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Eat
Less
Small changes make a big
difference in your diet.You just need A common mistake people make when
trying to lose weight
Tips from Ms Ling
Ping Sing, Dietitian
- Do not skip meals.This
will cause you to feel hungrier leading to temptations to snack.
- Do not reduce or
skip your carbohydrates e.g. rice, this will make you take more
high fat dishes.
- Take small portions
of fried food, choose dishes that are steamed, baked, grilled
or boiled.
- Remember to include
vegetables, and prepare it with low fat cooking methods.
- Remove chicken/duck
skin and fatty meat whenever possible.
- If you must have
snacks,choose lower calories snacks e.g. fruits. Take small portions
and try to keep your snacks t less than 300kcal per day.
- Choose no calorie
or lo calorie drinks. Eg.Take water, low fat milk and diet coke
instead of coke.
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Exercise
More
A common mistake people make
when trying to lose weight is to start on a heavy workout that is not
sustainable.The other problem in squeezing all the exercises in one day
is when you push yourself too hard, pain and soreness set in, and the
fitness programme will be shelved for the rest of the week.
Tips
from Ms Tai Kit Ping, Strength and Training Coach
- Start with a daily
regular exercise so as to establish a regular exercise habit.
- Begin with a relatively
easy exercise such as brisk walking so that the effort is sustainable.
- In the beginning,
it is more important to keep exercising at a moderate pace over
the week rather than attempt to burn off an unrealistic amount
of calories with vigorous bouts of exercise.
- While stretching
is important to maintain flexibility and is an important component
of an exercise programme, it does not burn off a lot of calories.
Similarly, sit-ups and push-ups help to build up muscle endurance
but do not burn off many calories.
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Mind
Over Matter
While the principles behind attaining a trimmer body are quite simple,
the challenge is often a case of mind over matter. Keep a daily record
of your Negative Automatic Thoughts (NATS) to tackle negativism. Use positive
self-affirmations.
Tips from Ms Koh
Hwan Jing, Occupational Therapist |
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Examples
of NATs include:
- “If I cannot stick
to my exercise regime, I am a complete failure.”
- “I will never be as slim as her.”
- “There’s no point watching
my diet because I will put back the weight anyway.”
- “I can’t do it. I am too tired
today.”
- “I am so fat. I look terrible.”
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Examples of positive
self-affirmations:
- I can lose weight.
- I can gain self-confidence.
- I will run a longer distance today.
- I can be positive about weight loss.
- I will eat less fatty food today.
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Overindulged
during the Chinese New Year celebrations and all the yummy food left you
with a bulging waistline? Changi Sports Medicine Centre’s Weight Management
Team shares tips to help you shed the extra kilos.