If you have ever attempted to cut down your weight, then you must have heard a lot about healthy eating and sticking to a particular diet. There is always confusion about what to eat and what to avoid, leaving you unsure about the ideal healthy weight loss procedure. However, you should know that a slimming treatment that was successful for one person might give different results for someone else. Therefore, it is important to try different diet guidelines or exercise routines to find what works best for you. This guide below outlines some of the diet tips you should follow for a successful weight loss.

Do Not Get Too Hungry

You will always regret poor diet choices made when you are hungry. Most decisions involve binging on a high-calorie snack or any other sweetened food that will make you satisfied quickly. You can plan to snack in between meals to avoid incidences of extreme hunger. The small snack that you take should be a combination of high fiber food and protein that is not packed with calories.

Minimise your Carbs and Sugar Intake

Eating foods rich in carbohydrates and sugars will tend to increase your blood sugar levels. This means that the insulin hormone will have to burn off the blood sugars first before burning fat in order to keep the glucose level in check. You should not eliminate the consumption of the carbs and sugars since they are essential in maintaining a healthy metabolic rate. However, you can consider taking whole foods such as oats and whole bread that are rich in vitamins and fiber instead of taking processed ones such as pasta and rice.

Check Your Portions

Most people on weight loss treatment tend to obsess too much about portions and the number of calories they are consuming every day. However, you should only be conscious about how much food you take on a single serving to ensure you are not overeating. The body takes approximately 20 minutes for you to feel full, so you should not rush for a second helping in case you still feel hungry after eating. Your body also needs approximately 1600 calories every day.

Keep Check of your Eating Habits

Minimise distractions such as phones and TV during mealtimes and concentrate on what you are taking. People who attend to other things while eating always end up consuming larger portions than those who take their time and enjoy their meal. Avoid skipping meals since this tends to burn your muscles and fat in order to supply energy to the body. Avoid skipping meals and take your time to chew and swallow your food before taking another bite. There is also a tendency of reaching for another helping if food is within your reach, so you should consider keeping it away while eating.

Conclusion

Keeping check of your diet should be your number one priority if you intend to lose weight permanently and healthily. Some people tend to go for faster slimming treatment alternatives such as pills, extreme dieting or surgeries that can sometimes end up with drastic results. Weight loss is a journey that takes patience and sacrifice to achieve the body you have been dreaming about, and you are less likely to regain the weight by using healthy ways to lose those extra pounds. Therefore, adhering to a specific diet and exercise regime will eventually pay off in the end.

A slow metabolism can be the worst nightmare for anyone looking to lose weight. A higher metabolic rate improves your energy levels and immune system while continuously burning calories. The energy created through metabolism also helps in digestion and improves other bodily functions. Therefore, you should not ignore the role of your metabolic rate in burning calories even if you are on a weight loss program in Singapore.

The metabolic rate of an individual is influenced by numerous factors, such as their genetic make-up, age and gender. It is impossible to alter all these factors, but you can consider increasing your metabolic rate by sticking to certain foods and lifestyle to help you burn calories and get rid of unwanted body fat. Below are some foods you should eat to increase your body’s metabolism.

  1. Food Rich in Omega 3 Fatty Acids

Avocadoes, flaxseed oil, nuts, and oily fish such as salmon, trout, and tuna are very rich in omega 3 fatty acids, which boosts your body’s metabolism. The acids do this by reducing the production of the leptin hormone, which lowers the metabolic rate in the body. Omega-3 fatty acids also reduce stress hormones in the body and help it to fight inflammation, which in turn leads to increased metabolism rate.

  1. Chilli Peppers

Hot chilli peppers contain a chemical called capsaicin that suppresses appetite and increases heart rate as well as energy consumption in the body. The effect generated from eating thermogenic foods such as chilli peppers and cayenne varies from one person to another although they are likely to increase metabolic rates of all individuals.

  1. Green Tea

Green tea is popular with weight loss programs, but very few people actually know exactly how it helps. Green tea has high levels of EGCG and polyphenols, which are used when manufacturing most diet pills. It is also a powerful antioxidant, hence giving you more health benefits other than increasing your metabolism rate. You can take green tea as a hot or cold beverage.

  1. Spinach

These green leafy vegetables come with numerous health benefits such as protection against heart diseases, arthritis, and osteoporosis. Vitamin B, present in spinach, also raises metabolism. It is also ideal if your weight loss program involves exercise since it encourages fast muscle recovery.

  1. Coffee

Caffeinated drinks boost energy levels and metabolic rates. It is a common stimulant that most people use to rejuvenate their energy levels. In fact, it is highly recommended to use coffee rather than energy drinks that have high concentrations of sugar and calories. However, you should know that plain black coffee contains fewer calories than one with additives such as milk, cream or sugar. You should also limit your caffeine intake to 1-3 cups a day to avoid addiction.

Conclusion

You can take different foods to increase your metabolism, from readily available drinks like coffee to vegetables that we rarely take like asparagus. Remember that increasing metabolism is not only essential for anyone on weight loss treatment, but it is also important to anyone looking to improve the normal functioning of the body and reduce your chances of falling sick.

Maintaining healthy weight loss regime amidst a very busy schedule may seem impossible. Most Singaporeans juggle between full-time jobs, an extra job, evening classes, and running families, which tend to eradicate any time to work out and maintain a healthy weight. Some people have managed to navigate through these obstacles to lose some pounds. Others have opted to go for slimming treatments such as taking pills and going for surgery.

There are numerous ways of losing weight naturally through exercising and eating a healthy diet, but this requires patience, discipline, and commitment. Here are some tips to ensure successfully stick to a weight loss program in Singapore.

  1. Plan Your Schedule for Each Day and Commit to it

You will always have a free day regardless of your busy work schedule, which you can use to plan your entire week. Write down your plan and stick to it as much as you can. Include everything in your schedule. From business meetings, exercise schedule, as well as buying groceries and other household stuff, note all of them down. Planning your week will help you keep track of your weight loss and prevent you from doing something else during the time that you should be working out.

  1. Start your Day with Breakfast

Some people will always consider skipping breakfast, but it is always good to take one in the morning before starting your day. Taking breakfast will help you with the management of blood sugar levels as well as sustaining energy levels in the body.

  1. Watch Your Eating Habits

People leading busy lives are highly likely to skip a meal or two during the day. However, this slows down the metabolic rate and lower the blood sugars in the body. You should also avoid processed food since they are loaded with preservatives and other food additives that lead to weight gain. You can alternatively go for whole foods such as fruits, whole bread, vegetables, or nuts, which are rich sources of nutrients.

  1. Exercise

You will always find some free minutes in your schedule that you can you can use to visit the gym near your workplace. This could be the extra 30 minutes on a lunch hour break, in the evening after leaving work or in the morning before getting to work. You may also go for other options if you do not have an extra minute to stretch a muscle. This may include cycling to work, walking to your work- area if you live a few blocks from your office, or taking the stairs instead of the lift.

  1. Stand Up Instead of Sitting

Standing or walking around will help you burn calories. Therefore, it is always advisable to stand if your office has a standing desk setup that allows people to work while standing. If this is impossible in your office, you can always consider standing on your train ride to work or during a staff meeting.

  1. Avoid Coffee

Most people in the workplace rely on coffee to keep them alert and fresh on a daily basis. However, coffee is a diuretic, which will dehydrate your body and increase your blood sugar levels. It will also increase your weight and overload your liver hence increasing your chances of falling ill.

  1. Drink Up

Taking at least eight glasses of water every day not only smoothens your digestion but also keeps your energy levels on the higher end. It also prevents you from drinking sugary drinks such as sodas and juices that will add more calories to the body.

Conclusion

It is possible to lose weight and get the body shape of your dreams even if you lead a busy life. Some slimming treatment programs may require you to work on your diet with minimal exercise while others need you to work out more. Remember you can avoid diseases such as diabetes, or hypertension by maintaining a healthy weight and exercising regularly. Therefore, you should consider squeezing in a few minutes to burn some calories in the body if you want to live a healthy life.

Shedding off some extra pounds does not only start with enrolling yourself in a weight loss program and sticking to a particular diet. Rather, effective weight loss should start with the basics: dedication and commitment. For a weight loss journey to be effective and successful, it takes preparation to keep yourself sticking to a particular routine and pushing yourself to work harder than ever.
Losing weight does not happen overnight, and there will definitely be days where you want to give up all together when nothing seems to work out for you. However, it is all part of the journey. Big changes in your diet and the exhausting exercises are the keys to successful weight loss.

To start your weight loss journey, we’ve come up with some tips that can help you kick-start your adventure towards a healthier body and energised mind!

Check with a professional

Before you start doing anything, it is best to consult or ask a professional for help in determining which exercises, programs, and diet will best fit your overall health. Consulting a professional can lead to a more successful weight loss journey as they are experienced enough to provide you with information and prepare appropriate work out routines that will tax you while ensuring your safety.

Start writing

Be conscious of what you eat and drink. Start tracking and keeping record of everything when you begin your weight loss journey. Jotting down whatever you eat and drink not only helps you keep count of your calorie intake but it is also a good way to see if you are eating right throughout the day. Seeing a list of everything you have taken in a day makes you more informed and conscious about the types of food you have eaten and should consume later.

Set your goals

Most of the time, it is hard to start without having a specific goal in mind. To start, think about what you want to achieve and how you want to look in the long run. A weight loss journey does not simply end with losing weight, rather, it should be maintained to avoid the rebound effect of gaining everything you have lost. Setting goals can make you more focused and when you see something that distracts you from your path, you must make changes accordingly as well.

Believe in yourself

There is nothing more helpful than being confident and believing that you can achieve everything that you have planned out from the very beginning. Just remember that it takes a couple of ounces of dedication, hardwork, perseverance, commitment, and discipline to achieve all of your goals. If you think that you are already heading down the wrong path, stop and re-assess your goals. If you needed to make changes, do not afraid to do so, and start from the beginning if necessary. Losing weight does not happen overnight and it all depends on how dedicated and determined you are to keep yourself going.