There are many ways to increase weight loss, such as eating less, eating more nutrients, visiting a weight management centre in Singapore, and exercising daily. Here are some tips to help you shed the fat.


1. Only drink water or zero-calorie drinks.

Sugar-laden drinks, such as coffees, teas, smoothies, and soda, can be a huge source of calories that you didn’t even realise you were consuming. You can save hundreds of calories every day by not adding sugar to your coffee and tea, and drinking only calorie-free sodas and sports drinks.


reasons to drink more water


2. Eat more protein.

By eating a larger proportion of protein at each meal, you can stay fuller longer and eat fewer total calories.


protein foods

Foods that contained protein


3. Eat more fat.

Fat sometimes gets a bad rap, but in reality it is essential and beneficial to your body. A small serving of fat, such as butter on your bread or olive oil on your salad, will help you stay fuller for longer. Pick healthy fats such as nuts, olive oil, and avocado.


healthy high fat food

Some healthy fat foods


4. Eat fewer carbohydrates.

Carbohydrates, including rice, bread, potatoes, and pastries, are delicious, but unfortunately they are high in calories and don’t keep you full for very long. This doesn’t mean you need to give them up completely. Make small changes such as only having one slice of toast with breakfast instead of two.


5. Count calories.

Weight loss, when it really comes down to it, is mostly dependent on consuming less calories than you burn. The most effective way to ensure you burn enough calories to lose weight, is to count them. Online you can calculate your total daily energy expenditure. If you eat 500 fewer calories daily than your total daily energy expenditure, then you will lose one pound per week.


how to count calories in food

6. Find a way to exercise that you genuinely enjoy.

Many of us often don’t find exercise enjoyable. But that’s only because we haven’t found the right way to exercise yet! Explore and find something you like, because if you actually enjoy the activity then you’re more motivated to go out and do it.



Explore exercise that you’re enjoy


7. Get plenty of fibre.

Fibre is plentiful mostly in vegetables, but there is also some in fruits and whole grains. It helps to keep you fuller for longer.


8. Use smaller dishes.

It’s a proven fact that if you use smaller plates, forks, bowls, and cups, you are more likely to eat a reasonable portion. Try using smaller dinner plates, and only fill your plate up once. No seconds!


9. Be cautious about condiments and toppings.

Things like salad dressing, mayonnaise, ketchup, grated cheese, pancake syrup, and butter can add up to a lot of calories very fast. By using condiments and toppings sparingly, you can reduce the number of calories you consume.


condiment calorie chart