lose weight, finally   No more excuses about being too busy to slim down and get healthy. And you won’t have to work out like crazy because our plan makes it so easy.   LOSING WEIGHT IS not rocket science. It’s just a matter of eating fewer calories than you burn on a daily basis. The tricky bit is how to keep the weight off once you’ve lost it. More often than not, after we adopt new eating and exercise habits – and fi nally manage to shed the kilos – we fall back into our old ways because it’s hard to sustain the routine. (Admit it, it’s easier grabbing a takeaway meal or fi nishing the kids’ leftovers than putting a low-fat meal together, right?) Life gets in the way of our weight-loss goals sometimes. By the end of a typical work day, we’re usually too exhausted to cook something healthy, let alone pound the treadmill for an hour. And who has time to sit around calculating fat grams in a bowl of bak chor mee? Well, no matter how busy you are, we have a weight loss plan to suit your lifestyle. Find out how to sneak a workout into an already-packed day and eat healthily without feeling deprived. This isn’t a crash diet, nor is it something you’re only supposed to follow for a week or two. Think of it as your long-term strategy for a healthier body. You’ll feel better, look slimmer and have loads of energy to burn! EAT, DRINK, LOSE WEIGHT They may come with fancy promises and newfangled research, but most sensible diets are merely logical rules for healthy eating: Cut calories and portion sizes, and eat more fibre-rich vegetables and fruits. These proven pointers are the most effective ways to lose weight: • DON’T SKIP BREAKFAST. Eating breakfast can have a signifi cant impact on weight control. It not only gives your metabolism a little jolt but prevents you from overeating at lunch. If you wake up without an appetite, give it an hour to develop. And have a bite even if you still don’t feel hungry. • HAVE SOUP. Choose soup-based dishes like seafood soup noodles or yong tau foo, and avoid anything deep-fried. When ordering food at hawker centres, ask for less oil if you’re having dry noodles. Nutritionist Charles Lew of the Health Promotion Board advises against eating dry noodles more than once a week. Other healthy choices include brown rice over flavoured rice in chicken rice or nasi lemak. • CONTROL YOUR PORTIONS. Make a fist: That’s about how much carbs you should eat at each meal. Now lay your hand flat and look at your palm (without your fingers and thumb): That’s about how much protein you need. The amount of healthy fats should only be as big as your thumb from the knuckle up. • EAT FAST FOOD ONLY OCCASIONALLY OR AVOID IT ALTOGETHER. If you’re on the go and crave something substantial, try the new Subway Fresh Fit Meal, which is low in saturated fat and cholesterol. • DON’T PANIC WHEN YOU EAT JUNK FOOD. It’s okay to eat junk food once in a while, says sports and exercise psychologist Edgar Tham. “All of us have sinful cravings occasionally, but as long as you reduce your overall calorie intake, the weight will naturally fall off.” Don’t deny yourself completely or you might feel deprived. Keep the servings small and limit them to a few times a week. • EAT AT HOME MORE OFTEN. When cooking at home, use less oil and limit deep-fried food to twice a week. If your children and husband refuse to eat what you’ve prepared, cook whatever they want and prepare an extra large serving of veggies for yourself. If they see Mummy eating healthy, they might do the same, says Wendy Yeo, owner and trainer of Fitness Werkz. • DRINK UP! Have at least three litres of water a day. It flushes toxins from the body, transports nutrients to cells and makes your body run more smoothly. To liven up your water, add a splash of lemon, says Krista Vernoff and AZ Ferguson, authors of The Game On Diet! • EAT MORE FRUITS – and eat them first. Most diets advise eating more fruits and veggies. To fill you up, Wendy suggests eating your fruits before your mains instead of after. • LEAVE LEFTOVERS ALONE! You don’t have to eat your children’s leftovers. If they always have trouble finishing their food, give them less next time. Alternatively, save the leftovers for subsequent meals. When eating out, wait until Junior finishes his food before ordering your own. • DRINK IN MODERATION. A 4-ounce glass of wine and beer have about 100 calories and 140 calories respectively. So you should limit yourself to one glass a day. Sip your drink to make it last longer.

TEXT SIOW YUENG CHING PHOTOGRAPHY WONG WEI LIANG ART DIRECTION & STYLING NIKKI HO