Losing weight healthily is a goal that many individuals aspire to achieve, and it is a journey that can lead to improved overall well-being. While there are countless diets and weight loss programmes available, the key to sustainable and healthy weight loss lies in making informed choices that suit your unique body and lifestyle.
Healthy weight loss is not just about fitting into smaller clothes; it is about embracing a lifestyle that promotes physical, mental, and emotional wellness. It is about nourishing your body with the right foods, staying active, managing stress, and fostering a positive relationship with your body. Remember, the journey to a healthier weight is unique to each individual, and your progress may not always be linear, but with dedication and a focus on health, you can achieve lasting results.
1. Chew Your Food Slowly
Chewing your food slowly is a beneficial practice for fostering healthy eating habits and potentially aiding weight management. It helps your body recognise fullness more accurately, reducing the risk of overeating and also enhancing digestion and nutrient absorption, optimising your body’s food utilisation.
How long should you chew food? Healthline provides the following guidelines:
- Average chew count: 32 times before swallowing.
- Hard-to-chew foods (e.g., steak, nuts): Up to 40 chews per bite.
- Softer foods (e.g., watermelon): As few as 10 to 15 chews.
Here is the list of healthy rice brands you can find in Malaysia:
2. Improve Your Breakfast Menu
A healthy breakfast serves as the foundation for your day. When you eat a nutritious morning meal, you kickstart your metabolism, which means your body starts burning calories more efficiently. This can aid in weight management because it prevents your metabolism from slowing down due to prolonged fasting, as can happen when you skip breakfast.
Explore these nutritious breakfast options to start your day:
- Egg Scramble
Scramble eggs with spinach, tomatoes, and feta cheese. Serve with a slice of whole-grain toast. - Oatmeal
Top a bowl of oatmeal with fresh berries, sliced banana, and a sprinkle of nuts or seeds. Oats are rich in fibre and can help you stay full. - Greek Yoghurt Parfait
Layer Greek yoghurt with granola, honey, and your favourite fruits like strawberries, kiwi and blueberries. - Chia Pudding
Mix chia seeds with almond milk and sweeten with a touch of honey or maple syrup. Add berries or sliced mango on top.
Find all the ingredients you need to prepare your wholesome breakfast right here:
- Best Egg Brands in Malaysia
- Best Instant Oatmeal in Malaysia
- Best Greek Yoghurt in Malaysia
- Best Chia Seed in Malaysia
3. Don’t Skip Meals
Avoiding meal skipping is important for healthy weight loss for several reasons. Skipping meals can lead to excessive hunger, often resulting in overeating or making unhealthy food choices when you do eventually eat, as your body craves quick sources of energy. Keeping a consistent and balanced meal schedule is a more sustainable and effective approach to achieving healthy weight loss goals.
Check out some tips to help you avoid skipping meals:
- Plan Ahead
Prepare your meals and snacks in advance. Having readily available, healthy options makes it easier to stick to your meal schedule. - Set Alarms or Reminders
Use your phone or a timer to remind yourself when it is time to eat. Set alarms for breakfast, lunch, and dinner, as well as any planned snacks. - Create a Meal Routine
Establish a regular routine for meals. Try to eat around the same times each day, which helps train your body to expect food at specific intervals. - Pack Snacks
Keep healthy snacks like nuts, fruit, or yogurt with you, so you can have a quick bite when you are on the go or in case you are unable to have a full meal.
Pack your healthy snacks to avoid impulsive eating:
4. Stay Hydrated
Staying adequately hydrated plays a vital role in healthy weight loss for several compelling reasons. Sufficient water intake helps manage hunger by imparting a sensation of fullness, thereby curbing the tendency to overeat and reducing overall calorie consumption. Maintaining proper hydration levels can boost physical performance and energy levels during exercise, making it easier to engage in physical activities conducive to weight loss.
Here are some ideas to help you stay adequately hydrated:
- Drink Water Regularly
Make it a habit to sip water throughout the day. Carry a reusable water bottle with you to make it convenient. - Set Reminders
Use phone apps or alarms to remind you to drink water regularly. - Infused Water
Add natural flavours to your water by infusing it with slices of citrus fruits, berries, or cucumber for a refreshing taste. - Eat Hydrating Foods
Consume foods with high water content, such as watermelon, cucumber, and leafy greens. - Herbal Teas
Enjoy herbal teas like chamomile or peppermint, which can count towards your hydration goals.
Get your hands on chamomile or peppermint teas to keep hydrated:
5. Include Protein, Fats, and Vegetables Into Your Diet
Diversifying your food choices is essential for achieving a well-balanced and healthy diet. When planning your meals, aim to incorporate a variety of food groups to ensure you receive a wide range of nutrients and maintain a balanced intake of essential components.
A balanced plate typically includes the following components:
- Protein
This can come from sources like lean meats, poultry, fish, beans, tofu, or dairy products. Protein is essential for muscle maintenance and overall body function. - Healthy Fats
Incorporate sources of healthy fats such as avocados, nuts, seeds like pumpkin and flax, and olive oil. These fats are vital for various bodily functions, including hormone production and cell health. - Vegetables
Load up on vegetables of various colours and types to ensure you get a spectrum of vitamins, minerals, and dietary fibre. Vegetables are low in calories and high in nutrients, making them a crucial part of any healthy diet. - Complex Carbohydrates
Opt for complex carbohydrates like whole grains, legumes, and starchy vegetables. These carbs provide sustained energy and are rich in fibre, aiding in digestion and promoting fullness.
Find nutritious ingredients to incorporate into your diet for a healthy eating plan:
6. Consume Whole and Unprocessed Foods
Consuming whole and unprocessed foods when aiming to lose weight is beneficial because they are nutrient-dense, keeping you satisfied and providing essential nutrients without excess calories. These foods also help stabilise blood sugar levels, reducing cravings and promoting long-term weight management. A diet based on whole foods supports overall health and reduces the risk of chronic diseases, aligning with sustainable weight loss goals.
Learn the types of whole foods you can include in your diet:
- Whole Grains
Opt for whole grains like brown rice, quinoa, oats, and whole wheat pasta. They provide complex carbohydrates and fibre for sustained energy. - Fruits
Incorporate a variety of fresh, frozen, or dried fruits like berries, apples, oranges, and bananas. They are rich in vitamins, minerals, and fibre. - Vegetables
Include plenty of vegetables such as leafy greens, broccoli, carrots, and bell peppers. They are low in calories and high in nutrients. - Fatty Fish
Fatty fish such as salmon, mackerel, and trout are rich in omega-3 fatty acids, which promote heart health and aid in weight loss.
Discover a selection of whole foods to support your weight loss goals:
- Best Pasta Brands in Malaysia
- Best Quinoa Available in Malaysia
- Best Brown Rice Available in Malaysia
7. Engage in Physical Activity
It is beneficial to combine cardiovascular workouts with strength training exercises. Cardiovascular exercises encompass activities like walking, jogging, running, cycling, or swimming. In addition to these cardio workouts, incorporating various forms of weight training exercises can further enhance your fitness routine and contribute to your overall well-being.
Discover the effectiveness of these exercises in promoting healthy weight loss:
- Cardiovascular Health
Cardio exercises improve your heart and lung health. A stronger cardiovascular system allows you to exercise longer and with more intensity, contributing to weight loss. - Calorie Burn
They are all aerobic exercises that burn calories. The more intense the activity, the more calories you burn. This calorie deficit is essential for weight loss as it helps you consume fewer calories than you expend. - Metabolism Boost
Regular aerobic workouts can increase your metabolism, helping you burn more calories even when at rest.
Read more to prepare your workout clothing to ensure you are ready for exercise:
- Best Sports Shoes Under RM100 in Malaysia
- Best Sports Towels in Malaysia
- Best Sports Bras in Malaysia
8. Get Enough Sleep
Getting sufficient sleep is essential for weight loss, alongside dietary and exercise modifications. Research indicates that individuals consistently getting less than 7 hours of sleep per night are at a greater risk of having a higher body mass index (BMI) and experiencing obesity compared to those with longer sleep durations. Sleep deprivation can disrupt the regulation of hunger and appetite-controlling hormones.
Here are some tips to ensure you get enough sleep:
- Maintain a Consistent Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock. - Limit Screen Time
Avoid using electronic devices with screens, like smartphones or computers, before bedtime, as the blue light emitted can interfere with sleep. - Make Your Sleep Environment Comfortable
Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows.
Enhance your sleep experience with these best mattresses:
9. Skip Sugary Drinks
Eliminating sugary beverages from your diet is a simple yet effective strategy to accelerate weight loss. It also contributes to improved heart health and reduced risk of diabetes. So, be mindful of your consumption of sugary drinks, such as fruit juices, sodas, sweetened coffee, tea, and alcoholic beverages.
If you find it hard to resist sugary drink cravings, here are some helpful tips you can follow:
- Gradual Reduction
Reduce your sugary drink intake gradually to avoid sudden cravings. Start by cutting down on portion sizes and frequency. - Hydrate with Water
Replace sugary drinks with plain, sparkling, or infused water with slices of citrus fruits or herbs for flavour. - Choose Healthier Alternatives
Opt for healthier beverage options like unsweetened herbal tea, black coffee, or low-fat milk.
Start choosing healthier beverage choices today:
10. Keep a Daily Food Journal
Maintaining a daily food journal can prove beneficial for effective weight loss. It helps increase awareness of your dietary choices, encouraging you to make mindful decisions. The journal facilitates tracking your daily calorie consumption, ensuring you stay within your recommended limits. It offers insights into your eating habits, helping you identify areas where healthier choices or portion control are needed.
Check out the ways to stay committed to your food journal:
- Set Clear Goals
Determine your reasons for keeping a food journal, whether it is to lose weight, identify food sensitivities, or improve your overall health. Having clear goals will motivate you to stick with them. - Establish a Routine
Make it a habit to record your meals at the same time each day. This consistency will help integrate journaling into your daily life. - Set Reminders
Use alarms or calendar notifications to remind you to update your food journal regularly. - Make it Enjoyable
Use colourful pens, stickers, or emojis to make journaling more enjoyable. You can also include positive notes or achievements to stay motivated.
Read here to find a cute journal that will make you excited about journaling:
Disclosure: This list was compiled by the team at My Weekend Plan after extensive research and shared opinions to suggest helpful recommendations for the public. The sequence of brands is in no particular order so if you have any other great suggestions too, please email us support@myweekendplan.asia. For more information, kindly refer to our copyright, privacy & disclosure policy.
