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6 Wallet-Friendly Weight Loss Tips That Actually Work

#1: PINPOINT THE ROOT OF WEIGHT GAIN

Weight gain can sometimes be linked to underlying health issues such as PCOS and Hypothyroidism. If you suspect this might be the case for you, it is wise to consult a doctor before starting any weight loss plan.

A medical professional can help identify potential health concerns, while a dietitian can craft a personalized meal plan tailored to your needs and lifestyle.

#2: CREATE A BALANCED PLATE

Aim for well-rounded meals that include protein, healthy fats, vegetables, and complex carbohydrates. Protein is important as it helps maintain muscle mass during weight loss and keeps you feeling fuller for longer, reducing the temptation to snack.

Calorie-dense healthy fats such as olive oil, avocados, nuts, and seeds can help when taken in moderation. You see, healthy fats contain about 9 calories per gram, compared to just 4 calories per gram for protein and carbohydrates. Thus, you have to be mindful of your intake of saturated and trans fats.

#3: BE ACTIVE

Combine cardiovascular exercises with strength training for optimal results. Cardio workouts such as walking, jogging, cycling, or running are excellent for enhancing overall health.

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Take advantage of the Park Connector Network as exercising here is a fantastic way to immerse yourself in nature and stay active without spending a cent!

#4: SHOP WITH A FULL STOMACH

Shopping on an empty stomach can lead to impulse buys that derail your healthy eating goals. A seemingly irresistible S$6 chocolate bar or S$5 bag of chips can quickly find its way into your cart when you are hungry.

To combat this, consider having a glass of water or a healthy snack before heading to the grocery store.

#5: STAY HYDRATED

Adequate hydration is essential for your body to function efficiently and eliminate waste. Fortunately, water not only keeps us hydrated but also supports our weight loss efforts.

Sipping water before meals can help you eat less, while staying hydrated boosts the fat-burning process. So, opt for water or other low-calorie beverages when dining out.

#6: ENJOY YOGURT

Whether you prefer Greek yogurt or traditional yogurt, both can be good additions to your diet. In fact, a Harvard study tracking over 120,000 people for a decade found a strong correlation between yogurt consumption and weight loss. While this does not imply that yogurt directly causes weight loss, it certainly stood out among other foods in the study.

For as little as S$3, you can enrich your diet with Greek yogurt from many local supermarkets and enjoy the benefits it offers.

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Add these budget-friendly tips into your routine to help manage your weight without straining your wallet. Remember that consistency is key! Therefore, combine exercise with a balanced diet and other weight loss interventions to ensure a holistic change.

Disclaimer: Always consult with a medical professional before starting any weight loss program, especially if you have underlying health conditions.

Sources: 1 & 2

Here are 6 not-so-common grains that are low in carbohydrates

We know too well what it feels like when planning your meals while on a strict diet. Folks who are searching for high fibre grains that contain a lower number of net carbohydrates will find this article useful.

As you’re probably aware that top grains that are low in carbohydrates include oats, quinoa, and barley, we will exclude them in this write-up. Instead, we will delve into six not-so-common grains that are low in carbohydrates to offer some alternatives.

#1: Bulgur

Image Credits: Cooking Light

Bulgur wheat is a regularly used ingredient in many traditional Middle Eastern recipes. The nutritious cereal grain is made from dried, cracked wheat and its texture when cooked is very similar to that of quinoa.

It is easy to prepare and a good source of manganese, iron, magnesium, and B vitamins. In 182 grams of cooked bulgur, there are only 25.5 grams of net carbohydrates, thus making it one of the lowest carbohydrates whole grains available.

#2: Millet

Image Credits: archanaskitchen.com

Millet is an ancient grain that is widely consumed in developing countries throughout Asia and Africa. Other than a source of food for humans, it’s also used as livestock and bird feed.

Thanks to its high levels of antioxidants and polyphenols, it may help prevent chronic illnesses like type 2 diabetes. Not forgetting to mention that it’s also a good source of vitamins and minerals like phosphorus, magnesium, and folate.

More importantly, 174 grams of cooked millet contain only 39 grams of net carbohydrates! If you want to load up on calcium, opt for finger millets because it has one of the highest calcium content among cereal grains. To be exact, just 100 grams can provide 13% of the Daily Value (DV) you need.

#3: Couscous

Image Credits: thecozyapron.com

Couscous originates from the Maghreb, also known as Northwest Africa. It’s a processed grain product made from semolina flour or little balls of durum wheat.

Those familiar with this type of grain will know that there are three main types – Moroccan, Israeli, and Lebanese. If well-cooked, it should appear light and fluffy. You can add it to your bowl of greens or serve as a side dish with meats.

Relatively low in carbohydrates, 157 grams of cooked couscous are packed with only around 34.5 grams of net carbohydrates. Additionally, it’s also a great source of selenium, a trace mineral that contributes to heart health, thyroid function, and immune health. Consuming it can also boost your intake of other important micronutrients such as pantothenic acid, manganese, copper, and thiamine.

#4: Spelt

Image Credits: Food Network

Spelt is a type of wheat that’s also known to many as dinkel wheat or hulled wheat. It was popular in parts of Europe from the Bronze Age to medieval times but was not that well sought after during the 19th century.

We want to put it upfront that spelt is high in gluten and therefore unsuitable for people on a gluten-free diet. But studies have shown that eating whole grains like spelt may help lower risk of heart disease, type 2 diabetes, and selected types of cancer.

Looking at its nutritional value, 194 grams of cooked spelt contain about 44 grams of net carbs and 7.5 grams of fibre. It also has small amounts of calcium, selenium, and vitamins B1, B6 and E.

#5: Wild Rice

Image Credits: Serious Eats

Wild rice is a type of whole grain eaten mainly in North America and China. It’s currently still harvested as a grain and considered a delicacy in North America.

Contrary to its name, it does not belong to the family of rice. Though it looks and cooks like other types of rice, it is a species of grass with edible seeds reminding people of rice. It also tastes stronger and is higher-priced.

164 grams of cooked wild rice contain only 32 grams of net carbohydrates with overflowing health-promoting antioxidants. It’s also rich in nutrients like zinc, vitamin B6, and folate.

#6: Popcorn

Image Credits: onceuponachef.com

To wrap things up, we have popcorn! The first image that comes to mind when popcorn is brought up is movies. Often thought as a snack, it is technically a whole grain and thus carries considerable amounts of essential nutrients.

14 grams of popped popcorn only has 6.5 grams of net carbohydrates, thus making it one of the most favoured low-carbohydrate grains among dieters. It is also low in calories and high in B vitamins, iron, magnesium, and phosphorus.

Eating popcorn in moderation may help with weight loss because it promotes feelings of fullness. Based on a study conducted, 15 calories of popcorn were found to be as filling as 150 calories of potato chips.

But before you rush down to get your bag of popcorn, be mindful that pre-packaged microwave varieties may be harmful. One reason is that they can contain diacetyl, a chemical found in artificial butter flavouring. Experiments involving animals have revealed that breathing in diacetyl damages airways and causes lung diseases.

Another explanation is that many microwave popcorns are made using hydrogenated or partially-hydrogenated oils, and they contain unbeneficial trans fats. This may result in an increased risk of severe diseases such as heart disease.

The best advice in this context? Make your munchies or meals from scratch, so you’re fully conscious of what you put into your body.

10 Tips To Eat Healthier And Save More Money

Healthy eating is an active choice to improve one’s lifestyle. It is not about total dietary restriction and remaining thin. Rather, it is about having more energy and feeling better about YOU!

If you find it difficult at first, fear not because you are not alone. Taking this healthier road one step at a time will surely go a long way. Once you embraced healthier eating, you cannot only be fitter but also richer. As you cut back the unnecessary, you can save more money for important things such as your child’s allowance. On that note, here are 10 Tips To Eat Healthier And Save More Money…

CONSUME LESS SUGAR AND STARCH

1. Reduce sugar in fruit juices by diluting it with water. Even if it does not contain added sugar such as the pure fruit juices, it is still good to practice this.

2. A bottle of Strawberry Jam at FairPrice retails for about S$3-9.80. You can save that and reduce guar consumption by using minimum amounts of jam or any spread. Apply it thinly and evenly.

GO FOR REDUCED FATS

3. Did you know that Marigold’s Non Fat Yoghurt is available for S$1.85 while Meiji’s Low Fat Yoghurt is only S$1/pc at FairPrice. Also, milk containing less fat are either the same price or even cheaper than the other types. The point is, you can choose reduced-fat varieties of milk and yoghurt without sacrificing the price.

4. If you are preparing meat, remove the visible fat and the skin off the chicken before you cook.

CONSUME LESS SODIUM

5. You can either reduce or not use salt at all when you are cooking. But, if you want to add more flavors, use iodized salt instead.

6. Want to save more on salt? Gradually reduce the salt you add in your cooking and buy food with lower sodium levels.

INCREASE FIBER INTAKE

7. Eat about 3-4 servings of fruits daily. Banana, orange, and guava are just some of the fruits rich in fiber.

8. It is a known fact that leafy greens are more affordable than lean meat. To eat healthier, eat smaller servings of meat with larger servings of vegetables.

OTHERS

9. Cook more homemade meals instead of buying take-away. For example, cook fish by steaming, grilling, or pan-frying it. Shy away from deep fried food.

10. Lastly, it is no surprise that beer or any alcoholic drinks should be cut down. The recommended consumption should be no more than 3 drinks for men and no more than 2 drinks for women. Reducing your alcohol consumption will not only control your weight but it will also save you more money and lower the risk of cardiovascular diseases.

Image Credits: nutrition education via Flickr

Source: HeartFoundation.org.nz