Losing those love handles after overindulging at all the Raya ‘rumah terbuka’, is never easy, but a health expert tells AUDREY VIJAINDREN that the secret to shedding those extra kilos can be found in the kitchen

THE multiple servings of rendang, the generous helpings of ketupat and the side dishes of serunding may not only have added to the Hari Raya festivity, but also to your waistline.

However, you don't have to blow all your duit raya on an expensive weight-loss programme.

Affordable and natural rem-edies can be found in herb and spice bottles in the kitchen.

For centuries, herbs and spices have been used to add flavour to meals.

Lately, they have taken on a bigger role. They're helping weight-conscious Malaysians fight the bulge the natural way.

Nutrition physiologist Rebecca Tay Sook Hui says herbs and spices are no longer secondary ingredients as they can promote weight loss.

Psyllium, Tay says, is one of the most popular herbs used in weight control. Over the past year, it's been a key ingredient in many shakes and weight-loss products.

"Psyllium is the husk of the seed of the plantain and is a top herb used in weight control and for intestinal health.

"It contains a spongy fibre that reduces appetite, improves digestion and cleanses the system, making it an excellent choice for healthy dieting."

Other herbs, she says, like cayenne, ginger and mustard seed are just as helpful in a weight-management regime.

"These herbs are thermogenics, meaning they boost one's metabolic rate and are great for the digestive system.

"Cayenne has been shown to raise metabolic rates by as much as 25 per cent.

"It has also been used for centuries as a pain killer, treat ulcers, improve circulation, boost the immune system and aid digestion."

Diuretic activity also plays a role in the fight against the kilos.

Herbs like alfalfa, juniper, parsley, uva ursi, yarrow, dandelion and lemon are known for their diuretic properties.

"Dandelion leaves have confirmed diuretic activity and laxative. It has a gentle stimulating effect on the metabolic system.

"It removes fatty acids from the bloodstream (which lowers cholesterol), helping the body lose weight.

"Drinking lemon water or adding it to tea before meals also helps digestion and utilisation of fats."

Cinnamon, a favourite with doughnut and pastry lovers, is another miracle spice.

"Cinnamon is one of the oldest remedies used in traditional Chinese remedies for digestive support.

"Recent studies have shown that cinnamon may support healthy blood sugar levels.

"Steeping your favourite herbal drink or tea with cinnamon adds flavour to it and improves your natural weight-loss efforts."

Tay says when it is sprinkled on toast, biscuit, coffee, meat, soup or salad, one can enjoy similar benefits.

"Cinnamon is also particularly good with lamb in curries and Greek dishes. Use it in beef stews and chili.

"Try it with grains such as rice pilaf, couscous and pearl barley as well as legumes like lentils and split peas."

Another small wonder in your kitchen is garlic.

"Garlic contains many sulphur compounds which detoxify the body, boost the immune system, lower blood pressure and improve circulation, indirectly improving weight management.

"But garlic can irritate the digestive tracts of young children or when over-eaten. It may also interact with Warfarin, a blood-thinning drug. So it has to be taken carefully."

She says skipping meals to lose weight is a bad idea. Taking meal replacements with soy is a more effective way to shed kilogs.

"Many researches show that when soy consumption goes up, weight goes down.

"Soy has an effect on these mechanisms and hormones that are induced in the body to help us degrade lipids and reduce body weight. It boosts metabolism and preserves muscle."

Although herbs and spices have been around for centuries, Tay says, people prefer quick over-the-counter fixes.

"If one can include 'weight-management herbs' on a daily basis, the success rate could be high.

"However, the solution provided by over-the-counter re-medies is preferred by some because they are more handy.

"People like fast solutions that are in a tablet or concentrated form."

But weight loss has to be in moderation.

"One should plan on no more than a reduction of two pounds weekly to maintain a healthy body and achieve a more permanent effect.

"One should understand that by skipping meals, especially breakfast, or adopting a low-calorie diet your met-abolism slows down, making it more difficult to lose weight and keep it off."

But before stocking up on herbs, it's important to know that there's no short cut to weight loss.

"With any weight-loss programme, a person's eating habit needs to change. Herbs can help a great deal by reducing cravings and leaving one feeling fuller and more satisfied.

"But the best overall approach to weight management is a holistic one. A well-balanced mind, body and spirit offer one the greatest mental control, joy and fulfilment."