Weight loss can be a struggle, for this is something that happens over time, and one needs to stay very determined and motivated throughout the whole journey. Many people hire trainers to help them set up a correct and effective workout plan to reduce extra pounds and tone their body. But too many people end up quitting if they don’t see any satisfactory results after months and months of exercise. What these people are actually missing out on is a healthy and proper diet. Exercise without a proper weight loss diet is not of much use and does not help that much in losing the excess weight. There are weight loss programs in Singapore that can help you with the entire process.

Diet is the driving force in weight loss. Better nutrition, combined with exercise, has always been the most effective prescription for weight loss. It is to be kept in mind that if one starts eating too little the body goes into starvation mode, in which the body resists weight loss. Therefore, one needs to plan out a balanced diet intake that would provide the body with all the necessary nutrients like protein, fiber and vitamins and cutting out, or at least reducing, foods with a lot of calories. In simpler words, it means someone trying to lose weight should eat more vegetables, foods with high protein and avoid eating processed food and drink less alcohol.

The following are foods that have been proven to be weight loss friendly. One should add them to their diet to help with their weight loss.

Whole eggs: Rich in protein and healthy fats, eggs are very filling with a very low-calorie count. They help suppress one’s appetite, which makes the weight loss easier.

Leafy green: Vegetables could be the best help in your weight loss journey. Having fewer carbohydrates and low calories yet rich with fiber, they tend to be perfect for a weight loss diet. These also include antioxidants, minerals and vitamins that aid in burning the fat.

Salmon: Fatty fish like salmon has high-quality protein, various nutrients and healthy fats. It contains omega-3 fatty acids that reduce the inflammation and assist in weight loss.

Lean Beef and Chicken Breast: Eating unprocessed meat is a great source of protein. Replacing fats and carbs in your diet with protein-rich meat makes it easier to shed excess fat.

Boiled Potatoes: They have various properties that make them good for weight loss and optimal health.

Boiled potatoes are super filling and reduce the appetite which helps in the weight loss journey.

Avocados: They are a unique fruit that is rich with healthy fats. They also contain high water level and are rich in fiber so they could be a good addition to your diet. But it is important to keep the intake moderate.

Based on the above-given information you can work out the balanced diet plan that would help you shed the extra pounds.

Being overweight can have several negative impacts on you, your body and the people around you. Some of these effects may be obvious, but some of it are subtle and almost invisible. In any case, they all can have an adverse effect on your life.

In this article, we’ll enlighten you on some of the effects of being on the heavier side.

Physical Effects

One of the most obvious set of effects from being overweight are physical. These include:

  • High Blood Pressure – Being overweight means you have excess fat. This increases vascular resistance and your heart will have to work much harder than it should to circulate blood around your body. This leads to high blood pressure. This can also lead to kidney disease.
  • Fatty Liver Disease– This is a condition where excess fat accumulates around your liver. This is more common in obese persons and can lead to cirrhosis or liver failure
  • Complications During Pregnancy– Women who are overweight are more likely to develop diseases such as gestational diabetes or preeclampsia. They may also be unable to deliver vaginally and require a C-section
  • Musculoskeletal Disorders– Having excess fat means that additional force is exerted on your joints and muscles. This leads to pain and even permanent damage.
  • Cardiovascular Disease– There are several complications related to the heart that can arise due to obesity including heart attack, blood clots (which can lead to stroke), angina, coronary heart disease and atherosclerosis (artery hardening)
  • Type 2 Diabetes– High blood sugar caused by lifestyle choices of obese persons can lead to many other medical conditions such as stroke, kidney failure and nerve damage

Financial effects

Being overweight can also have some financial effects. These include:

  • Loss of Livelihood– Labour intensive jobs cannot be done effectively by persons who are overweight as they lack stamina and endurance.
  • Increased Life Insurance Premiums and Health Care Costs– Persons who are overweight tend to spend more on health care than fit persons. Additionally, premiums may increase as persons who suffer from obesity are more likely to develop lifestyle diseases.
  • Wardrobe Expenses– persons who continue to put on weight have to buy clothes more often than other persons who maintain a healthy weight. This is because the clothes simply don’t fit anymore.

Psychological and Social Effects

Obesity can also have some psychological and social effects. These include:

  • Anxiety – Persons who are obese constantly live in fear of being made fun of or rejected by society. As a result, they suffer from anxiety.
  • Low Self-Esteem – Low self-esteem is very common for persons who are obese due to the pressures and abuses of society. This can lead to withdrawal, eating disorders depression and even suicide.
  • Eating Disorders – The pressure from society can cause them to develop eating disorders such as Bulimia just to lose weight.

Luckily, you can lessen the chance of this happening to you by eating healthy and being active. Persons who are overweight and wish to undergo weight loss in Singapore can visit a slimming centre where there are a wide variety of effective slimming treatment services available that can help you to reach your desired weight goal.

Weight loss can be a challenging achievement, and to be able to achieve it requires a great level of motivation and persistent effort. What’s more, having an idle and desk-bound lifestyle along with the plenteous amount of food available makes the weight loss process arduous.

But, there are methods and programs that people use to shed the excess weight. A healthy weight is vital for good health. There are also weight loss programs and slimming centres in Singapore that can help you with your weight loss plans.

Below, we’ll share some tips that you can use to reduce the extra weight and get rid of it permanently.

Being Ready for the Change

To be able to reduce weight one should be truly dedicated and committed to making all the changes to their routine that would be necessary to shed the extra pounds. Losing weight requires a person to make some sacrifices and stick to them, as it is a process that permeates every level of your lifestyle.

Set a Realistic Goal

The second step on your weight loss journey to calculate the weight loss that would work and be healthy for your body type. For this, you need to learn about your Body Mass Index (BMI) and plan out your calorie intake based on that. Setting up short-term goals adds to the motivation needed to keep you on the track towards the long-term goals.

Prepare a Healthy Meal Plan

Set up a balanced meal plan that allows you to have a range of foods in moderation. Make your weight loss easier by adding to your diet the foods that help in this process. Some of these high-protein foods are tuna, salmon and chicken breast. Add leafy greens too including spinach, kale, cabbage and broccoli as they have a low level of carbohydrates but are super rich in fibre. Processed foods that have a high level of fat and added sugar should strictly be cut out of the diet.

Be Physically Active

Exercise helps in accelerating the entire weight loss process. But, by simply adding more movement to one daily routine could also help in shedding the excess pounds. Anything that increases your heart rate like walking is a good physical activity. One could start off by adding a moderate activity of at least 150 minutes a week to the life and gradually working your way up it. Switch to an active routine by making small but impactful changes like take a flight of stairs instead of hopping on to an elevator.

Build a Social Support System

Losing weight can be a tedious challenge, which makes it very difficult to stay motivated along the journey. Form a network of friends, family and work colleagues that you could be a part of this weight loss journey with you. Having the practical support of people in the form of exercise buddies or healthy-food shopping mate would help you a lot in staying on track. Regular emotional encouragement could also have a positive and strong impact in boosting your dedication and determination about the whole weight loss process.

All the above-mentioned simple tips are very helpful and not only effective in helping to reduce weight but also aid in keeping it off permanently.

TCM or Traditional Chinese Medicine has gained immense popularity in Singapore over the decades. In the Traditional Chinese medicine practice, the practitioners not only recommend diet plans and exercises, but also suggest some specific herbs to consume which can help in controlling the fat. A few of the significant and useful herbs recommended by the TCM physicians are as follows:

  1. Radix Isatidis (Ban Lan Gen):  This herb is specifically used to heat the body. In the cold, a lot of Chinese families use this herb as medicine to protect the body from cold so that they won’t fall ill from the cold.
  2. Wolfiporia Extensa (Fu Ling): This herb performs many functions in the body. It improves the body weight, controls the appetite. It also improves the function of the liver and kidney.
  3. Hawthorn (Shan Zha): Controls cholesterol and remove the deposited fats from the arteries which improve the blood flow within the body. It also reduces the risk of heart failure.
  4. Honeysuckle Flower (Jin Yin Hua): Reduces the heat level of the body and removes toxins from the body. This herb boosts the immune system of the body and buffs the immune system to fight against illnesses.
  5. Fructus Forsythiae Fruit (Lian Qiao): It helps to diminish the appetite so you won’t over-eat. This will affect the working of the stomach. Most TCM practitioners recommend this herb in case of the abdominal pain, nausea, vomiting, and diarrhoea so that the pressure on the stomach will lessen.
  6. Lotus Leaf (He Ye): This herb is most frequently used the herb in TCM for weight loss. This removes the acidity from the body, cool the blood flow and heal wounds more frequently and efficiently.
  7. Malt (Mai Ya): this herb in other word known as the good digestive herb. This herb also improves the digestive system of the body and increase the appetite.
  8. Orange Peel (Chen Pi):  Removes the dead skin cell from the body. Promote the urination through which the extra water will easily be removed from the body, due to this the fat are also burn, and weight is also lost.
  9. Safflower (Hong Hua): Effectively reduce the abdominal fats if regularly included in our diet. Also known as a detoxification herb in the TCM practice.
  10.  Silktree Albizzia Flower (He Huan Hua): This herb helps to stimulate effective blood flow within the body. Mostly used for the treatment of rheumatism, stomach upset, uterine bleeding.

In a nutshell, all the herb mentioned above affect the body positively, one way or another. So, other than a proper diet intake and exercise, these herbs are also used by the traditional Chinese physicians to reduce weight and to control body fat. For proper and effective working of all bodily organs, extra care and good food are required to have better output from the body.