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From chubby to chic: How can I slim down in Singapore?

Table of Contents

TL:DR Summary

  • Eat a healthy diet. Eat plenty of fruits, vegetables, and whole grains. Limit your intake of processed foods, sugary drinks, and unhealthy fats.
  • Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Get enough sleep. Most adults need around 7-8 hours of sleep per night.
  • Manage stress. Stress can contribute to weight gain, so find healthy ways to manage it, such as yoga, meditation, or spending time in nature.
  • Find a support system. Having friends or family members who are also trying to lose weight can help you stay motivated.
  • Be patient and persistent. Losing weight takes time and effort, but it is possible. Don’t give up!
plump Asian lady who is standing on a weighing scale

Introduction: Why Singaporeans are gaining weight

As an Aesthetic Director with extensive experience in the field, I’ve observed a notable trend among Singaporeans regarding weight gain. This phenomenon, I believe, is multifaceted, stemming from a combination of lifestyle choices and environmental factors.

A new study has found that Singaporeans are gaining weight. The study, which was conducted by the National University of Singapore, found that the average weight of Singaporeans has increased by 2kg over the past 10 years. The study also found that the percentage of Singaporeans who are overweight or obese has increased from 18% to 24%.

Slim Down in Singapore: Diet, Weather, & Lifestyle Hacks

There are several reasons why Singaporeans are gaining weight. One reason is that people are eating more calories than they were 10 years ago.

Blame it on our lifestyle: long work hours, little exercise.

For this reason, I will share on how you can slim down in Singapore (with Singapore diet, weather and environment)

There are several reasons why Singaporeans are gaining weight. One reason is that people are eating more calories than they were 10 years ago

The “healthy” food options aren’t really helping

The “healthy” food options at most restaurants aren’t really helping when it comes to calorie or fat content. And, even though some restaurants are now offering healthier alternatives, those choices are often more expensive.

Well, first of all, don’t assume that just because a restaurant offers healthy options, that those are the only good choices. There are usually plenty of good options on the regular menu – you just have to know what to look for.

Here are a few tips for making healthier choices at restaurants:

visceral fat is often caused by a diet high in saturated fat, trans fats , refined carbohydrates and alcohol.

The importance of weight loss for Singaporeans

In Singapore, we’re seeing more people struggle with weight. This is important because being overweight can lead to health problems. For instance, it raises the risk of heart disease and diabetes. So, losing weight is key for a healthy life in Singapore.

Weight loss does more than just improve physical health. It can also make you feel better about yourself. People who are overweight often feel down or worried. Losing weight can lift your mood and give you more energy. This can help you be more active and stop the cycle of gaining weight.

Carrying extra weight can also impact how well you do your job. It can make you feel tired and slow your thinking. This can make it harder to focus and do well at work. By losing weight, you can feel more awake and think clearer.

Lastly, being overweight can make everyday tasks hard. Things like going up stairs or playing with kids can be tough. Losing weight can make these activities easier and improve your daily life.

The problem with fad diets is that they're not sustainable in the long term. Sure, you might lose a few pounds initially, but as soon as you go back to eating normally, the weight will come right back on.

Fad diets don’t work

As someone who has been in the aesthetics industry for over a decade, I’ve seen my fair share of fad diets come and go. Let me tell you, they rarely work in the long run.

These diets promise quick results by severely restricting what you eat. But our bodies need a balanced diet with all the essential nutrients. Cutting out entire food groups can lead to deficiencies, fatigue, and even health issues down the line. Not to mention, such extreme restrictions are nearly impossible to sustain. You’ll likely end up binging and gaining back all the weight you lost, if not more.

Instead of falling for fad diets, focus on making sustainable lifestyle changes. Eat a variety of whole, nutrient-dense foods and stay active. Slow and steady wins the race when it comes to achieving your goals in a healthy way. Trust me, fad-free is the way to be!

Reducing carb intake, especially refined carbs, can be very beneficial for losing fat, including abdominal fat

What does work: a slow and steady approach to fat loss

In my years in the aesthetics industry, I have learned a lot about fat loss. I know there is no single way that works for everyone. Each person is different.

“Slow and Steady Wins the Race” is a good approach for most. It means making small, lasting changes in how we eat and live. These changes can lead to big results over time.

Small steps like eating whole foods, less processed food, and more exercise are key. They might not cause quick weight loss. But they help you lose fat slowly and keep it off.

This way is not just about losing weight. It’s about living healthy for a long time. It’s about making changes you can keep up with. This is how you reach and keep your weight goals.

When it comes to Singaporean food, there's no denying the unique blend of flavors and textures that make it so popular. However, with deliciousness often comes a high calorie count. I

Understanding the Calories from Singaporean Local Dishes

When it comes to Singaporean food, there’s no denying the unique blend of flavors and textures that make it so popular. However, with deliciousness often comes a high calorie count. In order to maintain a healthy diet, it’s important to understand the calories in the dishes you’re consuming. Here are some key points to keep in mind:

Understanding Calories as a Singapore

  • Calories are a measure of the energy content in food
  • Consuming more calories than your body needs can lead to weight gain
  • The recommended daily calorie intake for an adult is around 2000-2500 calories, depending on factors such as age, sex, and physical activity level

Common High-Calorie Singaporean Dishes (Top 10)

Singapore is known for its delicious local dishes, but many of them are high in calories. Popular dishes like nasi lemak, chicken rice, and laksa can contain over 500 calories per serving. To make healthier choices, it’s important to be aware of the calories in your favorite dishes and to choose smaller portions or lower-calorie alternatives. Here are the top 10 most high-calories Singaporean dishes and their calories.

Common High-Calorie Singaporean Dishes
Char kway teow is a stir-fried noodle dish that is typically made with thick rice noodles, eggs, Chinese sausage, and prawns. The dish can be high in calories due to the high-fat content of the sausage and prawns.

Lower Calorie Alternatives to Singaporean Dishes

If you’re looking to maintain a healthy diet, but don’t want to give up your favorite Singaporean dishes, don’t worry – there are plenty of lower calorie options available. Here are some dishes and their lower calorie alternatives:

Bak Chor Mee

Bak chor mee is a popular Singaporean dish that usually contains minced pork, noodles, and a variety of toppings. However, the dish can be high in calories due to the oil and pork used in the recipe. A lower calorie alternative is to replace the pork with lean chicken or fish, and to use a smaller portion of noodles.

Char Kway Teow

Char kway teow is a stir-fried noodle dish that is typically made with thick rice noodles, eggs, Chinese sausage, and prawns. The dish can be high in calories due to the high-fat content of the sausage and prawns, as well as the large amount of oil used in the stir-fry process. A lower calorie alternative is to use a smaller amount of noodles, replace the sausage with lean chicken or tofu, and use a variety of vegetables such as bean sprouts, carrots, and bok choy.


Satay is a popular street food in Singapore, consisting of skewered and grilled meat served with peanut sauce. While delicious, satay can be high in calories due to the fatty cuts of meat used and the high-fat content of the peanut sauce. A lower calorie alternative is to use lean cuts of meat such as chicken breast or tofu, and to opt for a lighter dipping sauce such as a vinegar-based dressing.

With these lower calorie alternatives, you can still enjoy your favorite Singaporean dishes without compromising your health goals.

Not all belly bulges are the result of excess fat or weight gain. This could be due to either bloating, menopausal hormonal belly bulge, or a beer belly

How to stay motivated for weight loss

Losing weight can be a challenging journey, and staying motivated can be even more difficult. However, with the right mindset and approach, you can achieve your weight loss goals. Here are some tips on how to stay motivated for weight loss:

Determine your Reasons

Firstly, determine your reasons for wanting to lose weight and write them down. These reasons will help you to stay focused on your goal and remind you why you started in the first place.

Have Realistic Expectations

Secondly, have realistic expectations. Don’t fall for diets and products that claim quick and easy weight loss. Sustainable weight loss takes time and effort. Focus on making gradual changes to your lifestyle that you can maintain long-term.

Set Process Goals

Thirdly, set process goals. Instead of focusing solely on the number on the scale, set goals that focus on the actions you need to take to achieve your weight loss goal. For example, set a goal to exercise for 30 minutes a day or to eat five servings of fruits and vegetables each day.

Fat molecules consist of primarily carbon and hydrogen atoms and are therefore hydrophobic and are soluble in organic solvents and insoluble in water

How to overcome weight loss plateaus

Dealing with a weight loss plateau is tough. I see this often. People get stuck and feel lost. But you can beat this. Here’s how.

First, check your habits. Have you eased up on your diet? Maybe you’re not exercising as much. It happens. Tightening your routine can kick-start your weight loss again.

If that doesn’t work, look at your calories. Don’t eat less than 1,200 a day. That’s not safe. But if you’re above this, cutting back a bit might help you move past the plateau.

Remember, hitting a plateau is normal. It doesn’t mean you’re failing. Stay focused and keep pushing. You can get past this and reach your goals.

Wellaholic conducts straw polls with our customers, in order to learn more about their aesthetic preferences.

Wellaholic’s Professional Observations (With Our Customers)

In our personal experience with customers at Wellaholic, we have observed a few interesting points when it comes to weight management and achieving a healthy lifestyle in Singapore.

Firstly, many individuals struggle with finding a balance between indulging in Singapore’s delicious local cuisine and maintaining a calorie-controlled diet. While dishes like nasi lemak, laksa, and char kway teow are undoubtedly delicious, they can be high in calories and unhealthy fats. We often guide our clients towards making mindful choices, such as opting for smaller portions, choosing healthier cooking methods like grilling or steaming, and incorporating more vegetables into their meals.

Secondly, we’ve noticed that a sedentary lifestyle is a significant contributor to weight gain among Singaporeans. Long working hours and a reliance on private transportation can lead to a lack of physical activity. To combat this, we encourage our clients to incorporate simple yet effective exercises into their daily routines, such as taking the stairs instead of the elevator or going for a brisk walk during lunch breaks.

Lastly, we’ve found that many individuals struggle with maintaining motivation and consistency when it comes to their weight loss journey. It’s not uncommon for people to experience plateaus or become discouraged by slow progress. In such cases, we work closely with our clients to set realistic goals, celebrate small victories, and provide ongoing support and encouragement. We believe that a positive mindset and a sustainable approach are key to achieving long-term success.

Frequently Asked Questions (FAQ)

What is the average calorie intake recommended for adults in Singapore for weight management?

The average recommended daily calorie intake for adults in Singapore is around 2,000 to 2,500 calories, depending on factors like age, sex, and physical activity level. This helps in maintaining a healthy weight.

How prevalent is obesity among adults in Singapore, and what trends have been observed in recent years?

In Singapore, the percentage of overweight or obese adults has risen from 18% to 24% over the past decade. This trend highlights the growing need for effective weight management strategies.

What are the most effective lifestyle changes recommended for sustainable weight loss in Singapore?

Effective lifestyle changes for sustainable weight loss in Singapore include incorporating more whole foods, reducing processed foods, and increasing physical activity. These changes promote gradual and steady fat loss.

What role does stress management play in weight loss, and what are some recommended techniques?

Stress management is crucial in weight loss as stress can contribute to weight gain. Techniques like yoga, meditation, and spending time in nature are recommended for managing stress effectively.

How significant is the impact of portion control in achieving weight loss goals in Singapore?

Portion control plays a significant role in weight loss. It helps in managing calorie intake, which is essential for weight loss, especially considering the high-calorie content of many popular Singaporean dishes.

What percentage of Singaporeans have successfully maintained weight loss through lifestyle changes alone, without surgical interventions?

While specific percentages vary, a significant number of Singaporeans have successfully maintained weight loss through lifestyle changes. These changes are more sustainable and healthier compared to surgical interventions.

With over 8 years of experience in the aesthetics industry, I am passionate about enhancing beauty and wellness through innovative, science-based approaches. As the Aesthetic Director at Wellaholic, I am committed to delivering exceptional services that are tailored to each client's unique needs. My expertise spans across advanced skincare treatments, body sculpting, hair removal services, and nutritional supplements, all aimed at helping clients achieve their personal best.

Serene Chiam, Aesthetic Director

Serene Chiam is the Aesthetic Director at Wellaholic, a well-known aesthetic chain in Singapore. She has more than ten years of experience in the aesthetics industry. With a Bachelor of Health Science (Aesthetics) and CIDESCO certifications, she expertly combines scientific knowledge with practical skills. Serene is known for her personalized approach to beauty, ensuring each Wellaholic client’s journey is unique and transformative. Her significant contributions have been pivotal in establishing Wellaholic’s reputation for excellence in aesthetic wellness.

Contact Serene at

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From Chubby to Chic: Your Comprehensive Guide to Slimming Down in Singapore

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