How To Eat Well & How To Stay Fit?

Are you super pumped up to stay fit and healthy but don’t know where to start? Or felt frustrated because you have tried everything that you can think of but still am nowhere close to your dream body? First, you have to accept that “You” are always a work in progress, it is the little things you do everyday that add up to a fit and healthy lifestyle. So stay calm and use these helpful tips as a guide to good health and achieving your ideal body shape.

Eat Healthy and Nutritious Meals ^1,2,3,4,5

Home cooked meals are highly encouraged but if you have no choice but to eat out, don’t worry about it, you can still eat healthy with the right meal choices. First you need to identify and classify each food in your diet in order to properly plan out a balanced and nutritious meal with portion control so that you stay within your daily calorie needs.

Choose fibers such as fruits and vegetables to be the main part of your meal that covers at least half of your meal portion. Followed by lean protein such as fish, poultry, tofu or beans that covers one quarter of the meal portion. And lastly the remaining quarter of the meal portion should be carbohydrates. Instead of taking white rice or pasta, switch it to brown rice or quinoa that are lower in calories. And instead of using butter or lard,switch to olive oil or sunflower oil as a healthier alternative during cooking. Frying may be a faster option, but it is better to go for steaming or boiling as a healthier way of preparing your meals. Avoid processed or junk food, they are high in calories, salt and preservatives with very minimal nutritional value.

Fiber before meals^1,2

WHO recommends to take 5 portions or 400g of fruits and vegetables a day excluding starchy types like potatoes. A good way to include more fiber into your system is by starting off each meal with fruits and vegetables before the rest of your meals. That way you tend to feel more full faster and longer because fiber helps to reduce the digestion process, which is great to help avoid overeating. Ideally, fruits should be taken in the morning, and between breakfast, lunch and dinner as snacks

Breakfast Everyday^2,4

Most people have the misconception that they can lose weight by skipping breakfast. Starting off your day with breakfast fuels you with sufficient energy to get through the day, mentally and physically. And in actual fact, having breakfast helps you maintain a stable blood sugar level throughout the day too, so that means you will less likely have any cravings or snacking during the day.

Reducing Meal Portions, Increasing Meal Frequency⁷

Usually the standard meal time for most people is breakfast, lunch and dinner that are spread throughout the day with about 4 to 6 hours apart. I’m sure most of us grow hungry and snack in between, which increases our calorie intake. So if this happens, try reducing your meal portions and increasing your meal frequency. An example is such as having breakfast, lunch, tea time, dinner, and supper with reduced portions.

Exercise Regularly^4,5

Exercising regularly is the key to helping you stay fit, burn extra calories and boost your overall health. The Ministry of Health Malaysia recommends exercising at least 120 minutes a week which is equivalent to exercising for 30 minutes for 4 days a week. There are so many exercises that we can do depending on which type we want to go for. Cardio workouts such as walking, jogging, running,swimming and biking are exercises that benefit the heart. Strength workouts such as weightlifting or pilates helps to improve muscles, strength and balance.

Stay Hydrated^2,3,4,6

Fluids are important for our bodily functions such as blood circulation, regulating body’s temperature, digestion, absorption of nutrients from food and excretion. A person is recommended to drink an average of 6 to 8 glasses or 1.5 to 2L of fluids a day. Make sure to drink more water when you lose fluids through exercise or during hot weather. Avoid sugary drinks like fizzy drinks, brown sugar milk teas. Opt for healthier drinks that are non-sweetened or less sweet such as low fat milk, plain tea or coffee or best, plain water. Even though fiberless fruit juices and smoothies are supposed to be healthier options, it is best not to exceed 150mL a day because they are actually high in sugar and calories. Choose fruit juice with pulps or better yet, eat whole fruits as they contain fiber that are slowly absorbed in the body.