Calorie Deficit To Lose Weight: How To Do It Effectively?

If you have been into fitness nowadays, then you have probably already heard of the term “calorie deficit.” It has been quite a buzzword in the fitness world today, frequently discussed by both experts and mere enthusiasts alike. A calorie deficit occurs when an individual consumes fewer calories than their body requires to maintain its current weight, thereby causing the body to use stored fat for energy. This concept is undoubtedly no stranger to anyone undergoing a weight loss treatment in Singapore.

With the rise of social media and fitness influencers today, the importance of understanding and achieving a calorie deficit has gained even more widespread attention, making it a crucial topic in contemporary health and wellness discussions. If you are eager to learn more about what a calorie deficit signifies and how effective it is for weight loss, this article is for you! Read on as this article delves deeper into the idea behind and the effectiveness of a calorie deficit for losing weight.

What is a Calorie Deficit?

A calorie deficit takes place when the number of calories you consume every day is smaller than the number of calories you burn. The human body basically needs to burn a specific number of calories to carry out all its daily functions. However, the number of calories you need on a day-to-day basis varies based on several factors, such as your age, gender, height, weight, body composition, and physical activity levels. In essence, you can create a calorie deficit by lessening the number of calories you eat every day, increasing your activity levels, or both. 

Is a Calorie Deficit Effective for Weight Loss?

The short answer to this question is yes. Research suggests that a 500-calorie deficit can effectively support weight loss. However, this figure is not universal and depends on a variety of factors unique to each individual. A calorie deficit is crucial for weight loss, but it’s important to note that progress may not always be linear. Several factors, such as water retention, hormonal fluctuations, and changes in fat storage, can temporarily prevent weight loss on the scale. That said, this does not imply that your body composition isn’t improving.

If you are planning to create a calorie deficit as part of your weight loss regimen, it is important to keep in mind that there are several risks that come with consuming too few calories. As much as possible, you should avoid cutting excessive numbers of calories because doing so – while not getting adequate necessary nutrients – can lead to some health problems, such as:

• Depriving the brain of essential energy
• Reducing metabolism
• Increasing the risk of having gallstones
• Not getting adequate nutrients, which can interfere with maintaining or gaining bone mass

Cutting out around 500 calories every day is a good range to aim for. Generally, people should not lose more than one kilogram or 2 pounds each week to avoid the health risks mentioned above. Moreover, before deciding to cut calories, you should talk with your nutritionist or doctor, as some people with specific health conditions like diabetes may require specialised diets to help manage their condition. To determine whether you are not consuming adequate calories, here are some symptoms you should look out for:

• Being unable to lose weight
• Getting sick often
• Having difficulty sleeping
• Experiencing negative changes in behaviour or mood
• Experiencing constipation

How to Start a Calorie Deficit?

If you have finally decided that cutting calories is a necessary addition to your weight loss journey, and you already know how many calories you need every day or week, the next thing you should do is work on creating a calorie deficit. Usually, a calorie deficit has two components: diet and exercise. 

• Diet: One essential component of creating an effective calorie deficit is changing what you eat and drink every day. You need to focus on foods that are low in calories but rich in nutrients. For instance, high-protein, low-calorie foods are generally recommended to boost a person’s slimming journey. According to experts, a healthy eating pattern with fewer calories must include whole grains, whole vegetables, whole fruits, low-fat or fat-free dairy, lean proteins, and healthy oils like canola or olive. As much as possible, you should avoid consuming trans fats and sugary drinks.

• Exercise: Another vital component of a weight loss programme that incorporates a calorie deficit is exercise. If you are an inactive person, you must try to increase your day-to-day activity levels as much as you can. Specifically, according to the Centres for Disease Control and Prevention (CDC), you need to have at least two sessions of strength training and around 150 minutes of moderate activity each week to maintain a moderate week. Basically, the more physically active you are, the more calories you will burn. This increases the number of calories you require, making it easier for you to create a deficit.

Conclusion

There is no doubt that a calorie deficit is an essential component of an effective weight loss treatment, as it directly influences the ability of the body to burn stored fat for energy. By consistently consuming fewer calories than your body requires for maintenance, you can ultimately achieve sustainable weight loss. Basically, this approach – when combined with a balanced diet and regular physical activity – forms the foundation of a successful weight management plan that not only helps you lose weight but also improves your overall health.

To further help you achieve your desired weight, consider incorporating Slim Couture’s TCM weight loss program into your weight management routine. Our programs are proven to be safe and effective and are trusted by numerous individuals who want to achieve their fitness goals in the most natural and sustainable way. Feel free to get in touch with us anytime to find out more about how our TCM slimming methods can help you speed up your fitness journey.

5 Simple But Surefire Ways To Lose Stubborn Arm Fat

Arm fat is notoriously one of the most stubborn types of fat in the human body, often proving to be a challenging area to slim down for many individuals. This difficulty arises because the arms – specifically the upper arms – tend to store fat that is resistant to traditional weight loss methods and slimming treatments. Despite efforts through diet and exercise, many people still find that losing arm fat is difficult and requires targeted and consistent strategies.

Without a doubt, the persistence of arm fat can be frustrating for anyone. That said, understanding its nature and employing specific exercises can help in achieving more toned and defined arms over time. If you are one of the many individuals who struggle to lose arm fat, then you are on the right page! Read on as this article shares some of the simplest yet most effective ways to achieve slimmer and more toned arms in no time.

1. Prioritise Your Overall Weight Loss

Spot reduction is a common weight loss technique, which refers to the practice of targeting fat loss in a specific area of the body, such as the arms. Despite its popularity in the fitness industry, most research studies have concluded that this method is largely ineffective. The effectiveness of this method is made even more questionable by the limited amount of research that specifically examines spot reduction in the arms, although some older studies have already explored this topic.

For example, a 2007 study involving 104 participants found that a 12-week resistance training programme focusing solely on the non-dominant arm led to overall fat loss but did not significantly affect the fat in the targeted area. Similarly, a 2013 study over 12 weeks demonstrated that resistance training aimed at one leg reduced overall body fat but did not decrease fat in the leg being trained. Because of this, it is highly advisable to incorporate exercises that build muscle into your slimming regimen if you want to effectively burn those stubborn fats in your arms. 

2. Always Lift Weights 

In order to burn fat, you need to include resistance training in your regular exercise, and this involves building muscle mass and increasing strength by working against a force. A common example of resistance training is lifting weights. Keep in mind that weightlifting may not lead to the loss of fat in your arms specifically. However, that said, a 2021 review of about 58 research studies concluded that resistance training can assist you in reducing your body fat mass, visceral fat, and body fat percentage. This could then help make your arms look slimmer and more defined.

Here are some of the best upper-body weightlifting exercises you should try to help you build muscle:

• Overhead presses
• Biceps curls
• Triceps extensions
• Bench press
• Upright rows

3. Incorporate Proteins into Your Diet

Increasing your protein consumption is one effective way to curb your cravings and control your appetite. Fortunately, there are many sources of protein you can add to your diet to help you shed pounds and lose arm fat quickly, such as fatty fish, chicken, eggs, tofu, and nuts. According to some research studies, having a high-protein diet can basically help preserve muscle mass and burn your body fat, which can then aid in altering your body composition. There are also several other ways in which a high-protein diet can help promote weight loss, such as:

• Reducing your levels of ghrelin, which is the hormone that prompts hunger
• Increasing your feelings of fullness
• Preventing weight gain after you have lost some weight

4. Perform More Cardio 

Cardio is a kind of exercise that concentrates on increasing your heart rate to burn calories. Incorporating cardio into your exercise routine is necessary, especially if you are trying to lose fat. According to a 2022 research study on 160 adults who are considered obese, a combination of a well-balanced diet, resistance training, and cardio is more effective when it comes to burning subcutaneous and visceral fat than dieting or doing resistance training alone.

Many fitness experts even suggest that doing cardio alone can already help preserve muscle during fat loss, but it is still best to do cardio along with resistance training to achieve the best results. As much as possible, you should do a minimum of 2.5 to 5 hours of moderate-intensity exercise every week or about 1.25 to 2.5 hours of high-intensity aerobic exercise. Here are some of the best cardio activities you should include in your exercise routine:

• Jogging
• Walking
• Biking
• Swimming
• Rowing
• Jumping rope
• Dancing 

5. Get Enough Sleep Every Night

Another crucial factor in losing stubborn arm fat is getting enough sleep every night. A few research studies have found that having lower sleep quality and duration can increase your overall fat mass and body weight. Sleep also plays a significant role in regulating the hormones associated with appetite, which may, in turn, improve weight loss. As much as possible, you should get at least seven to nine hours of quality sleep every night if you want to shed some pounds. Here are some essential tips to help you get better sleep each night:

• Avoid distractions before going to bed
• Lessen your exposure to stimulants like caffeine and nicotine
• Set a regular sleep schedule by being in bed at the same time all throughout the week

Conclusion

Losing arm fat is indeed challenging but achievable with the right strategy. Although arm fat is one of the most stubborn types of fat in your body, you can definitely make your arms slimmer and better by having the right weight loss program and following the simple yet effective tips shared in this article. In essence, understanding the nature of arm fats and being knowledgeable about the various ways to lose them are keys to achieving the more toned and defined arms you have always wanted. By paying more attention to your arms and combining the approaches you have learned, you can surely target and reduce stubborn arm fat successfully and with relative ease.

If you are in search of an easy but effective approach to add to your weight loss regimen, be sure to check out the slimming programs offered by Slim Couture! Our programs are centreed around TCM slimming methods and are proven to be effective in helping people achieve their desired weight. If you are interested in losing weight the TCM way, do not hesitate to reach out to us today, so we can acquaint you with the TCM approach and guide you in every step of your weight loss journey.

5 Exercise Alternatives That Can Help You Lose Weight

Exercising has long been considered one of the most effective methods for losing weight, thanks to its ability to burn calories, build muscle, and boost metabolism. As a matter of fact, research suggests that physical activity, such as exercise, has a stronger impact in keeping weight from returning after weight loss. This is primarily because when you are active, your body makes use of more energy in the form of calories. When you burn more calories than you consume, you can then shed some pounds effectively.

However, did you know what doing regular exercise is not the only way to drop some pounds? Indeed, there are several different methods for losing weight other than exercising. To find out what they are, read on as this article enumerates some of the most effective exercise alternatives that can help you slim down and achieve your fitness goals.

1. Traditional Chinese Medicine (TCM)

Traditional Chinese Medicine (TCM) offers some of the most effective and safest methods for slimming down that often do not involve doing heavy workouts. TCM slimming is basically a holistic approach to weight loss that concentrates on balancing the internal energy of the body, or Qi, to promote good overall health and well-being. Unlike conventional weight loss methods that often emphasise calorie restriction, TCM weight loss in Singapore addresses the root causes of weight gain, such as poor digestion, sluggish metabolism, and the accumulation of dampness and phlegm.

Some of the best techniques used in TCM slimming include acupuncture, herbal remedies, dietary adjustments, and exercises like Tai Chi and Qigong. These methods aim to regulate the body’s metabolism, improve digestion, and enhance the flow of energy throughout the body. The effectiveness of TCM slimming for weight loss varies from person to person. That said, several studies suggest that TCM practices can have numerous beneficial effects on weight loss and metabolic health, especially if done properly.

2. Eating Mindfully

If you are not into exercising, you can still shed some pounds effectively by paying close attention to what and how much you eat. This is called mindful eating, which involves being fully aware of how and where one consumes food. This approach can enhance the enjoyment of meals and potentially aid in weight loss. Given the fast-paced nature of modern life, many individuals eat hastily while on the go, in their cars, at their desks, or in front of the TV, often with little awareness of what they are consuming.

To practice mindful eating, you should sit down to eat, ideally at a table, and focus on the food to fully appreciate the experience. It is important to avoid distractions, such as phones, laptops, or television while eating. Eating slowly and taking the time to chew thoroughly can help your brain register fullness, thus preventing overeating. Moreover, making thoughtful food choices by selecting nutrient-dense options that provide lasting satisfaction is necessary. 

3. Intermittent Fasting

Another exercise alternative that involves your diet and eating pattern is doing intermittent fasting. It is an eating pattern that includes regular short-term fasts and consuming meals within a limited time frame each day. Research has shown that intermittent fasting for up to 26 weeks can be as effective for weight loss as a daily low-calorie diet. Common methods of intermittent fasting include alternate day fasting (ADF), where you fast every other day and consume food normally on non-fasting days, with a modified version allowing 25% to 30% of energy needs on fasting days.

Another way to do intermittent fasting is to follow the 5:2 diet, which involves fasting for two days each week, consuming 500 to 600 calories only on fasting days. There is likewise the 16/8 approach, which entails fasting for 16 hours and then eating only during an 8-hour window, typically from 12 PM to 8 PM. According to studies, this method can lead to reduced calorie intake and weight loss. However, when doing intermittent fasting, remember that it is important to maintain a healthy eating pattern on non-fasting days and avoid overeating.

4. Stress Management

Stress causes the release of hormones like cortisol and adrenaline, which initially suppress appetite as part of the body’s fight or flight response. However, prolonged stress can keep cortisol levels elevated, thereby increasing appetite and potentially leading to overeating. Cortisol prompts the body to replenish its energy stores with carbohydrates, and insulin then moves the sugar from these carbohydrates into the muscles and brain. If this sugar is not used for immediate energy, it is then stored as fat.

Insulin basically allows sugar to enter the body’s cells to provide energy. If the sugar is not used right away, it is stored as glycogen or fat. Based on research, an 8-week stress-management programme combined with a low-calorie diet can significantly reduce the body mass index (BMI) of obese or overweight children and adolescents. Some effective stress management techniques you can try include yoga, meditation, tai chi, breathing exercises, and spending time outdoors, such as walking or gardening. 

5. Sleep Improvement 

You can also conquer stubborn fat and reduce your weight without exercising by simply allowing yourself to have enough sleep every day. Numerous studies have already shown that sleeping fewer than five to six hours per night is linked to a higher risk of obesity due to several factors. Research also suggests that inadequate or poor-quality sleep slows down metabolism, the process by which the body converts calories into energy. When metabolism is less efficient, the body may store unused energy as fat.

In addition, poor sleep can lead to insulin resistance and elevated cortisol levels, both of which contribute to fat storage. The duration of sleep also impacts the regulation of hormones that control appetite, such as ghrelin and leptin. Leptin specifically signals the brain when the body is full, and insufficient sleep can disrupt this signalling, which then potentially leads to overeating.

Conclusion 

While exercising is a well-known method for losing weight, it is not the only way for you to achieve your body goals. There are plenty of other approaches to weight loss that you can try, such as trying out TCM, eating mindfully, doing intermittent fasting, managing your stress levels, and improving your sleep. All these methods are safe and effective, and what is even better is that you can do them simultaneously. By combining these weight loss strategies, you can have a more balanced and effective approach to achieving and maintaining a healthy weight you deserve.

If you are looking to try out TCM slimming, Slim Couture is here to guide you every step of the way. Slim Couture is a trusted weight loss expert that offers safe and effective TCM slimming treatments, which are all designed to assist you in reaching your fitness goals through simple and natural methods. Do not hesitate to contact us anytime to find out more about our highly reliable TCM slimming programmes.

Cardio vs. Weight Lifting: Which Is Better For Slimming?

If you are a frequent gym-goer or a simple fitness enthusiast, then you have probably already heard the terms “cardio” and “weight lifting.” Everyone who is into fitness knows that cardiovascular exercise and lifting weights represent two distinct approaches to weight loss. Cardiovascular exercises, such as running, cycling, and swimming, primarily focus on increasing heart rate and burning calories, making them effective for fat loss. On the other hand, lifting weights, or resistance training, aims to build muscle mass, which in turn boosts metabolism and aids in long-term weight management.

Both of these weight loss methods offer unique benefits. To better understand how these methods differ from and complement each other, read on as this article discusses the distinction between cardiovascular exercise (or simply cardio) and weight lifting and determines whether one approach is better than the other.

What is Cardiovascular Exercise?

Cardiovascular exercise refers to any activity that relies on aerobic metabolism, which means that oxygen plays a crucial role in the cellular reactions that generate the energy needed to sustain the activity. During such exercise, your heart rate increases, and you breathe more deeply to maximise the oxygen in your blood, thereby helping you use oxygen more efficiently. As a result, you feel more energised and less prone to fatigue. As its name implies, cardiovascular exercise involves vigorous activities that elevate heart rate and respiration, boosting oxygen and blood flow throughout the body by engaging large muscle groups repetitively and rhythmically.

This type of exercise challenges vital internal organs and enhances the function and performance of the lungs, heart, and circulatory system. Cardio benefits various aspects of health, including heart health, mood, sleep, mental health, weight regulation, and metabolism. However, for an activity to qualify as cardio, it must raise your heart and breathing rates to a moderate to vigorous intensity level (at least 50% of the normal rate) for a minimum of 10 minutes. As such, strength-focused exercises like resistance training, core workouts, and weightlifting are not considered cardio, as they do not maintain an elevated heart rate throughout the exercise period.

Here are some of the most common cardio exercises:

• Jogging
• Running
• Brisk Walking
• Swimming
• Water Aerobics
• Cycling
• Dancing
• Burpees
• Bear Crawls
• Rowing
• Kayaking
• Jumping Rope
• Hiking
• Martial Arts
• Kickboxing
• Squat Jumps, Jumping Jacks, or Split Jumps
• High Intensity Interval Training (HIIT) 

What is Weight Lifting?

Weight lifting, also called strength or resistance training, is a kind of exercise that involves moving certain parts of your body against resistance, such as resistance bands, weights, weight machines, or even your body weight. It is ideal for increasing muscle strength and building muscle mass. By engaging in strength training, you can lose weight and maintain it by building muscle tissue. The more muscle mass you have, the higher your metabolic rate will be. In addition, having more muscle helps your body burn more fat, which is crucial for weight loss and maintaining strength. Building muscle can basically hasten your metabolism and allow you to burn more fat during workout. The faster calories are burned by your body, the more calories you will burn each day.

To maximise the benefits of weight lifting, aim to engage in strength training exercises for at least an hour, about three to five times weekly. Unlike cardio, you should not do weight lifting every day. It is important to take a rest at least a day between every two days of training. For example, if you lift weights on Saturday and Sunday, take Monday off before returning to the gym for more weight training on Tuesday and Wednesday. This schedule allows your muscles to recover and grow, thereby enhancing the effectiveness of your workouts. 

Which is Better for Weight Loss?

Now that you have already understood the difference between cardio and weight lifting, the next question to ask is: “Is one exercise better than the other when it comes to losing weight?” The short answer to this question is no. This is because – like other effective methods for weight loss, such as TCM slimming and intermittent fasting – both cardio exercises and strength training have their respective benefits. Cardio basically burns more calories each session. Research shows that calorie burn varies with different activities and body weight. Generally, the more you weigh, the more calories you burn.

For instance, if you weight 73 kilograms or 160 pounds, you burn around 250 calories by jogging moderately for half an hour. On the other hand, if you run at six miles per hour for the same duration, you can burn approximately 365 calories. In contract, half an hour of weight lifting burns about 130 to 220 calories only. Hence, overall, cardio exercises tend to burn more calories per session compared to weight training, given the same effort.

Nonetheless, while weight lifting does not usually burn as much calories as cardio, it has other essential benefits. Weight lifting is basically more effective than cardio for building muscle, and muscle tissue burns more calories at rest compared to fat. This is why building muscle is often considered crucial for increasing your resting metabolism, which is the number of calories you burn while at rest.

A study specifically found that after 24 weeks of weight lifting, men experienced a 9% increase in resting metabolism, while women saw an increase of nearly 4%. Although these percentages may seem promising, they translate to about 140 extra calories burned per day for men and around 50 for women. Therefore, while weight training can boost your metabolism, the increase is relatively moderate.

That said, weight lifting also offers additional calorie-burning benefits. In particular, research indicates that you burn more calories in the hours following a weight lifting session compared to a cardio exercise. Some studies report that resting metabolism can remain elevated for up to 38 hours after weight lifting, a phenomenon not observed with cardio. This means that the calorie-burning effects of weight lifting extend beyond the exercise period itself, potentially lasting for hours or even days. Overall, both cardio and strength training have their respective slimming benefits. Hence, both of them should be part of your ultimate exercise plan for weight loss.

Conclusion 

Overall, cardiovascular exercise and weight lifting serve different purposes in a fitness regimen, yet both are essential for achieving a well-balanced approach to health. Cardiovascular exercises are basically effective for fat loss, while weight lifting increases metabolism and supports long-term weight management. By integrating both cardio and strength training, you can enjoy the benefits of improved cardiovascular endurance and increased muscle strength. This combination not only aids in your weight loss but also promotes overall physical fitness, thereby ensuring that you have a more comprehensive and sustainable approach to health and well-being.

If you want to engage in other weight loss methods to combine with your current exercise routine, why not try Traditional Chinese Medicine (TCM) with the help of Slim Couture? Slim Couture is an established weight loss expert that offers safe and effective TCM weight loss programmes designed to help you attain all your fitness objectives in the safest and most natural ways. To find out how exactly our weight loss programme can help you achieve your ideal weight naturally and sustainably, feel free to reach out to us anytime.