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5 steps to lose weight sustainably

Why do people gain weight? Besides genetic influence, diet and lifestyle are two important factors causing weight gain. Many times, we are eating more calories than our bodies need. This is due to the abundance of the calorie-dense food as well as bigger food portions available. Irregular meal pattern also causes overeating as people tend to eat a larger meal later after they have skipped a meal. Besides that, reduced physical activity lowers our energy output, contributing to weight gain.  

You may have tried many ways to lose weight, be it low carbohydrate diet, low fat diet, juice diet, or keto diet. You may even work out or prolong fasting period to achieve the calorie deficit in order to lose a few inches. The frustrations come when you find out that your weight bounces back after losing weight successfully. Here are the 5 steps to help you lose weight sustainably.  

  1. Keep the calories intake within what your body needs

All of us have different energy needs at different life stages based on our body composition, metabolic rate and physical activity level. People tends to gain weight when they are getting older due to lower metabolic rate as a result of reduced muscle mass. Hence, even though you are eating the same, your weight might slowly creep up about 0.5-1 kg per year as you age. This may not seem much but overtime it can cause significant weight gain and lead to overweight or obesity. You can find out more on your energy need by measuring your basal metabolic rate through indirect calorimeter or by using a smart scale that does bioelectrical impedance analysis (BIA) or simply consult a dietitian.   

  1. Practice mindful eating

Mindful eating has been shown to promote weight loss as it helps you to have control over your eating habits. You can start off with eating slowly and avoid distractions at meal times. Pay attention to the colour, smell, taste, texture and amount of the foods on your plate by using all your senses. Chew the food thoroughly as your brain takes about 20 minutes to realize you are full. Listen to your body, eat when you are hungry and stop when you are full. You need to differentiate between true hunger and non-hunger triggers for eating. Eventually, you will be more aware of the triggers including the negative feelings that make you want to eat. It allows you to address unwanted eating behaviours, therefore increasing the chances of long-term weight loss success.  

  1. Include high fibre foods at each meal

High fibre foods such as wholegrains, fruits, vegetables as well as nuts and seeds help you to feel full and you will be able to control your caloric intake better. You may begin your day with oatmeal or wholegrain cereals with some fruits. For lunch and dinner, replace refined grains like white rice or regular noodles to wholegrains like brown rice, quinoa or wholegrain noodles. Make sure there are a variety of vegetables available at lunch and dinner as well. You can opt for nuts and seeds or fruits as snacks whenever you are hungry.   

  1. Watch your snacks and drinks

Do you know that 1 slice of cheesecake gives you almost 340kcal, 1 small tub (100ml) of ice-cream gives you about 280kcal and 1 can of soft drinks gives you 140 to 180kcal? You may not realize that the snacks and drinks that you consume contribute to your calorie intake significantly. One practical tip is to keep the snacks or drinks below 100kcal and limit to 1-2 times per day. Often, you may need to opt for a smaller portion or share the snacks with others in order to keep it below 100kcal. Practice mindful snacking to help you lose weight sustainably.  

  1. Build up your muscle

Muscle is the metabolically active tissue in your body. This means that your metabolic rate and energy need increases when your muscle mass increases. You may be losing muscle mass alongside with weight loss. To prevent that, you will need to follow a high protein diet coupled with regular exercises especially strengthening exercises to maintain and build up your muscle. This helps to keep your metabolic rate high and promote weight maintenance in long run. 

Are you facing weight issues? Do you need professional advice to help you lose weight effectively and sustainably? Our qualified dietitian and personal trainer are able to customize your weight loss plan based on your needs.