Smart dieting

When it comes to your diet, what you eat is as important as how much you eat. Don't just blindly reduce your total food intake - it's smarter to cut down on certain types of food that contribute the most calories to your daily diet.

Reduce carbohydrates like rice, noodles, breads, potatoes, and cereals. However, I do not encourage cutting them out altogether, as they provide you with daily energy. Try to choose the wholegrain versions.

Cut down on high-sugar stuff and avoid adding sugar into your meals or drinks. As much as possible, trim the fat from meats and dairy foods.

Foods that you can eat include fruits, vegetables, egg whites, soy products, fish, shellfish, low-fat dairy products and lean meat (without the skin, or the breast portion). Protein will give you energy with fewer fat calories, minimise muscle loss and maximise fat loss.

Drink plenty of water, which keeps you hydrated, particularly since you are doing more exercise, and it also helps simulate a feeling of fullness.

You should be able to comfortably achieve cutting back on 500 calories a day, with a moderate exercise regime and healthier eating habits. The minimum level of calories you need a day is 1,200kcal, but do not go down to less than 1,050 calories a day.

By being disciplined and sticking to a moderately intense - but safe - plan, you can lose at least one-and-a-half kgs a week.

Lastly, don't be ashamed of wanting to lose weight because of a wedding or a beautiful dress. A reason like that can be a great motivator to help you stick to the plan.

In my next article, I will share some of the most common mistakes that people make when trying to lose a few kilos quickly. These mistakes can sabotage the most disciplined weight-loss plans, so it is best to be mindful of them!

Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician & gynaecologist (FRCOG, UK). For further information, visit www.primanora.com. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader's own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

-The Star/Asia News Network