Many of us struggle to lose weight, permanently. What can you do to lose some weight or to maintain healthy weight without following popular fad or crash diets? It all boils down to daily lifestyle habits- those which help you burn more calories than what you consume, creating a calorie deficit. There are several strategies you can follow through at any time:

1. Maintain regular healthy eating habits or start a new healthy eating habit (if you have not got one). A healthy eating habit could be as easy as having a clean, wholesome, nutrient-rich breakfast to start the day right with all the nutrients your body needs in the right proportions, instead of having oily high-calorie meals all the time.   A healthy breakfast jumpstarts your metabolism and, thus, helps you burn more calories throughout the day. Avoid or minimize sugar-laden, or high-sodium, nutrient-poor breakfast foods that are so prevalent when you eat out in Singapore (perhaps you can indulge in cheat meals during weekends?). Go for well-balanced, low-sugar, low-sodium, high-fiber breakfast choices most of the days– we recommend our clean, quick-n-easy whole-grain breakfast cereals which are convenient, nutritious choices for the health-conscious.  If you love to snack, start snacking smart (in moderation of course!) by stocking up on wholesome yet delicious, high-fiber snack choices such whole fruits, dried fruits, nuts, seeds, low-sugar protein bars, which will help you feel full longer.
2. Increase your physical activity: This helps boost your metabolism and burn more calories. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, on most days of the week. Or take the stairs and walk the distance to your bus stop if you take public transport daily. Research suggests that an hour of walking after work could cancel out the negative effect of sitting at a desk all day. Be aware of what you eat after a workout so that you do not gain more weight due to an increased appetite after workouts. We recommend clean protein powders which will provide good post-exercise nutrition and increase satiety after workout.
3. Drink more water: Staying hydrated can help control hunger and reduce the temptation to overeat. Aim for at least 8 cups of water per day. Bored with just drinking water? Try drinking antioxidant-rich Matcha tea which helps you detox, boosts metabolism, and is almost calorie-free.
4. Get enough sleep: Having adequate sleep helps you have better control over your appetite and cravings. Sleep-deprived adults tend to eat more during the day. Aim for 7-8 hours of sleep per night.
5. Reduce stress: Persistent stress can lead to overeating as it can increase your appetite, so try to find healthy ways to manage stress, such as meditation, exercise or talk to someone!  Or just walk – walking regularly promotes relaxation and reduces anxiety, research suggests.
6. Practice mindfulness: Pay attention to your body’s signals of hunger and fullness, and eat slowly, savoring each bite.

It is important to note that weight loss is not a quick fix- it takes time, determination and consistency to achieve positive results. Be patient with yourself and be kind to your body. Never ever give up.

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