If you know me in person, and if you and I are friends since five years ago, you would know that I used to be pudgy and meaty. From a severely underweight girl during my school days, to growing horizontally till I had to wear an L-sized skirt, my ballooning during my teens years was a horrible phase and one that made me realize how unhealthy my habits were. I hated the way I looked, I hated taking photos, and I hated the world.
But I manifested those negativity into motivation to slim down; the course of doing so was not an easy one. The end result is, of course, a trimmer body, a healthier lifestyle and bigger confidence.
Let’s not talk about exercise regimens and workouts, because those are very subjective. Fundamentally, your daily habits and lifestyle play a huge part in how you would look, and till today, I live by these simple rules to stay trim – even with minimal exercise. And as I regularly share with my friends, here are my 12 Simple Rules To Stay Slim Without Exercising:
READ PART 2: 8 SECRET DIET TIPS ON WHAT TO EAT TO STAY TRIM AND SLIM.
#1 NO SUPPER – NO MATTER WHAT
When I set my mind on losing weight, the first bad habit I had to kick was supper. This may sound like just another meal of the day, but it is extremely detrimental. I bade goodbye to my nightly pratas and nasi lemaks.
I won’t kid you – it is not going to be easy. Only sheer determination will guide you through. But trust me, this is one habit that you will be thankful to rid when you step on the weighing scale again after a fortnight. And increasingly so.
If your tummy won’t stop growling at ungodly hours, then make do with some low calories food like broccolis, strawberries and oranges. They may not sound like the most exciting supper food, but no supper means no supper. You have to be firm about this. The more determined ones can sleep the hunger away, which is your best bet.
#2 DRINK MS KINNY SLIMMING COFFEE AND COCOA
Slimming products are usually frowned upon because they cause diarrhea, cramps and all things nasty. Sure, you lose weight fast but they often come along with some sort of suffering.
But what if I told you you need not go through all of that, and can still lose weight gradually? Yes, you can with Ms kinny Slimming Coffee and Dark Cocoa. Formulated in the U.S.A. and manufactured in Singapore, I founded Ms Kinny with 2 other partners because we’ve been searching for ways that promote healthy weight loss sans all the discomfort.
Ms Kinny’s main products are the Original Slimming Coffee and Dark Cocoa. Both products are plant-based and Halal-certified, and all you have to do is to drink one sachet of our skinny coffee each every morning before your breakfast, and you are on your way to a healthy weight loss journey!
If you want to try them, you can buy my Ms Kinny slimming coffee & cocoa from mskinny.sg.
#3 DRINK GRAPEFRUIT JUICE EVERY MORNING
This might not be the tastiest option for many, but it should be an essential in your life. Grapefruit has always been associated with weight loss, and though it may not perform miracles, there are many studies that have shown its efficiency and countless of people swear by it for a boost. Grapefruit aids in digestion due to its high water and fibre content, so a glass every morning before your breakfast helps in clearing your system and flushing out the toxins that are stored in your body. If you have gastritis, try only a small glass of 250ml, or skip it altogether.
Of course, it works best if you can eat the fruit itself without juicing it. But baby steps work fine. Get used to the juice first, then advance to the fruit itself.
For more tips, read our guide on Team More—How to eat whatever you want without giving up your summer bod.
#4 YES TO BREAKFAST
Breakfasts are for champions. Many underestimate the importance of breakfast, but this should always be the first meal of our day, and it has to be taken seriously. In fact, skipping breakfast will cause all weight loss plans to backfire – because your body will condition your mind in to eating a lot more than you should for the rest of the day.
Start making breakfast a habit. It aids in weight control, and improves your overall performance and energy level for the day. This is also the time of the day when carbs (and occasional sweets) are encouraged – think oats and wholegrain breads with an almond butter spread, or peanut butter if you must.
Adding protein also helps in keeping you fuller, so that you do not grab unnecessary snacks before lunch hour. Egg whites are highly recommended. Loaded with the highest quality protein, it keeps you full and satisfied. Studies have also shown that those who eat two egg whites every morning consume fewer calories across the day, and boast the highest percentage of overall weight loss.
#5 NO CARBS AFTER 7PM
I know it sounds impossible, but if I am such a glutton and I can do it, so can you. Carbs are killers, and while I love my pasta and breads so much, I do not touch them after 7pm. Your body still needs energy from carbs, but you can load ‘em up in the day – not excessively, of course.
Remember this rule: Feast like a king for breakfast, dine like a prince for lunch, and eat like a pauper for dinner.
#6 CHOOSE YOUR CALORIES WISELY
Now, this is my favourite, and one that I am really strict about till today. Many things in life happen because of the choices we make, and a wise decision can do you wonders. It is like choosing to climb that flight of stairs instead of taking the lift – yes, I still do simple things like that.
So, how to choose your calories wisely? There are few things that I abstain from and very rarely touch, and they include potatoes and potato chips. You have no idea how much I love my potatoes. Unfortunately, they are the darnest things to eat, really.
Now, this is an extremely simple theory. If there is fried chicken and grilled chicken on the menu, you know which you should pick, right? Grilled and steamed fish over pork-anything any time. Wholegrain bread is much better than sweet white bread. Order a fresh fruit juice instead of grabbing a can of soda, and do not add sugar to your coffee and tea. Avoid sausages and processed meats. Yes to more fruits and vegetables. Salad that has the dressing served separately also means you can control the amount that goes over your leaves.
Need a snack in between meals? Think twice before you reach for your bag of chips. Eat an apple or a cup of berries to keep you full; the sugar in the fruit will also curb your cravings for tea-time sweets.
And there is another generic rule that I live by: if your food goes bad fast, then it is good for you. Which brings me to my next point.
#7 SAY GOODBYE TO FAST FOOD AND PROCESSED FOOD
Yes, the truth is hard to handle but those junk will do you no good at all. I did not touch McDonald’s and KFC for two whole years. Resistance was very tough and Filet-O-Fish called me in my dreams, but when I saw a flatter tummy and leaner arms, that sense of satisfaction was unparalleled. Before I even realised, my body and mind were in harmony, and I was already conditioned to developing healthy cravings. Trust me when I said I actually felt so good when munching on raw spinach and olives.
So anyway, processed food means they contain a lot of preservatives, and those are hidden chemicals that you do not see when eating until they appear on your hips. There is also a reason why they are so affordable, but what the menu does not tell you is the price you have to pay after eating them.
#8 DON’T GO OVERBOARD WITH THE SWEETS
You know what they say about “you are what you eat”? I would eat a Victoria’s Secret model if I could (Candice Swanepoel or Alessandra Ambrosio, please), but the sad truth suggests I should just stay away from sweets because sugar is every model’s top enemy. They are useless calories, and they do nothing but settle on your tummy, thighs and hips.
I love my eclairs, cookies and cupcakes. Sometimes, I indulge in ice-cream too. Not everyone has the kind of resistance to say ‘no’ to desserts like Adriana Lima does, especially when the world makes such great desserts.
I would say to go ahead and still eat them, but very selectively and minimally. Keep some days of the week sweets-free too. When I was doing my intense diet, I only had one cheat day per week, and even then, I only ate half a slice of cake.
I avoid canned drinks as much as possible too. A coke on a hot summer day by the beach sounds marvelous, but that is my occasional treat. Else, I stay away from soft drinks.
#9 EAT TOMATOES
The benefits of tomatoes are infinite, but for one, tomatoes aid in slimming down. It is a nutrient-dense super food, and is popular known for ridding cellulite. No in-depth science lesson today, but let me share it simply – tomatoes boast high level of lycopene, which is a key ingredient to help strengthen the skin and preventing the breaking of collagen. With collagen, the skin’s resilience is boosted and stops the fat cells and discourages cellulite from forming.
Read more about the benefits of tomatoes here.
#10 DRINK WATER REGULARLY
Water does not burn fat, but it is correlated to weight loss. For one, staying hydrated prevents overeating, and drinking water helps you stay full. Pee regularly to flush out the toxins in you.
#11 TAKE YOUR TIME AND EAT SLOWLY
Eating slowly and chewing your food properly helps in controlling your food intake, and even Gwyneth Paltrow uses this method. It is once again a correlation thing, but it is a good practice to inculcate in your lifestyle.
If you wolf down your food, you tend to eat more than what you should before you even realize it. On the flip side, if you take your time to eat, you feel fuller faster, hence reducing your overall intake. Having smaller bites also makes you feel less hungry after the meal. Take sips of water in between your bites too, to aid digestion and to fill you up faster.
#12 HAVE ENOUGH SLEEP EVERY NIGHT
The lesser you sleep, the more likely you are to gain weight. When our body does not have sufficient rest, our metabolism is affected. Being sleep-deprived also means a compromise on your energy level. When at work, we drink coffee to stay awake; we grab sweet snacks in between meals to give us an energy boost. The ideal is to have at least 7.5 hours of sleep each night, and of course, do not go to bed with a full tummy – that will increase the risk of heartburn, which keeps you up all night.
Sounds simple for a start? Are you more motivated to incorporate these healthy habits into your lifestyle? These are methods that may or may not be certified by doctors and specialists, but these are methods that are proven to be beneficial. But if you are suffering from obesity and other health problems, do consult a doctor for professional advice on how to lose weight while staying healthy.
To lose weight effectively and naturally, try MsKinny Slimming Coffee. You can buy the skinny coffee from Mskinny.sg
Hello Melody, I’ like to ask you few questions :
1. What do you think of eating eat cookies or any other healthy snack bars for snack?
2. Do you believe in diet method called “6 meals in a day?” (2 snacking time, breakfast,lunch, dinner)in order to boost our metabolism?
3. Is it okay to drink protein shake for breakfast?
4. Did you use to do cheat day on special occasions like New Year’s Eve, Christmas, or maybe CNY?
Thank you! I am looking forward to your respond
Hi, Cornelia
Cookies are actually considered sweets because (sadly) they contain a lot of sugar and butter. I’d see them as occasional treats, so don’t rely on them when you need a mid-day snack. I don’t like the taste of healthy snack bars so I can’t comment much, but if you are happy with them and they keep you full, why not?
I’ve heard about the 6-meal method but I prefer sticking to proper 3 meals. I used to need to snack at 3-4pm, but I try to stay away from that. If need be, do fresh fruits or a light soup. I still eat cakes as mentioned, but they won’t work as daily snack!
You can do protein shake if you need to build your muscles, but it is still better to have real food in my opinion. Let your body absorb all the goodness from real food to kickstart the day.
As for occasions, I’d consider those as my bonus cheat days.
Not the best example to follow, but I don’t like the idea of torturing my body while trying to slim down. So I’d eat my bak kwa/ log cakes/ moon cakes all the same – but all in moderation. 
Hi Melody, I was 46 kgs and now I am 52 kgs. I would like to ask for your opinions :
1. What do you think about eating granola + yoghurt + fruits for breakfast ?
2. Should I avoid fried food ?
Hello Melody,
Glad I came across this article. It’s very well-written. I admire your great determination! I admit that I am not as determined as you, but I am also trying my best to lose weight while eating properly. So here’s a tip I will like to share with you and everyone else:
Try to adopt a pescetarian diet (i.e. no eating of chicken/pork/beef/and other meats, but fish/seafood/dairy products are acceptable)
It may be the hardest thing ever. But I tried this diet for about 5 months+ already, and surprisingly, I lost about 5 – 6kg within the period. I only ate about 2 meals per day and also not eating anything after 6.30pm.
So rate of weight loss may probably still varies depending on the individual’s body/metabolism. No matter what, it will still take a longer time, but the end result is still satisfying.
If you are determined enough to be a pescetarian, you will find yourself avoiding food which contains meat, hence you will always eat less. You will even find yourself avoiding those fried chicken and stick to fried fish. Fried fish still may not be very healthy, but at least it is less fattening than fried chicken (am I right or wrong?…. hahaha). Of course, best kind of food to stick with is grilled, boiled or baked.
Nevertheless, thanks Melody, you have taught me even more new useful tips I can take up
Hi melody,
Really hope to get as slim as you. May i know what exercises tou do in addition to your diet? Currently 156cm and 63kg.
What do u usually eat for breakfast, lunch and dinner?
Some very useful and practical tips here – glad to hear the realistic side of things, that no matter what, if you are trying to stay healthy but you love your food, you are going to have a difficult time at first. These also sound really helpful and good general tips, unlike fad diets and “torturous foods”. Healthy doesn’t have to mean yucky!
I would caution people to know themselves best and not to try all those diet fads – like Melody said, you know yourself and as with exercise, you need to change your regimen/diet according to what works for you.
Hi Melody, I am 166cm and 47kg but my weight fluctuates a lot. I try to stick to my one day one meal diet but it’s failing. recently, I gained a whole lot of fats on my thighs and when I wear jeans I look so ugly and fat. I have so much cellulite that I don’t even dare to wear shorts. any food you can recommend to lose my cellulite and thigh weights so I can wear clothes and feel confident? please help:( thanks!
Hi Melody!
How long after the grapefruit will you then have your breakfast?
How to you maintain your figure beside diet and yoga ?
Hi, Sovira
Did you balloon because you are eating a lot more? Or is there any major change in your lifestyle? Sure, you are what you eat, but sometimes, weight gain can be due to other reasons like stress/ lack of sleep etc.
Anyway, back to your questions, I don’t lilke eating granola and they are not the healthiest too because the regular ones in the market are all sweetened. But if you like them, why not? When you et yogurt, be sure to eat the plain ones and just dunk in your own fruit chunks. Yes to fresh fruits in the morning. It helps work your digestive system.
I eat fried food, but very selectively and very rarely. They contain a lot of saturated fats, which are bitches and not easy to burn at all. Avoiding completely is tough but eat them moderately, okay?
Hi, Elicia
I am not the best role model, but if you follow these rules that I have stated, you are more than halfway there.
Exercise is relative and subjective. During my fat period, I jogged twice a week – each time clocking 5km in 30mins. It was the intensity that worked for me, and as much as I dreaded jogging, it was really effective. I did pilates too for half a year. And I do dance sport (Latin) 1-3x per week, 2hrs each time. These days, I no longer put on my running shoes (oops!), but I do yoga. Well, effectively, my exercise is really minimal now. Haha.
Hi, Olivia
I’ll be doing a separate post on that next month or so!
Hi, Hann
Thank you for your kind words and support! I truly appreciate it.
I didn’t know I had that much determination too, but determination and willpower do work magic and everyone need to believe in themselves more. I tried doing the pescetarian diet but I just cannot live without my steaks, but I do have a friend who practises this diet and together with yoga, she slimmed down quite a bit over the years.
Hi, Denise
Yipe, there is definitely a price to pay to look good, but it can be made easy with more discipline. I also don’t believe in starving myself, neither am I interested in protein shake-diets of sorts. I still eat what I want, but with much more restrain. Exercise is definitely relative & subjective, and very much dependent on individual’s condition indeed.
Hi, Ming
I include grapefruit juice in my breakfast, so after taking a few sips, I start eating my bread/ whatever right away. And I drink the remaining concurrently with my food. An hour later, I’ll head to the toilet. it is that effective. Haha!
Hi, Chervelle
You cannot do that one-meal-per-day. It won’t work. As I’ve stated in the post, starving yourself or skipping meals altogether will cause all weight loss plans to backfire because your body will only condition your mind to crave more, and you end up eating more than you should! Try using my method of having a heavy breakfast, a relatively heavy lunch, and very light dinner. That might help better.
As for cellulite, it’s really only jogging. Trust me, I hate jogging so much, but my thighs used to be so huge that they stuck together when I stood up. Jogging and weights training helped me in that aspect. Not the most exciting, unfortunately. But it has to be done.
Hi, Waiting
No other ways. I live by these rules I shared, and yoga. Sometimes dance. That’s all.
HI Melody, do u juice the grapefruit juice every morning? How many grapefruit u use? Or juice and keep it in fridge? Cos its abit rush to juice it every morning esp when i’m working…Are u referring to those cherry tomatoes small 1 or those big tomatoes?
Hi melody, how long does it takes to to slim down from 52kgs to your current weight?
Hi, Jolene
I think you asked me the same question on my Instagram & I’ve replied you there
Hi, Mic
It is up to you actually. You can juice it the night before if it’s easier. And yes, I like to drink mine cold.
As for the tomatoes, I eat cherry tomatoes mostly. But you can do the huge ones, they work fine too!
Hi Melody! Thanks for sharing!
May I know should Raw tomatoes be consumed in the day or night? Thank you!
Hi Melody,
I only have time to exercise after my dinner and the earliest I can have my dinner is at around 8pm. In this case can I have carbs for dinner or I should follow your method of not having carbs after 7? Thanks
Hi, Weixin
No hard & fast rules about that. I usually do it as midday snack. But sometimes, I eat them after dinner too. Just be sure to eat at least one box if you are doing cherry tomatoes. ONe box is minimum for the effect.
Hi, Jane
I am not the best person to advise because it still depends on your own metabolism rate/ daily requirement/ usual lifestyle/ intensity of your exercise.
Maybe for a start, half your portion of carbs during dinner? Say if you normally do one bowl, then cut it to half. Take a 30min break or so before you head for your jog. And when you are used to a shrunken portion, then do carbs-free altogether.
I used to jog/ dance after dinner too and I don’t eat carbs at all. Can’t move with a full tummy haha. But do what works best for you and what you are more comfortable with! Remember – ultimate, it is not about starving, but about picking healthier habits. Slowly, but surely.
Hi melody. Thank you so much for this post!!! I have been wanting to lose weight for ages but never got around to it because of the lack of time + discipline sigh. But i will be sure to take your tips into consideration!! (-: i hope it works out for me hehehe thank you once again and have a great day ahead!!
Hi!
I really like this post of yours! I literally weigh 54 kgs (and unfortunately i’m not that tall) so i’m really eager to atleast lessen my weight. And since it’s still winter here in our place i got so lazy on doing exercise!.
Anyways, it’s been a month since I start changing my lifestyle!
P.S: How about Lemon Juice? Is it a good alternative to grape juice?
Thanks for your reply, Melody
Happy MehMeh year to you & family!
Hi, Jhena
You can do skipping indoors! My sister does that. Haha.
Anyway, lovely to know that you’re changing your lifestyle. SLowly but surely, you will get there.
I drink lemon water a lot these days and it does help in clearing my system and flushing out the toxins.
Hi, JY
Some days, I feel like I don’t have enough time for “routines” too, but it is really discipline. If I eat a lot, I’ll take the stairs. If I don’t have enough sleep, I make sure I eat healthy and clean that day. Simple tips like these might do the trick!
Hi Melody!
Thank’s for sharing your tips.
Would you mind sharing on the best way to achieve leaner arms? Thank’s again in advanced.
Hi, Veronica
I don’t know how to target the arms only, to be really honest. I am lucky that my arms are not the first to balloon, but doing planks might help. Just hold in plank for a minute every day.
Dear Melody,
FIrst of all I would like to thank you for this very informative post
I am a huge fan of your instagram and I must admit that I admire you.
I’m currently struggling with my weight even though I’ve been following a very similar diet to your tips. I used to weigh 54kg and now (no matter what I try) I ‘m stuck on 58kg. Do you have any addition tips thats you could share with me please? I already don’t eat after 6pm, avoid sugar,gluten, fats, large amounts of carbs as much as I can and jog for around 30min 4x a week.
Thank you so much~
Hi, Suzy
Thank you for your support!
I am not too sure about your condition. Have you consulted a professional – a personal trainer/ a dietician? They would be able to study your condition and assess what is “wrong”. It might be because of water retention, which happened to be before. I had a period when I suffered from bloating and indigestion, and that was when my weight was stubborn. Just wouldn’t go down. Try eating more fruits and drinking hot ginger tea. It worked for me.
Hi Melody, I would like to ask u about several things.
1. I am a student which is staying in a hostel. Therefore, it’s pretty hard for me to keeping fruits in my room since I don’t have a fridge. So what kind of fruits should I buy to be consumed and it won’t be rotten even for 1 week at least?? What kind of fruitjuices that can be made easily instead of grapefuit juice without using any grinding material??
2. Lately, I used to drink a lot of water (still cant reach 3L of water yet). But, since I’ve been drinking a lot of water, I used to pee almost frequently. It’s like every 30minutes. My friends sometimes told me that I could have been in risk of having disease by these habits. But, when I read your post u had been stated that pee regularly would flush out toxinsfrom our body. So, am I been considered as normal or not that normal?? I need your advice about this matter.
And lastly, may I know what is your instagram account??????
Hi Melody,
What do you recommend to lose stomach fats and slimmer thighs? Thank you
Hi Melody,
love the tips that you gave.
but one note of advice, you should give a clause stating that people should check first whether they can take grapefruit juice along with their medications (if they are taking any)
For example, taking grapefruit with cholesterol medications are a big nono as they will interact with each other and have serious side effects.
I’m a pharmacy student, so I am aware of this. Thanks
Hi
I swear by your rules too except for the fact about tomatoes, didn’t know they were so useful, will definitely include those red devils in my diet from now on. I was actually doing all the 10 rules for a Couple years when I found out that I have a cyst in my womb, so as to limit further toxin buildup in my body and I actually shed 5kg to my idea weight and I feel fabulous. AND YES this was with zero excersice. But a gluten trip overseas plus the indulgence of the recent Chinese new year I was shocked to find that I actually gained back the 5kg in just 2 weeks! It really shows how important and detrimental one’s daily food lifestyle and habits can be. Currently I’m tying to revert back to my old diet of low carbs and less meat, this time with a proper excercise regiment ih the hopes that I can go back to my previous weight, because once you put it on, it’s so much harder to shake it off. I guess once you find something that works never ever stray from it!
Btw for my case I set a few nos in my food list:
No bread or anything made from flour or wheat , so no yutiaos, no cakes or pastry, no chicken fried or otherwise , no soy , no milk or any diary products. NO GLUTEN so that means all the junk and processed food which also includes food like bee hoon and yellow noodles. Instead I always order rice noodles like guo tiao with my fish balls. I still eat rice as you still need to get your energy from somewhere, personally i feel rice is the less detrimental, for an even healthier choice go for brown instead of white rice.
By just cutting these items out I lost quite a lot of weight. Also I split my lunch and dinner into two potions so I have 5 meals. Thats basically equivalent to 3 standard meals but split into 5 sittings. So i dont really eat more or less just pacing it slowly into my body. Plus you won’t need to snack in between. And this may go against some rules but i can have my last meal as late as 10.30pm but strictly nothing after 11pm.
So generally this is what works for me but I think it really depends in the individual as some of my friends find it hard to do the 5 small meals or avoid those food when thy eat out. But you know there’s always the option of packing your own lunch. At the end of the day it’s probably just a matter of choice.
Hi Melody,
I need to lose 15lbs by June. Is it doable? I would like to try your no supper rule.
Sorry I clicked the post comment button too soo..with your no supper rule what does your last meal consists of?
Hi Melody,
I don’t know why but I guess the toughest to do on your list is not eating dinner. May I ask though what time of the day is your last meal?
Thank you so much for this list. I’m currently doing intense cardio workout everyday because I still have the time. But since I’ll be working soon, I will have to follow this.
Moderate is the key. Life is short.
Hi Melody, can it be pink grapefruit or must it be the red ruby grapefruit. I tried drinking the latter this morning and it’s so bitter! >.<
Does biotin really help you lose weight? Some recommendations?
hi… i am 18 yrs girl and ma weight is 73 almost… n i want to loss weight… i have tried many ways but it doesn’t effect me… so what shoul i do to loss even 5kg weight …
I am … yrs old. I am about 53-58 kg. How do lose my weight? It is not working…
hi am 66 kgs trying very hard to loose weight bt its like it doesnt work…. pliz advice me on other tips
I really want to grow slim but where am coming from can not permit me to follow your steps. Please any alternative because i do not anymore