No Time to Count Calories? An Alternative Approach to Achieving a Calorie Deficit

In Singapore's fast-paced lifestyle, meticulously tracking every calorie can feel impractical and unsustainable. Yet, achieving a calorie deficit, where you consume fewer calories than you expend, is key to healthy and sustainable weight management.

The good news? There are practical, localised strategies that fit seamlessly into your daily routine without the need for constant tracking. Let's explore some realistic approaches tailored to life in Singapore.

1. Make Smarter Hawker Choices

With hawker centres being a staple of Singaporean life, small adjustments can make a big impact:

• Opt for sliced fish soup with clear broth instead of fried options or creamy soups.

• Swap white rice for brown rice or ask for less rice to cut down on excess carbs.

• Choose grilled or steamed protein options, such as chicken rice without the skin or yong tau foo without fried items.

  
  

2. Practise Portion Control When Eating Out

Portion sizes in restaurants can be larger than needed, leading to overeating:

• Request for smaller portions or share dishes with friends.

• Avoid ordering additional sides unless you're truly hungry.

• Use the "half-plate" rule: fill half your plate with vegetables, a quarter with protein, and a quarter with carbs.

3. Choose Healthier Snack Alternatives

Snacking is common, especially at work or during commutes. Instead of calorie-dense snacks, try:

• Nuts, fresh fruit, or edamame instead of chips and cookies.

• Low-sugar soy milk or barley water instead of bubble tea.

• Plain popcorn or rice cakes as a lighter alternative to traditional snacks.

  
  

4. Stay Hydrated with Local Options

Singapore's humidity can sometimes lead to mistaking thirst for hunger. Keep hydrated with:

• Drinking plain water with lemon or herbal teas instead of sugary drinks.

• Ordering 'kosong' versions (without sugar) of popular drinks like kopi or teh.

• Carrying a refillable bottle to ensure you drink enough throughout the day.

  
  

5. Be Mindful During Social Gatherings

With frequent social dining events, it's important to navigate meals wisely:

• Start with healthier options such as soups or salads before moving to heavier dishes.

• Begin your meal with vegetables or greens first, as this can help regulate blood sugar levels, improve digestion, and promote fullness, reducing overall calorie intake. (This is not commonly practiced in Singapore but there are many studies out there that supports the benefits of beginning a meal with vegetables!)

• Drink water in between dishes to pace yourself and avoid overeating.

• Politely decline extra servings when feeling satisfied.

  
  

6. Build Consistency with Home-Cooked Meals

Preparing meals at home allows you to control ingredients and portions better:

• Cook simple dishes using fresh produce from local wet markets.

• Use healthier cooking methods such as steaming, grilling, or stir-frying with minimal oil.

• Prepare meals in advance to avoid last-minute unhealthy takeout choices.

  
  

7. Increase Daily Movement Naturally

Singapore's efficient public transport system offers many opportunities for movement:

• Walk to nearby MRT stations instead of taking short bus rides.

• Take the stairs instead of escalators when possible.

  • Interesting fact: The Harvard Alumni Health study reported that climbing 10-19 flights a week (two to four flights per day) reduces mortality risk and a host of other studies have proved that consistently choosing to take the stairs can improve cardiovascular fitness, balance, gait, blood pressure, glucose, cholesterol and weight loss.

    Read more here.

• Incorporate short walks during lunch breaks to stay active.

  
  

8. Make Conscious Food Swaps

When grocery shopping, opt for healthier alternatives readily available in local supermarkets:

• Choose whole grain bread over white bread.

• Opt for lean cuts of meat and fresh seafood instead of processed options.

• Check food labels for lower sugar and sodium content.

"Everytime you eat or drink, you are either feeding disease or fighting it." - Heather Morgan, Nutrition & Lifestyle Coach

Conclusion

Achieving a calorie deficit without counting calories is entirely possible by making mindful, practical choices that align with Singapore's lifestyle. By being more conscious of hawker choices, portion control, and daily movement, you can achieve a healthier balance without feeling restricted. Remember, consistency and small changes can lead to long-term success.