Many people want to find the quickest possible way to lose weight. However, these methods are often not effective in the long run. Weight loss is not merely about shedding pounds. It's also about achieving and maintaining a healthy lifestyle
<div class="ExternalClassB1FA109EA14F44419BEE3DE8D34D87C0"><h1>5 Healthy Ways to Lose Weight</h1><p>
</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"> When it comes to losing weight, it's best to do it the healthy way. <a href="http://www.healthhub.sg/live-healthy/340/weight_management_nuhs"><span style="color:#0000ff;">Weight management</span></a> is a lifestyle that incorporates the principles of healthy eating and active living. Here are simple things you can do every day that can help you achieve your ideal weight.</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><strong>1. Balance Your Food Choices</strong>
You do not have to give up your favorite foods just because they are high in calories.
To balance your calorie intake you can try one of the following:</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><span style="text-decoration:underline;">Smaller serving sizes</span>
Reducing your portion size can help you lower your calorie intake so that you do not consume more calories than you burn. Some things you can try are using a smaller serving plate, sharing desserts and packing home leftovers if you can't finish your food.</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><span style="text-decoration:underline;">Budget your calories</span>
If you choose to have a high-calorie meal, choose a lower-calorie option for your next meal so that your total energy intake does not exceed the amount of calories you need in one day.</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><img src="/sites/assets/Assets/In-Article%20Images%20(Small)/balance_your_food_choice.jpg" data-evernote-hover-show="true" alt="" style="margin:5px;" /> </p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><strong>2. Watch What You Eat</strong>
Be mindful of the food choices you make and <a href="http://www.healthhub.sg/programmes/57/nutrition-101"><span style="color:#0000ff;">select healthier options</span></a> whenever you can. Here are a few simple rules to bear in mind:
</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><span style="text-decoration:underline;">Choose and prepare food with less fat</span>
Cutting down on high-fat foods will reduce your intake of daily calories and promote weight loss. Did you know that 1g of fat contains 9 calories while the same amount of protein or carbohydrate only contains 4 calories?</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><span style="text-decoration-line:underline;">When you cook:</span>
</p><span style="text-decoration:underline;"></span><ul><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Choose low-fat oils like sunflower, soya bean, corn, canola and olive oil.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Cool soups, stews and curries to remove solidified fat.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Choose lean meat and poultry and remove any fat or skin.</div></li></ul><p style="text-decoration:underline;">When you're eating out:</p><ul><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Choose plain rice over flavoured rice (e.g. chicken rice, nasi lemak, nasi briyani).</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Avoid dishes with coconut cream or coconut milk as these dishes are high in calories (e.g. curry chicken, laksa).</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Order soup-based dishes (e.g. Yong Tau Foo, Sliced Fish Soup).</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Remove fat and skin from meats (e.g. fried chicken).</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Choose plain rice over flavoured rice or better still, choose brown rice.</div></li></ul><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><span style="text-decoration:underline;">Choose food and beverages with less sugar</span>
Sugar supplies calories with no nutritional value. These empty calories can spoil your appetite and increase calorie intake. Here are some tips to reduce your sugar intake: </p><ul><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Choose plain water, not sweetened drinks. Drinking plain water also helps to fill up your stomach and reduce the amount of food you eat.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Avoid adding too much sugar to tea or coffee.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Ask for less sugar or syrup in desserts.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Choose food products labelled, unsweetened, less sugar, reduced sugar or low in sugar. </div></li></ul><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><strong>3. Get Your 150 Minutes Of Physical Activity</strong>
<span style="color:#444444;">Physical activity</span> is an essential part of any <a href="http://www.healthhub.sg/live-healthy/401/Lose%20Weight%20Healthily"><span style="color:#0000ff;">effective weight-loss programme</span></a>.
To prevent weight gain, you should accumulate between 150-250 minutes of moderate intensity aerobic activity per week without increasing the number of calories you consume. </p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026">You should start slow and gradually increase the intensity and frequency of your workouts.
You should adjust the amount of aerobic activity you do to a point that is effective for you to achieve a healthy body weight. For some people, this means accumulating more than 250 minutes of aerobic activity in a week.</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"> </p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><img src="/sites/assets/Assets/In-Article%20Images%20(Small)/physical_activity.jpg" data-evernote-hover-show="true" alt="" style="margin:5px;" /> </p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026">
Moderate-intensity aerobic activity causes a slight increase in breathing and heart rate.</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026">Vigorous-intensity aerobic activity causes a large increase in breathing and heart rate.
</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026">As a rule of thumb, 1 minute of vigorous-intensity physical activity = 2 minutes of moderate-intensity physical activity. You can try a combination of moderate and vigorous intensity aerobic activity to get the necessary amount of physical activity each week.
</p><ul><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Some examples of moderate-intensity aerobic activity are badminton, brisk walking, leisure cycling and tennis.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Some examples of vigorous-intensity aerobic activity are basketball, running, soccer and swimming laps.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Daily activities can also be a form of exercise. Here are some things to try:</div></li><ul><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Taking the stairs instead of the lift or escalators.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Getting off the bus one or two stops before your destination and walking.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Parking the car further away from your destination and walking.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Doing household chores.</div></li></ul></ul><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><strong></strong> <strong style="line-height:1.6;">4. Building Strength</strong></p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026">Strength-building activities provide additional health benefits. They can help you to lose total body fat while also improving bone and muscle strength. It is recommended that you do muscle strengthening activities at least twice a week and involve all major muscle groups including the legs, hips, abdomen, back, chest, shoulder and arms.</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026">To build muscle, you need to repeat an action. A repetition is one complete movement of an activity, like an arm curl or sit-up. During weight lifting, you should do at least 8 to 12 repetitions of each exercise. Some examples of muscle and bone strengthening activities are hand-held weights, resistance bands, callisthenics, strength training equipment, and rock climbing walls.</p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><strong>5. Have Regular Meals</strong></p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><strong></strong>Some diet plans suggest you skip meals in order to cut calories but it is actually unhealthy to do so. Skipping meals can cause you to snack more often or binge-eat which can lead you to consume even more calories. Some tips to remember are:
</p><ul><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Eating breakfast to fill your stomach first thing in the morning.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Avoid eating food high in sugar as they may make you full at main mealtimes.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Do not leave snacks lying around. They may spoil your appetite.</div></li></ul><p><img src="/sites/assets/Assets/In-Article%20Images%20(Small)/book.png" data-evernote-hover-show="true" alt="" style="margin:5px;" /> </p><p class="ExternalClass375795A7B3E8402E947E1D5330F86026"><strong>So Remember </strong></p><ul><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Balance your food choices by reducing your portion size and budgeting calories.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Choose and prepare food and beverages with less fat and sugar.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Do at least 150 minutes of moderate intensity <a href="http://www.healthhub.sg/live-healthy/829/if-you-are-active---what-you-can-gain-from-physical-activity"><span style="color:#0000ff;">physical activity</span></a> each week.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Do strength building exercises at least twice a week.</div></li><li><div class="ExternalClass375795A7B3E8402E947E1D5330F86026">Have regular meals so you're not tempted to snack or overeat.</div></li></ul></div>
Monday, May 18, 2015
Monday, May 18, 2015
body fat,healthy diet,calorie intake,physical activity,BMI,weight loss,weight gain,nutrition,overweight,healthy weight,exercise,healthy body,obesity,
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408
Monday, August 13, 2018
<div class="ExternalClassA318562EAD924B8098B4452F01AA643E"><p>Health Promotion Board
3 Second Hospital Avenue
Singapore 168937</p></div>
HPB_Mailbox@hpb.gov.sg
<div class="ExternalClass0DF9B8C7788E494BAACEC624A0CF6CBD">Established in 2001, the Health Promotion Board (HPB) has a vision to build a nation of healthy people.
HPB implements programmes that reach out to the population, specifically children, adults and the elderly. These programmes include health and dental services for school children, BreastScreen Singapore, AIDS Education Programme, CervicalScreen Singapore, Childhood Injury Prevention Programme, Mental Health Education Programme, National Myopia Prevention Programme, Physical Activity, National Smoking Control Programme, Nutrition Programme, Osteoporosis Education Programme, Workplace Health Promotion Programme, HPB Online, HealthLine, Health Information Centre and HealthZone. New programmes will also be initiated over time to address health concerns among the community.</div>
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Are You Losing Weight Healthily?
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