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The best and safest way to lose weight is to reduce your energy intake whilst increasing your energy output, i.e. eat less energy and burn off more energy.
It is the net energy intake (i.e. the energy consumed for the day minus the energy expended through physical activity and for body functions) that determines if we lose or gain weight.
Limiting high-calorie foods, choosing lower-calorie alternatives and cutting down on your portion sizes can help. Here are some strategies for safe and effective weight loss:
1. Eat regular meals
Avoid skipping meals. Regular meals give you the energy you need to get through the working day. Irregular meals lead to snacking and make you lose track of portion sizes.
2. Limit snacks
Snacking on deep fried, oily or sweet foods (e.g. cakes, kuehs, pastry, etc.) adds extra calories to your diet. If you experience hunger pangs, choose lower-calorie options like fresh fruit, low-fat yogurt and wholemeal bread, as they are more filling and nutrient-dense.
3. Reduce fat
Cutting back on fat is an effective way to reduce energy intake and lose weight, as fats are a concentrated source of calories.
- If you cook at home, remove visible fats from food before cooking
- Choose low-fat cooking methods (e.g. steaming, grilling, baking, roasting, boiling or pan-frying with less oil) to keep your dishes lower in fat and energy
- Avoid oily and deep-fried foods, dishes cooked with coconut milk, and gravies that have oil floating on the surface. Always skim off any visible oil in your soups and dishes with gravy before eating.
4. Reduce sugar
Sugar contributes energy but little other valuable nutrients. To lose weight, limit candies, desserts, cakes, kuehs and sweet pastries as they contain a lot of added sugars. You should also watch your beverages – choose plain water over sweetened drinks and juices. Drinking too many sweetened drinks and juices will put you at risk of obesity and tooth decay.
| Coffee (mocha ice-blended) with full cream |
341 |
8 |
| Bubble tea with milk |
160 |
0 |
| Coffee with condensed milk |
113 |
5 |
| Honeydew juice (fresh) |
105 |
2 |
| Watermelon juice (fresh) |
95 |
0 |
| 3-in-1 cereal |
89 |
3 |
| Coffee with sugar |
66 |
2 |
Source: Health Promotion Board (www.hpb.gov.sg).
5. Fill up on fibre
Fibre absorbs water and swells in the stomach, making you feel full faster and for longer. Eat a variety of minimally-processed plant-based foods such as whole grains (e.g. brown rice and wholemeal bread; or better yet – multi-grain bread), vegetables, fruit, beans and lentils to add fibre to your diet and facilitate weight loss.
6. Eat a little less
Even healthy foods eaten in abundance can load up the calories and cause weight gain. So, it is important to eat all foods in moderation.
7. Guard against festive feasting
Many festive treats are packed with sugar and fat. Some of these snacks can even contain as many calories as a small meal! Mind the quantity of festive treats while catching up with friends and relatives. Some tips:
- Limit the amount of goodies you buy, as you will be tempted to finish up the leftovers after the festive season.
- When visiting, limit your intake by portioning out the festive treats onto a small plate rather than onto a large plate.
- Choose fresh fruit, such as mandarin oranges, over festive titbits.
- Choose low-calorie drinks (e.g. diet soft drinks, water, unsweetened green tea/fruit tea) instead of sweetened drinks.
The table below shows the calories of some New Year goodies as well as the equivalent amount of physical activity needed to burn them (based on a 60-kg man):
| Bak kwa (pork jerky) |
1 slice, 94g |
370 |
47 |
| Love letters |
3 rolls, 39g |
168 |
21 |
| Peanut crackers |
1 small plate, 88g |
418 |
53 |
| Pineappple tarts |
3 pieces, 20g |
246 |
31 |
| Twisted cookies |
3 pieces, 12g |
201 |
26 |
Nutritional information from Health Promotion Board (www.hpb.gov.sg).
8. Exercise regularly to increase your energy output
Start with low-impact exercise (e.g. 30 minutes of brisk walking, 3 to 5 times a week) and gradually increase the duration or distance of your walk. Other good aerobic exercises for weight loss include cycling, swimming or dancing.
Try to introduce a variety of exercises and activities, so you won’t get bored. If you lack motivation or discipline, an exercise companion might help! |
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