Eat Right, Live Well – Part 4

Part 4 - For Maintaining A Healthy Weight (Last Part)

Losing or maintaining one’s weight is always a popular New Year’s resolution. To keep the kilos off this year, dieticians share some simple tips to help you keep this commitment.

1. Don’t skip meals
            Many people often try to skip a meal especially after indulging in a huge buffet spread or a heavy breakfast. That is not a good idea as the cycle of over-eating in one meal and skipping the next will cause big fluctuations in your blood glucose level and lead to even bigger hunger pangs and food cravings.
            To satisfy these hunger pangs and cravings, it is likely that you will again over-eat which will only perpetuate the unhealthy cycle.

2. Downsizing
            Where possible, order smaller portions and avoid “up-sizing” your meal. Share appetisers and desserts with your family or friends. When eating at home, portion control can also be achieved and it is as easy as using a smaller dinner plate.

3. Calories, calories, calories

              Being aware of the daily amount of calories you are consuming is always an effective way of keeping your weight in check. When one gains weigh, it is because the amount of calories consumed exceeds the amount of calories burned through daily activities and exercise.

              An easy way to check the number of calories in a food product is by reading the nutrition information panel on the packaging. If you are dining out, it is hard to estimate the number of calories in your dish, choose the food option that is likely to be lower in calories.

              If you are careful about selecting healthier choices, keep to reasonable sized portions as over-indulging on healthy foods also means additional calories you do not need.

4. Shop smart

              Before hitting the supermarket, prepare a shopping list and carefully consider each item that you include in the list.

              Stick to the list when navigating the supermarket aisles and avoid impulse buys. Timing your shopping trip well can also influence your purchases. For example, avoid going to the supermarket when you are hungry, for that is when snacks and confectionary look the most tempting.

5. Snacking between meals

              Snacking is not necessarily a bad habit provided you are smart about when and what you snack on.

              If your work is demanding or if you are physically active, light and healthy snacks in between meals can help to fuel your brain and body.

              These snacks can also prevent hunger pangs that may lead to over-eating during meal times.

              Remember to enjoy your snacks not too close t o main meal times. Good options include whole wheat crackers, trail mix, a light sandwich, fruit, yogurt or juice.