5 Exercises To Kick Start Your Weight Loss Journey

There are a plethora of approaches to lose weight and lead a healthier lifestyle. Sometimes, a changed dietary plan and opting for the best weight loss program in Singapore may not be enough. An exercise regime needs to supplement your existing approach to ensure you get the most from your weight loss journey.

To kick-start your weight loss, you need to make sure that your output is bigger than your input. Different exercise tackle different parts of your body and each bring their own set of benefits to the table. While you picture having an ideal body, here are five different types of exercises you may want to consider including in your plan.

1. Lace Up Buttercup

Running is the go-to exercise when one wants to lose weight and rightly so! Running, like many other aerobic exercises, is efficient in shedding a few pounds, especially in the belly area. Study shows that it not only trains your heart and lungs but increase muscle mass. Partaking in cardio exercises will decrease your belly fat, waist circumference and overall body fat. Whether it be on a treadmill or a natural trek, be proud of the sweat that drips down your face!

Steel your resolve with a weekly running plan and note the total distance you covered and your timing. It’s recommended to run or jog at least 3-4 times a week, and roughly 20-40 each time.

2. Mundane But It Works

If you’d prefer something less demanding, you may want to consider walking. As banal as it sounds, walking is also another form of aerobic exercise. You will reap the same benefits when you run, but expect results to trickle in a slow manner. Compared to running, burning the same amount of calories will take twice as long. Despite its slow nature, walking is actually better for your body than running. Low impact exercises, such as walking, place less stress on your joints and improve your joint health by working the surrounding muscles and tendons.

The Singapore Health Promotion Board (HPB) encourages one to clock 10,000 steps a day but this might not be feasible if you’re busy with school or work. Instead, aim to take daily walks for 30 minutes. Opt to walk a short distance away instead of taking a bus. In fact, walking for 10 minutes a day results in a mental health boost, so don’t dismiss it as an unviable option.

3. The All-Rounder

You’re may not be the next Joseph Schooling but you can use him as inspiration! Swimming is an all-round exercise, using nearly all your muscles for a simple workout. Depending on the level of intensity, this aerobic exercise can either be an intense workout or otherwise. The amount of calories burned will depend on your weight and the swimming style. In a 1 hour session, you will burn between 300 and 500 calories swimming breaststroke while swimming crawl will burn 10 percent more.

Swim multiple laps in public swimming pools that are accessible in almost all neighbourhoods or sign up for weekly swimming lessons. Burn those calories while enjoying a mental solitude after a long week.

4. Get Your Big Guns

Strength training may seem counterproductive to be included in your weight loss journey, but it truly isn’t! Coming to such a conclusion is understandable when you realise your weight is not budging. It is worth to take note that you are burning fat when you’re lifting those weights. One study states that strength training reduced visceral fat in 78 people with metabolic issues. Thus, the small change may be due to the increase in muscle mass, with muscles being heavier than fats.

Strength training increases resting energy expenditure and reduces both body fat and belly fat, especially if paired with a cardio exercise. While it is great to have a gym membership, you don’t necessarily need one to do strength training. Get yourself a resistance band and it’ll do just fine! Always be mindful of your limits and take precautions, especially if you’re working with machines.

5. Take A Deep Breath

Yoga has taken a more commercialised approach and its appeal has started a cultural movement in the West in the past decade. Don’t be fooled by its zen nature. Yoga not only gives you an avenue to meditate, but it also helps you to burn calories. Its calorie burn rate is significantly lower compared to other exercises but it offers diverse effects that will aid in your weight loss journey. For instance, one who practices yoga will experience an increase in their sleep quality. Quality sleep reduces the production of hunger hormones and thus, lessen your appetite.

You may want to sign up for a class and or do it in the comfort of your home and take instructions from a Youtube video. Lose weight faster when you add yoga among your other aerobic exercise. Clock in 20 minutes worth, 3 times a week and start living healthier!

Weight loss journey is never breezy. There are times when you feel good in your body, and there will be times when you break down at your lack of results. If nothing works, you may want to consider receiving treatments to lose weight. For instance, TCM Slimming is an effective weight loss treatment that not only improve your physical appearance, but it also does wonders to your health. The takeaway from this journey should be an improved health status – physical, mental and emotional.

4 Methods To Incorporate A Healthy Lifestyle For Weight Loss

Adopting a healthy lifestyle has been the focal point for many despite their long working hours and numerous commitments. This is most likely due to the mass education on the relationship between healthy living and healthy body. This is emphasized especially when one reaches old age.

The intentions behind such actions may differ from person to person. Some may want to improve their health while others may wish to frankly, lose weight for aesthetic reasons. Some may judge the latter’s motivation as superficial, but it should not matter. So long as you do it right, it is perfectly fine if you intend to shed a few pounds.

If you are looking for effective slimming approaches, here are 4 ways which you can incorporate a healthy lifestyle and do it right.

Keep Your Diet in Check

Possibly the most essential factor when it comes to losing weight is your diet. Maintaining a healthy diet in your journey is important, and you should first understand what types of food your body will have an easier time digesting. For instance, an ectomorph – somebody who has a hard time gaining weight and muscle mass – can afford to eat more carbs than other body types. However, do take note that your overall meals should still be balanced.

If you want to lose weight, an approach that you may want to look into is making sure that your body takes in fewer calories than the calories you put out. This prevents your body from storing additional calories. Your body will be at a calorie deficit, and it will gain energy by breaking down your fat cells, thus will make you shed some weight. Undoubtedly, in essence, this method sounds like dieting, but the latter often includes not eating as much or at all. To put your body in a calorie deficit means to provide your body with all the necessary nutrients to function and this diet will need to complement that to your daily activities.

Ensure You Have Good Posture

Surprisingly, possessing a good posture may help one to lose weight. An Advocate Medical Group physical medicine and rehabilitation physician, Dr Trisha Summerlin, said, “chronically poor sitting posture impacts both fitness and metabolism as they age.” There are two things you can take from this.

Your metabolism is affected by your posture and spine alignment. Should you have a bad posture, not only will your metabolism take a slow turn, but it will also make digestion uncomfortable. Folding your body will constrict your intestines and make it harder to digest your food, which may even lead to hernias and acid reflux.

A bad posture will realign your spine and place pressure on areas that cannot handle it. In the instance of an individual who has a slouched back, their hips and shoulders will become tight over time. This will then make is impossible to use the correct form of exercise. A bad posture, thus, will not only hinder you in your weight loss journey but may also give you an injury or even, disability.

Always Drink Water

Elementary science has informed us that 60 percent of the body is made out of water. Water is a vital component in the body’s composition, in instances such as the regulation of the body’s temperature, joints lubrication. And of course, water aids in digestion as well by metabolizing and transporting carbohydrates and proteins in the bloodstream. Thus, it is recommended to drink 2 litres of water every single day to ensure smooth digestion. Your body will have an easier time breaking down the food you’ve just consumed and reduce any possibility of waste build-up, which will eventually lead to weight loss.

Meditate Your Worries Away

Being in the city often leads to overstimulation and information overload. Practising mindfulness and calmness has become a conscious effort rather than an innate habit. It is crucial to take a few moments to separate yourself from your surroundings and gather your thoughts and emotions. Meditation and yoga are popular methods to not only ground yourself, but also give you space and time to reflect.

While the relationship between meditation and losing weight seems a little far-fetched, it truly isn’t! Having a healthy mind will translate into a healthy body. Reducing stress will also reduce the chances of you engaging in binge-eating practices.

On that note, all the approaches above are much more organic than consuming diet pills and slimming tea. At the end of this journey, you should end up with a healthier body and confidence to match. If you wish to take it up a notch, you may want to look at Traditional Chinese Medicine (TCM). TCM provides a holistic approach to not only improve your overall health but also serves as an effective slimming treatment. You may want to consider TCM slimming treatments if you wish to garner faster and effective results. A healthy outcome precedes an aesthetic one!

The Forgotten Alternative To Lose Weight: TCM Slimming

At some point in life, issues about your weight will arise, and it may bring you discomfort. This same weight can give you an inferiority complex, limit your social activities, change your mode of dressing and in the worst scenario, it causes health scares. The way you feel about yourself will translate to the portrayal of yourself, and this will inadvertently affect your relationship with others. How, then, can you handle this situation you may ask?

The journey to weight loss is a difficult one, and everybody’s journey is different. Some may shed a few pounds by maintaining a healthier diet or taking up a new exercise routine. Each body is different, and it may take a while to find the right routine that suits you.

If you haven’t found an approach that works, you may want to consider implementing these methods:

Healthy dieting

Almost everyone says that dieting is the first step to consider when trying to lose some weight, forgetting that it’s not just about dieting but maintaining a healthy one. To start your weight loss journey, you have to run a check on your diet and reduce your intake on foods that are bad for you, such as junk foods. Watch your weight drop by just being conscious of what you’re eating on the daily. You mustn’t subscribe to diet fads like diet pills and slimming tea as they have an adverse effect on your body. You only have one body, remember to take special care of it.

Exercise

As cliché as it may sound, exercise is good for a person on weight loss. You can’t leave exercise out of the many approaches that are recommended for weight loss. Maintain your exercise routine by repeating the patterns over again for effectiveness but switch it up to activate the other muscle groups. To maintain your physique, workout as often as you can. It aids your physical as well as your mental health.

Be positive

The journey of weight loss isn’t a smooth one. You will need to be strong and patient. It’s easier said than done but be positive with every weight loss or otherwise. Set your mind to achieve this. It won’t be helpful to start your journey with a pessimistic mind. Set plans for yourself, either daily or weekly to accomplish what you have started. Give yourself a few days of rest but don’t start procrastinating. Be positive and hold on to the fact that you will accomplish that.

Holistic approach

Above are the go-to programs when starting your weight loss journey, but a method that is often left out is going for a weight loss treatment. Increasing the speed of your metabolism allows for a faster and more effective breakdown of food for your body.

Traditional Chinese Medicine (TCM) weight loss provides a solution that not only eases your weight loss journey, but its effective natural remedies are also known to treat any ailments that you may have. These practitioners have studied and used traditional Chinese Medicine in their practice. They are more than capable of proffering remedy for your issue. There are slimming centres that provide TCM slimming in Singapore with remedies like the Chinese Tea, Chinese Herbs and even Acupuncture treatment, all for weight loss.

The journey to losing weight is never considered easy, but with following the outlined guide, a person can enhance their methods to lose weight.

Metabolism: The Dark Horse In The Weight Loss Journey

We sometimes question whether a situation is out of our control. Although sometimes, we may not be aware that we have the power to change a situation that may seem bigger than us. When it comes to the body and weight loss, we hit a wall where there appeared to be no results even after all the effort.

What is metabolism?

Well, perhaps, that wall could very well be your metabolism. Metabolism is the pace at which your body converts food into energy for your bodily functions, and in turn, reduces calories in the process. There is a direct proportion to the relationship between metabolism and weight; the higher your metabolism is, the more weight you’d lose and vice versa. While age, sex and genes also affect metabolism – things you cannot control – this does not render everything hopeless. You can still speed it up!

The human body by staying alive burns our more calories than we can imagine. Imagine burning calories while being fast asleep? Sounds too good to be true but give these different methods a try and boost your metabolism for an effective weight loss.

Watching what you eat

Dieting is only effective if you are well-informed, which, unfortunately, for many of us, are not. Frequent starvation and the skipping of meals may only cause your weight to bounce back once you’ve stopped. Or even worse, you might develop the habit of yo-yo dieting, which is harmful to your body. You may also start binge eating to satiate the hunger that has accumulated from the days when you don’t eat. These instances, while very detrimental for your health, will also slow down your metabolism.

Our diet has an enormous impact on our metabolism. Breakfast helps to supply blood sugar to your muscles and brain for optimal activity. Ensure you have a well-balanced breakfast every single day so that you don’t overeat to compensate for the lack of energy in the morning. Eating small portions is also recommended as large portions will only cause your stomach walls to stretch even further, and you’d get hungrier faster than you should. It is also important to experiment with the different diets that are out there, for instance, Keto diet, Palaeolithic diet and Atkins diet, to get the optimal results.

Getting physical

Exercise is an excellent way to boost your metabolism. By building lean muscle mass, you are increasing your rest metabolic rate, which is the rate in which your body burns calories while at rest. Furthermore, a vigorous exercise will burn your calories for an extended period, even after you’ve finished your routine.

The exercise post-exercise oxygen consumption (EPOC), also known as after-burn, is a state where your body is burning calories to supply blood sugar for your increased heart rate and core temperatures. It will only stop once your body reaches its baseline levels.

Enhance your slimming efforts holistically

Another method to boost your metabolism is to go for the holistic route! Traditional Chinese Medicine (TCM) is often the preferred option to some as it focuses on tackling specific ailments while contributing to weight loss. TCM also provides less invasive and plant-derived solutions to help with your overall health. One of the techniques used in TCM, the Guasha, helps to increase your metabolism by stimulating blood flow and enhance blood circulation.

A TCM slimming treatment will also advise you with regards to your dieting options while providing you with solutions that will accelerate your slimming process. For instance, Pu-erh Tea may be suggested as a viable option as it not only helps you increase your metabolism, but it aids in your digestion and will lower your blood pressure and cholesterol.

Finally, achieving weight loss requires more than having the best diet and exercise; your determination and commitment are the essential factors in this journey of yours. Without those two, a lax attitude in either your diet or exercise will cause your metabolism to dwindle to the starting point, and your previous efforts will be rendered obsolete. However, there is no shame in going for effective slimming treatment in Singapore to get that head start, if you desire any!