If you are planning to permanently change your lifestyle by incorporating healthy eating habits and regular physical activities, you are on the right track.
Have you had some success with fad diets at first but then found yourself struggling to keep the weight off for good? You may have been successful with keeping a healthy weight for a while but then realized to your dismay that this method was not sustainable. In fact, you may even have gained more than the weight you lost initially.
To achieve a healthy weight successfully for the long term, it is important to understand how to balance energy input and output through healthy eating, regular exercise and physical activities. Read on for tips to eat well and move more.
A serving is not what you put on your plate. It’s a specific amount of food defined by common measurements such as cups, bowls or pieces. If you are eating according to My Healthy Plate, exercising regularly and still struggling to maintain a healthy weight, you may need to pay closer attention to other lifestyle behaviours (e.g. sleep and sedentary time) and portion control.
Some healthy eating tips for your everyday meals:
To achieve a healthy weight through food does not mean avoiding food. Instead, eat healthier options of food, (i.e. food lower in fat and added sugar as well as food higher in fiber).
Fat provides energy and helps our bodies to absorb, transport and store fat-soluble vitamins A, D, E and K. It also provides more than twice the number of calories for an equal amount of carbohydrate or protein. Hence, it makes logical sense that cutting down on high-fat food can help you to cut down your daily calories and help you to lose weight or prevent unnecessary weight gain.
Fat and oils in food contain a mixture of
4 types of fat: saturated fat, monounsaturated fat, polyunsaturated fat and trans-fat. These different types of fat are equally high in calories, and it is recommended to limit all of them for weight maintenance.
So how should you keep your fat in check? Some tips for:
Sugar provides empty calories, which means it supplies calories with no nutritional value. It can also spoil your appetite for nutritious food. Taking too much food and beverages high in sugar (e.g. fruit juices, honey, soft drinks, cakes and desserts) can result in excess calorie intake and also cause undesirable spikes to our blood sugar levels.
Some tips to reduce the amount of sugar that you take in your diet:
Physical activity is an essential part of any effective permanent weight management programme. Being physically active not only helps you to work off calories consumed, but also helps to reduce the tendency of emotional eating.
Singapore Physical Activity Guidelines for adults include at least 150 to 300 minutes of moderate intensity aerobic physical activities and at least 2 days of muscle strengthening exercises every week. The activities can be done any time throughout the day and it is encouraged to incorporate it into your daily routine. You can vary the duration of the different forms of physical activities you do to better fit your schedule. Examples of daily activities that you can do are:
Other types of activities may include (but not limited to):
Choose activities and habits that are realistic and enjoyable to ensure a sustainable lifestyle change. Set small goals and include a friend or family member to join you in achieving a healthy and active lifestyle.
It’s time to stop relying on crash diets that may cause dangerous fluctuations to your body weight, blood pressure, cholesterol, and blood sugar levels. Stick to time-tested medical advice: a healthier lifestyle that consists of better eating habits and regular exercise is the best way for a healthier, fitter you.
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This article was last reviewed on
22 Nov 2023
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