Weight loss after pregnancy is a gradual process. With the right kind of diet and moderate exercise, it should happen naturally. However, there are a few methods of faster and yet natural post-pregnancy slimming treatment in Singapore. Most women retain one to two kilograms, while around 25% of women retain five kilos or more a year after the delivery. Experts suggest that losing weight after childbirth is necessary not just to get back in shape, but to stave off the risk of diabetes and heart conditions. Here are some useful tips on losing weight after pregnancy.

Start slowly to allow your body to recover

It is a popular trend to get back into your pre-pregnancy shape right after childbirth. You might have seen celebrities lose fat fast after freak slimming tips and treatments, but it could be unhealthy. Wait for at least six weeks before you start your weight loss endeavor.  Breastfeeding is essential for your baby in the first two months after delivery. The best way to lose weight initially is by cutting 500 calories from your daily diet. However, don’t overdo it. You can try holistic methods of weight loss like TCM slimming.

Breastfeeding

Breastfeeding is essential for the baby’s growth and immunity, but it also helps you lose weight. It works by making your body burn more calories. A difference has been often seen in the weight loss patterns of mothers that bottle-feed versus mothers that breastfeed. However, it is important for you not to eat empty calories or sugar-laden foods to compromise for the breastfeeding.

Start eating healthy for weight loss

It is very important to make sure that you do not skip your meals, no matter if it because of your crash diet or forgetfulness. Both healthy diet vs exercise is necessary to lose weight and gain nutrients at the same time. Less energy will not help your slimming treatment. Consider having five light meals instead of two or three full meals. It goes without saying that breakfasts are not to be missed. It is a myth that it is necessary to have whole milk to produce nutritious breast milk. Also, consider replacing regular snacks with fruits and vegetables.

Begin with light exercise

Remember that exercise helps you lose weight in the form of fat, whereas with crash diets, you end up losing muscle too, and feel fatigued. You can start by taking your baby in the pram out on walks. As you progress and the baby grows, you can add light weights as resistance and start with strength training. However, if you have a C-section delivery, it is important to consult your doctor before embarking on any slimming treatment program.

Fluids help body shake off fat

Firstly, it is essential to drink enough water throughout the day. Water helps to flush fat out and keeps you hydrated. It also keeps you from having high-calorie snacks that you don’t need. The most important fact is that it keeps your metabolism high and body activity up. If your urine is not clear enough, you probably are not drinking enough water. However, don’t drink packaged juice, fizzy drinks and too much caffeine.

Experts say daily sugar intake for men and women should not be more than 37.5 grams and 25 grams, respectively. However, the World Health Organization (WHO) recently recommended that the amount for men too should be 25 grams. The fact remains, however, that the average city dweller consumes five times the recommended amount, leading to expanding waistlines, increasing body weight, and the risk of deadly health problems. It is only rational than that many health-conscious men and women are quitting sugar for weight loss. And many too are signing up for weight loss program in Singapore, trying their best in changing their mindset into losing weight to lead a healthier lifestyle. Here are some important things to know about quitting sugar.

What quitting sugar actually means

Quitting sugar definitely helps to lose weight. Essentially, this can be done by eliminating processed foods from your diet. Processed foods do not only contain calories but preservatives and other synthetic substances that impact your health negatively. It has been observed that people who quit sugar by giving up ketchup, barbeque sauce and fizzy drinks instantly start losing bulk around the face and the abdomen.

Quitting sugar means cutting on calories and more

Even though one teaspoon of refined sugar has 16 calories/70 kilojoules of energy, as an ingredient in foods, it comes with fat and refined starches. There is more to sugar than just calories. Many tried to substitute their habit for taking in sugar by going for long walks to shed the ‘extra weight’. However, by walking alone without cutting down on the sugar intake is only an exercise in futility. For instance, by quitting shortbread biscuits, soft drinks and bakery products, you can also avoid fat and other substances leading to weight gain. By quitting a total of 10 teaspoons of sugar every day, you can lose one pound of weight in just three weeks.

Giving up sugar helps think rationally

Refined sugar is bad not only for your body weight but for your brain. A healthy mind is essential for weight loss. It also helps maintain a sound health. Sodas, bread, coffees, energy drinks and even low-fat snacks contain some amount of sugar that can affect your mind or thinking process. In fact, consuming sugar can make you rash and intolerant. People who had abandoned refined sugar reported that they experienced improvement in their cognitive capabilities. They have been able to think more logically, choose the right diet, and thus take the rights steps towards losing weight.

Quitting sugar helps cut on unhealthy foods

Weight loss isn’t only about cutting calories and getting back in shape. It is also about building strength and keeping lifestyle diseases at bay. Even the highly recommended Traditional Chinese Slimming method requires that you eat a balanced diet and avoid overloading the spleen. Thus, when you quit sugar, you are indirectly quitting foods that inhibit muscle-building and helps in digestion. Cupcakes, sodas, processed foods are of an inferior nutritional composition. They are low in fibre and rather high on the GI.

Find alternatives to sugar

So consider quitting unhealthy foods with added sugar and replace them with natural foods. For instance, you can replace fizzy beverages with water and natural drinks like coconut water. Instead of having packaged fruit juice, you can actually use your juicer to prepare natural fruit juice. Replace snacks with fruits and salad. More vegetables, lean meat and fish will mean a better weight loss.

Time and other constraints mean that losing weight is not as straightforward as it seems. Often, you will find yourself trying other successful options for your weight loss program. Some try techniques like Traditional Chinese Medicine, while some take up walking to get fit. It is a safe enough exercise, and if you stick to your routine, it can help you to lose as much as a pound of weight per week. Walking is also a great way to tone your body and keep the risks of diabetes and arthritis at bay. If you are planning to start walking for weight loss, what’s important is to change your mindset first before starting your weight-loss challenge physically. Read these tips on how to lose weight by walking.

Walk regularly and at a consistent pace

The amount of calories burnt in walking depends on one’s body weight and walking speed. Experts say that walking at four miles per hour for an hour can help burn about 400 calories. However, walking takes up time and one doesn’t need to walk four miles every day. You can simply commit to walking 2-3 miles for your weight loss program. You can take even shorter distances, combining it in your everyday schedule. Professionals recommend walking 30 minutes for four days a week.

Get a pedometer to record your walking

Pedometers and wrist bands have become necessary devices for a number of people with weight loss programs. The pedometer is a device that can be attached to the hip. It is not too heavy and packs in a number of features apart from counting the number of steps you take in a day. Counting steps using a pedometer is important for losing weight. If you are talking 6000 steps a day and are not losing weight, you can increase the number of steps. Also take note of what you are consuming on a daily basis. Both diet has to work with exercise for weight loss.

Take 2000 steps per mile

Walking one mile can burn about 100 calories. For weight loss, you will have to walk 2000 steps in one mile. To lose one pound, you will have to create a deficit of 500 calories every day, which will be achieved by walking 10,000 steps a day. This number need not intimidate you, since you can fit it into your daily schedule. When going to work, get off a stop before. Use the stairs instead of the elevator, and park your car further away.

Walk with a good posture and a good technique

Walking is a natural activity, but doing it with a bad posture all these years could have led to you developing a poor style of walking. Walking with good posture is crucial for your weight loss program. Keep your chin up, look ahead at a distance of about 10 feet, hold the gluts firm, pull the abdomen in, and walk with a long stride.

Do not let any monotony creep in

It is necessary to keep yourself entertained while walking. It is important to feel burdened when you are in the midst of walking as this will only demotivate you. You can do this by choosing different places for walking with a close friend. In case if you are alone, walk at different parks and neighbourhoods and carry a music player along to keep yourself entertained. If it is too cold or raining outside, do not miss your hour of walking. Instead, do it on your treadmill. Get them along now!

The battle of diet versus exercise has formed the backbone of the weight loss debate since time immemorial. Dieting and working out are both ways to introduce the calorific deficit necessary for losing weight. Often, even your slimming centre in Singapore will ask you to cut down on bad calories through food. However, critics have been divided on the role of one over the other in shedding the extra pounds. Doing a little exercise can make us believe that we have earned the required calorific deficit and can start binging on junk again. If you too want to know the truth of diet versus exercise for weight loss and some slimming tips especially for women, do read on.

What’s more to weight loss?

No matter how appealing exercise looks, the truth is that weight loss is more about choosing the right kind of food than trying to work it off your body in the gym. Popular culture and the media often projects images of people sweating it out in the gym and eventually reaching the desired weight, but the fact is something else. Staying physically active is one thing, and staying in control of what you’re eating is another. The fact is that one hour of running at the slimming centre burns only about 350-400 calories. One could easily choose a bowl of fresh fruits and vegetables over a hamburger and instantly ‘lose’ some hundred calories. Quitting fizzy drinks and energy bars will have the same effect, and so weight loss seems to be more about diet.

Does dieting only work?

Staying in control of one’s diet need not mean eating less or starving yourself. Weight loss can still be brought on by choosing better food. Many people do not experience actual weight loss because their calorie-counting is faulty. It makes you believe you have gained fewer calories than you actually have. Instead, you should focus on halving your portions. If you have to eat a burger, eat only half of it. However, it is better to eat healthier and lighter alternatives, instead of checking portions. Leguminous foods, lean meat, fresh fruits and vegetables are examples of foods that give you a feeling of fullness. Dieting can help bring about weight loss by way of eating less.

Does exercise alone do better?

A number of methods for weight loss have come up in the recent few years. Dieticians can help lose inches off the belly. Slimming centres are offering holistic weight loss using ancient processes. However, exercise is not rendered inessential. When you adopt exercise along with a diet plan aimed at weight loss, you are working to gain health. Working out helps in the stimulation of metabolic tissues, and ensures that you are losing weight only through excess fat. Maintaining muscle mass and bone density are crucial to healthy weight loss. Exercise is very important for weight loss since it also means added health benefits like better sleep, less cholesterol and stress.

Therefore, it would be a mistake to believe that there is just one winner in the battle of diet and exercise. To be slim and in good health all over, both food and physical activity are indispensable.