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Author: Leila Tan|Updated: 23 July 2024
If you want to lose weight and get healthier, a 7-day weight loss diet can be a great way to get started. However, there are so many kinds of food in Singapore that it can be hard to know what to eat and what to avoid. In this article, we'll give you a detailed 7-day plan for losing weight in Singapore, including calorie counts, lists of ingredients, and recipes. Follow these tips and tricks to get healthier and lose weight!
1
Before You Start Healthy Eating...These Are What You Should Know
Begin healthy diet planning by establishing an objective.
Prior to beginning your 7-day diet plan, it is important to establish a reasonable weight loss target. Plan out your weight loss goals, including how quickly you'd like to see results. Keep in mind that rapid weight loss is not only unhealthy but also unsustainable. Losing between one and two pounds each week is a healthy weight loss goal.
Eat lots of foods that are high in nutrients.
Diets should centre around nutrient-dense meals. Vitamins and minerals found in these foods will help your body function optimally. If you're trying to trim down, you should abstain from sugary foods and drinks.
Make a meal plan.
After compiling a list of nutrient-rich foods, you may begin organising your weekly menu. Make arrangements based on the time you have available in your schedule. Preparing meals in advance is an excellent time-saver and diet-maintainer. Eat a variety of meals at each meal to supply your body with the vitamins and minerals it needs.
Don't forget to pack some water!
Maintaining adequate fluid intake is crucial to good health and weight loss. Aim for 8 glasses of water a day as a minimum. Low-calorie beverages such as unsweetened tea or coffee can also be added. Don't hydrate with sugary and calorie-dense liquids like soda and fruit juice.
Move your body, literally
In addition to eating well, being physically active is crucial to maintaining good health. Including regular exercise in your schedule is an excellent way to boost your health, burn calories, and achieve or maintain a healthy weight. Exercises like brisk walking, cycling, and swimming can all be considered moderate in intensity and should be performed at least 30 minutes each day.
2
The Complete Healthy Foods Diet Suggestions You Need to Avoid Weight Gain
Every newbie needs a helping hand and for those who would like a quick list to know what to eat, read on to find out. With this 7-day weight loss diet plan, you can kickstart your journey towards a healthier, fitter you. Stick to the plan, stay committed, and watch the results unfold!
Day 1:
* Breakfast: Greek Yoghourt Parfait (Calories: 286) - 1 cup Greek yoghourt - 1/2 cup mixed berries - 1/4 cup granola
* Lunch: Grilled Chicken and Vegetable Skewers (Calories: 350) - 4 oz. chicken breast - 1 cup mixed vegetables (e.g. bell peppers, onions, zucchini)
* Dinner: Baked Salmon with Roasted Vegetables (Calories: 400) - 4 oz. salmon fillet - 1 cup mixed roasted vegetables (e.g. broccoli, carrots, cauliflower)
Day 2:
* Breakfast: Spinach and Feta Omelette (Calories: 332) - 3 egg whites - 1/2 cup baby spinach - 1 oz. crumbled feta cheese
* Lunch: Quinoa and Black Bean Salad (Calories: 347) - 1 cup cooked quinoa - 1/2 cup black beans - 1/4 cup diced tomatoes - 1/4 cup diced cucumbers - 1/4 cup diced red onion
* Dinner: Grilled Sirloin Steak with Garlic Roasted Potatoes (Calories: 408) - 4 oz. sirloin steak - 1 cup roasted potatoes with garlic
Day 3:
* Breakfast: Chia Seed Pudding (Calories: 268) - 1 cup unsweetened almond milk - 3 tbsp. chia seeds - 1/2 cup mixed berries
* Lunch: Grilled Chicken Salad (Calories: 333) - 4 oz. grilled chicken breast - 2 cups mixed greens - 1/4 cup cherry tomatoes - 1/4 cup sliced cucumber - 2 tbsp. balsamic vinaigrette
* Dinner: Baked Cod with Lemon and Herb Quinoa (Calories: 402) - 4 oz. cod fillet - 1 cup cooked quinoa - 1 tbsp. fresh lemon juice - 1 tbsp. chopped fresh herbs (e.g. parsley, cilantro)
Day 4:
* Breakfast: Avocado Toast (Calories: 320) - 1 slice whole wheat bread - 1/2 avocado, mashed - 1 poached egg
* Lunch: Turkey and Vegetable Stir Fry (Calories: 345) - 4 oz. turkey breast, sliced - 1 cup mixed vegetables (e.g. broccoli, carrots, snow peas) - 1 tbsp. low-sodium soy sauce
* Dinner: Grilled Shrimp with Cauliflower Rice (Calories: 382) - 4 oz. shrimp - 1 cup cauliflower rice - 1 tbsp. olive oil - 1 tbsp. chopped fresh herbs (e.g. basil, thyme)
Day 5:
* Breakfast: Blueberry Protein Smoothie (Calories: 305) - 1 cup unsweetened almond milk - 1 scoop vanilla protein powder - 1/2 cup frozen blueberries - 1 tbsp. almond butter
* Lunch: Tuna Salad with Whole Wheat Pita (Calories: 368) - 1 can tuna, drained - 1/4 cup diced celery - 1/4 cup diced red onion - 2 tbsp. plain Greek yoghourt - 1 whole wheat pita
* Dinner: Grilled Chicken with Sweet Potato Fries (Calories: 411) - 4 oz. chicken breast - 1 medium sweet potato, sliced into fries - 1 tbsp. olive oil - 1/2 tsp. paprika
Day 6:
* Breakfast: Veggie Omelette (Calories: 339) - 3 eggs - 1/4 cup diced bell peppers - 1/4 cup diced onions - 1/4 cup sliced mushrooms
* Lunch: Lentil Soup (Calories: 307) - 1 cup cooked lentils - 1/2 cup diced carrots - 1/2 cup diced celery - 1/4 cup diced onions - 1 cup low-sodium vegetable broth
* Dinner: Baked Chicken with Zucchini Noodles (Calories: 390) - 4 oz. chicken breast - 1 cup spiralized zucchini noodles - 1/2 cup cherry tomatoes - 1 tbsp. olive oil
Day 7:
* Breakfast: Strawberry Chia Seed Smoothie Bowl (Calories: 315) - 1 cup unsweetened almond milk - 3 tbsp. chia seeds - 1/2 cup frozen strawberries - 1 tbsp. honey
* Lunch: Grilled Tofu and Vegetable Kebabs (Calories: 298) - 4 oz. tofu, cubed - 1 cup mixed vegetables (e.g. bell peppers, onions, mushrooms) - 1 tbsp. low-sodium soy sauce
* Dinner: Baked Salmon with Asparagus (Calories: 404) - 4 oz. salmon fillet - 1 cup asparagus spears - 1 tbsp. olive oil - 1/2 lemon, sliced
Remember why you started this diet plan when you felt really hard to hang in there. Also, be sure to drink plenty of water throughout the day, and feel free to adjust portion sizes to meet your individual calorie needs. You can also switch up the order of meals or substitute different ingredients based on your personal preferences and dietary restrictions.
3
Reap Health Benefits While Eating Snacks
We understand that it can be painful for a beginner to go through this diet plan, albeit you know it can help you to lose weight. If you wish to have some "cheat time" for this beginner's "very low calorie diet", these are the snacks that may help!
Unsalted Banana Chips
The number of calories in unsalted banana chips can vary depending on the brand and the serving size. Banana chips are often dried and fried, which can increase their calorie content compared to fresh bananas. However, they also contain vitamins, minerals, and fibre.
Generally, 28 grams of unsalted banana chips contains 147 calories. It's important to keep in mind that banana chips are often high in sugar and fat due to the frying process, so it's best to consume them in moderation as part of a balanced diet. Additionally, some brands may add salt or other flavourings to their banana chips, so be sure to check the label and opt for unsalted versions whenever possible.
Unsalted Mixed Nuts
The number of calories in unsalted mixed nuts can vary depending on the type of nuts and the serving size. Generally, mixed nuts are high in calories and fat, but they also contain healthy nutrients such as protein, fibre, and healthy fats.
Here is an approximate calorie count for 28 grams of unsalted mixed nuts:
* Almonds: 161 calories * Brazil nuts: 187 calories * Cashews: 157 calories * Hazelnuts: 178 calories * Macadamia nuts: 204 calories * Pecans: 196 calories * Pistachios: 159 calories * Walnuts: 183 calories
Keep in mind that a typical serving size of mixed nuts is usually around 1/4 to 1/2 cup, which can add up to several hundred calories. If you're trying to lose more body weight, it's important to monitor your portion sizes and factor in the calories from snacks like nuts into your daily intake!
4
Weight Loss Exercises For Beginners to Complement Your Diet for Steady Weight Loss
Some of the exercises that the fitness trainer mentioned may usually be too intense for beginners. Worry not, here are two alternative exercises that can help you lose weight, and are more suitable for those new to fitness:
Brisk Walking
* Find a safe and flat walking route in your neighbourhood or at a park * Start with a 5-minute warm-up of slow walking * Increase your pace to a brisk walk, where you can feel your heart rate increasing but can still carry on a conversation * Aim to walk for at least 30 minutes each day * Finish with a 5-minute cool-down of slow walking
Bodyweight Squats
* Stand with your feet hip-width apart and toes pointed slightly outwards * Lower your body by pushing your hips back and bending your knees, keeping your chest lifted and your weight on your heels * Go as low as you can while maintaining proper form and control * Push through your heels and return to the starting position * Aim to do 2-3 sets of 10-12 reps each day
Modified Push-Ups
* Start on your hands and knees, with your hands placed slightly wider than shoulder-width apart * Lower your body towards the floor, keeping your elbows close to your sides * Push through your hands and return to the starting position * Aim to do 2-3 sets of 8-10 reps each day
Stationary Bike
* Adjust the bike seat height so that your legs are fully extended at the bottom of the pedal stroke * Start with a light resistance and gradually increase it as you get more comfortable * Pedal at a moderate pace for 20-30 minutes each day * Finish with a 5-minute cool-down of slow pedalling
Plank
* Start on your hands and knees, with your hands placed slightly wider than shoulder-width apart * Straighten your legs and come into a push-up position, with your body in a straight line from head to heels * Hold this position for 20-30 seconds, or as long as you can maintain proper form * Lower your knees to the ground and rest for 10-15 seconds before repeating * Aim to do 2-3 sets of 20-30 seconds each day
Remember to always warm up before exercising, listen to your body, and stop immediately if you feel any pain or discomfort. Incorporating a variety of exercises can help keep your workouts interesting and challenging, so feel free to mix and match different types of activities such as strength training, cardio, and flexibility work.
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S6 Body Sculpting Treatment
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5
Weight Loss Hack That Truly Help You Lose Weight: S6 Body Sculpting Treatment
Weight loss is quite a nuisance especially when it comes to spot reduction. No matter how frequent you restrict your calorie intake or change your food choices, there could be some body parts that still have visible fats. When we do not engage in vigorous physical activity or are confined to a 9-to-5 office employment, we develop fatty layers over time. In addition, genetics, lifestyle, and numerous other factors can contribute to the development of obesity, and that's not going to change in the short term by just taking fewer calories or eating healthy food.
To have a steady weight loss and achieve better body shape at the same time, this is where salvation arrives. New Beauty introduces S6 Body Sculpting Treatment - a non-invasive and non-surgical body contouring therapy that utilises a low-energy bio-laser to dissolve adipose layers and help you attain your ideal body outline!
The S6 Body Sculpting Treatment employs a patent-protected, low-energy bio-laser to penetrate deeply into the subcutaneous adipose layers of specific body parts. The laser energy will thermally destroy the fat cell by discharging fatty acids into the lymphatic system. Concurrently, a hoover suction technology massages the treatment area to increase its metabolic rate. In addition to tightening the epidermis, the bio-laser technology also stimulates collagen production. This treatment targets seven difficult-to-reduce-fat body areas, including the abdomen, waist, biceps, buttocks, thighs, and calves, so you will be able to get rid of stored fat in no time. Combine the goodness of weight loss friendly foods and S6 Body Sculpting Treatment today to get on the fast track for healthy weight loss!
FAQ
1.How much weight gain is normal?
The answer depends on how old, how tall, what gender you are, and how active you are. The body mass index (BMI) calculator can help you figure out a healthy weight range. Most of the time, an adult's BMI should be between 18.5 and 24.9.
2.Can I eat out in Singapore while on a 7-day diet to lose weight?
You can eat out even if you are on a diet to lose weight. Look for restaurants that serve salads, grilled chicken, and vegetables as healthy options. Avoid things like fried foods and creamy sauces that are high in calories.
3.What is a low calorie diet, and what health benefits does it provides?
A low calorie diet is one that restricts caloric intake to less than the quantity required to maintain the current body weight. The objective of a low-calorie diet is to establish a negative energy balance, which means that the body consumes more calories than it burns. Over time, this causes weight loss.
4.How quickly can I lose weight by consuming fewer calories?
A: The rate of weight loss on a low-calorie diet is dependent on a number of factors, including initial body weight, level of physical activity, type and quality of food, and individual metabolism. In general, 0.5 to 1 kg (1 to 2 pounds) per week is a safe and sustainable rate of weight loss. Rapid weight loss may increase the risk of health complications such as nutrient deficiencies, muscle loss, gallstones, and metabolic slowing.
5.While following a low-calorie diet, what are some healthful habits to adopt?
- Avoid skipping meals and starving yourself, as this can lead to compulsive eating and a slower metabolism. - Select low-calorie foods high in fibre and volume, such as stews, salads, and popcorn. - Limit your consumption of added sugars, refined carbohydrates, saturated fats, and alcoholic beverages. - Regular exercise will help you expend calories, maintain muscle mass, and boost your mood and energy levels. - Once a week, weigh yourself and maintain a food journal to track your progress. - Before beginning a low-calorie diet or if you have any medical conditions or concerns, consult a doctor or dietitian for professional guidance.
Book Now to Experience
S6 Body Sculpting Treatment
1 Minute Self-Registration
Date should not be before minimal date
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