Ministry of Health Singapore. All Rights Reserved.
Many people want to find the quickest possible way to lose weight. However, these methods are often not effective in the long run. A healthy lifestyle is the best long-term weight management strategy to lose weight permanently and healthily.
When it comes to losing weight, it's best to do it the healthy way.
Weight management 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 permanent weight loss because we don’t want to lose weight, only to gain it back the next day.
You do not have to give up your favourite foods just because they are high in calories. To balance your calorie intake you can try one of the following:
Exercising portion control by reducing your food intake 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.
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 number of calories you need in one day. If you are meeting your friends for a buffet in the evening, try to have a healthier meal for lunch, and eat more fruits and vegetables instead.
Healthy food does wonders for the body. Be mindful of the food choices you make and
select healthier options whenever you can. Here are a few simple rules to bear in mind:
Cutting down on high-fat foods will reduce your intake of daily calories and promote weight loss/prevent unnecessary weight gain. Did you know that 1g of fat contains 9 calories while the same amount of protein or carbohydrate only contains 4 calories?
When you cook:
When you're eating out:
Sugar supplies calories with no nutritional value. These empty calories can spoil your appetite and increase calorie intake. Diabetics in particular need to be careful with their blood sugar levels. Here are some tips to reduce your sugar intake:
Physical activity is an essential part of any
effective weight-loss programme, as it burns calories that we have consumed over the day. 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. Exercise also helps with fat burning, and it will reduce the excess amounts of body fat we have stored in our bodies.
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.
Moderate-intensity aerobic activity causes a slight increase in breathing and heart rate.
Vigorous-intensity aerobic activity causes a large increase in breathing and heart rate.
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.
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.
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.
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:
One last tip before you embark on your healthy journey to lose weight naturally and healthily. It’s important to get enough sleep as studies have shown that sleep-deprived people tend to experience an increase in hunger and appetite, so get a good night’s rest each night if you haven’t already been doing so.
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This article was last reviewed on
Monday, September 16, 2019
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