Love is in the air, and Valentine's Day is just around the corner. When the Chinese New Year holidays have come and gone, leaving behind a trail of gift boxes, empty soft drink bottles, and most importantly, pounds of extra FAT.
But no need to worry; we've got you covered with 5 Simple Ways to get back in shape this Valentine's Day!
1. Practice Portion Control
Learning portion control can set you up for success when it comes to weight loss and weight management. The Nutrition Division of Ministry of Health Malaysia suggests using the Malaysia Healthy Plate (MHP) which emphasizes on Suku Suku Separuh or Quarter Quarter Half (QQH) concept. Following the MHP guideline also makes sure that your meal is Balanced, in Moderation and includes Various food groups (BMV) to obtain different nutrients.
All you need to do is to divide your 9 inches plate in the following manner:
- ¼ plate Whole Grains such as Brown Rice, Ten Grain Rice and Quinoa
- ¼ plate Lean Meat such as fish, poultry, eggs and tofu
- ½ plate of Fresh Whole Fruits and Vegetables
2. Prepare Your Own Meals
Eating out can make it tough to know what's in your food, making it easy to consume too many calories or unhealthy ingredients like MSG and White Sugar. By preparing your own meals at home, you can ensure that the ingredients are fresh and healthy. It also allows more flexibility with controlling portions and food quality. If you're new to cooking, try using our Best Selling No.1 Healthy Seasoning in Malaysia - Natural Mushroom Seasoning in all your recipes! It’s low in calories, fat-free, MSG-free and contains strong natural Umami that instantly enhances the flavour of your food. You’ll be so surprised to find out that simple healthy meals can be tasty too!
- Snack Smart!
It can be tempting to snack on chocolate and other sugary treats throughout the day, but they won't do your body any favors. Instead of reaching for that candy bar mid-afternoon, grab a handful of Lightly Roasted Nuts. Research shows that eating just 30g of nuts per day can reduce bad LDL cholesterol by up to 10%. Not only they can help you drop your weight, its high antioxidant (vitamin E) level also leaves you a healthy and glowing skin.
- Get Enough Sleep
Sleep is necessary for normal body hormone and immune system function. Research has found that not getting enough sleep increases the levels of ghrelin, a hormone that controls hunger levels, and makes you want to eat more. This usually causes people to take in more calories than they would otherwise. Make sure you get at least 7-9 hours of sleep a day to aid in weight loss.
- Give HIIT Training a Go
High-intensity interval training is a great way to increase heart rate and burns a lot of calories in a short space of time while pushing the body to use fat for fuel. The method is simple: perform an exercise for 20 seconds, rest for 10 seconds, then repeat for three rounds. After that, you can move on to another exercise and do it again for a total of 20 to 30 minutes. You can lose fat and improve your heart health with 20 minutes of HIIT training a week.