12 Tips To Eat Healthy And Stay Fit

Obesity statistics ring alarm bells in Malaysia, a new figures show show that almost 18 percent of the country, or more than five million people, can be classed as obese. A further 30 percent are overweight, according to Malaysia health minister.

At Penang Foodie, our job is to eat (a lot), and share it to you guys, as stated in our mission statement. Well, we do care about our physical appearance as well as our health, just like you. Thus, we did some research and curated 12 tips to eat like a boss and stay healthy and fit.

Tip No 1: Don’t skip breakfast.

Healthy Eating Tips Penang Foodie

This is probably the easiest one among all. Skipping breakfast could leads to your hunger increases, metabolism drops and gain weights. Weight gain is ultimately the body’s result of skipped breakfast meals. Because skipping breakfast slows your metabolism and increases your hunger, this can add up to extra calories over time. – Lives Strong

Tips No 2: Eat lots of veggie and fruits

Penang FoodieFruit and vegetables contain fibre. This can help to control cholesterol levels and keep blood sugar levels steady. Eating fruit and vegetables can help to replace other foods that are high in fat, salt and sugar, which further helps to reduce our risk of these diet-related diseases. – Patient Info

Tip No 3: Try Meatless once a week
Healthy Eating Tips

Several large studies in Europe and the United States have demonstrated that people on plant-based, vegetarian diets tend to have a significantly lower body weight and body mass index (BMI). Okay, one day only la! If you don’t like the idea of a whole day without meat, consider starting with a couple of meatless dinners each week. – Meatless Monday

Tip No 4: Exercise with your partner

Eating Tips

Consistent small actions soon add up to big changes. The keyword here is consistency, set yourself a goal and strive for it. For this reason, why not choose to jogging or cycle whenever you can? You will burn more calories as you go about your day without the need for further diet restrictions. – Life Hack

Enjoying a workout with your better half or your friends can be a great opportunity for some quality time together, even if you have different fitness levels.

Tip No 5: Sign up gym class

Gym Penang Foodie

We go to gym as well, if you wanna know. *finger-crossed Gym workouts are one of the best ways to turn healthy and fit, and increase your energy levels. A good workout fights obesity and heart problems by improving blood circulation to your heart. – Zipheal

Tip No 6: Drink more water


Water is the best choice as it hydrates you without adding any extra calories to your daily intake. Consider drink some water before eating as it will boost about 24-30% in metabolism for 1-1.5 hours after intake, according to research. – Authority Nutrition

Tip No 7: Police your portion

Penang Foodie Guide

It pays to become aware of how much you are eating, exercise portion control and slowly scale it down. Even small reductions of 10-20% are often enough to tip the balance and trigger weight loss. Think about cutting your serving of meat in half. That’s because it’s best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, as mentioned above. Try measuring your portions more carefully and don’t underestimate the power of using smaller bowls! – Life Hack

Tip No 8: Cook it yourself, sometimes


I do agree, after some hectic days, it might seems to be easier to dine out. But, you lost your controls completely, portion and ingredients. You can enjoy home cooking health benefits all the time, you take control! – Health Fitness Resolution

Tip No 9: Be choosy about nighttime snacks


Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the laptop or TV is one of the easiest ways to throw your diet off course. So, let’s be more picky about our nighttime snacks, substitute it with raw almonds, fruit and whole-grain cereals handy. – Glamour

Tip No 10: Be smart


If you had a big or heavy lunch, you should go for a light dinner, sometimes just yogurt and fruit.

Tip No 11: Lower Sugar Consumption


Boss, teh tarik kurang manis”, let’s practice this whenever we go to mamak stall or kopitiam. Too much sugar, especially between meals can increase risk of tooth decay and will add extra calories so limit your added sugar intake. – Nutrition UK

Tip No 12: Make coffee & tea your best friends

Cafe Penang Foodie

Coffee – caffeine is one of the very few natural substances that have actually been proven to aid fat burning. Several studies show that caffeine can boost the metabolic rate by 3-11%.  – Authority Nutrition

Tea – There is some evidence that long-term consumption of green tea catechins is beneficial for burning fat and may work with other chemicals to increase levels of fat oxidation and thermogenesis. –  Mercola


Penang Foodie presents 12 tips to eat like a boss and stay healthy and fit. We’d be writing more fitness/health articles like this. We hope you enjoy reading it.


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  1. I really need to do survey on healthy night snack as I do eat a lot heavy meals for supper. ^^”” Really need to follow your tips so that can be healthy me ^.^v

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