If the Chuseok holiday left you suddenly heavier after days of songpyeon, japchae and braised short ribs, the priority is not fasting but returning your food intake and activity to their usual levels as quickly as possible. Weight gained over just a few days may include not only body fat but also water retained after excessive carbohydrate and sodium intake.
Six sesame songpyeon, or rice cakes, contain 336 calories, more than a bowl of steamed rice at 300 calories, according to Food Safety Korea data reviewed on the 27th. One serving of japchae, or stir-fried glass noodles, at 150 grams contains 204 calories, while a 150-gram serving of pan-fried zucchini contains 208 calories and hwayangjeok, skewered beef and vegetables, contains 273 calories for the same portion. A 250-gram serving of braised beef short ribs reaches 495 calories. During the holidays, many dishes are laid out at once and eaten in small amounts at a time, making it easy to raise daily calorie intake sharply without noticing.
Still, a sharp rise on the scale over several days does not mean the entire gain is body fat. Overeating for a short period increases carbohydrate and sodium intake, which can temporarily raise the body's water content. In a study published in 2014 by researchers at Fukuoka University in Japan, 10 healthy, non-obese Japanese men consumed an additional 1,500 calories a day for three days. Their body weight rose by an average of 0.7 kilograms, but their total body water also increased by 0.7 kilograms. No statistically significant change appeared in body fat mass. The participants' weight returned to its original level an average of about five days after they resumed their usual diets.
For that reason, it is best to avoid skipping meals or severely restricting carbohydrates immediately after the holiday in an attempt to shed quickly gained weight. The first step is to return to normal portion sizes at the next meal and cut back on foods high in sodium and fat, such as soups, pan-fried dishes and processed foods. It also helps to eat plenty of vegetables and protein, and to fold leftover songpyeon or pan-fried dishes into a meal rather than snacking on them continuously between meals.
Physical activity, which typically drops during the holiday, should also be restored to usual levels, starting with easy everyday options such as walking after meals or brisk walking. For general health and weight management — not as a short-term post-holiday slimming method — the U.S. Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise a week along with muscle-strengthening activity on two or more days a week.
Those who genuinely need to reduce body fat should also avoid setting overly rapid targets. The CDC says people who lose weight gradually, at about 0.45 to 0.9 kilograms a week, while managing diet, physical activity and sleep together, are more likely to keep the weight off than those who lose it rapidly.
"The most realistic way to bring your weight back down right after the holiday is not to starve yourself for a few days, but to end the period of overeating and return to your usual eating and activity patterns as soon as possible," a medical industry official said.
