Tracking body weight accurately

Weighing scales have copped some unreasonable criticism lately. Readings on weighing scales are bound to fluctuate at different times of the day. These fluctuations are owing to water retention and food. Invest in a good quality scale. Weighing yourself should be done twice a day and without clothes. Note down your weight for the day as the average of these readings. The next step is to multiply body fat percentage by your weight. Make regular entries in the diary.

Tracking fat loss accurately

In order to measure the progress of your slimming treatment in Singapore, it is essential to track body fat percentage. The reading on the scale doesn’t tell you about the composition of your weight. Even as you lose fat, the weight might remain constant, since muscle gain is happening simultaneously.

Body fat percentage can be measured using hydrostatic weighing, callipers and calculators available online. You can even get your body fat checked at your slimming centre. People with dangerous levels of body fat are prone to lifestyle diseases. In such cases, traditional Chinese Medicine can help lose weight without risking injuries. Therefore, quitting sugar will definitely help in losing weight.

Taking measurements of different areas

Measuring different parts of your body is useful and doesn’t require any expensive equipment. The body loses fat in different parts of the body in different order. Women should start at the bust, measuring along the nipple line. Measure the waist just above the belly button.

Hips, thighs, calves and arms are measured along the area where they bulge the most. You can also use slightly tighter clothes instead of the measuring tape to compare and see the results of your hard work. Try every month to see how they fit.

Tracking progress with pictures

If you are social media savvy, you will find picture tracking particularly enjoyable. Even if you’re not, take pictures of yourself on a daily basis. It is ideal to stand in the same way and in the same kind of outfit every day to compare the differences. You will be amazed how a weekly comparison will help to motivate you further in leading a healthier lifestyle. Therefore, one needs to know the differences between Diet vs Exercise and how to complement both together to achieve great results. Look at the pictures of an entire month. You will be able to tell the amount of change your body has gone through.

Tracking meals and exercise

Websites that offer calorie tracking have huge databases. You can simply log in and record whatever you have eaten for the day. Do not conceal or underreport anything. Training your appetite to expect lesser calories with each passing week is important. When it comes to exercise, plan well and spread out training different parts of the body throughout the week.

However, slimming treatment is not about creating calorie deficit only by way of diet management and physical exercise. Alternative methods like TCM slimming use holistic methods to help you lose weights.

Craving for junk food is difficult to give up. Popular snacks are made with the right amount of sugar, fat, and salt and chemicals like casein to increase their addictive nature. Not only are the artificial sweeteners putting you at the risk of obesity and diabetes, but they are also making it difficult to give up junk foods. For a better weight loss program, you need to control your craving for junk food. Read on for tips on how to do it.

 

Try chewing gum

This one of the most effective slimming tips out there. This works on the principle that junk food cravings are related to habits and not conscious decisions. For instance, people generally snack up on chocolate bars when tired. One easy way to change this habit is by chewing sugarless gum. The same impulse of being tired/stressed will result into a different outcome by changing the action. Chewing gum also helps to slowly cut on junk food purchases and improve your weight loss program at the same time.

 

Eat more satiating food

Junk food is created so as to replace the need for satiety with palatability. This works by giving your body a temporary high by spiking your insulin levels, followed by crashes. The body’s reaction is to sustain that high by eating more of the same food. Palatability and satiety are inversely linked. To beat this impulse, avoid high palatability foods like French fries, fizzy drinks, cakes and baked products. High satiety foods that you should instead have are fruits, beans, fibrous food, and meats.

 

Trick yourself on your junk food budget

Commonly known as the envelope technique, this is an effective way to slowly do away with junk food cravings. Locate your expenditure on junk and fast food from convenience stores, restaurants and grocery stores. Reduce this amount to half for the first month. However, it is a better idea to keep the number to three-fourths. Keep this money in an envelope and limit the purchase of junk food to the cash kept here. Gradually bringing this amount down can help cut down on junk food totally.

 

Improve on your snacking choices

The first step is to move snacks you currently eat, to a different place. Now, choose healthier alternatives to these snacks. For instance, sodas can be replaced by water, chips by nuts, chocolates by fruits and so on. Shift your new choices to the old places. If you are motivated enough, the first step will be quite easy. The best part about this trick is that you will be satisfying your junk food cravings with much healthier food choices.

 

Identify why you need to quit junk food

This step is a lot about the thought-process and requires the channelizing of your willpower. Realise how beneficial quitting junk food is for your weight loss program. Many people go for energy bars or fries when stressed, or frustrated. Identify the environment that encourages you to eat junk food and get away from it. Another idea is to set reminder notes strategically near places that store your snacks. Body language exercises also go a long way in helping you ignore these cravings.

Unlike people who visit the slimming centre to lose weight, people who choose to go the calorie-reduction way often face problems like tiredness and hunger pangs. If you are managing your diet to lose weight, you need to ensure that you are fulfilling your daily protein and carbohydrate intake, while cutting out sugar and extra calories. Diet planning lets you do this while controlling how much you eat. Many are still in dilemma between diet vs exercise when it comes to losing weight. When in fact, you need both in order to lose the extra calories. To know how to beat obstacles like intense cravings and lethargy, read these tips.

Include more flavours in your diet

Weight loss by diet management requires you to give up high-calorie foods. This can make you feel deprived and often results in more binge-eating, which is dangerous. Consequently, totally doing away with flavours in your food can upset your weight loss program. Instead, experiment with spicy flavours and tangy fruits. Add ingredients like basil, oregano, coriander and mint. Texture also goes a long way in ensuring that you enjoy your meals thoroughly. For instance, you can toss chopped nuts on the greens and add muesli to your yogurt.

Keep low calorie starters

Using low calorie appetizers to calm your hunger. You can try starting with simple vegetable soup or vegetable salad as the first course of the meal. In fact, it has been suggested that having soup before meals reduces your meal’s calorie intake by 20%. However, this is not true for a baked potato soup that you might get at a restaurant. Black bean dips and Japanese mushroom soups are good low-calorie alternatives for starters.

Snack up on whole fruits and veggies

The logic behind consuming fruits and vegetables to beat hunger pangs is that they have more water content. Thus, they leave you feeling contented and are low-calorie choices. One good way to have fruits on a regular basis is to replace fries and cookies with freshly chopped fruits. You can even carry them on your way to the slimming centre, since they provide essential vitamins and minerals. They have also been found to be beneficial for blood-pressure.

Increase your fibre intake

Fibre not only helps in water absorption and digestion, but increases satiety. You can increase your intake of fibre by eating whole grains and cereals. Fibrous vegetables and fruits are also beneficial. Psyllium husk helps you feel fullness, and prevents you from overeating. The daily recommended fibre intake for both children and adults is 14 gm for every 1000 calories consumed. Fibre-based foods require chewing for longer, and help you feeling full for longer.

Avoid skipping meals

It is an established fact that people who skip breakfast tend to overeat later in the day and hence put on weight. Psychologically, skipping the first meal of the day reduces control over what you eat, and enforces binge-eating behaviour. It is ideal to have three meals in a day spread over 12 hours. If you are reducing your portion control, it is a good idea to have low calorie snacks once daily. It is essential to drink sufficient water to induce fullness.

It is important to cut empty calories out from your diet, but eating well is equally necessary. Alternatively, consider visiting a slimming centre that uses Traditional Chinese Medicine to help lose weight, without having to control hunger.

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.

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