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Author: Leila Tan|2023-7-11

You may believe that dining at a hawker centre is not advisable if you're attempting to lose weight. After all, the majority of the food is fried, drenched in oil, or loaded with sugar and salt. Yet, you do not have to stop consuming hawker food entirely. It may be difficult to obtain authentic meals that aid in weight loss in Singapore, but it's not impossible. With some research, planning, and self-discipline, you may enjoy scrumptious and nutrient-dense meals that support your weight loss objectives.

1

What Kind of Nutrients Are Needed in My Weight Loss Foods?

If you want to lose weight, you might want to think about what nutrients can help you reach your goal. By knowing what nutrients you are seeking, hawker food hunt might not be too tough after all. Some of the most important nutrients to help you lose weight are:

Protein

Protein is a macronutrient that can help you feel full, cut your hunger, and speed up your metabolism. Protein also keeps muscle mass and stops muscle loss when you're trying to lose weight. Eggs, lean meats, fish, dairy, legumes, nuts, and seeds are all good sources of protein.

Fibre

Fibre is a type of carbohydrate that the body can't break down. It slows down how quickly your body absorbs sugar and fat, lowers your cholesterol, and makes you go to the toilet more often. Fibre also gives food more volume and makes you feel fuller for longer. Fruits, vegetables, whole grains, beans, lentils, and nuts are all good places to get fibre.

Fats (Not all of them)

Fats are another macronutrient that can help you lose weight in a healthy way. Fats are important for the health of your brain, heart, and cells. They also help you absorb vitamins A, D, E, and K, which are fat-soluble. But not all fats are made the same.

Instead of saturated and trans fats, you should choose monounsaturated and polyunsaturated fats. Monounsaturated fats can help bring down levels of bad cholesterol and raise levels of good cholesterol. Omega-3 and omega-6 fatty acids are two types of polyunsaturated fats that help reduce inflammation and protect the heart. Olive oil, avocados, nuts, seeds, fatty fish, and eggs are all good sources of healthy fats.

Carbohydrates

The body gets most of its energy from carbohydrates. They can be put into two groups: simple and complex. Simple carbohydrates are sugars that the body can quickly take in and use. They can make your blood sugar go up and down, which can make you crave food and eat too much. Complex carbs are starches that the body takes in and breaks down slowly. They give you steady energy and help you feel full for longer. Whole grains, fruits, vegetables, beans, and lentils are all good sources of complex carbs.

2

The Top 5 Foods in Hawker That Can Help You to Achieve Healthy Weight Loss

We know it would be quite impossible for the hawker uncle to list out the nutrition list for us when we are seeking for the right food that promote weight loss, so here you go, the top 5 nutrient dense foods that you need to support healthy weight loss:

1. Yong Tau Foo

Yong tau foo is a Hakka dish made of vegetables and tofu that are stuffed with fish paste or minced meat. You can choose your own ingredients and have them boiled or fried, and served dry or in a soup. Choose the soup version, avoid fried and processed foods, and choose fresh vegetables and tofu to make it healthier.

If you want to watch how much sodium you take in, you can also skip the rice or noodles and drink less soup. For only about 165 calories, a bowl of yong tau foo can give you lean protein, fibre, and antioxidants.

2. Teochew porridge

Teochew porridge is a traditional Chinese dish that is both filling and light. It's a thin rice porridge served with a variety of condiments. Choose a steamed or softly stir-fried fish dish and two vegetable dishes to improve the nutritional value of this meal.

For less than 300 calories, a bowl of teochew porridge with some healthy sides can give you complex carbs, fibre, protein, and vitamins.

3. Thunder tea rice (Lei Cha)

Thunder tea rice is a classic recipe that is both delicious and nutritious. Vegetables like cabbage, spinach, leek, chye sim, green beans, and pickled radish are finely diced and piled atop white or brown rice together with tofu, peanuts, and fried ikan bilis. It comes with a green soup that features basil, coriander, mint, green tea and mugwort. The soup is delicious on its own, but it also goes well with rice. Brown rice is better compared to white rice here because of its higher fibre content and lower glycemic index.

Usually, thunder tea rice has a lot of different kinds of vegetables that are full of fibre and antioxidants. Tofu and peanuts add protein to the dish. It has little or no fat as well. About 400 calories can be found in a plate of thunder tea rice.

4. Sliced fish soup

Sliced fish soup is a low-fat and high-protein dish that is light and refreshing. It has thinly sliced fish, tofu, tomatoes, and seaweed cooked in a clear broth. For extra nutrition, it also comes with lettuce, bitter gourd, or chye sim. Some stands sell fried fish instead of fresh fish, which you should avoid because it adds more calories and oil to the dish.

If you like to, you can also leave out the milk that some stands add to make the soup creamier. About 200 calories can be found in a bowl of sliced fish soup.

5. Herbal tonic soup

Herbal tonic soup is a healthy meal that can help you feel better and have more energy. It is made of different herbs and spices that are boiled for hours with chicken, pork ribs, or fish to get their essence. Ginseng, wolfberries, red dates, dang gui, astragalus root, and cordyceps are some of the herbs that are often used. You can get protein from the meat or fish in herbal tonic soup.

The herbs can also give you vitamins and minerals. It can also help your body get rid of waste and improve blood flow. About 250 calories can be found in a bowl of herbal tonic soup.

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3

Why is it So Hard to Find Real Foods That Help You with Weight Loss in Singapore?

It seems like healthy weight loss foods are not too hard to get after all, but why do many people still have trouble with their weight nowadays? Aside from the reason that this is a city where temptations are everywhere, here's a few more answers to this question.

Our favourite dishes are full of saturated fat instead of healthy fat

One reason it's hard to find weight loss friendly foods is that many of Singapore's favourite dishes are high in carbs, fats, and sugars. According to research about Singapore's obesity rate, the sales index for the fast food industry is linked to Singapore's trend of being overweight by 95.7%, which means most people will turn to processed foods since it tastes good and is quick to get. These foods can make your blood sugar go up, which can make you want to eat more later. They can also make you swell up, feel full, and gain weight.

You might not really taking fewer calories as you thought

We are not trying to blame the stall owner here, but another reason might be due to many of the stalls that claim to offer healthy or diet meals are not really true to their promises. Some of them use processed ingredients, artificial additives, or hidden sugars that can sabotage your weight loss efforts. Others might not have enough variety, portion control, or balanced nutrition to meet your needs.

4

Tips to Get the Right Nutritious Foods for Weight Loss

In Singapore, you might be overwhelmed by the variety of options available. However, not all foods are created equal when it comes to nutrition and weight management. Here are some tips that you can practise for better eight management:

Eat fewer calories, take in some healthy fat.

When you are in hawker, you can first try to cross out the stores that don't offer the nutrient you are looking for. Also, be sure to always choose foods that are high in healthy fats and low in carbs. These healthy foods can bring you a healthy gut, keep your hormones in balance, and eat less. Meals that are good for keto, salads, soups, nuts, seeds, and avocados are some examples.

Best foods might not be the best for your body fat.

Stay away from fast food restaurants no matter how close proximity they are to your hawker stores. Fried, oily, sweetened, or refined grain foods are the ultimate problem to your high body weight numbers. These foods can cause inflammation, water retention, and fat storage. Asides from fast food, our well-loved char kway teow, nasi lemak, roti prata, and bubble tea are some other examples.

Drink a lot of herbal teas and water.

These drinks can help you get rid of waste, keep your cells hydrated, and speed up your metabolism. Stop ordering drinks with alcohol, caffeine, or sugar from drink stall aunties. These drinks can make you feel thirsty, keep you from sleeping well, and give you empty calories.

Be a food planner and plan your calorie intake!

Of course, if you can, plan ahead and cook your own meals. So, you can decide what goes into your food and how much you eat. You can also save money and time by cooking in bulk and freezing portions for later. But we get it, most of us are too busy to take care of our work and other routines, and some might say their weight loss effects are not reflected on the scale at all, no matter how many healthy hawker foods they tried.

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5

I've Been Trying to Eat Weight Loss Foods Everyday...
Why I'm Still Not Losing Weight?

Before proceeding, you must comprehend how our body composition functions. How much of your body is made up of fat vs muscle, bone, and water is determined by your body composition. Body composition analysis provides more information about a person's health than screening techniques that solely consider their size and height, such as body mass index (BMI).

This is because the ratio of adipose tissue to muscle mass is a more accurate indicator of general health than body mass index or weight. Hence, body recomposition places a greater emphasis on body composition than on weight.

Apart from a conventional diet, body recomposition is a lifestyle in which modifications in nutrition and activity improve your body's fat-to-muscle ratio. Athletes and weightlifters have utilised body recomposition for decades. Yet, this procedure for body contouring has only lately gained popularity among those who wish to get healthy, eliminate fat cells, and build muscle in certain regions.

If the numbers on the scale are not encouraging and you are seeking for a procedure that can promote fat burning more effectively, a body sculpting treatment could be an excellent solution to help you achieve a healthy weight.

6

Your Personal Weight Gain Assassin:
MediSculpt Body Sculpting Treatment Helps You to Achieve Ideal Body Weight in No Time!

MediSculpt Body Sculpting Treatment from New Beauty is a non-surgical body sculpting treatment that helps you lose fat and build muscle, among other things, for a healthier, more toned body.

This body sculpting treatment uses High-Intensity Focused Electro-Magnetic (HIFEM) technology, which sends electromagnetic pulses into the muscle layers of your abdomen, buttocks, thighs, and other areas you choose.

The High-Intensity Focused Electro-Magnetic (HIFEM) pulses from the MediSculpt Body Sculpting Treatment go through the skin and cause 36,000 supramaximal muscle contractions in a 30-minute session, which is like working out. The contractions break down and break apart fat cells into fatty acid. The body's natural metabolic process then lets the fatty acids out. Over time, you'll have a tighter and more toned body. See what this treatment can do for you:

Increase your metabolism rate

The MediSculpt Body Sculpting Treatment can naturally speed up the rate at which your body burns calories. After the treatment is over, the effects of the treatment will continue to burn fat cells and make the body's fat mass go down by a lot. This helps you understand abdominal and pelvic muscles better.

Better muscle contractions

The Emsculpt Treatment is often used in Singapore beauty clinics, but the MediSculpt Body Sculpting Treatment is not like that. The High-Intensity Focused Electro-Magnetic (HIFEM) technology used in the MediSculpt Body Sculpting Treatment targets muscle groups to cause up to 36,000 supramaximal muscle contractions that burn fat cells and build muscle strength at the same time. High-Intensity Focused Electromagnetic (HIFEM) technology, on the other hand, is used in the Emsculpt Treatment to cause up to 20,000 supramaximal muscle contractions only.

Healthier and toned body

The MediSculpt Body Sculpting Treatment then causes the muscles to contract, which burns fat and builds muscle at the same time. It also slims the waist and relieves muscle spasms. This body sculpting treatment also improves the separation of your rectus abdominus. Compared to other body sculpting treatments, this makes you feel better about your body and life.

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7

Before You Go

To reap health benefits and obtain a slimmer body at the same time, you can combine body sculpting with a healthy diet that gives you the necessary nutrients and calories. A balanced diet can assist in increasing your metabolism, regulating your hormones, preventing cravings, and bolstering your immune system. With these two strong allies, you can improve the benefits of your procedure and get a more toned, fit, and confident physique!

FAQ

What are some foods that can help in weight loss and bring health benefits?

Foods abundant in protein, fibre, and water, yet low in calories, sugar, and fat, can help you lose weight. These foods can help you feel fuller for longer, suppress your appetite, and speed up your metabolism. Examples of foods that promote weight loss include eggs, lean meats, fish, beans, nuts, seeds, fruits, cruciferous vegetables, whole grains, and low-fat dairy products.

To lose weight, how many calories should I consume per day?

The number of calories you need to consume every day to lose weight depends on your age, gender, height, weight, degree of exercise, and weight reduction objective. A general rule of thumb is to eliminate 500 calories from your daily maintenance calories to produce a deficit of 3,500 calories per week, which can result in one pound of fat loss. This may vary, however, based on your specific circumstances and requirements. You can use online calculators or mobile applications to determine your daily caloric needs and track your intake.

To reduce weight, how frequently should I eat?

There is no definitive answer on how often you should eat to lose weight. Others prefer to eat smaller meals more frequently or practise intermittent fasting, and some people prefer to eat three conventional meals every day. The most important thing is to develop an eating routine that lets you stick to your calorie limit and meet your nutritional demands. You should also avoid skipping meals and starving yourself, as these practices might slow your metabolism and lead to binge eating.

What foods should I avoid or consume in moderation when I'm on a weight loss plan?

Foods that are heavy in calories, sugar, fat, and salt, but poor in nutrients and satiety should be avoided or consumed in moderation in order to lose weight. These foods can boost your hunger, cravings, and blood sugar levels, leading to weight gain and health issues. The following foods should be avoided or consumed in moderation: processed foods, fast foods, fried foods, sweets, pastries, cakes, cookies, soda, alcohol, and refined grains.

How can I make the foods I eat for weight loss more gratifying and palatable?

By adding variety, flavour, and texture to your meals and snacks, you can increase the enjoyment and satiety of your weight loss diet. You can experiment with various spices, herbs, sauces, dressings, marinades, and condiments to improve the flavour of your dishes. You may also mix and match different food groups and components to create colourful, well-balanced dinners. You can also try out new recipes or adapt old ones to make them healthier and lower in calories.

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