Which diet is the best for weight loss?

It is best not to focus on “dieting” as a way to lose weight. Ideally you need to make changes to your lifestyle that are sustainable long-term. However, a short period of intensive weight loss can be effective to shift the initial weight whilst you start making longer term changes. There is no one perfect diet. What works for one person may not work for others, so although your friend swears by a keto diet, it may not work for you because it causes you constipation for example.

Many companies will try and tell you that their diet works best, but that is because they are trying to sell you something. Clinical trials have shown that there is no diet that is truly superior to others. Ideally you need to find a style of eating that works for you and your lifestyle. If you have a look at the chart above you can see how complex obesity is, and the areas that affect your weight will be different to other people. A bespoke and tailored approach to all the 4 components above is usually the most successful for long term weight control.

How can I lose tummy fat fast?

Despite what some clinics will tell you, you really cannot spot reduce areas of fat with exercise or nutritional changes. There are 2 types of fat in the body – 1) subcutaneous fat – this is the fat under the skin all over the body, ie on the bum and hips and legs.  2) Visceral fat – this is the fat around the internal organs.   Visceral fat is the most metabolically active and is the one associated with diabetes, heart disease and high blood pressure.

As you lose weight you will lose roughly equal amounts of visceral and subcutaneous fat. So if you want to lose your tummy you need to focus on weight loss and eventually the tummy will come off too. Sit ups do not spot reduce fat, but they will help to tone the underlying muscles.

How can I lose weight fast without exercise?

First of all, we need to be clear that it is actually fat you want to lose not muscle. Changing your eating habits is by far the most important part of weight management. It is very difficult to exercise off excess calories.  One doughnut can be 450 calories and this is equal to the amount of calories an average man would expend with 1 hour walking! It is a lot easier not to eat 1 doughnut than walk for an hour.  The most effective way to lose weight is when you combine caloric restriction with exercise. The exercise allows you to preserve muscle mass during the weight loss process, and in addition adds some extra caloric loss.

How can I lose 20lbs (9Kg) in 2 months?

Believe it or not, it is perfectly possible to lose 20lbs or 9Kg in 2 months! In fact, that is the rate of loss you need to go for. 1Kg is equal to 7000Kcal so you need to have a roughly 1000Kcal deficit per day to achieve this.

Work out your target calorie intake per day to do this, click here.

What is the best way to lose weight?

When choosing a weight loss program in Singapore, seek for one that takes a holistic and long-term approach to weight control. The most effective programs involve food recommendations, physical activity, behavioral modifications, and, if necessary, medicinal assistance. A thorough weight loss program Singapore should be personalized to each person’s specific health profile, taking into account any underlying medical issues, dietary preferences, and lifestyle factors. Such tailored regimens have been demonstrated to be more effective in achieving long-term weight loss and preventing weight return.

How can I slim down in Singapore?

Slimming down in Singapore requires a multifaceted approach. To begin, adding a well-balanced diet rich in vegetables, fruits, whole grains, and lean meats helps lay the groundwork for successful weight loss. Additionally, regular physical activity is essential. Singapore has many parks and recreational facilities where you may go walking, running, cycling, or do group exercise sessions.

Furthermore, stress management and sufficient sleep are sometimes disregarded components of a successful weight loss program in Singapore. Stress can cause emotional eating, while sleep loss can affect hormones that control appetite. Addressing these lifestyle issues holistically can have a major impact on weight loss success.

Is there an obesity program in Singapore?

Singapore has recognized the growing worry over obesity in its people and has undertaken a variety of efforts to combat it. Public health efforts, such as the Health Promotion Board’s (HPB) “Lose to Win” program, aim to encourage Singaporeans to live healthier lives through physical activity and balanced diet.

In addition to public health activities, Singapore has medical weight loss programs designed exclusively for people who are obese. These programs are frequently directed by healthcare experts and may involve nutritional counseling, individualized activity schedules, behavioral therapy, and medical monitoring. Individuals with obesity-related health concerns can benefit from these programs, which provide structured support to achieve considerable and long-term weight loss.

Conclusion

Starting a weight loss journey in Singapore entails more than just dieting and exercise; it necessitates a complete approach that includes dietary choices, physical activity, behavioral changes, and, in some circumstances, medical procedures such as weight loss injections. 

As a cardiologist, I recommend that anyone looking to reduce weight pursue a weight loss program in Singapore that takes a tailored and comprehensive approach. This not only increases your chances of success, but also ensures that your journey to a healthier weight is safe and sustainable, resulting in greater heart health and overall well-being.

Dr Michael MacDonald is a certified weight management/obesity physician and a cardiologist. If you are struggling to control your weight, get in touch with him here. be