Food Philosophy | MVMT | Movement Alley

Food Philosophy

I hate to be the bearer of bad news, but, my friend, you simply cannot out-train a bad diet.

If you think about it, there are 168 hours in a week. Working out 4 hours a week (which is already quite a lot for most people!), that leaves you with 164 hours to deal with your already long list of things to do. I understand that living in Singapore is incredibly stressful, and the last thing you want to do is to spend even more mental energy thinking about what to eat.

My food philosophy is simple:

There is no such thing as bad food or good food. Food is fuel.
Meals should not make you miserable.
Eat now for the kind of life you want to live when you’re old.

Losing weight is a simple math sum. You've got enough on your mind, so let me simplify it for you.

Step 1: Understanding how calories relate to weight loss

Step 2: Knowing how many calories and protein you need

Step 3: Knowing how many calories and protein is in your meals

Step 4: Easy meals that you can cook at home

Step 5: Easy meal choices you can make when you're eating out

Understanding how calories relate to weight loss

To lose weight, you need to be in a calorie deficit.

Roughly 7700 calories = 1KG

A healthy goal is to lose 500g a week, which is only a calorie deficit of 550 calories a day! The calorie deficit can come from eating 300 calories less than usual, and moving for 30 - 50 minutes a day.

Knowing how many calories and grams of protein you need

The best way to calculate this is to go use a free online macros calculator like this one. Don’t be freaked out by the numbers! Just focus on calories and protein.

Knowing how many calories and protein is in your meals

This one is a little tricky because we’re naturally bad at guessing how many calories we’re consuming. The aim isn’t perfection, but to reach a point of being able to roughly estimate calorie intake so we can eat intuitively. I would recommend spending 2 months using a tracking app like MyFitnessPal, just so that you can better estimate your calorie intake.

Easy meals that you can cook at home

I am the laziest person when it comes to cooking, especially after a long day at work. Here’s a guide to my favourite 20 minute meals to cook at home, with a focus on meals that are low in calories but high in protein.

Easy meal choices you can make when you're eating out

Eating out in Singapore is actually really difficult when you’re trying to be on a calorie deficit. It’s also the way we socialise with people, and it always feels weird being the odd one out when someone says “Let’s have pizza!”. I promise you, your real friends will understand, and it will become easier as a habit to make healthier choices. Here’s a guide on how to choose healthier foods when you’re eating out.