1. Never skip breakfast
- Studies have shown that breakfast eaters tend to weigh less than breakfast skippers.
- Eating breakfast also helps to reduce hunger throughout the day. You are more likely to eat more if you skip breakfast.
- One of our favorite quotes, “Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper”. Your first meal breaks the overnight fasting and provides other essential nutrients to keep your energy levels up throughout the day. Do we need to remind you that breakfast is the most important meal of the day?
2. Take small, regular meals instead
- Many studies have concluded that it does not matter if you are having 6 meals a day or 3 meals a day as long as you take the correct amount of calories each day.
- Another school of thought believes that eating small, balanced meals every 3 hours boosts your body’s fat-burning potential. The regular eating helps to maintain metabolism to burn your body fats away.
- Smaller and frequent meals helps to reduce cravings and prevent overeating. It is important not to skip meals because people who skip their meals tend to eat more.
3. Stay hydrated
- Drinking water reduces water retention.
- Drinking water throughout the day will ensure that your body is replenished and gets rid of excess water weight. If you only consume water when you are thirsty then your body will be depleted of necessary fluids and retain the water weight. According to Riverside Health System, a rule of thumb of how much water you need is based on the colour of your urine. If you have a dark yellow-colored urine it is a strong indication that you need more fluids in your body. It is important to drink water every 2 hours to replenish your water requirement.
4. Food portion control is crucial
- Singaporeans love to eat. It is typical that we see photos of regular feasting sessions on social media.
- It is perfectly alright to feast occasionally as long as it is just one meal. We call this a cheat meal (we will cover more in future post).
- So how much should we eat? Studies have shown that an average person should have their plate consisting of ¼ low fat protein, 1/4 starches and ½ non starchy vegetables & fruits. However the reality is, Asians love to eat starches like rice and noodles and this may be the main cause of weight gain. Change your starch intake to whole grain may help if you are one who cannot do without starch.
5. Always eat your proteins and carbs
- It is not unusual to see many of my friends stop carbs intake just because they want to lose weight. We do not advocate and it is definitely not the best way to slim down. Carbohydrates provides energy for working muscles fuel for the central nervous system, enabling fat metabolism, and prevents protein from being used as energy.
- One should, in fact, take up 40% protein, 40% carbohydrates and 20% fats in his or her daily diet. Instead of cutting off carbs, you should be eating the right kind of carbs like vegetables, whole grains and sweet potatoes.
- Also, eating salad alone is not going to help you lose weight. Protein is crucial as they do most of the work in your body cells and is required for the structure, function, and regulation of the body’s tissues and organs.
- Remember to include both protein and carbohydrates together for your daily intake.
6. Avoid sugar
- So sorry my friends, you may not like to hear this but we have to scream it in your face. Sugar is the main culprit for your belly fats! (Oh No! My desserts!!!)
- Sugar can be found naturally from fruits, white rice, starchy vegetables and some dairy products. There are also many names for sugar like glucose, sucrose, lactose, honey, syrup, juice concentrate, etc.
- Excessive consumption of beverages and food high in added sugar can contribute considerably to energy intake. And if you consume more energy than you burn each day, the excess sugar is stored in your body as form of fat which goes to your belly and other parts of your body.
- So yes, you will need to ditch your favourite soda and that chocolate fudge cake if you want to have a flatter tummy.
7. Close your kitchen after dinner and sleep early
- Having adequate sleep is important because when you are deprived of sleep, energy will run low and when energy is low the first thing we look for to fuel our energy is none other than FOOD! Unwanted calories of poor quality food with lack of activities set the stage for weight gain because you eat more and your metabolism is slower.
- Sleeping early helps to prevent the urge for late night supper and snacking.