On a typical Friday afternoon, meeting groups of people jogging and packed fitness centres is a common sight around Kigali. Whereas for some it’s purely fun, this Friday gig is actually part of the government’s drive to encourage mass sports and exercise in a bid to promote healthy living.

A good number of people engage in active sports/exercise to either cut or maintain a certain body weight. But regular physical activity is not all you need to adopt in order to lose weight. Medics caution that whoever is interested in losing weight or slimming, should think of coupling exercise up with healthy diets.

According to Dr Albert Ndata, a general practitioner in Kigali, diet is one of the most important ways of cutting weight.

"One should watch what they eat because it is essential in as far as keeping one in shape is concerned.

Reducing sugars in soft drinks and snacks, as well as regulating intake of high calorie foods is very vital,” noted Ndata.

He further advises that fruits and vegetables should be taken in plenty as well as meals with low carbohydrate content. A good water intake and stress reduction are equally important, he adds.

For Isaac Bikorimana, a nutritionist at Kibagabaga Hospital, regular physical activity will only become effective if one also opts for a good diet.

"For one to lose weight, it’s recommended to consume food which is low in fat and sugars, as well as foods with high fiber. Foods with high content of water also help when it comes to losing weight, for instance, fruits like watermelon and vegetables such as broccoli and spinach,” he notes.

He advises that one should drink as much water as possible as it helps in suppressing one’s appetite, cleans and hydrates your entire system. In addition, Bikorimana points out that water also helps in removing extra fats from the body. "Sweets, fast foods and snacks should be avoided, but if one is a fan of snacks, they should opt for items like apples as they ease digestion thus helping in weight loss,” he adds.

"One interested in losing weight should take more calories from proteins than fats. Eating fiber-rich food induces early satiety, thus helping one to eat less,” says Rachna Pandey, a medic at Ruhengeri Hospital.

She says such foods include whole grains like oats, barley as well as fresh vegetables like broccoli. She warns that, alcohol and sugary drinks should be avoided at any cost.

Alice Nturo,a nutritionist at Ruhengeri Hospital, says balancing one’s diet not only keeps one healthy but can also help one to trim their weight.

"Balancing meals helps in giving one the correct amount of the required protein, carbohydrates and vitamins in one’s body. And most importantly, it leads to weight loss. Nevertheless, one can also consume more proteins, fruits, and vegetables instead of a lot of carbohydrates,” she says.

Nturo adds that exercising at least three times a week as well as increasing vegetable and salad intake, without disrupting the normal feeding is essential in weight loss.

She advises that it’s more beneficial to eat a full meal in the morning and have a light meal in the eveningWatch quantity of food

Pande advises that if unhealthy foods like ice creams, cakes and chips cannot be avoided, it is better to take smaller servings.

She adds that chewing food slowly stimulates the satiety centre of brain and hence a less quantity of food consumed.

"It is also important to avoid distractions like using mobile phones or computers while eating, as a person would tend to eat more with these distractions. Snacking in between meals or while watching TV is a harmful habit and should be avoided at any cost,” she says.