Reduce energy intake and increase physical activity in order to create a negative energy balance.
Choose healthier cooking methods such as steaming, baking, stewing, boiling and roasting. Avoid deep-frying and heavy sauce such as white sauce, Portuguese sauce and curry.
Choose lean meat and its substitute, consume 3 taels (3 pieces of Mah Jong size or 1 palm size) of lean meat per meal at most, such as lean pork, tofu, egg and fish.
Increase dietary fibre intake by selecting dishes with vegetables. Consume at least half a bowl of cooked vegetable per meal.
Avoid excessive intake of alcohol and energy-dense drink.
Eat until 80% full, avoid overeating.
Avoid excessive hunger before mealtime.
Chew thoroughly and avoid eating too quickly.
Quality over quantity, avoid ordering too many dishes in a meal.
When eating out, choose EatSmart restaurant and select “More Fruit and Vegetables” dishes and “3 Less” dishes (less fat or oil, salt and sugar).
Appropriate energy intake is the key to weight loss. All the foods can be divided into 3 categories:
Category
Example
First category Low in calories, eat freely
Green leafy vegetable and gourd: choi sum, spinach, broccoli, winter melon, hairy gourd, bell pepper
Mushroom and fungus: snow fungus, black fungus, straw mushroom, Lily bud
Seasoning: vinegar, pepper powder, ginger, spring onion, garlic, chili, Sichuan peppercorn, anise star, and other herbs (can add a little salt, soy sauce and sugar)
Plain Oolong tea, brown rice tea, green tea, red tea, chrysanthemum tea
Water, black coffee, lemon tea without sugar, lemonade without sugar, plain soup
Second category Contain essential nutrients, eat adequately
