5 Tips For Safe And Long-Term Weight Loss

Sustained long-term weight loss should be viewed as a lifelong commitment and in order for it to be effective, one has to make gradual permanent changes to their current lifestyle. Lifestyle changes often require time, adopting new skills, identifying current behaviours that have led to weight increase and replacing them with healthier habits. As behaviour modifications do not take place overnight, support from family members and friends can help. Generally, weight regain is more likely if there is rapid weight loss compared to slow and steady weight loss.

The best and safest way to lose weight is to reduce your energy intake whilst increasing your energy output, i.e. eat less energy and burn off more energy. It is the net energy intake (i.e. the energy consumed for the day minus the energy expended through physical activity and for body functions) that determines if we lose or gain weight.

Limiting high-calorie foods, choosing lower-calorie alternatives, and cutting down on your food portion sizes are some ways to lose weight.

Related article: How to make healthier choices at the food court

Strategies for safe and effective weight loss

1. Have regular meals
Avoid skipping meals. Having regular meals give you the energy you need to get through the working day. Irregular meals lead to snacking and make you lose track of portion sizes.

2. Limit snacks
Snacking on deep fried, oily or sweet foods (e.g. cakes, kuehs, pastries, etc) add extra calories to your diet. If you experience hunger pangs, choose lower-calorie options like fresh fruit, low-fat yogurt and or tuna/sardine/low-fat cheese sandwiches made from wholemeal bread (don’t forget to include veggies like cucumber and tomato slices!), as they are more filling and nutrient-dense.

3. Reduce fat
Cutting down on fat intake is an effective way to reduce energy intake and lose weight, as fats are a concentrated source of calories.

• If you cook at home, remove visible fats from food before cooking.

• Choose low-fat cooking methods (e.g. steaming, grilling, baking, roasting, boiling or pan- frying with lesser oil) to keep your dishes lower in fat and energy.

• Avoid oily and deep-fried foods and dishes cooked with coconut milk. Always skim off any visible oil in your soups and dishes with gravy before eating.

Related article: Do you know why you crave high fat or sugary foods?

4. Reduce sugar
Sugar gives energy but has little valuable nutrients. To lose weight, limit your intake of candies, desserts, cakes, kuehs and sweet pastries as they contain a lot of added sugars. You should also watch your beverages – choose plain water over sweetened drinks and juices. Drinking too many sweetened drinks and juices will put you at risk of obesity and tooth decay.

Food Item

Energy (Kcal)

Fat (G)

Coffee (mocha ice-blended) with full cream

341

8

Bubble tea with milk

231

15

Coffee with condensed milk

113

5

Honeydew juice (fresh)

105

2

Watermelon juice (fresh)

95

0

3-in-1 cereal

89

3

Coffee with sugar

66

2

5. Fill up on fibre
Fibre absorbs water and swells in the stomach, making you feel full faster and for longer. Eat a variety of minimally-processed plant-based foods such as whole grains (e.g. brown rice and wholemeal bread; or better yet – multi-grain bread), vegetables, fruit, beans and lentils to add fibre to your diet and promote weight loss.

Related article: 5 more tips for safe and long-term weight loss

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By Dr Jean-Jasmin Lee, Family Physician, Family Medicine Service, Ms Kit Ping Tai, Exercise Specialist, Sports Medicine Programme, and Ms Lim Siew Choo, Senior Dietitian, Nutrition and Dietetics, all from KK Women's and Children’s Hospital (KKH), a member of the SingHealth group, for HealthXchange.com.sg.

Articles on HealthXchange.com.sg are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.