It's a Malay Thing..As Hari Raya approaches, I find myself reflecting on the joy and significance it holds in Malay culture. It’s a time of reunion, where families come together to celebrate the completion of Ramadan-a month of fasting, prayer, and reflection. Unlike in the Middle East where the Muslims over there don't practice the act of visiting as many relatives as possible within 30 days, nor do they decorate their houses like we do during this festive season. For us Malays, this festive spirit fills the air as homes are adorned with vibrant decorations, and the aroma of traditional Malay delicacies such as rendang and ketupat drift through the void decks. Hari Raya isn’t just about feasting and festivities; it’s also a time for forgiveness, gratitude, and strengthening bonds with loved ones. The tradition of seeking forgiveness, or ‘maaf zahir dan batin,’ underscores the importance of reconciliation and harmony within the community. However, amidst the jubilant celebrations, I’ve come to recognize the challenge of maintaining my fitness goals. The ChallengeThe abundance of delicious, calorie-laden dishes coupled with busy schedules and cultural expectations can make it tempting to stray from healthy habits. Yet, I’ve learned that navigating the festive season doesn’t have to mean sacrificing my health and fitness aspirations entirely. Instead, it’s about striking a balance between enjoying the traditions and flavors of Hari Raya while also prioritizing self-care and moderation. I’ve discovered that it’s indeed possible to celebrate Hari Ryaa without compromising my well-being. Planning AheadHaving the opportunity to celebrate Eid Fitri or Hari Raya with my aging parents is definitely a blessing I should be grateful for. It’s important to relax and not be too uptight about my fitness goals. Instead, I should make the most of such rare joyful moments spent chatting and reconnecting with my relatives. Of course, I should still try to control my portions and take into consideration the effect of consuming excess sweet drinks and high-caloric festive treats too. I will assume that each house that I visit will serve me with at least:
Usually, I don’t bother tracking portions or calories. (This will definitely annoy many fitness experts.) Like I said, these are moments I would like to cherish. Instead of counting calories, I would practice mindful eating, which I will explain next on how I would do it. Why would I do this? Since I would only indulge in feasting on the first day of Hari Raya and on some weekends, I have the space to be flexible. That means that I would only be feasting 3-4 days out of the 30 days in this festive month. On other days like weekdays, I will get back on my diet plan while adjusting the caloric intake if I see that I am gaining weight. Handling The "Makcik" Pressure"Eat some more lah," "Why take so little?" These are common pressures anyone who goes house visiting would have to go through. First of all, let me calm you down. It is okay to indulge in excessive food for 1-2 days. Your weight won't really bulge. The excess food you consume will likely be eliminated through digestion because your body is not able to have enough time to convert all of that into fats. Secondly, if you really feel like you can't take in anymore food, just be honest or take a small portion. Our relatives tend to encourage us to eat more because they put in so much effort preparing food early in the morning. So, it is just polite to have some of it. Mindful EatingFor Muslims, this shouldn’t be a new thing. Our Prophet Muhammad (Peace be upon him) taught us about mindful eating since 1400 years ago. So what is mindful eating? Mindful eating simply means to slow down, to focus on each bite and savoring the flavor, and not getting distracted by anything else, and definitely to nourish the body and not to harm it. Imagine yourself getting lost in the desert for few days with no food and drink. Then one day, out of luck, you are saved by the locals and they even presented you with mouthwatering dishes that look absolutely delicious along with a few huge jugs of cold fruit juice. Imagine having that very first bite and sip of water? I bet it will feel like pure bliss. Now, instead of doing that for the first bite, you repeat the process for every bite, relishing the flavors. Then, you have to stop eating before reaching that point where your pants’ button feels like it’s about to burst. A State of PeaceMindful eating is to be in a state of blissful that you would treat the food in front of you like it is a rare gift from God himself, because it really is. How many of us stop to reflect on how blessed we are to enjoy these simple moments when thousands of others cannot? When you are in that state, your body’s intuition kicks in, guiding you towards what is beneficial and steering you away from harm. Before indulging in any food or drinks, question yourself, “Have I already had an excessive amount of unhealthy food? Did I ensure that my body received the necessary nutrients, such as vegetables, fruits, and protein today?” To practice this concept:
If you are not sure how much to eat, then do check out my article on How to Lose Belly Fats While Juggling Work and Life: The Ultimate Guide. Socialise More, Eat LessWhen we reunite with long-lost relatives, the conversations becomes the primary activity. When you're deeply engrossed in conversation, you tend to overlook the temptation of overindulging in food. This is not as simple as it may seem because there will be moments of awkwardness when we can’t think of any interesting topics to discuss. However, one way to resist the temptation of indulging in the delicious treats is by engaging in a heartfelt conversation with your relatives. Of course, if they are willing to open up. Sometimes, I think that the absence of communication for several months or even years can cause friction within a once tight-knit relationship. I’d usually ask the usual questions about:
If they are as eager to reconnect as you are, you won’t even to get to finish talking about all the points I mentioned before somone say the magic word-"Oklah kita nak gerak dulu". Although I try to avoid sensitive topics like:
Simply said I woukd avoid talking about any topics that would make myself cringe or feel uncomfortable unless they asked me first. I have a strong feeling people will ask whether I am seeing anyone, and why do I sound depressed on my Social media. Well, I'm prepared to answer those questions. Being More Physically ActiveOf course, I am not expecting you to jog from one house to another in your Hari Raya traditional clothing. (Cannot imagine the ladies in high heels and guys with samping jogging..lol.) One way to ensure we can maintain our weight without going for runs or hitting the gym is by ensuring that we move and walk more than usual during this Hari Raya festive period. It’s important to be very aware of the amount of time you spend sitting down for this particular strategy. For every 1 hour of sitting down, you can walk around the house, go to the toilet and do a few squats in there, just to keep your metabolism active. Oh.. I do that secretly too. Don’t tell anyone about it, ya? However, if you are not driving, it is helpful because the distance between MRT stations and the additional walking to your relative’s house can effortlessly contribute to reaching your daily goal of 10,000+ steps. Although, don’t think that just by sweating or walking 10,000 is enough to maintain your weight or cause any weight loss. In the end, you would still have to be careful not to eat more than what your body requires. Short Workouts/Trigger workoutsWhen faced with busy days like Hari Raya season, I prioritize trigger workouts to ensure that my muscles stay pumped and my fitness level remains consistent. These trigger workouts are short, intense bursts of exercise designed to stimulate muscle activation and maintain strength and endurance. Incorporating bodyweight exercises like squats, pull-ups, push-ups, and lunges, I can engage multiple muscle groups efficiently without the need for equipment or a lengthy time commitment. By strategically fitting these workouts into my schedule during brief breaks or idle moments throughout the day, I can keep my muscles engaged and my energy levels high, allowing me to stay on track with my fitness goals even amidst a hectic lifestyle. Of course, you have to know how to do the workout properly and the best way to plan these exercise routine. ConclusionBy all means, we should celebrate Hari Raya with all our heart’s content as we have always been doing for the past decade or more. But, let’s remember that as Muslims, we have a responsibility to adopt healthy habits and make mindful life choices. We can try to plan ahead as much as possible, avoiding overeating through the day as it will also cause discomfort. We can learn to be more mindful with our food choices and not get distracted while eating. Finally, we can remaining active and prioritizing regular movement, such as taking short walks throughout the day, also contributes to effective weight management. If you find this article beneficial, do share this around to your friends and families and do leave a comment or two too! Need Help With Your Fitness Goals?Head over to my blog home page and fill up the form to get free eBooks that will guide you achieve a flatter tummy and weight loss every week!
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AuthorZaid Omar is the writer of this blog where he shares his stories, experience, and insights of balancing his fitness goals, his work and family commitments. Categories
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