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5 Tips For Safe And Long-Term Weight Loss

health obesity slimming weight loss

Re-post from Health Xchange

Choosing lower-calorie foods and having smaller portions can help you lose weight.

Sustained long-term weight loss should be viewed as a lifelong commitment and in order for it to be effective, one has to make gradual permanent changes to their current lifestyle. Lifestyle changes often require time, adopting new skills, identifying current behaviours that have led to weight increase and replacing them with healthier habits. As behaviour modifications do not take place overnight, support from family members and friends can be beneficial. Generally, weight regain is more likely if there is rapid weight loss compared to slow and steady weight loss.

The best and safest way to lose weight is to reduce your energy intake whilst increasing your energy output, i.e. eat less energy and burn off more energy. It is the net energy intake (i.e. the energy consumed for the day minus the energy expended through physical activity and for body functions) that determines if we lose or gain weight.

Limiting high-calorie foods, choosing lower-calorie alternatives, and cutting down on your food portion sizes are some ways to lose weight.


Strategies for safe and effective weight loss

1. Eat regular meals
Avoid skipping meals. Having regular meals give you the energy you need to get through the working day. Irregular meals lead to snacking and make you lose track of portion sizes.

2. Limit snacks
Snacking on deep fried, oily or sweet foods (e.g. cakes, kuehs, pastries, etc) add extra calories to your diet. If you experience hunger pangs, choose lower-calorie options like fresh fruit, low-fat yogurt and or tuna/sardine/low fat cheese sandwiches made from wholemeal bread (don’t forget to include veggies like cucumber and tomato slices!), as they are more filling and nutrient-dense.

3. Reduce fat
Cutting down on fat intake is an effective way to reduce energy intake and lose weight, as fats are a concentrated source of calories.

  • If you cook at home, remove visible fats from food before cooking.
  • Choose low-fat cooking methods (e.g. steaming, grilling, baking, roasting, boiling or pan- frying with lesser oil) to keep your dishes lower in fat and energy.
  • Avoid oily and deep-fried foods and dishes cooked with coconut milk. Always skim off any visible oil in your soups and dishes with gravy before eating.

4. Reduce sugar

Sugar gives energy but has little valuable nutrients. To lose weight, limit candies, desserts, cakes, kuehs and sweet pastries as they contain a lot of added sugars. You should also watch your beverages – choose plain water over sweetened drinks and juices. Drinking too many sweetened drinks and juices will put you at risk of obesity and tooth decay.

Food Item/ Energy (Kcal)/ Fat (G)
Coffee (mocha ice-blended) with full cream / 341/8
Bubble tea with milk /231/15
Coffee with condensed milk /113/ 5
Honeydew juice (fresh) /105/2
Watermelon juice (fresh)/ 95/ 0
3-in-1 cereal/ 89/ 3
Coffee with sugar/ 66/ 2

5. Fill up on fibre
Fibre absorbs water and swells in the stomach, making you feel full faster and for longer. Eat a variety of minimally-processed plant-based foods such as whole grains (e.g. brown rice and wholemeal bread; or better yet – multi-grain bread), vegetables, fruit, beans and lentils to add fibre to your diet and promote weight loss.


If you find the above is very difficult to follow and you need some one to guide to along. Do give us a call at 6345 5331. Our consultant will find your suitable diet plan and work it out with you.

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