Top 13 Weight Loss Tips from Wellaholic
Table of Contents
- 1 TL:DR Summary
- 2 Introduction
- 3 1. Opt for a low-carb diet
- 4 2. Be Wary of “Low-Carb” Products: Stick to Whole Foods
- 5 3. Track Your Progress Diligently
- 6 4.Overcoming Hunger: Key Strategies for a Low-Carb Diet
- 7 5. Try to Avoid Non-calorie Sweeteners
- 8 6. Avoid Overeating Fruits
- 9 7.The Relationship Between Beer and Tummy Fat: What You Need to Know
- 10 8. Limit Dairy Products and Nuts
- 11 9. Try to Achieve Optimal Ketosis
- 12 10. Consider Intermittent Fasting
- 13 11. Get Adequate Rest and Watch the Stress
- 14 12. Exercise. Exercise. Exercise
- 15 13. Persevere and Do Not Give Up!
- 16 Frequently Asked Questions (FAQ)
- 17 Book Now Pay Later
- 18 WellaFreeze™ 360 Advanced Fat Freezing
- Low-Carb Diet: Embrace a low-carb diet to kick-start weight loss, reduce appetite, and burn more calories.
- Whole Foods Focus: Avoid misleading “low-carb” products; prioritize natural, unprocessed foods like meat, vegetables, and nuts.
- Progress Tracking: Go beyond the scale; measure body composition and fat percentage for a true picture of weight loss.
- Hunger Management: On a low-carb diet, trust your hunger signals and choose satisfying, fat-rich foods for energy.
- Sweetener Caution: Limit non-calorie sweeteners as they may increase cravings and hinder weight loss efforts.
- Moderation in Fruits and Alcohol: Be mindful of sugar in fruits and calorie intake from beer to avoid hindering weight loss.
Grab any diet regimen book and it will certainly claim to hold all the response to effectively losing all the weight or fat that you desire — and also prevent it from coming back. Some assert the key is to eat much less and also exercise more, others claim that low fat is the only means to go, while others recommend eliminating carbs totally. So, what should you believe?
The fact is there is no “one dimension fits all” solution to healthy weight reduction. What work for someone may not necessarily work for you, given that our bodies react in a different way to different foods, especially with our genes and other health variables. To find the approach of fat loss or reduction that’s right for you will likely take some time. You will also need perseverance, commitment, as well as some experimentation with various foods as well as diets.
While some people react well to counting calories or similar approaches, others respond much better to having even more flexibility in preparing their weight-loss programs. For example, avoiding deep-fried foods or skipping or limiting polished carbs can possibly help with fat loss in the long run. So, do not get demoralised if a diet regimen that benefited someone else doesn’t help you. Inevitably, a diet plan is only best for you if you are able to stick with it.
In this long-form article by Wellaholic, we are going to share with you 17 best tips for weight loss and fat loss — with almost a full money-back guarantee that you will be able to get closer to your fat loss goals, as long as you stick to these tips for more than 12 weeks. Read on to find out more!
“The key to weight loss success is committing to a healthy lifestyle – start small and make sustainable changes!”
1. Opt for a low-carb diet
The Science Behind Low-Carb Diets
For over 150 years, weight-loss diets have emphasized the importance of reducing carbohydrate intake. Recent scientific studies have confirmed the effectiveness of low-carb diets in promoting weight loss and fat reduction. By lowering your consumption of sugar and starch (found in bread, pasta, and potatoes), you can kick-start your weight loss journey. Let’s explore why low-carb diets can be so effective.
The Role of Calories and Cravings
While it’s true that weight loss can be achieved by consuming fewer calories than you burn, this approach often neglects the issue of cravings. Simply eating less can lead to feelings of perpetual hunger, making it difficult to sustain such a restrictive eating pattern. Many dieters find themselves caught in a cycle of “yo-yo dieting,” where they lose weight only to regain it later. However, not all diets are created equal.
The Appetite-Suppressing Effects of Low-Carb Diets
One of the main advantages of a low-carb diet is its ability to naturally reduce appetite. Even without calorie counting, individuals on a low-carb diet tend to consume fewer calories overall. By avoiding sugar and starch, which can increase hunger levels, you can effectively decrease your appetite to a more manageable level. In fact, studies have shown that overweight individuals often consume fewer calories when following a low-carb diet.
A Calorie-Burning Advantage
Not only does a low-carb diet help control your appetite, but it also offers an additional benefit. Research from 2012 found that individuals who lost weight on a low-carb diet experienced less reduction in their overall energy expenditure compared to those on a low-fat diet. This means that they burned more calories throughout the day, even without engaging in extra physical activity. In fact, the difference in energy expenditure was equivalent to an entire hour of moderate-intensity exercise. Imagine reaping the rewards of an extra hour of exercise without actually having to work out.
By understanding the science behind low-carb diets and their effects on appetite and calorie burning, you can make informed choices when it comes to your weight loss journey. Lowering your intake of sugar and starch can help you achieve sustainable weight loss and overcome the challenges associated with cravings. Take control of your diet and embrace the benefits of a low-carb approach to reach your weight loss goals more effectively.
2. Be Wary of “Low-Carb” Products: Stick to Whole Foods
The Importance of Whole Foods in a Low-Carb Diet
When following a low-carb diet for weight loss, it’s crucial to prioritize whole foods as the foundation of your eating plan. Instead of relying on fancy “low-carb” products, it’s best to focus on the foods that humans have been consuming for centuries. Think meat, fish, vegetables, eggs, butter, olives, nuts, and other natural, unprocessed options. By centering your diet around these whole foods, you can maximize the effectiveness of your low-carb approach.
Beware of Deceptive Marketing Tactics
Unfortunately, many companies use clever marketing tactics to promote their so-called “low-carb” products. They claim that you can enjoy cookies, pasta, ice cream, bread, and chocolate on a low-carb diet, as long as you choose their brand. However, these products are often packed with hidden carbohydrates that can hinder your weight loss progress. Don’t be fooled by misleading advertisements!
The Truth About Low-Carb Chocolate
One example of deceptive low-carb products is low-carb chocolate. While some varieties use sugar alcohols like maltitol, which are partially absorbed by the body but not counted as carbohydrates by manufacturers, they can still affect blood sugar and insulin levels. Maltitol consumption may lead to increased blood glucose, insulin spikes, and even digestive issues like gas and loose bowels. Additionally, all sweeteners, even those used in low-carb chocolate, can trigger sugar cravings. Opting for low-carb chocolate made with erythritol or stevia is a safer choice.
By sticking to whole foods and avoiding the pitfalls of “low-carb” products, you can ensure that your low-carb diet is truly effective for weight loss. Don’t let misleading marketing tactics derail your progress. Choose natural, unprocessed options and make informed decisions when it comes to your food choices. Your body will thank you for nourishing it with wholesome, low-carb foods.
3. Track Your Progress Diligently
The Limitations of the Scale
When it comes to tracking successful weight reduction or fat loss, relying solely on the weighing scale can be misleading and even counterproductive. Weight fluctuations can be influenced by various factors, including changes in muscle mass, bone density, and water retention. Focusing solely on weight can create unnecessary anxiety and jeopardize your motivation. It’s important to look beyond the numbers on the scale to get a more accurate picture of your progress.
Embracing the Importance of Body Composition
Instead of fixating on weight alone, it’s essential to understand the significance of body composition. Shedding fat while gaining muscle is a positive outcome, but it may not always reflect on the scale. Muscle is denser than fat, so as you build muscle, your weight may not decrease significantly or may even increase. This can be discouraging if you solely rely on weight as a measure of progress. In order to get a more comprehensive understanding of your fat loss and weight reduction journey, it’s crucial to consider other factors beyond weight.
A Holistic Approach to Tracking Progress
To accurately track your progress and celebrate your achievements, it’s recommended to adopt a more holistic approach that goes beyond the scale. Here are some strategies to consider:
- Measure Body Circumferences: In addition to weighing yourself, take measurements of your waistline and other areas such as the buttocks, chest, arms, and legs. Tracking changes in these measurements over time can provide valuable insights into your body composition and overall progress.
- Record Data Regularly: Keep a record of your measurements and weight at consistent intervals, whether it’s weekly or monthly. This will allow you to track trends and see the changes over time.
- Consider Body Fat Percentage: Monitoring your body fat percentage can provide a more accurate reflection of your fat loss progress. This can be done through various methods such as skinfold calipers, bioelectrical impedance devices, or DEXA scans. Consulting with a healthcare professional or a qualified fitness expert can help you determine the most suitable method for you.
By adopting a comprehensive approach to tracking progress, which includes measurements, weight, and body fat percentage, you’ll gain a clearer understanding of your fat loss and weight reduction journey. Remember, the scale is just one piece of the puzzle, and it’s important to focus on overall improvements in body composition and overall well-being.
4.Overcoming Hunger: Key Strategies for a Low-Carb Diet
Embracing the Right Sources of Energy
When starting a low-carb diet, it’s essential to understand the importance of balancing carbohydrate and fat intake. Both carbs and fat serve as the body’s primary sources of energy. One common mistake is reducing carb consumption while still fearing fats. However, in order to successfully navigate a low-carb diet, it’s crucial to eat enough to feel satisfied, especially in the beginning stages of the weight-loss process.
Becoming a Fat-Burning Machine
By consuming adequate amounts of food, you allow your body to transition into a fat-burning state. On a low-carb diet, the fat you consume will be used as fuel by your body, as the levels of the fat-storing hormone insulin decrease. This shift in metabolism helps you become a more efficient fat-burning machine, leading to weight loss without constant hunger pangs.
Rethinking Saturated Fat and Food Choices
Contrary to popular belief, recent studies have challenged the notion that saturated fats are detrimental to health. Foods like butter, steak, and cream can be incorporated into a low-carb diet without guilt. However, if you prefer, you can focus on consuming primarily unsaturated fats such as olive oil, avocado, and fatty fish, following a Mediterranean low-carb diet approach. This approach is not only effective for fat loss but also supports overall health and well-being.
Trusting Your Hunger Signals
One of the benefits of a low-carb or keto diet is the restoration of your natural hunger and satiety cues. When you feel hungry, it’s a signal that your body needs nourishment. Likewise, if you’re not hungry, you don’t have to eat yet. Trusting your hunger and satiety signals allows you to listen to your body’s needs. You have the flexibility to eat multiple times a day or opt for fewer meals, based on what feels right for you.
Finding the Right Eating Pattern
While some people find success with three meals a day and occasional snacks, research suggests that frequent snacking may not be ideal for weight loss. Others prefer an eating pattern of one or two meals a day without snacking. Ultimately, you should find an eating pattern that aligns with your preferences and supports your weight loss goals. The key is to eat when you’re truly hungry, honoring your body’s natural cues.
By understanding the importance of balancing energy sources, embracing your body’s hunger and satiety signals, and making informed food choices, you can navigate a low-carb diet successfully and achieve your weight loss goals. Remember, it’s about finding a sustainable approach that works for you and allows you to nourish your body while enjoying the benefits of a low-carb lifestyle.
5. Try to Avoid Non-calorie Sweeteners
Many people try to switch sugar with non-caloric sugar (or sweeteners) in the idea that this will reduce their calorie intake as well as trigger fat management. It appears probable. Several studies, nevertheless, have actually fallen short to show evident positive impact on fat burning by consuming non-caloric sweeteners instead of plain sugar.
According to scientific research, non-caloric sweeteners may in fact raise cravings and also preserve food cravings for sweet stuff such as ice cream, chocolates and even candy. As well as one current independent research showed that changing beverages with non-caloric sweeteners to just water helped ladies drop weight.
This may be as a result of an increased insulin secretion in anticipation that sugar will appear in the blood. Furthermore, for individuals that are at risk, non-caloric sugar can keep a wish for sweets and cause unnecessary cravings.
If you’re having problem reducing weight, we fully recommend that you cut down on sweeteners or avoid it completely. As a bonus, you’ll likely discover it easier to enjoy the all-natural sweet taste of actual food, as soon as you’re no longer adapted to the overwhelming sweet taste of refined low-carb food and “diet” sodas.
6. Avoid Overeating Fruits
This item of advice is controversial as fruit has always been touted as healthy and ideal for weight loss. People might believe that fruit is healthy yet sadly fruit includes a great deal of sugar– around 10% by weight (the rest is mostly water).
5 servings of fruit each day can be comparable to 52 grams of sugar! Unlike what many people think, the natural sugar in fruit is more or less similar to the sugar in soft drink and other pleasant drinks (about 50% sugar, 50% fructose).
Sugar from fruit can aversely impact your weight loss goals. Eating a lot of fruit will enhance your appetite and thereby slow your weight loss efforts. What’s a lot? That might vary as per your baseline insulin resistance, physical activity, and various other considerations. For the best outcomes, you might want to indulge in a fruit (e.g. an apple or a banana) as a treat, rather than part of your fat loss regime.
7.The Relationship Between Beer and Tummy Fat: What You Need to Know
Beer and Excess Calorie Intake
It has been suggested that beer consumption can contribute to the accumulation of tummy fat in several ways. One significant factor is the potential for excess calorie intake. Gram for gram, beer contains as many calories as a soft drink, which means that it has the potential to add a significant amount of calories to your overall diet.
Increased Appetite and Overeating
Research studies have indicated that alcohol consumption, including beer, can lead to an increase in appetite in the short term. This may result in consuming more food than you normally would. The combination of alcohol’s impact on appetite and the additional calories from beer can contribute to weight gain and tummy fat over time.
Interference with Fat Burning Process
Drinking alcohol, including beer, can interfere with your body’s ability to burn fat effectively. When you consume alcohol, your body prioritizes the breakdown and metabolism of alcohol over other fuel sources, such as stored fat. However, it’s important to note that research on this topic has produced mixed results. Moderate and consistent beer consumption in portions of less than 17 oz (500 ml) per day does not appear to have a significant impact on body weight or belly fat accumulation in the long term.
Understanding the potential effects of beer consumption on tummy fat involves considering factors such as calorie intake, appetite regulation, and the prioritization of alcohol metabolism by the body. While excessive or frequent beer drinking can contribute to weight gain, moderate consumption within recommended limits may not have a substantial impact on body weight or belly fat. As with any dietary choice, moderation and balanced overall lifestyle are key to maintaining a healthy body composition.
8. Limit Dairy Products and Nuts
Can you consume as much as you like and still drop weight? This typically works well with a low-carbohydrate diet. Nonetheless, despite the fact that a low-carbohydrate diet typically makes it less complicated to eat just enough, there are foods classified as low-carb which become an issue in bigger amounts. If you find yourself having a hard time slimming down on a low carbohydrate diet regimen, you need to be extra mindful with dairy products along with nuts.
Milk items include differing amounts of lactose (milk sugar), which could potentially slow down weight reduction. Subsequently, cutting down on milk products may help accelerate fat burning.
This applies particularly to milk products lacking in fat, such as regular milk as well as different yogurts. But be careful with full-fat dairy products such as cream as well as cheese all the same.
Nuts, the second food to watch, include a reasonable quantity of carb. Nuts are also easy to overeat, and you may have found yourself finishing an entire large packet of peanuts while watching TV. Cashew nuts are amongst the most awful carb-wise– you’ll find that they have around 20% carbohydrate by weight.
For someone complying with a stringent keto diet with a 20 grams of carbohydrates daily allocation, this suggests that consuming 100 grams of cashews (which happens quickly!) will have filled their everyday quota. Peanuts tend to be around 10-15% carb — not putting them in the clear either.
So, for those of you having problem reducing weight: make use of nuts moderately. When in a circumstance where nuts are an outright must, understand that the most harmless ones carb-wise are macadamia nuts (generally around 5% carbs), or Brazil nuts (4%).
9. Try to Achieve Optimal Ketosis
The Science behind Ketosis
Ketosis is a metabolic state in which the body utilizes fat as its primary source of fuel. Even the brain, which typically relies on glucose for energy, can run on fat through the production of ketones. Ketones are molecules in the blood that act as an alternative fuel source for the brain, derived from the breakdown of fats by the liver.
Insulin and Ketone Production
To enter ketosis and promote ketone production, it is important to have low levels of insulin in the bloodstream. Insulin plays a crucial role in regulating blood sugar levels, and when insulin levels are low, the body is more likely to produce higher amounts of ketones. Monitoring insulin levels and maintaining a well-controlled, low-carbohydrate diet can maximize the impact of ketosis on fat burning.
Measuring Ketone Levels
Thanks to affordable devices available today, it is easier than ever to measure ketone levels at home. With a simple finger prick and a few seconds, you can obtain your blood ketone level. Generally, a range of 1.5 to 3 mmol/L is considered “optimum ketosis” for some individuals. If you have hit a weight loss plateau without a clear reason, one strategy to consider is increasing your ketone levels to stimulate further fat burning.
Another method to measure ketone levels is by using urine test sticks. While urine test sticks are a more traditional approach, they are less reliable than blood ketone measurement devices. However, they can be a more affordable option for monitoring ketosis.
Understanding ketosis and measuring ketone levels can provide valuable insights into the body’s fat-burning processes. By optimizing ketone production through a low-carbohydrate diet and monitoring ketone levels, you can harness the benefits of ketosis for weight loss and overall metabolic health.
10. Consider Intermittent Fasting
Evolutionary Perspective on Fasting
Intermittent fasting is a dietary approach that focuses on when you eat, rather than what you eat. Humans have evolved to withstand extended periods without food, as our ancestors were nomadic hunters and gatherers who had to survive and thrive during times of scarcity. Our bodies are equipped to tap into fat stores for energy when food is not readily available.
Different Approaches to Intermittent Fasting
There are several ways to practice intermittent fasting, all involving designated periods of eating and fasting. One common method is the daily approach, where you restrict your eating to a specific window of time each day, such as an eight-hour period, and fast for the remaining hours. Another approach is the 5:2 method, where you eat normally for five days a week and limit your calorie intake to 500-600 calories on the other two days.
Metabolic Switching and Fat Burning
During fasting periods, when the body has depleted its sugar stores, it enters a state called metabolic switching. In this state, the body shifts from using glucose as its primary fuel source to burning stored fat for energy. This is where the fat-burning benefits of intermittent fasting come into play.
It’s important to consult with your healthcare provider before starting intermittent fasting, as it may not be suitable for everyone. Once you have received medical clearance, finding the right fasting schedule is key. Some people find the daily approach more convenient and sustainable, while others prefer the 5:2 method. Experimentation and finding what works best for you is key to long-term adherence.
Extended fasting periods of 24 hours or more may not provide additional benefits and can even be risky. Prolonged fasting may trigger the body to conserve fat in response to perceived starvation. Therefore, it is crucial to strike a balance and approach intermittent fasting in a safe and sustainable manner.
Intermittent fasting offers a unique approach to managing weight and improving metabolic health. By aligning your eating patterns with our evolutionary biology and taking precautions, you can harness the potential benefits of intermittent fasting for better overall well-being. Always listen to your body, prioritize safety, and consult with a healthcare professional for personalized guidance.
11. Get Adequate Rest and Watch the Stress
Chronic stress and insufficient rest might enhance levels of stress hormones such as cortisol in your body. This can trigger increased cravings as well as might cause weight and fat gain. If you’re seeking to reduce weight, you should assess possible means to lower or much better handle excessive tension in your life. Although this often demands significant changes, it might quickly affect your stress hormone levels and also perhaps your weight.
You should try to get enough good sleep, preferably every evening. Aim to get up refreshed of your own accord, without relying on the alarm. If you’re the sort of individual that always gets extremely awakened by the alarm ringing, you could never ever be providing your body completely sufficient remainder.
One way to fight this is to visit bed early sufficient for your body to get up autonomously prior to the alarm clock goes off. Allowing yourself to have a good night’s sleep is another way of minimizing tension hormone levels.
Sleep deprivation, on the other hand, works together with sugar yearnings. It also has an unfavourable effect on self-discipline and makes it very easy to give in to lure (it’s no coincidence that caused sleep starvation is a common interrogation technique). Likewise, sleep starvation weakens your resolve to exercise.
12. Exercise. Exercise. Exercise
Regular exercise is very important for great health, and it’s especially crucial if you’re attempting to reduce weight, lose fat, or to keep a healthy and balanced weight.
When losing weight, more physical activity enhances the variety of calories your body uses for energy or “burns off.” The burning of calories through exercise, incorporated with lowering the number of calories you eat, develops a “calorie deficiency” that results in weight-loss.
A lot of fat burning takes place as a result of lowered calorie intake. Nevertheless, evidence reveals the only means to maintain fat burning is to be taken part in routine physical activity. Most significantly, exercise lowers risks of cardiovascular disease as well as diabetes beyond that created by weight decrease alone.
To drop weight and also keep it off, you will require a high amount of exercise unless you also adjust your diet plan as well as decrease the amount of calories you’re consuming.
Walking 1 hour each day can help you burn calories and, in turn, lose weight. In one study, 11 moderate-weight women lost an average of 7.7 kg, or 10% of their initial body weight, after 6 months of brisk daily walking.
13. Persevere and Do Not Give Up!
It generally takes years or years to acquire a lot of weight. Attempting to lose it all as promptly as possible by starving yourself does not necessarily work well long term; instead it might be a recipe for “yo-yo dieting”. To lose fat and manage your weight well, you need something that functions long-term.
Additionally, you require to set practical expectations for health and weight management objectives. At Wellaholic Slimming Lab, our consultants help our customers set realistic fat loss objectives within a 12-week weight management and fat loss regime.
Losing a great deal of weight long term and also maintaining it off will likely not take place unless you alter your routines permanently. If you drop weight and after that return to living precisely the means you did when you put on weight, do not be amazed when the excess weight returns. It typically will.
Maintaining weight loss typically requires long-term modification as well as patience. As appealing as it may be, don’t succumb to among these wonderful diet regimen frauds.
Forget quick fixes: If you lose some weight every month, eventually you may get rid of all your excess weight. That’s inevitable progress. That’s what you want. We wish you good luck in your fat loss journey!
Frequently Asked Questions (FAQ)
Q1: How Can I Maintain a Low-Carb Diet in a Busy Lifestyle?
Q2: Are There Any Specific Low-Carb Foods Recommended for People Living in Singapore?
Q3: How Do I Overcome Plateaus in Weight Loss?
Q4: What Are Some Effective Stress-Management Techniques for Supporting Weight Loss?
Q5: Can Intermittent Fasting Be Combined with a Low-Carb Diet for Enhanced Results?
Serene Chiam, Aesthetic Director
Serene Chiam, the Aesthetic Director at Wellaholic, an acclaimed Aesthetic Chain in Singapore, brings over a decade of expertise 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.
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