12 SMALL SWAPS THAT SHRINK A WAISTLINE

No crash diets, no expensive programs — just everyday changes that add up

By the H&L Editorial Team

1. Use a smaller rice cup. Measure one cup of cooked rice per meal and serve it with a smaller ladle. Fill the rest of the plate with vegetables.

2. Mix your rice. Combine white rice with brown rice, adlai, corn grits or cauliflower rice. You’ll barely notice the difference, and you’ll get more fiber.

3. Swap the soft drink for water. One regular soft drink a day can add several kilos a year. Add calamansi or cucumber slices for flavor.

4. Rethink your coffee. Three-in-one coffee mixes and milk teas can pack several teaspoons of sugar per cup. Switch to brewed coffee with a little milk and no sugar, or reduce the sugar gradually.

5. Walk after meals. A 10- to 15-minute walk after lunch or dinner helps lower blood sugar spikes.

6. Eat vegetables first. Start each meal with the vegetables on your plate. Fiber first slows the rise in blood sugar from the rice that follows.

7. Choose your ulam wisely. Go for steamed, grilled, boiled or stewed dishes — inihaw, sinigang, tinola, pinangat — more often than fried ones.

8. Stop eating at “busog na.” Filipinos often keep eating to be polite or because food is still on the table. Learn to stop when you’re satisfied, not stuffed.

9. Don’t drink your fruit. Eat whole fruit instead of juice. A whole mango or orange fills you up; a glass of juice doesn’t.

10. Take the stairs. Use stairs for one or two floors, park farther away, and get off a stop early. It all adds up.

11. Sleep seven to eight hours. Short sleep raises hunger hormones and cravings, especially for sweets and carbohydrates.

12. Measure your waist monthly. Weight can fluctuate. Your waist is a better guide to the fat that matters most.