"Abs are made in the kitchen." Weight loss, just like abs, also starts in the kitchen. Here are some healthy dietary habits to consider.
December 6, 2025
Table of Contents
"Abs are made in the kitchen" is a popular health and fitness quote we've all come across, and it's true. Sure, you can work out as often and as hard as you want, but if you're not eating right, don't expect sustainable and long-lasting results.
Weight loss, just like abs, also starts in the kitchen.
Here are some healthy dietary habits to consider that could help you ditch that extra weight.
Portion Control
💡TIP 💡Use smaller plates for a start, choose a red plate and chew slowly!
Portion control is not easy to exercise but it must be done if you are serious about losing weight.
Red is effective at reducing the likelihood of overindulgence. This has to do with colour psychology, and the colour red is often associated with danger, something that we, as human beings, have been conditioned to perceive since we were young.
And don't forget to chew your food slowly! Wolfing down endless servings is not only socially distasteful but can also lead to a host of other problems, not least choking!
Fibre is good
💡TIP 💡High-fibre makes you feel fuller for longer!
You know that technique where you drink water to trick your mind into thinking it's full? Well, you can do it with certain types of food without ending up feeling like a bloated water tank.
Fibre is suitable for you. However, it takes a while for fibre to be digested, which can make you feel fuller for longer.
How does that help to prevent you from eating more at the table since fibre takes time to register and digest? Well, foods high in fibre require more chewing, so you are likely to eat less and slower, and that's how it helps you avoid overeating.
High-fibre foods include beans and legumes, vegetables like spinach and artichokes (the darker the colour, the better), nuts, and fruits like bananas, apples, and oranges.
Protein is good too
💡TIP 💡Protein builds muscle and can keep you feeling full!
A protein-rich breakfast can last you till lunchtime and stave off any creeping snacking tendencies.
The list of good protein-rich foods includes beans and legumes, nuts, low-fat and non-fat dairy products, fish, eggs and poultry. Remember to mix it up with some vegetables, whole grains and fresh fruits.
Reduce and limit
💡 BEAR IN MIND 💡 Processed food and added sugar intake are empty calories!
Our bodies process the food we eat and turn it into, among other things, glucose, which is either used immediately or stored for future use as energy.
Added sugar is usually empty calories, a misleading term in many ways. It's enough to know that empty calories are not suitable for your body and, in the case of added sugar, cause heaps of health issues like diabetes!
Processed food is often high in trans fat. They contain few nutrients and, just like added sugar, are packed with empty calories.
Limit your intake of foods like snacks, convenient foods such as microwave meals, and even breakfast cereals, among others.
Fad diets
🚩 RED FLAG 🚩Fad diets often promise quick weight loss, but they lack scientific backing!
Food Restrictions: Many fad diets require strict rules on what and when to eat, which can lead to expensive and unnecessary food choices. There’s no quick fix for weight loss.
Health Risks: Quick weight loss can be harmful. When you lose weight too fast, your body can react negatively, leading to health issues.
Limited Food Choices: Diets that involve eating only one type of food are not healthy. Your body needs a variety of nutrients from different food groups.
Generic Plans: Everyone’s body is unique, so weight loss plans should be personalized for effectiveness and safety.
More Than Just Looks: While looking good can boost confidence, a healthy weight loss plan should focus on overall well-being, not just appearance.
Lack of Evidence: Any weight loss approach should have clear scientific evidence supporting its effectiveness.
Consult an experienced weight management MOH-licensed doctor: Before starting any weight loss program, it's essential to speak with a professional to understand your body and ensure your health isn't compromised.
Eating right goes a long way toward helping your weight loss goals, but don't forget to include some form of exercise program or routine.
Perhaps more crucial in shaping your success is your determination. So don't give up and enjoy your meal – the healthy kind!
