Staying slim and fit in your 30's

It is hard to advise a friend, colleague or a family member to lose weight these days (even if they pester you non-stop for tips on how to do it).

Very simple...if you want to lose weight, you will need to cut down on your calorie intake.

Or else you will just have to get off your bum and sweat it out at the gym or simply exercise vigorously to burn off the calories that you've consumed.

This link i've provided merely shows the types of local food and the calorie content per serving. Plenty of tasty food are indeed high in calories....'sigh'

http://www.nutriweb.org.my/general/calories/cal141.htm

A typical daily calorie intake for male is about 2000 kcal/d and for women 1800 kcal/d. And if you are serious about losing weight, you may consider shedding another 500 kcal/d from the recommended daily intake. Yes.....not easy...you will either have to cut your meal times from 3 to 2 or choose better alternatives.

My tips for keeping slim:

1. Portion size - control your portion size. When eat 'chap fan', please refrain from filling up your plate till you can't see your plate! Remember to ask the auntie to only give you half-plate rice as they have a tendency to think that everyone is a 'fan thong' (rice bucket)

2. Opt for more vegetables and fruits. I know this sounds boring but hey, they are low in cal (unless you pick those cooked in curry or thick sauce)

3. Drink lots of water. They fill you up. When i say water, it is not fizzy or sweetened beverages or else you will be back at square 1

4. Cut down on carbo, up your intake of meat (lean meat, poultry and fish)

5. Fastest way to lose weight? exercise.....the more vigorous, the better it is. You must feel that your heart rate is racing.....do it for more than 30 to 40 minutes. That is when your body have exhausted the instant sugar from the liver and start using your 'reserved tank'..meaning the fat storage

6. Don't take supper (eating so late into the night, especially when your metabolic rate is at its lowest is a no no)

7. Limit alcohol (social drinkers will gain weight very easily). Chronic drinkers will lose weight as their liver will start to fail

8. Snacking is allowed but not on junk food. Opt for healthier alternatives such as fruits, digestive biscuits, celery sticks and baby carrots (If you find this boring, then don't snack at all!)

9. Go slow on the dressings. 2 tsps of margerine/salad dressing/oils can easily gives you 90 kcal - 100 kcal, which is equivalent to eating 1 cup of rice

10. If you have to go for buffet lunches/dinners, do limit your portion size and avoid overeating (that is why i never liked buffets). One can easily consumed an additional 1000 to 2000 kcal at buffet tables