much water should I drink?
Hydration needs vary with body size, activity, and climate. A simple check is urine colour (pale straw tends to suggest adequate hydration),
and spreading fluids through the day rather than chugging at night.
Why does the scale jump after holidays?
Often it is not all fat gain. Salt, late nights, alcohol, and higher carbs can increase water retention. A steady routine for 7–14 days
usually reveals the true trend.
Medical note: This article is for general education and is not a substitute for medical advice. If you have diabetes, hypertension, kidney disease, a history of disordered eating, or are considering significant dietary changes, seek personalised guidance.
Editorial update: 22 February 2026 — expanded with a 14-day rebalancing framework, monitoring tips, and habit-first targets.
Note: This piece was written as a commissioned feature and has appeared in other health and lifestyle platforms.