Hands up, those of you who try to watch what you eat every day but pig out once your two feet touches foreign soil. And who could blame you? Trying out the local cuisine of a new city is such an important part of travelling!

If you, like me, hate coming back to reality and seeing that you’ve gain a couple of kilos, check out these five easy ways to exercise while on holiday, to mitigate the waistline damage. We’ve included a simple guide on how much calories you can burn for each activity.

#1 WALK EVERYWHERE

If you’re in a central area, chances are, you can take a leisurely stroll to all the points of interests within it. Using Singapore as an example, it would be like exploring the Kampong Glam area, then walking slowly to the City Hall area through Bugis, then making your way up the entire stretch of Orchard Road. Yes, your feet might hurt, but isn’t that a great excuse to check yourself into a massage centre at the end of the day?

Three hours of non-stop shopping/walking = 405 calories burnt = almost two bowls of rice

#2 GO HIKING

Hiking is one of my favourite ways to escape the bustle of a city area, appreciate the natural beauty of another country, and torch some serious calories. It’s also fun to pack lunch and have a picnic at the peak or a look-out point along the way. The view at the top is always worth the huffing and grunting on the way up, I promise you. Plus, it’ll strengthen the muscles in your legs!

Two to three hours of moderate hiking = 676 to 1014 calories = three to five bowls of rice

#3 GO SWIMMING AT THE BEACH

Only for a short while, okay? Most of us hit the beach to frolic in the waters or lay immobile on a deck chair while we even out our tan. Next time, dedicate just 20 minutes to swim alongside the shore – not towards the sea as that can be dangerous – and you can work pretty much every muscle in your body: your arms, core, butt and legs.

20 minutes of swimming = 115 calories = about half a bowl of rice

#4 DO A QUICK CIRCUIT IN YOUR HOTEL ROOM

Let’s face it, who would ever go running or visit the hotel gym when you’re on holiday? To get similar benefits, you can do a high-intensity circuit in your hotel room. High-intensity exercise done in a short period for time has been proven to increase strength and fitness at a comparable rate to long hours of running or cycling. I suggest doing one called the Scientific 7-minute Workout – all you need is a wall and a chair (or the edge of your bed, if your room doesn’t have one). Do two rounds of this exercise while waiting for your travel partner to get out of the shower.

Two rounds of the 7-minute workout = at least 58 calories burnt = about one-third a bowl of rice

Note: This looks little, but it is based on a slow to moderate pace of work out. Go at the highest intensity you can (level 8 or 10, on a scale of 1 to 10 in effort) and you’re likely to burn more than that.

#5 DANCE THE NIGHT AWAY

There’s a reason why Zumba and Bokwa classes are such hits – dancing zaps major calories. Get your heart rate up in the club and if shorty gets low, low, low all night you’ll be working those thighs and glutes (butt muscles) too. Just remember to limit the drinks, okay? You wouldn’t want to wake up with a hangover while on holiday anyway.

Two to three hours of dancing in a club = 930 to 1395 calories burnt = about four to seven bowls of rice

Expert source: Bibi Chia, head dietitian at nutrition consultancy Live Wise.

Note: All calories burnt calculated using a 57kg woman as a basis. You are likely to burn more calories the heavier you are. Calories for rice based on a 200gm serving (one bowl).

About the writer:
Ruby Tan used to write for Her World, and is now a freelance writer with a dream to travel the world. She believes that the some of best things in life don’t have to be bought.

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