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Author: Leila Tan|Updated: 23 July 2024
Exercising on a regular basis is one way to help you lose weight and keep it off. But, if you're overweight and haven't been active in some time, it can be challenging to start a new fitness routine. Unfortunately, 30% of Singaporeans may benefit from losing weight, and 6% of the country's population of 4 million are obese. Even if Singaporeans aren't as overweight as individuals in other wealthy nations, the trend of heart disease is the same, according to the head of research and information at Singapore's Health Promotion Board. If you want to reap additional health benefits, you should make an effort to begin a weight loss journey right now. If you're just starting out on your weight loss journey, keep reading for some helpful advice!
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How to Burn More Calories in Your Workout?
Calorie burning during exercise is a function of both the intensity and length of the session. Calorie expenditure can be increased by adopting practices that increase energy expenditure.
Increasing the intensity of your workouts is the first step towards achieving your calorie-burning goals. Workouts can be made more challenging by using high-intensity interval training (HIIT). High-intensity interval training (HIIT) is alternating between bursts of intense activity and less intense rest intervals, and can help you burn more calories in a shorter period of time than steady state cardio would. HIIT workouts include activities such as plyometric leaps, uphill cycling intervals, and treadmill sprints, but you shall not start these intense weight loss exercises immediately before you get used to the momentum of having regular physical fitness sessions.
Building muscle is another strategy for maximising calorie burn in the gym. Gaining muscle requires more energy, even at rest, so you can burn more calories. Including strength training in your programme, such as weight lifting or utilising resistance bands, is the greatest way to get there. It's crucial to do these movements correctly to avoid injury and get the most out of your workout in terms of muscle activation and muscular growth.
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The Best Exercises You Need Before You Start Burning Calories With A Faster Pace
When trying to lose weight, it is better to work out to build strength and endurance than to bulk up. Instead of focusing on how much weight you can lift at once, focus on how long you can do squats and lunges with good form using less weight or your own body weight.
Strength endurance training not only helps you gain muscle, but it also helps you burn more calories during each workout than if you were just bulking up without endurance training.
The right exercise plan could help with initial weight loss. Beginners should start with bodyweight workouts they can do at home without any special equipment. Before moving on to more difficult weight lifting routines, you may want to practise the moves and improve your form.
Walking and jogging
Walking and jogging are two of the best ways to lose weight for people who are just starting out. As you get fitter, the endurance you gain from this low-impact cardio will help you lift weights and play sports. During a pandemic, you can also choose to work out inside or outside, depending on the weather and safety concerns. This is a very useful option.
Circuit training
By doing bodyweight circuits, people who have never worked out before can lose weight, get stronger, and improve their balance and coordination all at the same time. In a typical 15–30-minute circuit workout, you do each exercise a set number of times (or for a set amount of time) in a row, take a short break, and then do the circuit again. Planks, push-ups, squats, and other exercises that only use your body weight are all bodyweight workouts.
Biking
Clean your bike, then put it together. Take a bike ride through the area's east side and west side parks. You can also find a continuous path that lets you bike for 20 to 30 minutes without stopping for traffic or lights. For example, the route from Geylang to Marina Bay Sands takes you past the Gardens by the Bay and the Formula One Race Course on your way into the heart of Singapore.
Bodyweight Training
To lose weight and build muscle, all you need to do is work out regularly. You should be able to do five sets of push-ups, five sets of deep squats, and five sets of walking lunges in 15 to 30 minutes. An angled surface, like a sink, lets you wash your hair while bending at the waist (or do lunges while holding on to a countertop for support), so you can work out anywhere without leaving your house.
Dancing
Put some music on and dance for 15 to 30 minutes. There is no need for choreography because just moving to the music is enough. As long as you have the right gear, you can start dancing whenever you want. Dancing is a great way to train your mind and body, even though most people prefer to dance for fun rather than as a way to lose weight.
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Incorporate These Practices to Have Your Weight Loss Efforts Paid Off Faster
There are a few things you should remember when you're just starting out on your weight reduction journey that will assist ensure your success and set you up for long-term weight loss success.
Set a realistic goal
Setting a realistic and attainable weight loss goal is the first step. Choose a goal weight that's reasonable for you given your age, gender, current health, and degree of physical activity. Most experts agree that a weight loss goal of between 2 and 4 pounds a week is healthy and sustainable for adults. This equates to losing between 5 and 10 percent of your starting weight over the period of 6 months.
Make sure your schedule doesn't look painful
The next step is to make an exercise schedule that includes things you look forward to doing on a regular basis so that working out doesn't feel like a chore. You'll be more motivated to stick to your workout routine if you have something exciting to look forward to, rather than dreading, whether that's a game or a group fitness class at the gym.
Nevertheless, if strength training isn't already part of your weekly workouts, you should make it so. Resistance bands are great for beginners since they offer a lower entry barrier to strength training and a higher return on investment.
A good workout plan for weight loss is one that includes both cardio and strength training. Adults who are busy should aim to be active for 15 to 45 minutes a day, which adds up to about 150 minutes a week. If you follow a workout plan and eat well, working out for 30 minutes a day should be enough to help you reach your weight loss goals. You should use these 30 minutes spread out over the week to do a mix of cardio and strength training.
The U.S. Department of Health and Human Services currently says that adults should do 150 minutes of physical activity each week. If you work out for 30 minutes every day, five days a week, that's the same as what they say you should do.
Combine it with body contouring treatment to enjoy sustainable weight loss
We Singaporeans want things done efficiently. Whether you just started to get on your weight loss journey, or you are now stuck at a fitness plateau or can't get rid of a problem area (like the lower abdomen, buttocks, or thighs) after hours of repeated reps in the gym, you definitely would like a jump start to getting stronger and more defined, and this is why you will need body contouring treatment to complement your lose weight training, and here, we have the best to assist you to a successful weight loss journey.
The MediSculpt Body Sculpting Treatment from New Beauty uses patented HIFEM technology. This technology lets high-frequency electromagnetic waves reach 7 cm deep into muscle mass and stimulate the motor neurons. The laser energy makes the muscles contract on their own, like when you work out. This strengthens the muscles and gets rid of fat cells around the muscles, giving you a tighter, more toned body.
In the end, the body's metabolism gets rid of the stubborn fat cells while the muscle mass grows. This treatment can work on the stomach, thighs, buttocks, and other parts of the body, and all you have to do to shape and tone your body is lay down and enjoy this nonsurgical fat loss and muscle gain treatment, which can greatly increase your efficiency to burn calories and achieve your weight loss goals faster!
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Next Step: Cost-Free Weight Loss Exercise To Try Out Once You Get The Momentum Right
It's easy to get down on yourself when you're trying to lose weight, but there are many exercises you can do that won't break the bank and will help you get started on the path to a healthier life. Stretching is an important part of any workout routine because it helps keep muscles from getting sore, stiff, or hurt.
Most weight training trainers would recommend you to try losing weight with these common exercises, such as jumping jacks and high knees, which are great cardio moves that don't require any equipment and can be done anywhere. Push-ups and planks work a lot of the upper body and core, while squats and lunges work the lower body.
Also, running or walking outside is a great way to burn calories and get some fresh air without having to pay for a gym membership or expensive equipment. But here are some exercises that are more unique and it can also help you lose weight and increase metabolic rate!
Tired of a common exercise routine? Try stair climbing
HDB or condo have plenty of stairs, and that's actually good news for most people. If you are just too lazy or tired to find a personal trainer, take 10 minutes out of your day and walk up and down a flight of stairs. Use a step or platform if you don't have a staircase.
Achieve better weight loss results with shadowboxing
If you don't like to dance, try shadow boxing at home. This workout doesn't require any equipment, and it also helps reduce stress. Asides from that, you may improve your form and your precision on the bag and in actual fights via shadowboxing. Advanced boxers still use shadow boxing as part of their training.
Burn more calories with online exercises
If you'd rather not go to the gym, you can work out at home. Using online workouts makes it easy. Most of them are easy to use and most of them are free. You can also work out in the privacy of your own living room, which is a nice benefit.
Lose weight quickly with jump rope
Rope jumping is a fantastic low-impact cardio exercise. Improve your cardiovascular health, bulk up your muscles, and sharpen your reflexes all at once with the help of this activity. The act of skipping rope is great for building abdominal muscle. Fat around the midsection is diminished, and the abdominals are strengthened and toned as a result.
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5
How Much Weight Can You Realistically Expect to Lose?
Those who are at a moderate or high risk of developing an illness associated with obesity can start to feel better about their health after shedding just 5 percent of their body weight. Diet and exercise should result in a weekly weight loss of 0.5 to 1 kilogramme (1.1 to 2.2 pounds). The simple formula for weight loss is to expend more energy than you take in each day.
An online calorie calculator developed by the Singaporean government recommends that a guy of average build who is 30 to 49 years old and leads a somewhat sedentary lifestyle (weighing 75 kg) consumes 2,000 calories per day. Women of a comparable age and level of exercise require just roughly 1,600 calories per day to maintain their weight at the recommended healthy level.
Losing around half a kg of weight in a week is possible if you consume 500 fewer calories than the recommended daily amount or burn 500 more calories than you consume every day. Eating less and exercising more are both necessary for further weight loss. However it may be harmful to consume less than 1,000-1,200 calories daily.
So, unless you also increase your protein intake and engage in vigorous activity, you will lose muscle mass along with fat. Consuming fewer than 800 calories per day on a regular basis can have negative effects on your metabolism and physical activity levels. Keep these practices in mind too if you wish to burn fat faster.
Nutrition
The majority of us tend to exaggerate our caloric expenditure and underestimate our caloric intake. Not all of us may be aware of the calorie content of the foods and beverages we consume unless we take a close look. Keeping track of this data for even a short period of time might help us put it in perspective and make the most informed decisions.
Altering your dietary habits will lead to weight loss. When you exercise without making any changes to your diet, weight loss is more difficult to achieve. If you consume more calories than you expend through exercise, you will gain weight.
What you eat is just as crucial as how much you eat. Avoid or restrict your consumption of processed foods. A decrease in insulin levels and a decrease in hunger have both been linked to a reduction in sugar and refined carb intake (such as white bread, white pasta, and most highly processed foods). You'll feel fuller for longer, and you'll get more nutrients, if you eat whole grains. Take special attention to your intake of complex carbohydrates, vegetables, fruit, and lean meats.
Sleep
Lack of excellent sleep quality is a major contributor to weight gain in Singapore, despite the fact that getting enough sleep is beneficial for health in many other ways. Scientists have long known that weary people make poor food choices. Sleep deprivation impairs the function of neurotransmitters that regulate feelings of appetite and fullness.
The stress hormone cortisol rises as sleep deprivation persists. Hence, your body will begin conserving its energy (i.e. hold on to fat). Metabolic dysregulation, which can result in obesity, type 2 diabetes, and excess weight gain, has been linked to insufficient sleep in a number of studies. Seven to nine hours of sleep every night is ideal for most adults.
Water
Reduce your consumption on alcoholic beverages, sugary drinks, or fruit juices. Get plenty of water in your system. It's a common misconception that alcoholic beverages are low in calories. On top of that, they reduce your inhibitions, which may lead to overeating.
Sugary drinks like soda and fruit juices are high in calories but provide no nutritional value. A rise in blood sugar, similar to that caused by refined carbohydrates, can make you hungry again soon after eating. Limiting your beverage intake to water, unsweetened tea, and black coffee will help you lose weight and improve your health.
Keep in mind that dehydration can hinder performance and resistance training capacity, leading to fewer calories burned than if you had been adequately hydrated before, during, and after your activities. In order to get the most out of every workout and avoid any drops in performance, it's important to drink plenty of water.
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Last Few Words
For people who are just starting to lose weight, it can be hard to find ways to burn calories faster. However, you can do it if you find the right weight loss exercises for your level of intensity and combine them with the right treatment. Let the non-invasive, non-surgical body contouring and fat-reduction treatment - MediSculpt Body Sculpting Treatment help you to excel at losing weight!
FAQ
What is the best way to get rid of belly fat?
Crunches are the best way to burn fat from your stomach. When it comes to exercises that burn fat, crunches are the best. Start by lying flat on your back with your knees bent and your feet on the floor. Put your hands behind your head after lifting them up.
Is there any magical weight-loss beverage for newbies to speed up calorie burn?
Grapefruit juice or a grapefruit cocktail with berries is a tried and true weight loss trick. This is due to the fact that the citrus fruit's high levels of vitamin C and antioxidants aid in speeding up the body's metabolic rate, reducing the storage of fat, and keeping insulin levels in check.
Should I work out every day when I'm just starting out?
The current advice is to work out at least 30 minutes at least twice a week. But if someone is just starting out, we suggest they start with 1-2 days a week and work their way up from there.
Can the MediSculpt Body Sculpting Treatment replace regular workouts?
It's not a good idea to use the MediSculpt Body Sculpting Treatment instead of working out all the time. First, even after the MediSculpt Body Sculpting Treatment, you will still need to eat well and exercise moderately to keep the results. Second, if you don't move around much, eating too much makes you lose muscle and speeds up the process of getting fat. With only one or two of these body contouring treatments, it's hard to make a big difference.
How long does the MediSculpt Body Sculpting Treatment make a difference?
After a full MediSculpt Body Sculpting Treatment, the effects of more muscle and less fat can last for 6 to 12 months. After the course of treatment, the benefits of the MediSculpt Body Sculpting Treatment will last longer if you stick to a healthy diet that is low in fat and high in protein and do moderate exercise.
Book Now to Experience
S6 Body Sculpting Treatment
1 Minute Self-Registration
Date should not be before minimal date
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