Protein first: the simplest habit

If you only change one thing, add protein to every meal. It is the most filling nutrient, and it helps you keep muscle while you lose fat — which keeps your metabolism up.

How much?

While losing weight, aim for about 1.2 to 1.6 grams of protein per kilogram of body weight each day. For a 65 kg person that is about 80 to 100 grams. Our Body Calculator works it out for you.

Easy local sources

• 2 boiled eggs — 13 g
• 150 g grilled chicken breast — about 46 g
• A serving of steamed or grilled fish — 30 to 38 g
• A cup of plain Greek yogurt — about 23 g
• Tofu, taho, edamame and monggo for plant protein

Make it a habit

Plan the protein first, then add vegetables, then rice. At breakfast, swap sweet bread for eggs. At merienda, choose yogurt, boiled eggs or peanuts instead of chips.

All tips