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WEIGHT CONTROL

Weight Control & Your Diet

There is always a link between metabolism and body weight when it comes to weight management/weight loss. In fact, weight loss depends very much on the body’s metabolism –  a high body metabolism will help to burn more calories and thus lead to body weight loss.

A very good way to boost metabolism is through exercising. However, there are certain foods and drinks that can help to boost our body metabolism and burn more calories, in addition to exercise. Here are some dietary habits that may help to boost your body’s metabolism and thus result in a better body weight management:

Switch over to Complex Carbs

Replace starchy grains such as white pasta, rice, noodles with complex carbohydrates like buckwheat, amaranth, quinoa, brown rice, red rice and etc, so as to allow the sustained release of energy. It is important to add various grains to our menu plan to get optimum nutritional benefits. For instance, quinoa is a good source of healthy carbohydrates, which makes us feel full longer, and helps in keeping hunger pangs at bay. This low glycemic index superfood digests slowly and does not quickly convert sugar to fat or bring about a spike in blood sugar levels.

Imparting High Protein Superfoods into Daily Diet

Proteins help to boost metabolism and rev up our calorie burn, which is linked to losing fat. Proteins promote the feelings of fullness, spares muscle loss and has the highest thermic effect (make calories to be more digestible compared to cards or fats), thereby resulting in a lower consumption of carbohydrates. It also promotes satiety, keeps up the metabolic rate as well as prevents muscle loss. Foods that are rich in protein includes quinoa, sacha inchi seeds and chia seeds. Look for lean animal-based sources like fish, eggs and dairy. We may also get protein from plant-based sources like soy, grains and vegetables.

Include Healthy Fats to Combat the Bad Fat in your Diet

Healthy fats are fats like Omega-3 fatty acids, which are thermogenic in nature and increase metabolism, thereby aiding fat burn. Omega-3 fatty acids help to enhance one’s HDL cholesterol (good type of fat) and lower the LDL cholesterol (bad type of fat), which lead to an improvement of the total cholesterol/HDL ratio.  Example of superfoods that are high in Omega-3 includes:  flaxseed, almonds, walnuts, chia seeds and salmon.

Consumption of High-Fibre Foods

High-fibre foods clear out the digestive track and act as an effective colon cleanser. High fibre foods help to rid our body of toxins which can cause water retention and weight gain.  Besides that, foods with high fibre content also make you feel full longer and you end up eating less in a day, thus facilitating fat loss. Examples of foods that are naturally high in fibre includes all types of leafy vegetables and fruits.

Water Hydration Plays a Key Role in Helping Body Weight Loss

Water is particularly important when we are trying to achieve healthy weight loss, as it improves our digestive system so that fats are eliminated from the body more efficiently. Drinking water helps to flush out our system. It reduces fluid retention and decreases the appetite. Very often, drinking enough water helps to satisfy craving and stops us from reaching for calories we do not need, especially when we often mistake thirst for hunger. Recommendations for daily fluid intake vary depending on individual needs and circumstances, including activity and climate. Some hydration tips to increase our daily water intake is to bring a bottle of water with you wherever we go. Sometimes, adding a slice of lemon into your glass of water gives it that added zing.

Always Opt for Nutrient-Dense Foods:

Usually, foods that are nutrient-dense contain high levels of nutrients but are relatively low in calories. Nutrient-dense foods pack fiber, lean protein, healthy fats, vitamins, minerals and other beneficial compounds like phytochemicals.


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