There are two kinds of people in this world: the ones who eat anything and don’t gain a pound, and the ones who get fat just by breathing. We are the latter.

Similarly, there are two camps when it comes to staying healthy – those who would rather do more physical activity (Team More) and those who prefer to eat less unhealthy food (Team Less). You can take this short quiz to find out which team you belong to.

If, like us, you do not fancy hardcore exercises but still need to watch your weight or you just want to stay healthy but have no time to work out, then welcome to Team Less! We’d like to think of ourselves as the kind who practice moderation and are more conscious of our daily food intake. Our mantra? You are what you eat.

Today, we explore some ways to manage a healthier lifestyle as part of Team Less; in essence, How To Still Eat And Stay Healthy If You Don’t Have Time To Exercise.

KNOW YOUR CALORIES

So how do we begin? First, you have to establish your recommended daily calorie intake. Age, gender, physical activity level and body size have an impact on the amount of calories your body needs to keep going. On average, a male adult requires about 2,200 Calories a day, while a female adult needs about 1,800. From there on, monitor what you eat and try your best to stay on track.

We are not saying you have to be strict to a T; you can let loose once in a while and have a cheat day or two in the week. But the idea is to stick to your daily calorie limit to avoid weight gain, which may lead to health problems.

You can download the Healthy 365 app, which comes with a database of food and nutritional information to help you track your meals.

CHOOSE YOUR CALORIES WISELY

Technically, managing your weight sounds easy: just don’t eat more than your daily calorie limit. In practice, it involves both keeping within your calorie limit and choosing healthier, more nutritious food options.

Many things in life happen because of the choices we make, and a wise decision can do you wonders.

Now, this is an extremely simple theory. If there are fried chicken and grilled chicken on the menu, you know which you should pick, right? Grilled and steamed fish over deep-fried pork cutlets and chicken wings, any time. Wholegrain bread is much better than white bread.

Drink water instead of grabbing a can of soda, and do not add sugar to your coffee and tea. Go for freshly prepared meats. Yes to more fruits and vegetables. A salad that has the dressing served separately also means you can control the amount of added fat and sugar that goes over your leaves.

HEALTHIER MEALS CAN BE AFFORDABLE AND TASTY TOO

So there is a common notion that healthy food = expensive. But this is a myth we want to bust today. Healthy food can be affordable AND tasty! If you are a typical Singaporean who love your hawker food, here is a list of healthier food options under S$5.

If you prefer home-cooked meals, try these wholesome, mouth-watering recipes using ingredients with the Healthier Choice Symbol.

TAKE YOUR BREAKFAST SERIOUSLY

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 into eating a lot more than you should for the rest of the day.

Make eating breakfast a habit. It aids in weight control and improves your overall performance and energy level for the day.

Focus on how breakfast is to provide the body with energy after fasting for a night. Therefore, we should provide better nutritional quality energy for a good start to the day.

Studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol. Eating breakfast could also lower the chances of getting diabetes, heart disease, and being overweight.

NO SUPPER, HONEY

This may sound like just another harmless meal of the day, but it is extremely detrimental.

We won’t kid you, it is not going to be easy. Only sheer determination will guide you through. But trust us, 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.

Remember: no supper means no supper. You have to be firm about this. But if you must have something just before bedtime, choose light and healthier alternatives such as banana and milk that could help you sleep better.

LOWER CALORIE SNACKS

If you are the kind who must munch on something between lunch and dinner, or your tummy won’t stop growling at ungodly hours, then make do with lower calorie snacks. 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. Other examples of lower calorie food include broccoli, plum, bananas, strawberries and pistachios.

Do they sound boring to you? Ok, here are some alternatives. Spice your snacks up. For example, you can add a dash of cinnamon or tea dust to a cup of greek yoghurt. Dip celery sticks into a cup. Make a smoothie out of fresh fruits. Bake some apples with cinnamon. Roll up some turkey slices and dip them into (a little) honey mustard.

There are many ways to snack. Be wise about your choices and consciously pick the healthier ones.

THE LESSER SUGAR, THE BETTER

Remember what we said about “you are what you eat”? We would eat a Victoria’s Secret model if we could (Candice Swanepoel or Alessandra Ambrosio, please), but the sad truth suggests we should just stay away from sweets because sugar is every model’s top enemy. They are empty calories, and they do nothing but settle on your tummy, thighs and hips.

We love our eclairs, cookies and cupcakes. Not everyone has the kind of resistance to say ‘no’ to desserts like Adriana Lima does, especially when the world makes such great desserts.

We would say go ahead and still eat them, but very selectively and minimally. Keep some days of the week sweets-free. Avoid canned drinks as much as possible too. An ice-cold soda on a hot summer day by the beach sounds marvellous, but that should only be an occasional treat.

Always remember that sugar-everything may not mean your food would taste the best. In fact, sugar masks flavours. We have come to a realization that many things (food and drinks alike) actually taste a lot better when their natural flavours are not overpowered by sugar.

A LITTLE EXERCISE EVERY DAY GOES A LONG WAY

Now, here comes the exercising part (we still have to work out, sorry to burst your bubbles). We are not sure about you but for us, exercising is more often than not a chore. Of course, we feel good after, but to even get us started is the challenge.

But just remember that even a little exercise is more beneficial than we know. It can be as simple as choosing to climb that flight of stairs instead of taking the lift, or walking instead of taking the bus just for one stop.

We can’t be #fitspos overnight, but we can start with baby steps. Plank for one minute every day, take a jog once a week, or go for fitness classes at the gym. It isn’t easy, but it is something.

After your stamina has been built up, you can increase your frequency and duration per session. It may sound cliché but it really gets easier. To get you started, you can sign up for FREE exercise classes here.

Take the Team More Team Less Quiz at healthhub.sg/teammoreteamless

This post is brought to you by Health Promotion Board.

I live in an epicurean world where my every day is filled with big feasts and good food. The nature of my job takes me to the best eating places, and my tummy is very much pampered. Sometimes, too much that my belly shows.

A strict model’s diet is impossible for me to say the least, and with all the temptations I am often presented with, how do I ever say no to delicacies like Adriana Lima does? Heck, even Adriana Lima caves in to chocolate cakes once in a while!

Let’s be realistic – staying trim and slim is what we all want, but we do not want to eat salads every day. I love my greens but no, salads every day is far too depressing. We have to be happy (and healthy) even when we are trying to slim down.

Many of you have asked what is a typical day of meals like for me, and I am most happy to share all my tips in this post. But please note that what works for me may not work for you, because we have different activity levels and metabolism rates. If you are suffering from any long-term illnesses and/or allergies, please consult a dietician and have him/her advise you professionally about slimming down.

Here are 9 Important Diet Tips On What To Eat To Stay Trim And Slim – our sequel to 11 simple rules to stay slim without exercising.

#1 THE 6:1 RATIO – SIX STRICT DAYS OF EATING AND ONE CHEAT DAY

I started on my slimming down quest with this strict 6:1 ratio. It simply means six strict days of eating and one cheat day; and it takes a hell lot of determination to get it done. But it will work. Your efforts will pay off.

Pick a day of the week to be your cheat day. I did not set a fixed day because I did not want my body to be too regimented and tuned to a routine that way, but it is entirely up to you. If I knew I had to attend a party on the coming Saturday, then that Saturday would be my cheat day of the week because more often than not, you do not have much food choices at an event and you’d have to eat whatever’s available.

“Started on your slimming down quest with this strict 6:1 ratio. It simply means six strict days of eating and one cheat day; and it takes a hell lot of determination to get it done. But it WILL work. Your efforts WILL pay off.”

On the six strict days, I do not touch a few categories of food – fried food, fast food, desserts (good luck and have fun), potato chips and processed snacks of that nature, canned drinks and sodas. And I eat three proper meals – breakfast, lunch and dinner. If I need a snack in between meals, it would only be a cup of fruits or a glass of milk. No eating after 8pm, too! So, supper definitely does not count as a meal yea?

On cheat days, I did not binge either. I allowed myself to give in to my cravings – ice-cream, cakes, cookies, eclairs… whatever. But in moderation and with control, please. Do not deprive yourself of the “sins” because they are actually mood-lifting as much as they are sinful, but do not stuff yourself silly either. A slice of cake can already make you happy, and three cubes of chocolates suffice to release the endorphins in your body. Sure, grab that slice of cheesy pizza too. But just one, ok?

#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 HAVE YOUR RECOMMENDED DIETARY ALLOWANCE (RDA) CALCULATED

I stopped doing this already, because I found it too difficult to keep record of every single thing I eat throughout the day. But this step is definitely necessary in the initial stage of shedding those unwanted kilos. There are many websites that do the calculations for you based on your age, height, weight and activity level.

To be even more precise, pick those sites that help you calculate your RDA based on the weight you need to lose. All you need is to punch in your current weight/ BMI, then decide on a goal (desired weight/ BMI) and the site will work out how much you can eat to achieve your target while still remaining healthy.

“Nothing tastes as good as skinny feels” – Kate Moss

There is no fixed answer for this, but I used this as a reference instead of religiously tying myself to all the numbers. Calculations to a precision can be really torturous! At the end of the day, remember that you still have to be happy. Depression is one attributing factor to obesity, and you definitely do not want to head that direction.

But of course, if you have any prevailing health issues and dietary requirements, please consult a professional before you even attempt to lose weight.

#4 BLOOD TYPE DIET – EAT FOOD THAT ARE SUITABLE FOR YOUR BLOOD TYPE

Do you know that different blood type calls for different foods for a healthier and trimmer diet? Your body supposedly reacts chemically to foods based on your respective blood type, and if you follow the recommendations for your blood type, your body will be more efficient in digestion. You will lose weight for sure, and it will even alleviate the chances of diseases. They call this the “Blood Type Diet”, and though it is not a common practice, I like it as a generic reference.

Here’s some overview if you are lazy to research:

TYPE-O PEOPLE NEEDS A DIET THAT IS HEAVY IN PROTEIN because the muscle tissues are skewing towards the high acid side. Think lean meat, poultry and fish. Berries are highly beneficial to counter the high acidity stomach that Type-O genetically has. Go easy on the grains and breads, especially in the initial phase of losing weight. Dairy products are not recommended too.

TYPE-AB PEOPLE HAVE LOW STOMACH ACID AND CANNOT METABOLIZE MEAT AS EFFICIENTLY. Eat more fish like tuna, trout and cod. Type-AB also has a weaker immune system, so if you fall under this category, you’d need more vegetables and fruits. Also, tofu and grains are ideal protein supplements. Avoid smoked and cured meats, and shellfish. Black tea, too.

TYPE-A PEOPLE HAVE SENSITIVE IMMUNE SYSTEM, AND ARE MORE PRONE TO CANCER AND HEART DISEASES. Also, if you are a Type-A, your stomach-acid content is lower, hence digestion of meat will be very slow. Try to go as meat-free as you can, and make up for your protein intake with beans and legumes and nuts. Ideally, your food should be as natural a state as possible – vegetables and fruits will be your best friends. But seafood works well too.

TYPE-B PEOPLE HAVE IT EASIER AS THEIR BLOOD ARE MORE RESISTANCE TOWARDS MOST SEVERE DISEASES, but are more prone to immune-system disorders. A balanced diet is most encouraged, especially a full variety of diary products. Abstain chicken as much as possible. Fish works well, but eliminate shellfish from your diet. Corn and buckwheat are major ingredients that attribute to weight gain.

#5 BREAKFASTS FOR CHAMPS – TAKE YOUR BREAKFAST SERIOUSLY

So, if you remember my previous post on 11 Tips to Stay Slim Without Exercising, you might recall this part about having three proper meals a day, and not skipping breakfast no matter what. I will do a recap; it’s gonna be lengthy, but bear with me because it will surely benefit you.

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.

“To cut the long story short: Breakfast should always be the first meal of our day, and it has to be taken seriously. 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.”

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.

A typical morning in my life is starting my day with two egg whites and a glass of water or Milo. Or grapefruit juice, of course. Sometimes when I wake up feeling really famished, I will also eat a banana or a bun. If you want something convenient that you can pack and eat on the go, sandwiches and subs are lovely; just remember to go easy on the sauce.

I do cut myself slack when I eat out, so there will be that occasional dim sum or French Toast kind of brunch. Eating sweets in the day (if you really need to) is also more advisable because you have the whole day to burn them off. So, go ahead and reach for that red velvet cupcake. Life ain’t that tough afterall.

#6 RELAX WITH LUNCH – NO HARD AND FAST RULES FOR LUNCH

Lunch is like a mood-lifter for me, especially on days that I work. I trust I am speaking for all who work typical 9-5 shifts, and are always counting down to lunch hours. It is like an escape from the humdrum of work, and it is that hour of the day that we can take a little breather. It is also the meal of the day that allows us to recharge ourselves.

Lunch can be fancy, but it must not be heavy lest it leaves you sluggish for the next half of the day. Again, different activity levels call for different requirements. If you hold a desk-bound job, you are the last on the list to be entitled to a heavy lunch because the long hours of sitting that follows after lunch means digestion will be slow, and the contents may even settle on your tummy and hips.

No one wants muffin tops and that swimming float around the tummy, right? But if your activity level is high – say an athlete, a service staff that requires you to be physically active and/or up and about all day, or a construction worker – then you should load up on a bit more carbs and protein to stay energized.

“Why not try to pack your own lunch to work? Not only do you get to save money, you can also say goodbye to unhealthy food. Here are 10 useful tips on packing a healthy lunch to work.“

I do not set rules for my lunch. As long as I have a balanced diet, I am good. And what is a balanced diet to me? Carbs + protein + fibre. I would half my carbs portion, so even if it means wasting food, I would only eat half of what is served on my plate. Sometimes when I am not too hungry, I’d skip the carbs altogether. Protein is generally essential, so my lunch must include a type of meat or seafood. FIbre is very important for digestion, and I obtain my fibre from a lot of vegetables or a glass of fruit juice.

No hard and fast rules for lunch. Keep it simple and normal, don’t stress your body too much, and eat enough to keep you full till dinner. If need be, a midday snack can be an apple, or whatever your favourite fruit is. I don’t deny doing an occasional decadent treat like a slice of cake or a cookie, but that cannot happen every day. Once or twice a week is just about the maximum you can “cheat”.

#7 GO EASY ON DINNERS

One of my favourite quotes to live by – Feast like a king for breakfast, dine like a prince for lunch, and eat like a pauper for dinner.

I always keep my carbs for the first half of the day; whatever pastas and rice I crave and want to eat, I will have them at lunch. Dinners cannot be heavy, because food eaten at the last part of the day will not be metabolized as well and will very likely be converted into fat. Also, going to bed with a full stomach increases the chances of heartburn.

You may hate to find out, but my dinner is usually just soup, vegetables and fruits. And I prefer home-cooked soups so that the sodium content is lower; those lauded with MSG and other salts are high in sodium, and sodium causes water retention. I never say no to a hearty homemade kimchi stew, or a minestrone. Simpler days would be clear chicken soup or tofu and vegetables soup.

“Feast like a king for breakfast, dine like a prince for lunch, and eat like a pauper for dinner.”

Sounds impossible, but it can be done. It is just a matter of self-discipline and having your body get used to the reduced intake. Sure, it cannot be done overnight, so you start off with no carbs. Pick fish over meat, and help yourself to an extra serving of greens. I try to avoid eggs at night, but I’ve heard of how people rely on egg whites for dinner to keep them full at night.

Of course, evenings are usually when we meet up with friends, have a family gathering, or attend events and parties. Let loose on those days, enjoy that steak and duck confit, but stay away from carbs as much as possible. The darnest thing to do at night is to indulge in carbs.

And please please please do not take supper. If repeating this sentence to yourself a million times a day helps, then say it a million times.

#8 AVOID THESE FOOD AT ALL COSTS

There are sacrifices to be done. The following list of items are extremely detrimental to your health and figure, so you have to set your heart to stay away from them. Here goes:

Potato chips and processed snacks of that nature. Fast food and processed meats. Sweetened canned drinks and bubble tea.

If you want to make your life tougher (but congrats, and kudos to the determination!), we have a list of food that are commonly perceived to be healthy, but they are actually far from beneficial.

#9 AND LASTLY, TAKE YOUR TIME TO EAT

I have also mentioned in my first post that 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.

To lose weight effectively and naturally, try MsKinny Slimming Coffee. You can buy the skinny coffee from Mskinny.sg