1. Do the light approach

Go for lower-calorie and healthy food choices.

If you can't do it at one go - every day for every meal, go light and healthy meals for at least two subsequent meals after a favourite unhealthy meal or big feast.

Some examples of light meals are chicken salads, clear soup or wholemeal sandwiches. The Health Promotion Board's My Healthy Plate is a great guide to follow for what to put on your plate daily! 

2. Keep your home temptation-free

Changing your diet and sticking to it is already hard to do, don't make it even by keeping tempting foods at home.

Resist the urge to stock up on chocolate bars, potato chips, sugary drinks or your favourite ice cream during your next grocery shopping trip.

When grocery shopping, stay clear of the aisles that house those items!

3. Move more!

Walk whenever you can to stay active. Better still, return to your usual fitness routine as soon as you can or sign up for an exercise class that you have always wanted to try (don't let those ActiveSG credits go to waste!)

Ideally, you should aim for at least 150 to 300 minutes of moderate aerobic physical activity per week.

Moderate aerobic physical activities elevate your heartrate and makes you breathe slightly harder than normal. Example of such activities include brisk walking or light jogging. To know if an activity is moderate, you should have enough breath to talk but not sing while performing the activity.

If you hardly or never exercise, start today with a simple 10-minute brisk walk around your estate every evening, or choose the stairs over the escalator when outside.

4. Don't rush when eating!

Did you know it takes about 20 minutes for your brain to send out signals that you are full? So eat slowly, and take the extra time to pay attention to what we are eating and how much.

Aim to chew each bite 20-30 times. This helps with digestion and gives your body time to tell your  brain that you have eaten enough.

If you eat quickly or gorge on the food, you will tend to overeat. By the time you realise that you are full, you would have overeaten.

5. Drink water or (if you must have an alternative) choose low-calorie drinks

Go easy on the sugared drinks and alcohol. Instead, drink water, diet drinks, green tea or Chinese tea. 

Some people swear by a glass of lemon-infused water every morning or a cup of ginger tea after a big feast, in the belief that these drinks help with digestion and health. 

Lemon-infused water and ginger tea contain few calories, however, there is no scientific proof that these drinks aid digestion.

6. Do not skip meals

You may be tempted to avoid food entirely for a day after you binge, but this will only make you very hungry, resulting in overeating during your next meal.

Also, you are more likely to consume calorie-dense foods rather then healthier ones.

Instead, opt for the right foods with plenty of fibre such as vegetables and lean protein to satisfy your hunger and to feel full longer.

7. Eat 2 servings of fruits and 2 servings of vegetables daily

Fruit and vegetables are truly nature’s wonder foods. That is why we cannot emphasise enough on the importance of adding more fibre to your daily diet.

They are naturally low in calories, fat and salt, while rich in vitamins, minerals, fibre and phytochemicals, and are an essential part of a healthy and well-balanced diet.

Scientific evidence shows that those who eat a diet rich in fruit and vegetables have a lower risk of many diseases, including heart disease, stroke and certain cancers.

Health promotion authorities worldwide encourage people to include more fruit and vegetables in their diet.

8. Eat cleaner

We're not referring to food cleanliness here. 'Eating cleaner' refers to limiting or avoiding highly processed foods like ham, bacon, sausages, cakes and desserts. 

Processed foods carry too much sodium and saturated fats, so stick to good old-fashioned, nutritious carbohydrate foods such as brown rice, noodles in soup, plain baked potatoes and pasta in tomato-based sauces.

Opt for lean protein foods such as chicken, beef, pork, prawns, tofu, beans and lentils that are cooked in small amounts of oil and sauces.

9. Make the switch to wholegrains

Eating wholegrain foods such as brown rice, wholemeal bread and rolled oats can help reduce the risk of developing heart disease and diabetes.

They can also help with weight management because they keep you feeling full longer and reduce the need for snacking. 

Set a realistic goal for yourself to ask for brown rice and make it measurable e.g. ask for brown rice at least 3 times a week.

10. Try using a smaller plate/bowl when eating

Eat a little less by using a smaller plate or bowl for your rice at meal times. By using a smaller plate or bowl, it can create the illusion of a larger portion and discourage over consumption - provided you also limit the amount of times you fill up your plate or bowl.

So, challenge yourself to stick to one serving and also standard portion sizes.

Related articles:
3 Easy Ways to Prevent Diabetes and Improve Health

Exercise First, Eat After: Why It's Better and Why Consuming Protein Matters

Why Whole Foods Are Better Than Processed Foods