iHealthy Asia

Can You Lose Weight Eating One Meal A Day?

Every year, there will be a lot of different weight loss practices shared in social media for people who want to reduce weight the easy way.

Recently, eating one-meal-a-day (OMAD) is in the spotlight. People who are following an OMAD diet typically restrict their calorie intake to a single meal or a short window of time.

However, there are studies suggesting that this extreme restriction may lead to health-detriment concerns such as feeling unwell, extremely fatigued, dizzy, nauseated, or having other severe side effects, compared to normal eating patterns or less extreme fasting methods.

If you intend to make the change permanent in your weight loss journey, do not skip meals, and here are 5 easy steps that really help you to lose weight and reach your ideal weight goal in 2021.

1. Never skip breakfast
Image via Canva


Skipping breakfast will not help you lose weight, but could miss out on essential nutrients intake. And because you will be hungry before lunch, you may end up snacking more throughout the day.

Eating high-protein breakfast is among the best healthy morning habits when trying to reduce weight. Foods that are high in protein have the ability to provide a feeling of satiety and therefore you won’t feel like snacking every 30 minutes.


2. Eat regular meals, at regular time
Image via Canva

Eating at regular times during the day, meaning you must take at least 3 meals a day. This eating habit can keep you full and reduce hunger. This is good for weight loss.

It also reduces the temptation to snack on foods high in fat and sugar. Besides, keep your tummy well-fed, eating the right food will increase metabolism and promote better health, while keeping you slim.


3. Eat plenty of vegetables and fruits
Image via Canva


Fruit and veg are low in calories and fat, and high in fiber – which is essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

It’s recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert.

Are you looking for weight loss meal plan? Buy here.


4. Get more active
Image via Canva

In weight loss journey, being active is the key to keeping it off. Becoming more physically active, such as choosing to climb the stairs over hoping into an elevator, will not only help you keep weight off, it will also have a strong, positive influence on your overall health and happiness.

Short workouts are perfect for when you’re new to working out or when you’re just feeling lazy. It’s better to take baby steps than no steps at all.

Determining the best time for exercise and dedicating that time to activity every day will help you make physical activity a consistent habit.


5. Drink plenty of water
drink water lose weight
Image via Canva


People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

It’s easy to overlook, but choosing healthier drinks is a key part of getting a balanced diet. Water is a healthy and cheap choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth.

Plain tea, fruit tea and coffee (without added sugar) can also be healthy. If you do not like the taste of plain water, try sparkling water or add a slice of lemon or lime.




Without a doubt, it takes work to lose weight and reduce unhealthy risk factors. And it comes down to changing not just what you eat, but how you think about food, exercise, and wellness.

This also applies to how to lose weight fast and sustainably. In fact, the faster you want your weight loss results to come, the more you need to change your eating habits, food choices, and physical activity. Also, it’s essential to stay the course with any weight loss diet to be successful.

 To sum up, it’s a change in your lifestyle that brings sustainable weight loss.


iHealthy was established in February 2018, nearly 30 stores opened in worldwide.
iHealthy seeks to create and promote great tasting, healthy and nutritious meal plan.
At iHealthy, we wish everyone get their personalized meal plan to enhance their own lifestyle.
By collaborating with our dietitian, you will achieve optimal results.
Do contact us at 019-787 2868 or drop us an email at info@ihealthy.asia. 



For more relevant articles:

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top