Tet Holiday health tips

Did you know that the average Vietnamese person gains between 2-3 kgs over Tet

If you are an average person, you would have to run for at least 4 hours per day to stop yourself from gaining weight.

We know that running 4 hours per day isn’t a realistic expectation. And neither is promising yourself not to eat all of your favorite holiday foods, or expecting you to lose weight over the holidays. That’s why we’d like to give you 5  methods to stay (reasonably) disciplined over Tet so that you can maintain your health and truly be ready for a successful new year. 

1. Set a Reasonable Behavior Goal

When we set fitness goals, we usually set what we call “outcome goals”. Some examples of this are “lose 5 kg” or “run 5 km in 30 minutes”. However, setting goals like this are unrealistic during the holiday. Instead, you can try to set yourself a realistic behavior goal.

Behavior goals are simple, like: run for 30 minutes per day, maintain your yoga routine, or simply just to spend time with your family outside and off of your phone. Scheduling a small block of time every day to maintain your health is a great way to beat the holiday slump without putting any extra pressure on yourself. 

2. Don’t “Binge Eat” 

You may feel like the best way to save yourself calories is to fast for an entire day so that you can eat as much as you want during your next big family meal. This may make sense in theory, but in practice, sitting down to the dinner table with a huge appetite is the surest way to overeat. 

A much better way to manage your eating is to make sure that you always have access to healthy snacks to make sure that you never get too hungry. Some of our favorite healthy snacks are fresh spring rolls (goi cuon), fruits, granola, boiled eggs, fresh vegetables, and unsalted nuts. 

Chế độ ăn uống cân bằng là gì và làm thế nào để đạt được? | Vinmec

3. Eat slowly, and stop eating when you’re full.

We know that this is probably the hardest thing to do. Especially on your first family dinner when you have your mother, grandmother, three different aunties and a mother-in-law all trying to pile food on your plate. Take this tip: 

Start yourself out with a big plate that has everything that you want on it. And eat it slowly, always making sure that you still have some food left on your plate. Because you know that as soon as your plate is empty, somebody is going to put more food on it and you can’t say no! 

Thói quen ăn uống gây hại cho sức khỏe: WHO khuyến cáo, nhiều người Việt thờ ơ | VTV.VN

4. Drink one beer, drink one water. 

In 2020, Ho Chi Minh City alone drank 45 million liters of beer, and 55 million liters of soft drinks. One beer contains 150 calories, so you’re definitely going to add some extra weight if you drink, and you’re not careful. A really good way to help you control the amount you drink is to drink one water for every beer you drink. That way, you’ll drink about half as much beer, and be more hydrated to prevent a hangover the next day! 

Giảm tỷ lệ uống rượu, bia mức nguy hại ở nam giới từ 18 tuổi trở

5. Hold yourself Accountable 

We talked about behavior goals, but what’s most important to make sure that you’re held accountable to those goals. That’s why we’d love to hear from you! Please send us your goals.

  • If you want to be careful with your eating, send us your family dining schedule and some of your favorite unhealthy holiday foods, and we will help you make an eating plan.
  • If you want to exercise a certain number of times, send us your preferred workout style and schedule, and we will send you a plan.
  • And if you don’t know where to start, you can follow Upfit Facebook and Youtube channel for more Exercise at home videos, easy-to-follow and reasonable guidance!

Then, we will set you up with a free consultation, no strings attached, online or in-person. After that, you can contact one of our coaches to ask questions, get some motivation, or just hear “great job!” 

From all of us at Upfit, we hope that you have a happy, healthy and relaxing Tet, and we hope to see you soon! 


Read more

Exercise for Teenagers

Exercising improves both mental and physical health, and yet it is incredibly easy to stay sedentary in today’s world. Conveniences such as remote work and school, food delivery services, and screen-time pastimes can dramatically reduce the time we spend on our feet, leading to far less actual movement or exertion. For that reason, getting up

Is Weight Loss More Difficult for Women?

I’ll come straight out and say it, yes, it’s a little harder for women to lose weight than men. But women, don’t worry it’s nothing major. You are more than capable of looking and feeling exactly how you want. There’s just some things to look out for. But first, in science terms, here’s why it’s

8 Things You Should Avoid Before Your Next Race

Congratulations! You’ve just finished the Techcombank Marathon! You’re probably thinking of everything that you’re going to eat after burning all of those calories. You deserve a good treat for yourself, so by all means, enjoy your next cheat meal.  But hopefully, you enjoyed the race and are looking forward to your next challenge. Before you


Resistance bands are great for those who want to exercise at home, or who like to take their workouts along when they travel, but their value doesn’t end there. There are many benefits to these simple exercise tools, including versatility, convenience, safety, and effectiveness. The more you learn about the advantages of resistance band exercises,


we'd love to hear from you

Let us know what you’re looking for, and we can guide you to the sevices, resources, or opportunities you need

Experience the best at UPFIT