There’s no more effective way to lose weight than to look at your own diet and figure out which foods to start avoiding. According to studies, exercise alone isn’t enough to lose weight: the body reaches the stage where working out can no longer burn extra calories. It needs to be partnered with a healthy diet and strict discipline to see the results you’re aiming for. 

Generally, when trying to reduce weight, it’s important to change the diet and avoid foods that are heavy in calories. We admit that it’s quite hard to do this because most of us don’t know how many calories there are in the meals and drinks we consume on a daily basis. For instance, a cup of white rice can contain as much as 242 calories and 54 grams of carbohydrates. But how many of us actually know that without looking it up online? For today’s article, we want to help those who want to lose weight by making a list of foods to stay away from. Check them out below:

1. Murtabak and other hawker meals

Let’s start with the meal that Singaporeans would have a hard time resisting: murtabak.

A single serving of the crowd-favourite murtabak can contain as much as 675 calories. In terms of fat content, it can contain close to 58 grams, which is already double the daily recommended fat intake.

If you don’t feel good after finishing an entire plate of murtabak, it’s likely because of the unhealthy amount of calories and fat you just consumed.

We know it’s hard to avoid classic hawker meals like murtabak because it’s cheap and easy to find, but now’s the right time to take them out of your daily diet if you’re determined to lose weight. 

Other unhealthy hawker meals to avoid are fried carrot cake, hor fun, lor mee, bak chor mee, oyster omelette, fried bee hoon, and even laksa.

According to the specialists at Endocrinology Singapore, these comfort hawker meals increase the risk of developing diabetes and metabolic disorders because of the unhealthy amounts of calories, fat, and sodium.

Avoiding these foods will not only help you achieve your ideal weight but prevent your health from suffering in the long run as well. 

2. Baked goods

Guava Lychee Cake, cafe at Dhoby Ghaut

Another food that most people may struggle to remove from their diet is baked goods, like cakes, cookies, donuts, and other sweet desserts.

Baked goods are usually high in added sugars, including fructose. According to a study on the effects of fructose on appetite, those who consume it are more likely to experience a greater desire for food compared to those who consume glucose.

This means that consuming sweet pastries, which are already high in sugar and trans fat in the first place, can make a person feel even more hungry.

So, the next time you feel a craving for donuts and cupcakes, you might want to think twice as that will only lead to more unhealthy cravings. 

3. Sugary drinks

iced cola glass on the table

Most sweet beverages like soda, fruit juices, and sports drinks contain an unhealthy amount of added sugar and usually lack other nutrients.

These surgary drinks don’t help us feel full at all, so consuming them only adds more calories to our diet without providing the nutrients our body needs.

This leads us to crave more food and add more calories to our diet. For example, fruit juices, even if they’re advertised as a healthy drink, aren’t really good for anyone. In fact, some of them can be as bad as sodas and may lead to weight gain.

Fruit juices don’t contain any real fruit in them, only sugary and chemical additives that taste like fruit, so what’s in them is basically fruit-flavoured water with an unhealthy amount of sugar.

4. Frozen meals

Frozen meals are attractive alternatives to regular meals because of how cheap, accessible, and easy to prepare they are.

All you have to do is throw them inside the oven and you’re good to go. Why spend almost an hour preparing your lunch for work when you can get one at the nearest convenience store, right?

However, keep in mind that frozen meals last longer inside the fridge because they’re loaded with sodium, a natural preservative. Sodium makes us retain water, which bloats us up in the process. If you’re feeling bloated, you won’t feel and look your best regardless of the weight you’ve lost. 

5. Energy and snack bars

Granola bars

There’s no doubt that everyone needs their daily fibre intake because it keeps your digestive system working and makes you feel full. 

However, what we don’t need is one day’s worth of fibre (25 grams) in a single snack bar. It might sound good in theory to consume a lot of fibre, but too much of it will leave us feeling gassy and bloated. 

Nutritionists recommend choosing snack bars with only 7 grams of fibre per serving. As much as possible aim for 25 to 35 grams of fibre every day, divided into three meals and two snacks. 

Fibre intake needs to be consistent throughout the day to avoid feeling hungry easily and improve digestive health. 

Most of these portable snack bars are also full of added or refined sugar. Obviously, that doesn’t do any good for your diet. 

In Conclusion

When trying to lose weight, it’s important to look at your current lifestyle because chances are you’re eating unhealthy or unwise meals on a daily basis. 

Exercise alone isn’t enough to lose weight, so you should also be willing to change your diet and give up the unhealthy meals you regularly enjoy. 

Anyway, do you have favourite meals that you personally removed from your diet in order to lose weight? If so, don’t hesitate to share them with us!

Credits: Local Leads Co, a Digital Marketing Agency

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