Debunking 3 Weight Loss Myths That Could’ve Held You Back

If you’ve decided to make an effort to lose weight, you might’ve realised that upon doing your research, there are several weight loss claims and advice on the internet. You might think, the more information you have, the better it is. However, there are several downsides to having so much of it. One of it is, you may easily get overwhelmed with the content. Another reason is the fact that many of these are either unproven or have been proven not to work!

To help you correct the misconceptions and conjure a more effective weight loss plan, we’ve gathered the 3 most common weight loss myths and have debunked them for you!

1. Obesity Is The Result Of The Lack Of Willpower

It’d be tone-deaf to merely chuck obesity as a result of the lack of willpower and dismiss the role of genetics and biology. The body has numerous hormones and biological pathways to help regulate your body weight. More often than not, those who suffer from obesity also suffer from abnormal activities in those areas and are helpless when changing their biological makeup.

For instance, an abnormality in leptin production may lead to unnaturally significant weight gain. Leptin is a signalling hormone that communicates with your hypothalamus, the part of the brain that regulates your appetite and food intake. The lack of this ‘satiety hormone’ translates to the inability to feel full and you’ll constantly feel starved. Eating may help to satiate your endless appetite, but only for a while, before you find yourself yearning for more.

Obesity can also be a by-product to a medical condition, for instance, depression and hypothyroidism. Thus, it is not as simple as generating enough willpower to stop obesity. Losing weight is definitely possible, even with a debilitating disorder like obesity, but it’s much harder for a few.

2. Calorie Deficit Means To Eat Less and Move More

It’s basic science: to lose weight, you need to burn more calories than you what you’ve taken in. This is what we often call, calorie deficit.

While this work for many, especially those who wish to adopt a permanent healthier lifestyle, it may backfire those who have a severe weight issue. Instead, the latter will realise that they end up gaining the lost weight in a short time, especially once they’ve stopped ensuring that they’re in a constant calorie deficit. In some cases, they would gain more mass than what they initially started with.

This is due to their physiological adaptations and biochemical factors that favour weight gain. To overcome physiological weight gain, you need to change the physiology of body weight regulation. This may include taking in safe weight loss supplements, treatments and even, invasive surgery. Of course, you can also opt effective weight loss treatments that are as non-invasive as they are beneficial for your body. The Traditional Chinese Medicine (TCM) slimming procedure, for example, is a viable option. Not only will they help to help you lose weight, but TCM slimming treatments will also boost your immunity and general health.

3. Carbs And Fats Are A No-No

The two nutrients that spark the most wariness amongst those who wish to lose weight are carbohydrates and fats. This is because low-carb diets and low-fat diets can indeed aid in weight loss.

That said, do not jump in straight into these diet fads. Carbohydrates and fats are not the sole culprits to your weight gain, especially if you have them in moderate amounts. In fact, your body needs these two nutrients. Carbohydrates provide energy for your cells and help to maintain blood glucose. Your body needs fats to not only keep you warm but also produce important hormones and absorb some nutrients.

What you can do instead is incorporate complex carbohydrates such as wheat and whole grain, and healthy fats into your dietary intake instead.

Conclusion

If you’re looking into losing weight, you must’ve heard a few of these myths and you may have decided to plan your weight loss plan according to these myths.

The bottom line is, the one aspect that you should prioritise during this journey is the relationship you have with food, your body and your weight. Building and manifesting a healthy relationship between these three aspects will not only give you good physical results in the long run, but this will bleed into the other aspects of your life.

New Approach To Weight Loss: Build A System To Fall Back On

The difficulty of a weight loss journey is undisputable. To reach your goal weight, you’d need to put in the time, dedication and hard work. Sometimes, this goal may seem far-fetched, even after putting in all those necessary ingredients. Before you decide that there is no other way to overcome a hurdle so unsurmountable, don’t!

Goals and resolutions may work for some but perhaps, what you need is a system. You don’t rise to the level of your goals, you fall to your systems. This means building a set of habits to fall back on. The accumulation of these daily habits will then turn into a process that will lead to you achieving your weight loss goals. Adopting systems mean not being hyper-focused on your goals. There is no rush or urgency.

Having a system is an excellent way to take your weight loss journey slow, which translates to better mental health. Here are some simple habits to include when you first start building a system that suits you and only you.

Make a Sleep Schedule

Whilst the hours vary from person to person, sleep experts have recommended at least 8 hours of sleep each night. This number, however, may be a tad too rigid to some. Dedicating a total of 8 hours every night may not be manageable to those with a hectic lifestyle.

The trick is to guarantee that the quality of sleep is not compromised, no matter the hours you’ve clocked in. Each stage in the sleep cycle offers different benefits but deep sleep and REM sleep are particularly important. Making sure that you have those two sleep cycles on lock, will increase your productivity during the day, enhance your mood and reduce your appetite throughout the day. The more you sleep, the less food your body will crave.

You can improve the quality of your sleep by avoiding alcohol, nicotine and waking in the middle in the night due to noise or light. When creating a sleep schedule, jumping into an 8 hour sleep schedule may not be sustainable. Instead, give yourself a range from anywhere 7 to 9 hours. This makes it less stressful for you and you will have enough time to wrap things up if you had any work left. You may also want to give yourself a loose bedtime. For instance, if you’ve set your bedtime at 12, you may start finishing up your work or stop altogether. However, don’t be excessive and use it to work all the way till 3 in the morning. Whilst it is a lax system, you still need to instill a sense of discipline. Don’t make a habit of using the schedule’s flexibility to push back on your hours lest your body breaks down from the lack of rest.

Exercise Before Bed

Since we’re on the topic of quality sleep, one of the best ways to boost your sleep is to do light exercise before your sleep. There is a consensus that late-night exercise will stimulate your body to the point of sleeplessness. However, so long as the exercise routine does not interfere with your sleep, exercising before going to bed is beneficial!

Decompress after a long day by activating, stretching and relaxing those tensed muscles. When both your mind and body are calm, it’s easier to drift off into slumber. You can start slow by incorporating gentle exercises such as yoga. Focus on your breathing whilst you stretch your back in a seated forward fold. You can use this time to meditate and be present in the now. 25 minutes is ideal but again, a range is preferable than a solid number. Incorporate a gentle exercise routine of any kind, for a few minutes before your bedtime. It could be 30 minutes yoga routine today and a 10 minutes stroll the next day. The idea behind a system is to build the habit of doing, rather than having a specific guideline.

Cross off Chores on Your List

Going to bed with undone chores is never easy to fall asleep to. In fact, they may nag at the back of your head even while you’re asleep and this will may also meddle with the quality of sleep.

Instead, take an hour or two out of your day to finish a few chores. It’s fine if you can’t complete your long list but break it down into smaller tasks to do throughout the week. You can also use this period to prepare yourself for the next day. The trick for efficient cleaning is to spend a time slot to do two types of chores at the same time. In the 60 minutes you spend to prep your lunch for the next day, you can also do your laundry. Once you’re done with your lunch prep and cleaning the kitchen, your laundry is ready to be hung. Be efficient with your time!

Taking care of your mental health

Weight loss is not only about physical health, but it is also about mental health. Having a sense of control and having a sense of small, mundane achievements from creating a system is amazing for your mental health.

Even if you’ve incorporated the best slimming treatment into your weight loss journey, never neglect your mental state. In the ideal case, you can opt for a cheat code to attain the goal. For instance, choosing an effective TCM weight loss program is useful as you don’t have to fixate yourself with a goal. You can push that goal to the back of your mind and focus on building your system, incorporating the program while you’re at it. Take this journey slow and you’ll reach the finishing line with a healthier mind and body.

A Step-By-Step Guide To Curate Your Weight Loss Diet Plan

Today, losing weight has a poor reputation as often, it connotates to consistent starving, laxatives disguising as slimming teas and just overall bad diet. Your body is a reflection of what you eat and this is why it is utmost crucial that you are not only aware of what you eat, but also take the necessary steps to make sure that your diet is balanced as it is healthy. Whether you wish to shed a few pounds or adopt a healthier lifestyle, here are 5 steps that will help you plan your own dietary.

1. Identify What Foods You Should Stay Away From

Before planning your diet properly, you need to decide what foods to avoid. By understanding how your body changes with the different types of foods, you will understand what it takes to create a proper foundation for not only your weight loss but also your health. For instance, unlike popular belief, fruit juices are not healthy for you. They are highly processed and are loaded with sugar, even those that are freshly pressed. Unless the skin of the fruit is included (which it usually doesn’t), you will not get any fibre. Instead, opt for a whole fruit rather than a carton of fruit juice. These fruits can also be an alternative to snacks such as chips that are high in both calories and sodium. After making a list of foods you need to stay away from, it’s time for the next step.

2. Make a Shopping List

Knowing what foods not to put into your cart will make your shopping easier. However, resisting temptation is easier than done. It’s easy to get tempted by the unhealthy foods that are seemingly beckoning you. It is thus necessary to make a shopping list prior to your trip to the supermarket. Ensure that you stick to the list and reject anything that transgresses your list. Discipline is important and should be exercised strictly to ensure that you get your desired results as fast as possible.

3. Pay Attention to What You Drink

While foods are crucial when you wish to change your diet, don’t neglect your drinks either. They affect your health and body just as much as foods do! For instance, soft drinks are high in calories and these liquid sugar calories will add to your normal intake. This means that not only will it be harder to lose weight, but your blood sugar will also spike and the fat will be stored in the belly and around your organs. This also the same for specific types of alcohol, including beer. They are full of empty calories and will only give you another layer of fat to your belly. Thus, make it a point to drink only plain water and drink 8 glasses of them.

4. Importance of Eating Protein

Protein is one of the foods you need to ensure that is included in your diet. They are an important component in your cell buildup and tissue repair. Along with fats and carbohydrates, your body needs a large amount of protein as they are considered as macronutrients. Since the body is unable to store protein, you need to ensure that you regularly replenish them and include in your daily meals.

Examples of protein-rich meals:

– Breakfast: Eggs with whole-grain toast

– Lunch: Grilled chicken breast and salad

– Dinner: Grilled salmon and steamed vegetables

Examples for Vegetarians:

– Breakfast: Oats with sliced bananas

– Lunch: Sweet potato noodle stir-fry

– Dinner: Vegetarian lettuce wraps

5. Don’t Make Your Diet a Nightmare

Your diet does not need to feel like a prison. Start by tweaking your current diet and slowly make changes before your body gets used to it. Of course, this also means your body will not change quickly either. This is where you need to supplement your diet with, for instance, signing for the best weight loss program in a gym or even, a trip to a slimming centre in Singapore. Traditional Chinese Medicine (TCM) slimming is a fantastic option for those who do not wish to undergo an invasive procedure such as bypass surgery. TCM slimming will also improve your overall health with their naturally-derived food supplements. Thus, what are you waiting for? Take the first step towards your weight loss plan right now!

Build Your Dream Body Just In Time For Your Vacation

Vacations provide an opportune time and space to unwind and take a breather from your busy lifestyle. You’d want to enjoy this break to the fullest and perhaps take a few photos to document your experience. The desire to appear at your best is understandable, especially if you don’t wish to check your angles in every photo constantly. If you would like to lose weight and trim your waistline, here are some tips to help you achieve that ideal body.

Abstain From Sweets

It isn’t easy, we know, but you will need to sacrifice those sweets, chocolates and even soft drinks. These empty calories snacks contain little to no nutrients your body need and instead, supply food energy that may lead to weight gain. Furthermore, these foods may hinder the absorption of other nutrients.

A diet that’s high in added sugar puts vitamins E, A, C and magnesium at risk. One review states that the nutrient intake was less with every 5% increase in added sugar. Instead, opt for the healthier option such as fruits to sate your sweet tooth.

Burn Off Those Calories

It’s a no brainer to include exercise in your weight loss journey. You will need to put the different body parts to work, in order to shed some pounds. You can gauge the intensity of your workout routines by also making sure that your output is bigger than your input. That said, make sure that your body can keep up with your exercise routine. Start small before increasing its intensity by small increments.

If you can, dedicate some time to commit to a routine 3 times a week. If you don’t have the luxury of time, slip in a 15 minutes’ walk here and there. Even though it may not be enough to bring about a significant change just in time for your vacation, do remember that there is no easy way to lose weight and a shortcut should never be an option as it will harm your body in the long run.

Start Your Day Right

The first thing that you need to make sure you got right, is not to miss breakfast. When you wake up, your body needs to enough blood sugar to ensure that it functions at its optimal level. There are many studies that show eating breakfast is linked with better memory, low levels of ‘bad’ LDL cholesterol and higher metabolism.

It is thus crucial to ensure that you kickstart your day with a healthy breakfast. A heavy breakfast with pancakes, bacon and eggs will often than not, make you feel sluggish instead. Have a decent breakfast such as a bowl of oatmeal and a glass of vegetable smoothie. Ensure that you have just enough till lunch rolls around.

Never Skip Lunch

Besides breakfast, but you shouldn’t skip lunch as well. You need the energy to maintain brain activity and other bodily functions. Es. pecially if you’ve taken a light meal a few hours prior, you will need a more substantial meal to supplement your daily activities.

You don’t necessarily need to eat only salads to lose weight. There are healthy options that are more filling, such as wholegrain pasta or even wraps. Try to include lean proteins such as salmon, chicken breast or tuna. Always ensure that you have a well-balanced diet at all times.

Have A Plan

Start with a realistic goal that you wish to achieve. Be conscious of the calories you take in and calculate the amount of calories you need to burn such that you’d be at a calorie deficit. Commit to your exercise routine and a strict diet. That said, forgive your body if you are not able to attain your goal. You will realise that your body may need more time to lose that stubborn weight or that it has reached a plateau. Once that happens, do not be hard to yourself and introduce changes into your routine. Perhaps increase your workout intensity or shift your dietary components.

You might even want to consider going for the best slimming treatments you can find in Singapore to supplement your weight loss. Having an expert’s advice on the matter is worth your time, and with their help, you may even achieve a slim waist just in time for your vacation.