Based on the data provided by Ministry of Health of Malaysia in 2019, it is showed that the problem of overweight among Malaysians is becoming more concerning. Nearly half of Malaysians suffer from overweight problem. Currently, our country has the highest obese population out of all countries in South East Asia.

Obesity and overweight body can possibly lead to various chronic diseases which include diabetes, high blood pressures, kidney diseases and other disconcerting health risks.

What causes the problem of obesity? Commonly, the factors would includegenetics, lowered metabolic ratescausedby ageing, weight gain rooted in diseases or medicines, dietary habits, unhealthy lifestyle and other potential factors.

Due to health and physical concerns, many people would think of losing weight. Some people even go out of their way to endure an empty stomach, besides seeking slimming treatments, consuming slimming pills and even considering a liposuction procedure.

However, excessive dieting is the wrong way to lose your weight. It not only causes malnutrition, but also builds higher health risks in your body. So, how should we eat to get slimmed down with a much healthier and effective way? PhytoFairy has prepared 6 tips for you to help you gain a slimmer body without having to cut down your meals!

1. Have frequent small meals

Instead of having 3 big meals a day, try to eat 6 small meals a day. Eat when you are hungry, stop when you are full. It is unnecessary to finish all at once.

2. Learn more about the foods

There is no need to memorise the calories by heart, you only need to keep in mind the high calorie foods we commonly see in daily life. For instance, cake, fries, donut, soft drink, milk tea, fried chicken and chocolates.

3. Chew before you swallow

Take some time for chewing and swallowing, it can provide us satiety and it is good for our gastrointestinal health, as well as preventing us from taking in too many calories. It is always great to spend around 20 minutes for a meal, a bite of food typically requires at least 20-30 times of chewing.

4. Less sauce, sugar and salt

Excessive intake of sauce, sugar and salt is detrimental to our health. Sauce and sugar contain high calories, and salt is the main reason contributes to oedema.

5. Eat protein first

While having meals, it is best to consume proteins first. For example, having meat and egg before vegetables, and saving carbohydrates like rice and noodles for last. It will help delay the evacuation in stomach and regulate satiety.

6. Cook it right

The ideal ways to prepare your meals include boiling, heating and steaming, followed by stewing and grilling. Frying, braising, baking, stir frying and other cooking methods might be the unhealthy and risky ways to prepare your foods.

Once you mastered it, remember to keep it up! In the long run, you may find that you can achieve a slimmer body even without having to endure an empty stomach. Healthy slimming is always the smartest way to a good life!