A lot of the raya

Some of my clients include Nestle, Nando's, Bank Negara, Petronas Malaysia, ..... Lepat Ubi. 85g. 177. Mysore Pak. 90g. 346. Pakoda. 90g. 283. Papadam. 60g.
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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

KevinZahri.com © 2017

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

Survival Guide: 20 Hari Raya Tips to Keep That Weight Off

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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

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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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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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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 ;)

KevinZahri.com © 2017

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



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

KevinZahri.com © 2017

Survival Guide: Hari Raya



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

KevinZahri.com © 2017

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

KevinZahri.com © 2017

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

KevinZahri.com © 2017