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Trying to stick to weight loss tips in Malaysia is no joke. With 24 hour mamak stalls, endless food delivery apps and temptations like nasi lemak, roti canai and boba tea at every corner, it’s easy to feel like the odds are against you 😅.
But the truth is, you can lose weight even while living in a food paradise if you make small and consistent lifestyle changes. This blog brings 10 weight loss tips to help you to achieve your diet goals . Let’s go! 💪
Contents
Tips #1: Eat Light Breakfast
Breakfast is very important for your day. If you skip it, you might find yourself reaching for sugary snacks or overeating later. However, breakfast does not need to be heavy. Instead of nasi lemak or mee goreng every morning, you can try healthier and lighter alternatives like:
- Overnight oats with chia seeds and banana
- Boiled or poached eggs with wholemeal toast
- Smoothies with spinach, fruits and unsweetened almond milk
These options are filling, energizing and will not spike your blood sugar.🍳
Tips #2: Practice “Suku-Suku Separuh”
Source: Pengasuhan Positif
This Malaysian Ministry of Health tip is super helpful. You don’t have to cut out rice or your favourite lauk entirely. Just divide your plate like this:
- ¼ carbs (rice, noodles, potatoes)
- ¼ protein (chicken, tofu, fish, tempeh)
- ½ vegetables or fruits
It’s an easy, visual way to control how much you eat without overthinking calories. You can even apply it at the economy rice stall. Over time, this balance helps your body feel more satisfied and help you to lose weight.🍽️
Tips #3: Reduce Drinking Drinks with High Sugar Level
Source: Pinterest
Many people eat healthily but do not realise how much sugar they’re drinking. A single glass of teh tarik or Milo ais can contain over 150–200 calories and don’t even get started on the calories in bubble tea yet🧋.
Here’s what to do instead:
- Ask for “kurang manis” when ordering drinks.
- Replace sugary drinks with herbal teas, infused water or plain water.
- If you crave something sweet, try homemade smoothies with no added sugar.
Small swaps can save you hundreds of calories a day and help reduce belly fat too.🧃
Tips #4: More Exercise
Daily exercises matter more for long-term fat loss. If you don’t enjoy gym or aggressive workouts, try:
- Walking 5,000 to 10,000 steps a day
- Zumba
- Yoga
The idea is to move more than you sit. The more you move, the more calories burned. If you are a busy workaholic, set a reminder to stand and stretch every hour. It not just can help you to lose weight but also to keep your body shape fit.🏃♂️
Tips #5: Don’t Eat Late at Night
Source: Pinterest
We Malaysians love supper but our metabolism slows down in the evening, making it easier for the body to store excess calories as fat when we eat late. Try to practice this:
- Eat dinner earlier or around 6:30–7:30 PM.
- Avoid heavy meals at night such as fried food, carbs and sugary desserts.
- If you’re really hungry late at night, go for low-calorie snacks like a small fruit, hard-boiled egg or some nuts.
Getting into the habit of earlier dinners helps with digestion, sleep quality and weight loss🌙.
Tips #6: Stay Consistent with Meal Times
Source: Pexels
Our bodies love routine. Eating irregularly like skipping lunch and then bingeing on dinner can confuse your hunger hormones and mess up your metabolism. Try sticking to consistent times for your breakfast, lunch and dinner.🍜
If you’re always busy, prepare meals earlier so you do not end up grabbing fast food or snacks in a rush. Your energy levels will thank you!⏰
Tips #7: Shop Smart at Malaysian Grocery Stores
Source: Pexels
Healthy eating starts when you go shopping. If your kitchen is filled with junk food, it is harder to resist temptation. Here is how to shop smarter:
- Write a shopping list and stick to it.
- Avoid going grocery shopping when you’re hungry.
- Look for healthier items like brown rice, wholemeal bread, unsweetened yogurt, lean cuts of meat and lots of colourful veggies.
- Check the food labels and pick items with lower sugar, sodium and fat content.
Local supermarkets like Giant, Lotus’s, Aeon and even pasar tani have affordable and healthy choices if you know what to look for.🛒
Tips #8: Learn to Say “No” Politely
Source: Pexels
Malaysians are generous with food especially during family gatherings, open houses and potlucks, people will keep offering you food. But remember, you don’t have to say yes to everything. You can politely decline without offending anyone like🙅♀️ :
- “I’m full already, but thank you so much”
- “I’m watching my diet these days, maybe next time!”
Tips #9: Have Good Sleeping Practices
Source: Pexels
Lack of sleep messes with everything including your hunger hormones, your energy levels and your cravings. When you’re sleep-deprived:
- You tend to crave high-carb and high-sugar foods.
- You’re too tired to work out.
- Your body holds on to fat more stubbornly.
You can aim for 7 to 8 hours of quality sleep. Try reducing screen time before bed, keeping your room cool and dark and having a fixed sleep routine. Your body will recover better and burn fat more efficiently overnight😴🔥.
Tips #10: Surround Yourself with Supportive People
Source: Pexels
Weight loss is a journey and it is so much easier when you have people who support you. Tell your friends, family or even your partner about your goals:
- Ask them to support your healthy choices.
- Join a group fitness class or online challenge.
- Follow local fitness influencers for motivation.
Having someone to remind you of your goals or work out with you can make the process feel less lonely and more exciting🤝🏽.
4 Steps to Ship Your Weight Loss Equipments, Foods and Drinks via EasyParcel
Proper Weight Loss Equipment Packaging (Optional for Foods and Drinks)
Choose the strong and right packaging for your weight loss equipment and make internal cushioning to protect it from impact damage using bubble wrap or other materials. To understand more, you can refer to EasyParcel packaging guidelines and you can also buy packaging materials through our EasyParcel Shop.
For your foods and drinks, you can straight use the original packaging from the stores without extra packaging.
Measure and Weigh Your Weight Loss Equipment (Optional for Foods and Drinks)
You can measure and weigh the volumetric weight and actual weight of your weight loss equipment at EasyParcel and then declare the higher weight when you make your shipments and foods and drinks are optional to this step.
Quote and Book on EasyParcel
Go to your EasyParcel account then click “Send Parcel” and select the delivery services you want. You can try our On-Demand delivery if you want to ship food and drinks.
After that, fill in all your shipping and parcel details. Then, you will be directed to the courier option list to decide your courier services..
Finish Your Booking Payment
After you have decided which courier service you want to use and agree with their service agreements or terms, you can proceed to make your payment. That’s it, once your payment is confirmed, your weight loss equipment, foods and drinks will be picked up at the selected pick up location.
Now you know the 10 weight loss tips for Malaysians. Losing weight in Malaysia is not about cutting everything out, it’s about smart swaps, balance and a bit of planning. You don’t need to say goodbye to nasi lemak forever, just learn to enjoy it mindfully once in a while.😎
If you are excited to start your weight loss plan with your friends now, you can try our On-Demand Delivery and ship your extra weight loss equipment, foods and drinks to them through Lalamove, Panda Go and GrabExpress in EasyParcel. You are welcome to join this big family by signing up your FREE EasyParcel account and get your FREE RM10 coupon.🥰
