Instead of turning to quick-fix diets, make healthy eating and regular exercise your solution to shedding holiday weight gain.
When the new year comes around, many people inevitably turn to various quick-fix diets such as juice cleanses or skipping meals to reduce their holiday weight gain.
Indeed, dieting strategies purported to promote weight loss and elimination of toxins from the body are growing in popularity, say dietitians from SingHealth Polyclinics (SHP), a member of the
SingHealth group.
However, a recent review has found that the evidence behind these diets is weak and inconclusive, they add. While so-called detox diets may lead to rapid short-term weight loss, it is unclear whether these are sustainable in maintaining a healthy weight in the long term. Many detox diets are also restricted in the types of food one can consume and run the risk of nutrient inadequacy.
Some may even lead to harmful consequences, especially if the person has underlying medical conditions, such as diabetes (type 2 diabetes mellitus), kidney disease or heart disease. Instead, make the sensible choice of healthier eating and regular exercise.
10 Easy health tips for the New Year
1. Go light
Go for lower-calorie and healthy food choices. Eat light and healthy meals for at least two subsequent meals after a 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
Do not make it harder for yourself to shed your holiday weight 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. Stay clear of the aisles that house those items!
3. Move more!
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. Walk when you can and stay active - this can help ensure that you do not retain your holiday weight gain for good.
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. This will give your body time to tell the 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're 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. Naturally low in calories, fat and salt but rich in vitamins, minerals, fibre and phytochemicals, fruit and vegetables 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
'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 to 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 goal to ask for brown rice and make it measurable e.g. ask for brown rice at least 3 times a week.
10. Change to a smaller plate
Eat a little less by using a smaller plate or bowl for your rice at meal times. The recent festive indulgence may have increased your appetite as well as your satiety level, meaning that you may need more food now to feel satisfied. So, challenge yourself to stick to one serving and also standard portion sizes.
If you eat healthier and make it a point to exercise regularly, you'll be on your way to a fitter, healthier self in the new year.