The world of Tzu Chi (Vol.111)
TZU CHI 111 49 Ng Hui Ling A nutritionist with a Bachelor’s degree in Nutrition and a Master’s degree in Sports Science, who served at the Singapore Heart Foundation before becoming self-employed, providing dietary consultations to vegetarians and writing a nutrition column for a health magazine. There are those who adhere to a nutritionist’s suggestions in setting fitness goals and adopt healthy eating habits. But more often than not, I would encounter those who complain of insuppressible weight gain, yet indulge themselves in lavish spreads at restaurants. With that, a line of thought emerged from the sum of my experiences: a nutritionist is only capable of helping those who are willing to help themselves. A shift in eating habits From my observation, those with the “eat first, diet later” mindset are least likely to succeed in shedding the kilos. Consuming calories is easy, but burning them off requires a great deal of effort. When committing to a weight loss plan, it helps to think twice about your food intake. Although I have a weighing scale at home, I rely on two tricks to keep my body weight in check. Firstly, I estimate fluctuations in my weight based on how fitting my pair of jeans is. I own only a pair of jeans, bought 20 years ago. Even after decades of wear, it remains in good condition and still fits comfortably. I have always refrained from acquiring a new possession before the old one is due for disposal from wear and tear. Whenever my jeans feel a little tight, I would instantly be alerted to the possibility of weight gain. I believe most people in the same situation would buy themselves a new pair of jeans and set aside the old pair until it fits again post-diet, but I would choose to reflect on my recent lifestyle choices and resolve to start exercising regularly instead. The second trick stems from a childhood practice, which has followed me into adulthood. When I was young, my mother would instruct me to transfer the desired amount of food to a small saucer to avoid wastage or overeating. Even as a grown-up now, I would pluck a manageable quantity of grapes – often 10 to 12 – from the bunch before rinsing them clean for consumption, rather than picking one grape after another straight from the bunch. When it comes to snacks like nuts and dried fruits, I tend to set aside the intended portion on a saucer and resist second helpings. As for beverages, I would pour a predetermined volume into a cup before drinking. For a 500 ml bottle of chrysanthemum tea, I usually cap my consumption between 200 and 250 ml, poured out into a cup. Whenever I share my eating habits with my friends, they would tease, “You are already so slim. It doesn’t matter even if you gain some weight, but you make a fuss over every calorie!” I contend; a weight increase of as little as 0.1 kg every month adds up to an accumulated weight gain of 1.2 kg a year. If the weight gain persists at this rate over the next ten years without any effort to make positive lifestyle changes, particularly in terms of dietary intake and exercise, I would end up 12 kg heavier by the end of the decade! In this time and age, there is no reason we should lack access to information on dieting. But are we determined and disciplined enough to successfully shed the extra 12 kg of flab?
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