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Finding that balance between Prata and Personal Training

Local Hawker food

“A moment on the lips, forever on the hips” – maybe you’ve heard of this before. Nobody loves these kinds of guilty reminders that all our favorite local treats come with a fatty lining. Not all cholesterol is harmful though, Some are bad, but some are innocent and good. Cholesterol may even give you a more effective workout because your body needs HDL cholesterol to make hormones, build cells, and work your metabolism. It is important for testosterone production and it is also one of the more crucial hormones related to muscle building. Who knew!


But let’s focus back onto the main crux of this article – how much do we need to move to burn off our sinful delights. Firstly, across the board, our local foods from the hawkers aren’t the healthiest. You can hardly find a salad shop nestled amongst them. A big majority of these foods require huge amounts of oil, salt, and MSG to bring out the flavors, it’s no wonder that we love eating them. Indeed home-cooked food is the best option, but the reality is that most homes simply do not have the time to prepare healthy meals on a daily basis.


So let’s try to counter the evil with our tailored workout to burn off all the bad in these treats, starting with:


1 Plain + 1 Egg Prata, with Curry

With a whopping total of 820 calories, and 895 mg of sodium, it should be no shocker that this simple meal packs a whole lot of evil. Firstly, to counter the high sodium intake, drink plenty of water to flush it out. Add in a generous lemon squeeze to your water to help remove the oil buildup that lines along your inner organs. Next, pair it with exercise that makes you sweat – think cardio. Plan your prata spot to be a 30-min run away, and burn off about 400 calories pre-meal. Post meal, walk or stroll back to your home in 50 mins (200 calories), that brings your total burn to approximately 600 calories. You need not burn your full calorie intake!


Pro foodie tip: The next time you’re thinking of getting a prata, swap it out for Thosai and bring the calorie count down to 450 calories, while still enjoying your curry.


1 Large Milk Tea + Pearls

A tasty cuppa of boba comes in at 455 cal. The good news is that this estimate reflects drinks with added sugar, so it can easily be lessened as you select a lower sugar percentage. Boba tea in general already has huge amounts of sugar as you can most probably guess, to burn those off you’ll need to engage in short burst exercises such as sprints. If you live in a condo, do a vigorous swim for 40 mins to burn off 450 calories. Alternatively, plan a soccer match with your friends – an hour of constant movement on the field burns off 500 calories easily.


Pro foodie tip: Choose a healthier tea base such as Earl Grey or Oolong, check with the staff if they use syrup or tea bags, and opt for 0% sugar as the pearls naturally sweeten your drink. A medium cup will also drastically reduce your intake compared to a large one.


1 Basket of Korean Fried Chicken Wings

1 chicken wing will cost you 49 calories, so a serving of 8 will bring that to 400. Any more, and you can do the math. Chicken is relatively good for you, but the batter and the oil is what you want to burn off. A high fatty type of food can be paired with a mixture of strength and cardio exercise. Pre-meal, you can take a walk to hunt around for the best chicken wings in Tanjong Pagar. During the meal, complement your wings with hot green tea. Post meal, consider taking a walk instead of sitting down, and plan for a strength workout 2-3 hours after.


Not sure what to do for your strength workout? Consider getting a Personal Trainer to assist in some effective moves. A personal trainer will not only provide you the best exercise, they’ll also watch your form to ensure you’re not injuring yourself in the process. They’ll also be strict with your timing between cardio and strength exercises, so you’ll really pack a good workout without too many rest intervals after your finger licking meal.


In general, avoid doing a workout from a place of guilt. Consider working out before you eat so you can enjoy your meal guilt free, this also trains you to adopt exercise as a habitual activity. Remember that balance is key, so eat in moderation and don’t overdo your unhealthy intake.



Still having doubts about how best to burn off fats from your favorite meals? Connect with us today and let us pair you with our personal trainer that can help you plan a diet and exercise program where you’ll still be able to enjoy your boba and prata in controlled moderations. Improve your health, fitness, and form altogether – kick start your transformative journey with us today!


Personal Trainer Singapore Khit
About Tze Khit
Tze Khit is a distinguished personal trainer with a Bachelor’s Degree in Sports & Exercise Science from Edith Cowan University. Passionate about optimizing human potential, he offers expertise in weight loss, toning, and rehabilitating injuries. His holistic methodology integrates human anatomy, physiology, and bespoke training plans, rooted in initial functional movement screening. Certified by the Singapore Sports Council and holding multiple National Council on Strength & Fitness accreditations, he masterfully employs techniques like myofascial release and neuromuscular activation, ensuring clients achieve their fitness aspirations swiftly and safely.


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