Weight Loss Diary: The importance of your diet

Written by Cheryl Tay on . Posted in Cheryl Tay Blog | Blog Post of Cheryl Tay

I’m almost to the end of the GLOW BFF Challenge and I thought I would share some of the learning points that I have taken away from this experience. As part of the programme, we had two nutritional workshops to help us understand better what we are putting into our mouths.

Indeed, diet is a very important part of the weight loss process. Some even say it is 90% of weight loss, while exercise is a mere 10%. So you may be working out really hard but if you are not eating right, you will find it very difficult to achieve the results you want.

you are what you eat

Here are some changes you can make to your diet to aid you with your weight loss:

1) Reduce sodium
- cut down on gravies
- use herbs and spices
- read food labels
- eat fewer processed foods

Consume no more than 2,300mg of sodium a day. Reducing sodium in your diet will prevent water retention and also help your blood pressure.

2) Reduce trans fat
- use olive oil spread instead of margarine
- cut down on pastry and bakery products
- cut down on fried foods, chips, processed foods

Eating a lot of trans fats increases your risk of heart disease and other problems.

3) Reduce saturated fat
- choose healthier cooking methods
- spoon away oil layers of soups
- choose low fat or non fat products
- trimming away fat during food preparation

Saturated fat intake is linked to high cholesterol and increased risk of coronary heart disease and stroke.

4) Choose healthy fat, eg. Omega 3 and 6
- snack on nuts and seeds instead (but please eat in moderation and not feast on them!)
- salmon is high in Omega 6
- choose to use olive oil

5) Increase dietary fibre
- take 2 servings of fruits and vegetables a day
- choose high fibre products such as whole grain


These steps will help with your body levels such as cholesterol, blood sugar levels and triglycerides.

I have been eating clean for the past week and I saw an immediate drop in weight and body fat percentage, which was very encouraging on this weight loss process of mine!

Do start implementing these tips into your diet soon… why not start today? :)

An example of my daily diet:

Breakfast – 2 slices of wholemeal bread + 1/2 palm size tuna (tuna in water)

Lunch – 1/2 bowl brown rice + 1/2 palm size fish or chicken + 1 cup of vegetables

Dinner – Same as lunch

Snacks between meals – No more than 20 almonds a day or two slices of fruit

Water intake – At least 2 litres a day

*palm size refers to my own palm!

eating clean

It may sound sad or boring, but I actually enjoy eating like that!

Just to share, I’m eating 3 servings of carbs, 2 servings of protein, 2 servings of fruits and 2 servings of vegetables a day. Half a bowl of rice or two slices of bread make one serving of carbs.

On top of eating clean, I’m also taking the GLOW supplement. It is helping to curb my appetite and also makes me feel fuller faster!

Glow duo box-low res copy

*All opinions reflected in the post are the bloggers’ own. The contest of this post is not edited by GLOW. GLOW is an all-natural weight loss supplement. The proprietary blend is clinically proven to burn fat and maximise weight loss. All rights reserved.

Cheryl Tay

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Singapore’s only female full-time motoring and motorsports photojournalist. Independent automotive consultant and prominent local motorsports personality Cheryl Tay is uniquely passionate about all things cars and motorsports. She also has a strong passion to share her interest and knowledge, hence having a dream to become the ‘Oprah Winfrey of cars and motorsports’ and create a multimedia platform for her sharing. - A female in a male-dominated world, Cheryl Tay is Singapore’s only female full-time motoring journalist and motorsports blogger and she regularly writes for prominent titles in Singapore, Asia and internationally. (See full list of titles that Cheryl Tay writes for here.)

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