How to Lose Weight the Cheapo Way - Part 4

In the earlier 3 posts (part 1, part 2, part 3) I talked about losing weight without going to those fancy slimming centre, eating expensive supplements or going on weird diet. I also mentioned that there is no need to do any real exercise. Weight loss, like most expert will tell you, is a simple method of less calorie in, more calorie burnt. But of course we know that it is not so simple as that. Firstly, most of us have no clue how much calorie is in each serving of food and it won't be an enjoyable experience if we have to count calories, although there are now apps available to make it easier, every time we eat something.

But back to the million ton question. Did what I advocate in the earlier posts work and most important of all without doing any real exercises? Coincidentally, due to my current injury, I have stopped all form of exercises for the past 10 weeks. I also don't do any housework other than walking the dog for 10 minutes every now and then. I still do some strength training at home but that is mainly static and non-aerobic. On top of that, this period coincide with the Lantern Festival, so I had my fair share of mooncakes. And there were a few occasions when I dined out with friends and families where we had buffets and seafood. And I continued to eat the way I suggested in post no 3. So how many kilos did I put on during this period?

As of today, 10 weeks after I stopped running, exactly 1.5kg! But I like to think that if there had not been so many feasting sessions this period, so many mooncakes, I would not have put on any weight at all.  But even with all these extra, it was only 1.5kg. So what I suggest may work.

Anyway, the thing is, while it is possible to lose weight strictly by controlling food intake, it is better to combine it with some sort of exercises be it running, cycling or brisk walking. Or even doing housework like moping, sweeping, vacuuming. Not only does it help to burns the calories but it will make one healthier and more fit.   

So in conclusion, eat wisely, do some exercises if you got the time, if not, do some housework. Most of those ladies I know who are always talking of themselves being fat or need to lose weight, believe me, you ladies are definitely not fat!  and if you are not fat, don't try to lose weight. 

How to Lose Weight the Cheapo Way - Part 3

The average person needs about 2000 to 3000 calories a day depending on the type of activities. Generally, a office bound person needs less calories than an outside office worker or a sportsman. Weight loss is simply a matter of more calorie being burnt than taken in. There are various websites available to calculate how much calories required each day for each type of work but then living life around calorie is not going to be fun. How to calculate how much calorie each type of food contains? I rather eat smart and enjoy myself than obsessed myself with what to order each time I dine out.

Anyway here is a sample meal for a day.

Weekdays:

• Early morning - Breakfast - 2 slice of wholemeal bread sandwich. Spread with peanut butter or margarine or butter. Or tuna. Go easy on the mayo though. Add a cup of unsweetened coffee or tea.
• Mid morning - Snack.  A banana or a slice of papaya with a cup of unsweetened or reduced sugar soya drink.
• Lunch - Porridge or reduced rice with 2 - 3 side dishes. Avoid fried stuff like fried chicken, fried fish. Go for steam fish, tofu, vegetables and egg.
• Mid afternoon - Snack. More fruit or a fistful of nuts/grains or a salad (go easy on the toppings) or a low fat yogurt. 
• Dinner - Reduced rice with 2 - 3 side dishes. Or Pasta with reduced sauces. Or fish noodles. Do not go for the fried noodles.
• Night snack - Fruits or nuts.

Weekend:
Stick to a sensible meal plan as above but relax a bit and eat some nice but not so "healthy" food. As mentioned in the earlier post, eat drink and be merry and if you can't enjoy nice food, what is the point of living?

The trick to weight loss is not to lose too much too soon but gradually in small doses. Rather than starving oneself and going on a crash diet, do it sensibly. Eat in moderation and slowly and surely you will get there.

Happy weight loss!

Part 4 - Non food way to lose weight.
Part 1 and Part 2

How to Lose Weight the Cheapo Way - Part 2

So we now come to the exciting part. All ready to lose weight without spending excessive money? Read on.

1. Eliminate processed sugar from all your meal. Sugar is possibly the biggest single contributor to weight gain. Don't take any soft drinks. Not even those diet or low sugar drinks. Look at the labels on packaging. Don't take anything that in its ingredient's listing ends with a "ose" like fructose and sucrose. Don't take anything that the seller has to add sugar water like cold desserts, mixed drinks, soya drinks and bubble tea.   Be discipline about this. Go cold turkey without sugar for 3 months and I guarantee you see results. No sugar - drinks etc don't taste nice? Not true. Fruit juice, the type straight from the fruit and not in the carton taste much better. Smell the aroma of rich coffee without the sickening sweetness of sugar or condensed milk. Use natural raw honey if absolutely necessary.


2. Reduce carbohydrates from your meal. Now this one is a bit difficult seeing as in Asia, the main meal always revolves around rice or noodle. So the key word here is reduce not eliminate. Eat less rice, noodles and bread. Ask for less rice. Where possible, replace them with brown rice or wholemeal bread. Those who think they need the energy to run or sustain them throughout the week, there are alternatives that can provide energy - fruits, nuts, cheese etc.

3. Cut out snacking unhealthy one that is. That means no potato chips while watching tv, no biscuits to munch on during afternoon tea. Replace with fruits and nuts. Don't even think of those so called "healthy snacks" like brown rice rings, cereals or trans fat free biscuits. Most of them are fried and processed and have a lot of artificial ingredients added in.

Does all these sound very boring?  Not really. Nuts (the unsalted type) are great to eat and snack on. For variety, go for the mixed nuts containing almond, walnut, pistachio, brazil nut and cashew nut. Don't take peanut though. Most peanut sold are salted. For even more variations, add in seeds like chia seed, sunflower seeds and dried fruits like raisin, cranberries and blueberries. Eat all type of fruits. The great thing about Singapore is that we are at the cross road of the world and we get to eat all types of fruits. Don't just stick to apple, pear and orange. Go for the most brightly coloured fruits. Mixed and match and fruit eating will never be boring.

4. Eat frequently. Do I hear you go ??? Eat like a king at breakfast, lunch like a prince and dinner like a pauper? No no no. I don't believe in that. Eat small meal at frequent intervals so that the body has time to digest the smaller portion and use it up. The frequent eating will also keep you feeling full instead of overeating at a single meal. I eat at least 6 times a day and those who know me will know that I cannot be even remotely be described as fat although the belly is quivering most of the time nowadays but that is another story!

Just doing all the above should guarantee weight loss. So like promised - save money on sugar, save money from eating less carbs, save money on snacks and no need for any extreme diet plan or expensive slimming program. But how to execute it?

Next Part 3 - A sample daily meal.
Part 1 here

How to Lose Weight the Cheapo Way - Part 1

Actually I wrote about this before. But from time to time I hear friends. mainly the ladies, talking about losing weight, which left me baffled since most of them are not obese or even mildly fat!

Anyway, I thought it will be idea to rehash some cheapo i.e. low cost ways to lose weight and most important of all, for those who do not exercise - without any need to do any real exercise, although frankly some exercises will help tremendously. By the way, I am neither a dietitian or nutritionist. I am also not a medical doctor not even of the quack variant. So what makes me think I am qualify to dish this? As most old fogeys will said "I eat salt more than you eat rice" so that should ably qualify me. So here goes:

1. Those fancy diet plans dreamed up by the angmohs do not work. Not in the long run anyway. Forget about such diets as Atkin, Zone, South Bridge and what's not. Nothing works. And you won't get to enjoy life if you stick to these extreme plans. What do you live life for? To eat, drink and be merry. And if you can't do the former, what is the point of living?

2. Those expensive diet or food supplement do not work. Things like the Xando, TrimUp  or even those weight loss tea, coffee, diuretic pills only help you to lose water, maybe some oil or is a meal replacement at most. Why eat such tasteless stuff when you can eat real food? And have a lot of change left over!

3. Don't go for those slimming programs by those so called beauty parlours or clinic. The most they do is help you lose some water which you will gain back at the next meal. I am constantly amazed at the people who put in money to be wrapped up like a mummy, soaked in a tub like a rubber duckie or lighted up with fire on their stomach hoping for a miracle. Fat chance! They could just as easily do it at home without fattening the wallets of these contrepreneur.

So forget all these. Better to save the money and give half of it to me errr go for a holiday and have a nice meal.

Continue here..