How to Lose Weight Fast & Effectively in Singapore

Singapore’s fast pace of life and delectable hawker culture, while central to our identity, can sometimes lead to more people gaining weight, along with less active lifestyles and the demands of work in our humid weather. If you find yourself facing these challenges, know that reaching your ideal weight and living a healthier life is absolutely within reach.

While quick weight loss methods might seem appealing, the key to lasting success is making sensible, empowering choices that fit into your daily routine. By setting achievable goals and consistently working towards them, you can achieve better health and a more vibrant you. Wondering how to lose weight effectively in Singapore? This blog will explore key principles and practical strategies.

The Science Behind Effective Weight Loss

Gaining weight often relates to our genetics, lifestyle choices, and dietary habits. To effectively manage it, the core principle is a calorie deficit — burning more energy than you consume. Understanding your Total Daily Energy Expenditure (TDEE), your body’s daily calorie burn, is a helpful first step.

Your TDEE varies based on factors like age, activity level, and metabolism. While the average daily calorie intake in Singapore is around 2200 for men and 1800 for women, your individual TDEE may differ. Utilise resources like the HealthHub Singapore calorie calculator to estimate your personal calorie needs, which helps in understanding your TDEE. For healthy and effective weight loss, aim for a sustainable calorie deficit by consuming slightly fewer calories than your TDEE.

Ways to Lose Weight Fast Through Healthy Calorie Deficit

Creating a consistent, healthy calorie deficit is crucial for lasting weight management. It’s important to avoid crash diets, as these often trigger metabolic adaptation, causing your body to burn fewer calories and hindering long-term weight loss, frequently leading to rebound weight gain. Instead, focus on sustainable methods to consistently create this necessary deficit. This involves making balanced nutritional choices from Singapore’s diverse food options, alongside mindful lifestyle adjustments that support your long-term well-being and weight management journey.

Sustainable Nutrition Strategies for Weight Loss

Nourishing your body with a balanced diet is fundamental when you aim to lose weight and improve your overall health. This involves incorporating a wide array of essential nutrients. Prioritise filling your plate with plenty of fruits and vegetables, choosing whole grains over refined options, selecting lean sources of protein, and including healthy fats in moderation. Proper nutrition supports a healthy calorie deficit, helping you achieve results fast, and provides the vital energy and nutrients your body needs to thrive.

Eating Smart at Hawker Centres & Outside

Enjoying Singapore’s vibrant hawker scene while making healthy choices is possible. Be mindful of hidden calories in sauces, gravies, and sugary drinks. Prioritise dishes rich in vegetables and lean protein, and don’t hesitate to request less oil, salt, or sugar (“siu dai”). Look for the Healthier Choice symbol for lower-calorie options. Simple swaps can significantly impact your calorie intake while still savouring local flavours.

Here are some ways on how to make healthier hawker choices to lose weight effectively:

• Opt for Chicken Rice without the skin.
• Choose boiled or steamed Yong Tau Foo over fried items.
• Select clear broth for fish soup (avoid adding evaporated milk).
• Request less rice and more vegetables with Nasi Lemak; use sambal sparingly.
• Choose Economic Bee Hoon with more vegetables and fewer fried elements.

Here are some eating hacks outside:

• Choose brown rice or whole grains when available.
• Prefer steamed, grilled, or baked dishes.
• Practice mindful portion control, even when dining out.
• Limit or avoid sugary drinks and alcohol.
• Ask for sauces on the side to manage your intake.

Portion Control & Eating Tips

Mastering portion control is a powerful tool for managing your calorie intake without feeling deprived. A helpful guide is the Health Promotion Board’s My Healthy Plate, which visually demonstrates balanced proportions: half your plate filled with fruits and vegetables, a quarter with lean protein, and the remaining quarter with whole grains.

Consider incorporating high-volume, low-calorie foods like salads and vegetable-based soups to increase satiety. Pay attention to your eating order too — starting with vegetables can aid digestion and help you feel fuller sooner, naturally leading to smaller overall portions.

Minimise Sugar Consumption

Many popular drinks in Singapore, from classic kopi peng to trendy bubble tea, can contribute a significant amount of calories, often from hidden sugars.

Excessive sugar intake not only adds to your daily calorie load but can also impact fat storage and trigger cravings for more sugary foods. Be aware of the sugar grade stickers on packaged beverages — a useful indicator of their sugar content. Making smarter drink choices can have a substantial impact on your weight management efforts.

Here are recommendations for healthier drink swaps:

• Instead of milk coffee (kopi C or kopi O kosong with condensed milk), opt for unsweetened black coffee (kopi O kosong) or coffee with less sugar (kopi siu dai).
• Choose plain water, unsweetened tea, or herbal infusions over sugary drinks and bubble tea.
• If you enjoy sweet drinks, try naturally sweetening them with a small amount of fruit or a sugar substitute in moderation.
• Be mindful of fruit juices, which can be high in natural sugars; opt for whole fruits instead.

Grocery Shopping Tips for Cooking at Home

Making healthier choices starts at the grocery store. When shopping, look out for the Healthier Choice symbol to easily identify products lower in sodium, sugar, and saturated fat.

When preparing meals at home, prioritise fresh, whole ingredients. For example, choose lean cuts of meat, opt for whole grains like brown rice and wholemeal pasta, and load up on a variety of colourful fruits and vegetables. Be mindful of cooking methods — steaming, baking, and grilling are generally healthier than frying.

A simple tip: avoid grocery shopping when you’re hungry, as this can lead to less healthy impulse buys. Planning your meals and creating a shopping list can also help you stay focused on nutritious options, demonstrating how to lose weight effectively in Singapore through smarter shopping.

Get Regular Exercise

Besides nutrition, incorporating regular physical activity offers significant benefits for overall health and can complement your weight management journey.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. Remember, choosing an enjoyable workout in Singapore’s warm climate is key to building a sustainable fitness routine to lose weight and achieve a healthier, fitter lifestyle fast.

Exercises Options in Singapore

Singapore offers diverse exercise options to suit various preferences and budgets:

• ActiveSG Gyms and Pools: Provide affordable access to well-equipped gyms and swimming facilities island-wide.

• SAFRA and HomeTeamNS Gyms: Offer membership-based gyms with diverse equipment and classes for NSmen and their families.

• HDB Workout Corners: Found in many residential areas, these free outdoor fitness corners are great for basic strength training.

• Neighbourhood Parks: Perfect for jogging, cycling, or brisk walking, allowing you to enjoy Singapore’s green spaces. Exercising in the early morning or late evening can help you avoid the hottest parts of the day.

• Health Promotion Board (HPB) MOVE IT! Programme: Offers free workout sessions like Zumba and kickboxing at various locations across Singapore, catering to adults of all ages and fitness levels.

• Private Fitness Studios & Specialty Classes: Beyond affordable and membership-based gyms, numerous private studios across Singapore offer a range of structured classes catering to different fitness interests, such as indoor cycling, aerobics, yoga, and Pilates, providing cardiovascular and strength training benefits. Exploring different types of classes can help you find activities you enjoy and stay motivated.

For a well-rounded exercise routine, incorporate both strength training and cardiovascular exercises. Strength training helps build muscle mass, which can boost your metabolism. Cardiovascular activities like brisk walking, jogging, swimming, or cycling improve heart health and burn calories. Aim to include both types of exercise in your weekly routine for optimal results.

Incorporate Movement Into Your Daily Life

You can also look for simple ways to increase your physical activity throughout the day:

• Take the stairs instead of the lift or escalator whenever possible.
• Walk or cycle for short errands instead of driving or taking public transport.
• Get off public transport one stop earlier and walk the remaining distance.
• Stand up and move around regularly if you have a sedentary job.
• Engage in active hobbies like gardening or playing sports.

Manage Stress & Sleep Well

Aside from eating a balanced diet and exercising regularly, managing your stress is also a crucial aspect of weight management. Stress, particularly when chronic, can impact body weight and obesity. Studies indicate a strong correlation between high stress levels and weight gain. Additionally, stress can hinder efforts to manage weight, making it more challenging to maintain or lose weight.

To effectively manage stress, consider incorporating the following strategies:

• Mindfulness and Meditation: Practising mindfulness and meditation can help reduce stress levels. Setting aside time each day for these practices can help in calming the mind and reducing the stress that may lead to overeating or unhealthy eating habits.

• Regular Physical Activity: Exercising regularly is not only beneficial for physical health but also for mental well-being. Activities like yoga, walking, or any form of exercise that you enjoy can help release endorphins, known as ‘feel-good’ hormones, which reduce stress.

• Adequate Sleep: Getting sufficient and quality sleep is essential in stress management. Poor sleep can exacerbate stress, leading to a vicious cycle of stress and sleep disturbances.

• Healthy Social Interactions: Engaging in positive social activities and maintaining supportive relationships can provide emotional support and act as a buffer against stress.

• Time Management: Effective time management can reduce the feeling of being overwhelmed, a common source of stress. Prioritising tasks and setting realistic goals can help in managing daily pressures more efficiently.

By incorporating these strategies into your daily routine, you can manage stress more effectively, contributing to better weight control and overall well-being.

Get Support from Slimming Experts

For individuals seeking an efficient way to lose weight, turning to trusted slimming services in Singapore can provide methods that deliver visible results. These are recommended for those who might find it challenging to achieve their desired outcomes solely through diet and exercise.

Similarly, seeking advice from qualified healthcare professionals can help ensure that any weight loss plan is aligned with individual health needs and goals. They may also recommend methods, such as body contouring and fat reduction, to help you fast-track your progress towards your weight management goals.

These non-invasive procedures can help manage excess fat and sagging skin while contributing to a slimmer appearance. At the same time, they are tailored to individual needs, ensuring each individual receives the most effective solution for their body type and weight loss goals.

Achieve & Maintain a Healthy Weight in Singapore

This blog has explored how to lose weight in Singapore and achieve a healthy weight through sustainable habits, including creating a calorie deficit with mindful eating – making smart choices with our local cuisine, controlling portions, and limiting sugary drinks. While exercise, stress management, and sufficient sleep are vital for overall well-being, remember that consistent, small steps in your daily routine are key to lasting success in our unique environment. For those seeking extra support, professional slimming clinics offer targeted options to complement your efforts.

So, remember these key steps for sustainable weight loss:

• Balance your calories: Reduce portion sizes and choose healthier local food options.

• Eat cleaner: Prepare food and beverages with less fat/oil and sugar.

• Move regularly: Aim for at least 150 to 300 minutes of moderate-intensity aerobic activity weekly, alongside strength-building exercises twice a week.

• Eat mindfully: Have regular meals to avoid snacking or overeating.

• Stay consistent: Don’t revert to unhealthy habits after initial success.

• Prioritise sleep: Adequate rest helps regulate appetite and supports your weight management journey.