in check. This helps you to avoid unnecessary calories. âStretchâ Your Buffet. .... Kuih Apam Gula Hangus. 50g. 159.
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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WELCOME TO MY HARI RAYA SURVIVAL GUIDE
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
KevinZahri.com © 2017
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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THE AUTHOR - KEVIN ZAHRI My name is Kevin Zahri. I am a fitness author, speaker, TV Host and entrepreneur based in Kuala Lumpur Malaysia.
Author
I published my first bestselling fitness book entitled Fitness 24/7 and Cergas 24/7 back in 2008. About a year later, I released my first ebook 24 Questions - it answers the 24 most commonly asked health and fitness questions. Since I have released other ebooks like How to lose 5kg in 5 Weeks, Ramadhan Survival Guides and many more to come.
Personal Trainer & Nutritionist
I have been a personal trainer and nutritionist for over 6 years. I got my certification from A.F.T.A in the USA.
Speaker
I conduct various health and corporate wellness seminars. Some of my clients include Nestle, Nando’s, Bank Negara, Petronas Malaysia, Bursa Malaysia and other clients in both the private and public sector
TV Host
I am a regular TV guest on various talk shows discussing health, diet, nutrition and other wellness topics.
Brand Ambassador
As part of my job, I have been fortunate to represent brands such as Adidas, Nestle and Fitness Concept.
Web Entrepreneur
I love the web. We launched Cekodok.com, a Malaysian calorie database, ebooks and are very active in prodiving tips on our website KevinZahri.com, Facebook and Twitter
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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HARI RAYA WEIGHT LOSS FAQ
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
KevinZahri.com © 2017
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
General Hari Raya FAQ
Before I share my 20 hari raya weight loss survival tips, lets look at some general FAQ
Will you gain weight over hari raya?
Most probably. Its opposite to ramadhan. Where 90% lose weight during ramadhan, 90% of you will gain weight during the first few days of syawal. But, don’t worry. Your goal this raya should be to minimize weight gain! If you have lost 3kg during puasa, keep weight gain below 3kg.
But how can I lose weight during hari raya?
Yes, you don’t want to be in the 90% group. In fact, everyone who reads and understands my ebooks should be in the 10% “I am going to lose weight this raya” group. OK there are two parts to this:
• First 10 days: These are the hardest as festivities are at their peak and everyone is in the lepas geram mode. During this period, your goal (if any) should be to minimize weight gain. • Last 20 days: Again since open houses are mostly limited to the weekends, you MUST make sure that your week days are as healthy as possible. If you have 5 good days and 2 bad days, you should be OK. Get back on track!
So in combination, to lose weight over the 30 days of raya, make sure your exercise & diet routine get back on track, especially during weekdays as weekends are filled with tempting open houses. Make me proud!
Should you exercise during raya?
Totally up to you but not very convenient when you are on the road and everyone else is indulging in lemang and kepupats. So for me, I don’t exercise during the first week. Once I return to work, it is a good time to restart my exercise program.
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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How much to eat during raya?
Totally up to you but try to follow some of the 20 tips I am going to share with you in a bit. All I can say is that it is OK to indulge and reward yourself after a long month of fasting.
That said, there is no need to reward your self for 30 days. 10 crazy days and 20 healthy eating days is fine with me.
Can I start the “How to lose 5kg in 5weeks” program during raya? Yup, but I would advice you NOT to start it until you are back into your normal routine.
The “How to lose 5kg in 5 weeks” program requires you to have control over your day. When you balik kampung or are in the midst of hari raya, you probably lose control! But hey, if you feel you are ready and motivated, you can get started anywhere, any time!
Any guidelines before I start to exercise again? If you have not been exercising throughout ramadhan (like me), you can’t continue where you left off. The lack of exercise during ramadhan has affected your strength and cardiovascular fitness. Here are some guidelines to help you get back on track: • Start slow! Keep the intensity within moderate levels. • Make sure to eat your pre and post exercise meals (a must for weight training) • Pace yourself. It will time to rebuild your fitness and strength. • Listen to your body. If you can’t cope, stop. You don’t want to get injured now, do you?
KevinZahri.com © 2017
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20
HARI RAYA TIPS TO KEEP THAT WEIGHT OFF!
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
KevinZahri.com © 2017
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
1
Celebrate Raya!
Don’t be one of those people who bring you. Hari raya is a celebration. A reward for all the fasting you have committed yourself to for 30 days. Reward yourself. Its OK to let go for a few days.
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2
Yes aidilfitri is 30 days long but that doesn’t mean you have to eat-all-you-can every single day.
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6
Ah yes, the yummylicious cookies or biskut raya. They are everywhere you go and loaded with sugar (calories).
My advice, take it easy. Pace yourself.
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Yes, the first few days are special and all the great food is just too tempting ... but hey, after a few days its time to head back to reality and keep your intake in check.
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How many cookies do you need?
Do the math: Lets say an average cookies packs some 35 calories. If you eat 10 cookies per open house and visit 2x houses per day, that works out to be a whooping 21,000 calories or 2.7kg!
How to reward? By enjoying all the delicious lemang, rendang and other yummy ... but know your limits.
You don’t need 30 day of feasting!
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Milk before you hit the road.
What? More food? Well yes and no. During this festivity, most of you will be hitting the road when visiting friends and family but with all the traffic & delays, its important to keep your hunger in check.
If you are serious about keeping your raya weight gain in check, make sure that you are aware of all your raya-food calories.
A quick glass of low-fat milk (or any other balanced snack) before you leave home keeps your cravings in check. This helps you to avoid unnecessary calories.
Do you know how many calories are in lemang, lontong or all those kuih-muih?
“Stretch” Your Buffet.
Know your raya calories.
Well you should! Otherwise, you lose control over your weight.
It takes 20 minutes ...
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Opposed to a served meal, buffets allow you to control your portions and choices BUT some relative will nag you for not eating enough or making enough “rounds”.
Eat slowly. It takes about 20 minutes for you to feel full.
My tip: Take small portions and frequent trips. This gives people the impression that you are eating a lot.
Never start with desserts!
Its OK to say “No”.
Always start with a proper meal. Go for rice, meats, vegetables or whatever makes up a balanced meal.
Never start with desserts. They are packed with sugars and fats. If you want desserts, reduce the calories from your main course.
Stick to 10 vs 20 days.
If you need to indulge in raya food and go all out, stick to 10 out of the 30 days
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
a guest, we always feel obligated to 10 As... well eat. Sure but that does not mean
you have to eat til you drop. Here, I have a couple tips: 1. Anticipate or ask how many meals or courses will be served. This way you can pace yourself. 2. “I had enough, thank you”. You don’t have to eat or try everything. Let them know when you had enough. Unless of course it is your future mother-in-law ;)
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Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
Stick to water.
are planning to go all out on hari 11 Ifrayayoufood and kuih muih, the least you can do it stick to water or low-calorie drinks like sirap kurang manis or coffee without creamer or sugar (bring Equal with you)
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Each open-house is a meal.
treat each open house as 16 Imeal, a balanced meal and
I choose my foods & drinks based on daily calorie requirement.
Show me the meat!
If you can, try and schedule your open house visits around normal meal times like lunch or dinner.
form of beef rendang which is a great source of protein!
What does the Quran say?
say that 99% 12 Iofcanopenconfidently houses will have some
Protein will be hard to come by amongst all the carbs and fats so make sure you get yourself a serving of rendang or other meat dished. Try to pick out the lean-meat pieces (i.e. lean beef or chicken breast) if you can.
Easy on the kuah.
beef rendang, most protein or meat 13 Like based dishes come with a lot of gravy and
other good stuff. Try to go easy on the gravy especially when satan (coconut milk) is used.
a visit to an open house like an 14 Consider actual meal. So the first thing I do when I
Survey the food or buffet.
get there is to survey or audit their food and drink options. From there, plan exactly what you are going to eat & drink (incl desserts) and stick to your choices. Sounds very German but hey, this way you don’t go overboard.
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a
Plan your day.
If you are like me, most people will visit more than a house per day. Although there will always be surprises, try to plan your day the best you can so that you can eat moderately at each open house without killing your waistline.
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
raya or aidilfitri is a Muslim holiday but 17 Hari again, it does not say you should go nuts and eat your heart out. Moderation is key!
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Puasa 6!
Since we are on the subject of religion, puasa 6 (six days of fasting in the month of syawal) is a great way to put to bumper on your lavish hari raya indulgence. It also keeps your weight off and helps to get back to reality.
19 Food is energy and now that you are getting more than you need, you need to find “Exercise” at open houses. ways to burn it off!
Aside from exercise, there are endless way for you to burn extra calories during open houses:
• • • •
Walk around. Stand while talking. Play with kids. Park your car further away (this saves you time as well. • Help out. hari raya is a celebration. Although 20 Again, you should not go overboard, it is OK with
Have fun!
forget about dieting and your weight for a while. How long is a while? That’s right, 10 out of 30 days.
KevinZahri.com © 2017
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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HARI RAYA FOOD
CALORIES DATABASE
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
KevinZahri.com © 2017
Survival Guide: Hari Raya
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A lot of the raya calories come from santan (coconut meat) or coconut oil.
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HARI RAYA: CALORIE GUIDE Some of you probably want to look away but it is important to know.
Main Dishes
Some selected main dishes for hari raya. Name of food
Serving Size
Calories
Ketupat
1 piece (80g)
88
Ketupat Palas
1 piece (80g)
124
1 medium slice (35g)
82
1 piece
148
Rendang, Daging
2 medium pieces
64
Lontong with sayur
1 bowl
350
Soto Ayam
1 bowl
403
Laksa
1 plate
550
Serunding, Ayam
55g
180
Serunding, Beef (Daging)
55g
200
1 Medium Glass
65
Nasi Putih (White Rice)
1 Plate
166
Nasi Dagang with fish, egg etc
1 Plate
505
Mee-hon, Fried
1 Plate
295
Satay (Chicken/Beef)
5 Sticks
180
Serving Size
Calories
Bidaran
69g
224
Bingka Tepung Keras
100g
189
Chee-Pah
55g
166
Dodol
22g
71
Dodol Berdurian
22g
75
Kuih Bakul
25g
73
Kuih Bom
63g
212
Kuih Buah Melaka
15g
30
Kuih Buah Rotan
3g
12
Kuih Karas
8g
43
Kuih Kasui
103g
166
Lemang Rendang, Ayam
Example: Keputat would be a better choice than ketupat pulas which has added fats (calories) from santan.
Soft Drink
Desserts & Kuih-Muih
Some selected main dishes for hari raya. Name of food
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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Survival Guide: Hari Raya
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Take it easy on all the raya cakes and desserts. They are loaded with sugar and fats. It is all about moderation.
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Name of Dessert
Serving Size
Calories
Kuih Lapis
87g
132
Kuih Lompang
86g
117
Kuih Lopes Pulut
83g
168
Kuih Peneram
55g
256
Kuih Sri Muka
99g
192
Kuih Talam Seri Kaya
122g
182
Kuih Tepung Pelita
74g
101
Lor-Mai-Fan
190g
422
Pulut Panggang/Pulut Udang
83g
184
Putu Piring
32g
75
Rempeyek
15g
90
Tapai Pulut
80g
134
Tepung Bungkus
85g
238
Cake, Swiss Roll
10g
36
Cucur Udang
54g
144
Currypuff
40g
128
Currypuff, Twisted
59g
127
Currypuff, Mini
8g
44
Dumpling, Chicken (Kuih Pau Ayam)
85g
203
Halwa
50g
149
Ham-Chi-Peng
75g
233
Kesari
60g
170
Kuih Apam
27g
52
Kuih Apam Balik
115g
282
Kuih Apam Gula Hangus
50g
159
Kuih Bawang
4g
20
Kuih Kapit
4g
17
Kuih Keria
38g
90
Kuih Ketayap
65g
140
Kuih Lidah Kucing
14g
74
Kuih Tat Nanas
5g
23
Yau-Car-Kue
70g
292
Doughnut (Donat)
75g
268
Bingka Ubi Kayu
100g
221
Cekodok Pisang
71g
180
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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Survival Guide: Hari Raya
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Name of Dessert
Malaysian Calorie Database: You can checkout my website - cekodok. com for more hari raya, Malaysian and
Serving Size
Calories
Cucur Badak
29g
73
Emping Muda
20g
72
Emping Tua
20g
73
Kerepek Ubi Kayu
11g
48
Kuih Bangkit
3g
13
Kuih Kacang
19g
86
Kuih Kastad Jagung
93g
108
Kuih Kasturi
72g
177
Kuih Sagu
92g
131
Kuih Talam Ubi Kayu
93g
152
Kuih Telur Labah
10g
42
Laddu
70g
309
Lengat Pisang
49g
103
Lepat Pisang
93g
191
Lepat Ubi
85g
177
Mysore Pak
90g
346
Pakoda
90g
283
Papadam
60g
309
Pisang Goreng
65g
129
Puding Jagung
90g
90
Putu Kacang
20g
74
Spring Roll
51g
94
Spring Roll, Fried (Popia)
34g
91
Vadai, kacang
60g
194
5cmx5cm
130
Chocolate Cake
1 Piece
486
Cheesecake
1 Piece
410
Ice Cream
1 Medium Scoop
133
Ice Cream (Low Fat or "Fat Free")
1 Medium Scoop
83
1 Piece
365
1 Small (5g)
24
1 Medium (60g)
160
Sponge Cake (with icing)
1 Piece
300
Sponge Cake (without icing)
1 Piece
191
Doughnut
1 Piece
185
Brownie
Fruit Cake Cookie, Chocolate Chip Muffin
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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SELAMAT HARI RAYA
Survival Guide: 20 Hari Raya Tips to Keep That Weight Off
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