Deepavali Weight Gain: 8 Ways to Enjoy the Festival and Stay on Track
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Open house on Saturday, relatives on Sunday, leftover murukku all week. Deepavali weight gain rarely comes from one big meal β it creeps in over many small ones.
The good news is that festive weight gain is usually smaller than people fear. A study that weighed 195 adults through the year found the average holiday-season gain was only about 0.37 kg β but on average it wasn't lost in the months that followed. Repeat that every festival, and Deepavali weight gain slowly becomes a few kilos.
Below are eight habits that let you celebrate fully and still stay on track. To see which treats carry the most calories, read our guide to Deepavali snacks first.
Why Deepavali weight gain happens
Deepavali weight gain isn't only about the food. Routines break: meals get skipped, sleep gets short, and evening walks turn into hours at a host's table. Snacks are always within reach, and saying no can feel rude.
It's also far easier to eat less than to burn it off. At the launch of its Deepavali eating guide, the Health Ministry pointed out that burning 500 calories takes about 50 minutes of cycling for a man, and longer for a woman.
8 ways to prevent Deepavali weight gain
1. Don't arrive hungry
Skipping lunch "to save room" usually backfires β you end up grazing on everything. Have a filling, high-fibre breakfast or light meal before you start visiting.
2. Take a smaller plate and a smaller portion
Singapore's HealthHub suggests eating a quarter to half of your usual serving at main meals during festive visits. Half portions at four houses is still plenty of food.
3. Choose your favourites, skip the rest
Have the mutton varuval or laddu you wait all year for. Pass on the store-bought cookies you can get any time.
4. Drink water, not sweet drinks
Rose syrup, sweet teh tarik and soft drinks add sugar without filling you up. Keep a glass of plain water in hand β it also gives your hands something to do.
5. Say "later" instead of "no"
Aunties love to top up your plate. A polite "later, ya" keeps everyone happy, and the second helping often never comes.
6. Walk between visits
If the next house is nearby, walk there. A short stroll after a heavy meal also helps you feel less bloated, and the stairs beat the lift.
7. Protect your sleep
Late nights are part of the fun, but short sleep makes you hungrier the next day. In one small study, two nights of short sleep raised hunger by about a quarter. Keep your wake-up time steady where you can.
8. Get back to normal the next morning
One heavy day won't undo your progress β Deepavali weight gain comes from the week, not the day. Make your very next meal a normal one: a light breakfast, then a Pinggan Sihat plate at lunch.
Hosting? Help your guests avoid Deepavali weight gain
Bake or air-fry the murukku, cut the sugar in laddu and payasam, and cook with less ghee. Put fruit and plain water next to the snack tray. Your guests will notice the food, not the swaps.
Looking for an easier breakfast swap?
Many of our customers tell us the hardest part isn't knowing what to eat β it's having something filling ready on a rushed morning. That's where a measured meal replacement can help.
Hishin DietGrain is a black sesame grain drink made in Japan. Each serving blends:
- 13 whole grains and beans β brown rice, barley, buckwheat, soybean and more, for fibre that keeps you full longer
- 4 black foods β black rice, black bean, black sesame and black mulberry
- MCT oil and L-carnitine β two ingredients that studies suggest may modestly support fat loss as part of a calorie-controlled diet
Stir 2β3 tablespoons into 100ml of warm water and have it in place of breakfast. It's for adults 18 and above; if you're pregnant, breastfeeding or on medication, check with your doctor first.
DietGrain works together with the habits above β it makes them easier to keep, not unnecessary.
The bottom line
For most people, Deepavali weight gain is small β the real risk is never losing it. Enjoy the celebration, keep portions modest, keep moving, and return to your usual routine the next morning.
Learn more about Hishin DietGrain β
Individual results vary. Hishin DietGrain is a food product and works best alongside a balanced diet and regular activity. It is not a substitute for medical advice β please consult your doctor if you are pregnant, breastfeeding, on medication or under treatment.
