By Cecilia YeoBy Cecilia Yeo

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1. Drink More Water � The recommended intake of water for

average adult is about 2 liters per day. Drinking more water can increase metabolism and reduce appetite. metabolism and reduce appetite. Drinking water about 30 minutes before meal can reduce the amount of calories people end up consuming.

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2. Have Good Breakfast� After a long night sleep, breakfast is crucial to get the

body metabolism 'work' again. Good breakfast is the key of energy source to sustain for a day. A healthy balance breakfast meal can also reduce the food intake balance breakfast meal can also reduce the food intake during lunch.

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3. Soup Before Meal� Drink a bowl of hot, clear vege soup before the meal

will help to reduce the intake of food. Avoid thick & starchy soup. Some good examples here are mix vege soup, miso soup & seaweed soup.soup, miso soup & seaweed soup.

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4. Ratio For Vege:Meat is 2:1� The proposed ratio for the diet is 2:1 . More vege intake

with this ratio will not gain weight.

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5. Health Snacks � You shouldn't be starving. Grab small amount of

healthy nuts such as walnuts, almond if you feel hungry. Fruits & yogurt are some of the good choices too! too!

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6. Low GI Food� More intake of low Glycemic Index (GI) food in your

daily diet. Your body will digest these foods slowly. You will feel full for longer. Thus you eat less calories without feeling hungry. Some examples here are oat without feeling hungry. Some examples here are oat bran, muesli ,most fruits & non-starchy vegetables .

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7. Chew Your Food� Take time to properly chew your food. The longer you

chew, the more time it will take you to finish a meal. Research shows that eating slowly can help you to eat less. Ultimately, helps to avoid weight gain or even lose less. Ultimately, helps to avoid weight gain or even lose weight. It takes time for your brain to send the signal to your stomach that you’re full. This may explain why studies found people reported feeling fuller when they ate slowly.

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Enjoy your journey

towards a healthier life…

Happy Lose Weight !

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