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

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!

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%.

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)

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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:

• Choose grilled or baked items instead of fried.
• Get your vegetables roasted or steamed instead of sautéed or fried.
• Choose whole-grain options over refined grains.
• Limit your intake of sugary drinks.
• Be mindful of portion sizes.

“Small changes can make a big difference – take the first step towards achieving your slimming goals in Singapore!”

The importance of weight loss for Singaporeans

Singapore, like many developed nations, has experienced a rise in obesity rates in recent years. Obesity increases the risk of various health issues, such as heart disease, stroke, and diabetes. Hence, weight loss is essential for Singaporeans to maintain a healthy lifestyle. Here are some reasons why weight loss is vital for Singaporeans:

Reduces the Risk of Chronic Diseases

Excess body weight increases the risk of chronic diseases such as heart disease, stroke, high blood pressure, and type 2 diabetes. Losing weight reduces the risk of developing these diseases and can improve overall health.

Improves Mental Health

Obesity can lead to mental health issues such as depression, low self-esteem, and anxiety. Weight loss can boost self-esteem, reduce anxiety, and improve overall mental health. Being overweight or obese may also affect the parts of the brain that regulate mood, leading to low energy and motivation, which may translate into less activity and exercise, and ultimately weight gain.

Enhances Productivity

Obesity can have various negative impacts on an individual’s health, including joint problems such as osteoarthritis. Additionally, it can also have negative impacts on work performance and productivity. From Wellaholic’s perspective, being overweight can result in low energy levels, fatigue, and reduced cognitive function, all of which can adversely affect an individual’s ability to perform well at work.

Improves Quality of Life

Obesity can have a significant impact on daily life activities, limiting physical activity and making simple tasks like climbing stairs or playing with children more difficult. Over time, this can lead to a decrease in mobility and overall quality of life. However, losing weight can have a positive impact on mobility and daily activities, making it easier to engage in physical activity and perform everyday tasks with greater ease.

The obesity rate among children and adolescents varied widely between the high of 16.3% in New Zealand, followed by 14.1% in Brunei Darussalam, and the low of 1.7% and 2.0% in Nepal and India respectively.

Fad diets don’t work

Fad diets don’t work.

We’ve all been there. You start the new year off with good intentions, vowing to finally lose those last 10 pounds. So you try a fad diet, lose a few pounds quickly and feel great… for about a week or two. And then the weight starts creeping back on, often plus a few extra pounds. Sound familiar?

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. And in the meantime, you likely won’t be getting the nutrients your body needs to function properly.

Here are some reasons why fad diets don’t work:

1. Deprivation: Fad diets often require you to cut out entire food groups or severely restrict your calorie intake, leading to feelings of deprivation and hunger. This can make it difficult to stick to the diet in the long term and can even lead to binge eating or disordered eating habits.
2. Unsustainable: Fad diets are often unsustainable, as they require you to make drastic changes to your eating habits that are difficult to maintain over time. This can lead to weight regain once you return to your previous eating habits.
3. Lack of essential nutrients: Fad diets may eliminate certain food groups, leading to a lack of essential nutrients that your body needs to function properly. This can result in nutritional deficiencies and health problems .
4. Slowed metabolism: When you severely restrict your calorie intake, your body may enter into “starvation mode,” slowing down your metabolism to conserve energy. This can make it harder to lose weight and may even cause weight gain over time.
5. Lack of individualization: Fad diets are often one-size-fits-all, without taking into account individual differences in lifestyle, genetics, and overall health. This can make it difficult to achieve lasting results and may even be harmful to your health.

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

When it comes to fat loss, there is no one-size-fits-all approach. What works for one person may not work for another.

Slow and Steady Wins the Race

However, there is one approach that seems to work for most people: a slow and steady approach. This approach involves making small changes to your diet and lifestyle that you can stick with for the long term.

Small Changes, Big Results

These changes may include eating more whole foods, cutting back on processed foods, and getting more exercise. While these changes may not lead to rapid weight loss, they will help you lose fat slowly and steadily over time.

Sustainable Approach

Moreover, since these changes are sustainable, you’re more likely to keep the weight off for good. With a slow and steady approach, you can achieve your weight loss goals and maintain a healthy lifestyle for the long term.

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.

Dish Name	Calories per Serving	Why is this dish high in calories?
Murtabak (Mutton)	1102 kcal	Made with fatty meat and fried in oil
Fried Ee Mee with Seafood	1010 kcal	Fried noodles with seafood and high-fat sauces
Nasi Goreng Sayur	920 kcal	Fried rice with vegetables and high-fat sauces
Char Kway Teow	744 kcal	Fried noodles with sausage, egg, and high-fat sauce
Hokkien Prawn Mee	694 kcal	Fried noodles with prawns and high-fat sauces
Roti Prata with Egg	619 kcal	Fried bread with egg and high-fat curry sauce
Nasi Lemak with Chicken	595 kcal	Rice cooked in coconut milk with fried chicken
Chicken Rice	574 kcal	Rice cooked in chicken broth and served with chicken
Satay (Chicken)	400 kcal (for 10 skewers)	Grilled marinated meat with high-fat peanut sauce
Laksa (Curry)	700 kcal	Coconut-based curry soup with noodles and seafood

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

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.

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.

How to overcome weight loss plateaus

Introduction

Struggling with a weight loss plateau can be incredibly frustrating, but it doesn’t have to be the end of your weight loss journey. The good news is that there are steps you can take to overcome this obstacle and continue towards your goal weight.

Reassess Your Habits

First, take a look at your habits. Have you become less strict with your diet or exercise routine? Perhaps you’ve slipped into old habits that are hindering your progress. By reassessing your habits and tightening up the rules, you may be able to jumpstart your weight loss again.

Cut More Calories

If reassessing your habits doesn’t do the trick, you may need to cut more calories from your diet. Make sure not to go below 1,200 daily calories, as this can be dangerous for your health. However, if you’re consuming more than this, further reducing your daily intake may be what you need to break through the plateau.

Stay Committed and Determined

It’s important to remember that weight loss plateaus are common and normal. They can happen to anyone, and they don’t mean you’re doing anything wrong. The key is to stay committed and determined in your weight loss journey. With the right mindset and persistence, you can overcome this obstacle and achieve your weight loss goals.

Conclusion

the journey to slimming down, particularly in a fast-paced environment like Singapore, requires a thoughtful and sustainable approach. It’s not just about the immediate results, but about integrating changes that you can maintain over time.

From my perspective, it’s crucial to start with small, manageable adjustments in your daily routine. This could mean altering your diet in minor but meaningful ways or incorporating regular, moderate exercise into your schedule. Setting realistic goals is also key. These goals should not only be attainable but should also resonate with your personal reasons for wanting to lose weight, which greatly aids in maintaining motivation.

The path to fat loss is more akin to a marathon than a sprint. By adopting a gradual approach, you not only work towards your slimming objectives but also foster improvements in your overall health and well-being. Remember, each small step you take is significant in this journey. So, I encourage you to take that first step today and commit to making those sustainable lifestyle changes.

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