THERE are so many quickie weight loss diets out there — ranging from the extreme to the absurd.
Many of these diets are hard to follow in the long run because the food choices are so restricted. Eventually, you will just gain back what you initially lost. If you are fed-up with being fed-up, then it’s time for you to start having a better meal plan on hand.
Here is what you need to know:
UNDERSTANDING ENERGY BALANCE
To maintain a healthy weight, the first step is to be mindful of the principle of energy balance — the amount of energy in the foods you eat and the amount of energy you burn off from being physically active.
If the energy you consume from your food intake is more or less the same as your physical activity, you will maintain a healthy weight.
If your energy intake from your food is more than the energy used for your physical activity, you will gain weight. Being overweight increases your risk factor for lifestyle-related diseases such as diabetes, cardiovascular heart disease and cancer.
If your food intake is less than your physical activity, you will lose weight. Being underweight is not healthy as well as it causes a loss of lean muscle tissue, weakens your immune levels and can cause brittle bones.
KNOW HOW MUCH YOU NEED TO EAT
The foundation of building a lifestyle that helps you achieve a healthy weight starts with knowing how many calories you should have in a day. This depends on several factors, such as your age, gender, height, weight and level of physical activity. The Malaysian Dietary Guidelines recommends these calorie levels:
If you are trying to lose weight, aim to eat between 1500 and no more than 2000 calories per day. Plus get more physically active to create a slight energy deficit so your weight will go down. The Malaysian Dietary Guidelines advises that for healthy weight loss, you should aim to lose 0.5 to 1 kg per week. (See Table 1)
BE MINDFUL OF FOOD PORTIONS
Being consistent in making better food choices and being more active is the key to successfully losing weight, and keeping it off permanently. But many eat much larger portions of food than what is suitable for them.
The Malaysian Dietary Guidelines offer a guide to help you eat a variety of foods in balance and moderation so that you can achieve a healthy weight.
By knowing the portion sizes of the various food groups, you can build a day’s meal within the calorie level that is suitable for you to lose excess weight. Here’s an example of a 1,500 calorie meal plan for a day. (See Table 2).
Do get yourself a set of measuring cups, the kind that you use for baking. You can get a set from your grocery store. For the first few weeks, use the measuring cups to measure out your food whenever you eat at home. And notice how much is on your plate or bowl. Use this as a visual cue for you to be more aware of portion sizes.
A client who started practising this was truly astonished at how much larger her food portions were when she ordered dishes from outside. The usual nasi goreng that she ordered had a lot more rice that she should be eating for her specific calorie level. Since being more aware of her portions, she now knows how to make better food choices when she eats.
Note: If you are on dietary restrictions because of a specific illness, then these servings in the Malaysian Dietary Guidelines may not be suitable for you. Consult a dietitian who can help individualise a proper meal plan for your specific needs to manage your illness.
PLAN AHEAD
Now that you are more aware of the appropriate types of foods and portions to have, plan your meals well so you can stay on track. The advantage of pre-planning allows you to stock up on foods so you can make quick and convenient meals at home. By doing so, you can reduce eating out where it would be harder for you to resist the temptation of high fat and high sugar foods that can cause you to overeat.
Here’s an example of how a simple breakfast you can prepare in less than 10 minutes can help you cut down calories but still eat healthily. (See Table 3)
AVOID SKIPPING MEALS
Don’t think that by skipping meals and drastically cutting down your calorie intake, you will be able to lose weight fast. When you eat too little, your body will think it is in starvation mode and lower your metabolism to preserve energy. This can make you feel tired and lethargic. Plus, you would be more likely to fall off your diet and overeat once the temptation gets too strong.
Indra Balaratnam is a consultant dietitian who believes in simple, practical ways to eating well and living healthy. She can be reached at indra.balaratnam@gmail.com