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Hi everyone! Have you ever wondered, how you can manage your weight even when you are on a tight schedule? Then, this video is for you. People working in the healthcare industry have a busy schedule. Due to this, weight management often becomes difficult, as you may tend to practice unhealthy eating habits. Preference of food could be based on convenience, instead of nutrition. Besides, lack of exercise could be another contributing factor. After long hours working in the hospital, you might feel tired and run out of motivation for exercise. Thus, here are some tips and tricks for better weight management. Portion control is one of the effective methods to maintain a healthy weight. Often, people eat what is on their plate, rather than what their body needs. Therefore, we would like to introduce the concept of Malaysia Healthy Plate, as an easy-to-understand visual guide. Malaysia healthy plate divides into 3 components, which are, Quarter plate of grains or grain product, another quarter plate with good sources of protein, and half plate with fruit and vegetables. Furthermore, increasing fiber intake can manage weight effectively. As high fiber food requires more chewing, allowing your brain to realise that you are getting full. Additionally, limit the food that contains high fat, such as deep fried food. Limit sugar-sweetened beverages such as soft drinks and drink plenty of water everyday. In terms of physical activity, try to have a walk during break time. Grab the chance of exercising while travelling to hospital, by parking the car further away from the entrance, or walking from the public transport station. So remember, portion control. increase fiber intake. limit high fat and sugary food, and increase physical activity can help for better weight management!