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Health, Beauty & Fashion

Tried-and-tested ways to slim down

Read these useful tips for shedding those kilos
The Straits Times - August 4, 2011
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Tried-and-tested ways to slim down

A sensible diet combined with conventional exercise is still the best way to lose weight and gain good health, said Ms Loy Yijun, senior physiotherapist at the National University Hospital's centre for obesity management and surgery.

'While there are some benefits to whole body vibration training, the research suggests that it is best to utilise it as a supplement to, and not a replacement for, conventional exercise,' she said.

To lose weight, do it in the tried-and-tested ways listed below:

1 Cut down on your intake of calories

2 Eat the right food

Generally, a diet rich in fruit and vegetables and low in fat will set you on the right path, doctors say.

Those who have to eat out often because of their lifestyle can still take some steps to eat well.

Dietitian Teo Soo Lay from Singapore General Hospital offered some tips on picking healthier hawker fare and eating more healthily: Choose noodles that come in clear soup over those that are fried.

When eating dishes with gravy, leave at least half of the gravy behind to save up to 15g of fat - or three teaspoons of oil - per serving.

Opt for plain rice over flavoured rice like briyani, chicken rice or nasi lemak, which contribute up to four teaspoons of fat.

Pick balanced meals that include nutrients from the various food groups, rather than single dish meals that are made up mainly of one group, such as carbohydrate-rich fried noodles.

Take coffee or tea without condensed milk or ask for less sugar.

Have lighter traditional desserts that are not made with coconut milk or cream, such as cheng thng (sweet soup with longans, barley, gingko nuts and white fungus).

3 Exercise regularly

Do regular aerobic exercises and weight training.

Aerobic exercises such as jogging and cycling require energy produced by the body using oxygen, while weight training uses energy produced by the body without using oxygen.

Exercise at a moderate intensity - this means your heart rate is raised but you can still speak briefly - for 30minutes a day, five days a week; or at a high intensity for 20 minutes a day, three times a week; or do a combination of both.

The exercise intensity should be gradually built up, with supervision by trainers if necessary, said Dr Daniel Wai, director of the obesity and metabolic unit at Singapore General Hospital.

'People with medical problems should consult a trained physiotherapist so that they do not injure themselves,' he said.

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