This category post articles about women weight loss. It helps you get the fitness and body you dream off.

5 Diet Changes Women Can Make to Lose Weight

Eat a shrimp and lose weight. Women would be the happiest if the weight loss journey were that easy. There is no magic bullet as far as accomplishing your weight-loss goals is involved. Healthy weight loss revolves around altering your nutrition practices – increasing your consumption of some foods, reducing how frequently you eat certain foods, and knowing how to create a perfect balance that put your personality and lifestyle into consideration. Such kinds of adjustments along with professional guidance from a freelance personal trainer Singapore result in sustainable outcomes. Over time, as you start feeling healthier and stronger, those changes will be instrumental in helping you become an enthusiast of healthy eating. Keep reading to discover 5 practical diet changes that could help kick-start your weight loss.


  1. Eat Your Lunch Early

The findings of a recent research published in Obesity Journal reveal that eating lunch earlier could fast track your weight loss. Subjects who took their lunch earlier shed 25 percent more pounds compared to those who ate past 3 p.m. All subjects ate the same quantity of calories as well as the same type of foods. Researchers suspect that this weight difference could be due to hunger activating longings for junk food.


  1. Strictly Observe Eating Schedule

Quality and amount of food you consume are critical parts of your weight loss journey. No matter the diet you select, the time you eat is imperative as well. Fasting throughout the day and disregarding hunger could result in bingeing later.  Furthermore, the fluctuations of hunger during the day could make it impossible to keep cravings away. Taking regular meals at the right time could be helpful in normalizing your metabolism.


  1. Lower Your Carbs Intake

The most crucial diet change when it comes to losing weight is cutting back on carbs. Doing that lowers your hunger levels and the amount of calories you consume reduces significantly. Rather than your body obtaining energy from carbs, it starts to burn stored fat. Another bonus of lowering carbs consumption is that it brings insulin levels down, allowing your kidneys to get rid of excess water and sodium from your body.


  1. Consume Protein during the Morning Hours to Avoid Nighttime Sugar Cravings

Taking protein during the morning hours stabilizes your blood sugar. Ensure you consume a protein-rich source with your breakfast. Some superb sources of protein include eggs, cottage cheese, and Greek yogurt. Consuming more protein with your breakfast could also help minimize sugar longings in the afternoon hours.


  1. Lower Your Intake of Alcoholic Drinks

Drinking more water and fewer alcoholic drinks could benefit not only your weight loss goals but also your health. Although you don’t have to avoid alcohol altogether, you should find out if it has any role to play in your general health goals. Other than calories, alcoholic drinks don’t provide much when it comes to nutrition, so it is an important consideration to make before adopting any weight-loss program. Ask yourself whether you should take alcohol or not, how frequently, what kind, and how much may be suitable for your timeline as well as weight loss goals.


Although you can achieve your weight loss purely through diet changes, exercising can accelerate the process.  You can go to the gym thrice or four times per week, do some stretching and lift some weights. It is imperative to work with a reliable freelance personal trainer Singapore to ensure you are lifting the right weights and the right way.



4 Steps To Long-lasting Weight Loss Success For Women’s

Losing weight and attaining your dream body shape is not an easy task. Many women strive to shed off a couple of pounds and then add back the weight again. Every woman is unique and what works for your friend may not work for you. A quick fix for shedding off a few pounds doesn’t exist. The key is to concentrate on minor, healthy adjustments that you can maintain for the whole of your life. If you want to live a healthier lifestyle, you must be ready to lose weight. Here are 4 strategies you can adopt to attain lasting weight-loss success.


  1. Come up with a Plan for Success

Some periods in life tend to be more stressful compared to others. Don’t begin your weight-loss journey, if you have a graduation, wedding, divorce, or even a new job around the corner. Come up with reasonable goals that are measurable. Expecting to shed off 30 pounds within the first month isn’t realistic. Instead, plan to lose a pound every week and monitor your progress. An experienced and certified freelance personal trainer Singapore can help you determine the safest amount of weight to lose per week or month.

The best strategy for adopting healthy eating is planning meals. That way, you won’t binge as much on unhealthy meals. Identify the food you’ll be consuming at home for the entire week in advance. List those foods and snacks in your grocery store list and abide by them during shopping.


  1. Seek Accountability and Motivation

You can monitor your eating leveraging apps that are compatible with your smartphone. Alternatively, you can maintain a food journal that details what kind of foods you consumed and when. Having the support of your family and close friends during your weight-loss journey can really come in handy. Joining a weight loss group can provide a platform where you can share your experiences and learn a few tricks from other women who are also striving to lose weight.


  1. Make Healthy Eating Your Habit

You need to identify what pushes you to eat even when hunger has not kicked in and devise a plan to deal with those moments. Do you eat to reward yourself when you achieve something? Or do you eat to get rid of stress, anxiety, or boredom? Once you identify your trigger, it will be easier to come up with a healthier alternative.

Restaurant meals consist of a high level of fat, salt, and calories. If you can’t avoid them altogether, go for the lower-calorie option or eat a small portion and carry the other home. Look for calorie information on the menus, food packages, or even online. Before taking any snack try to drink water to see if the craving will go away.

Preparing simple meals for yourself and your family keeps you from ordering unhealthy takeout or consuming unhealthy snacks. Always put smaller portions on the plate to avoid overeating. Alternatively, you can use a smaller plate.


  1. Get Moving

The extent to which workout contribute to weight loss is debatable, but the benefits aren’t just limited to burning calories. Working out can speed up your metabolism and boost your outlook. Try strolling with a friend, cycling, hiking, or dancing. A freelance trainer can develop a workout routine that will help speed up your weight loss process.


The best strategy for maintaining your weight loss journey is with long-term lifestyle changes, including a healthy eating plan and regular exercise. If you don’t know where to begin, the number of calories to cut, tips for doing it safely, consulting a good freelance personal trainer Singapore would be a smart move.

Cardio Workouts For Women’s Weight Loss Programs

Every woman trying to lose a couple of pounds and become fit should know that it takes time and hard work. Women who have had babies should set aside more time. However, women can adopt some tactics to accelerate their weight loss. The services of a knowledgeable personal trainer in Singapore are indispensable for every woman trying to lose weight quickly. This guide will help you know how to take advantage of your cardio workouts and tips for burning more calories.


How Can Cardio Exercises Help You Reach Your Weight Loss Goals?

Weight loss ensues when you establish a calorie deficit – you blast more calories than you consume. Although some women prefer to lower calories via their diets, adopting a combination of cardio exercises, strength workout, and a good low-calorie diet can generate quick and more impressive results. Cardio is an important part of weight loss because:


  • It allows you to burn more calories in one session

When you engage in cardio exercises and get your body into the effective calorie-burning area, your body will burn more calories. If you work harder for an extended period, you will burn more calories. For instance, an individual of 150lbs can burn over 200 calories in a 30-minute workout session.


  • You can speed up your calorie burn by increasing Intensity of Cardio Exercise

Cardio exercise allows you to boost your calorie burn by adding some intensity. You can introduce your body to new activities such as jumping higher, jogging faster, and climbing hills.


  • Cardio can be done on a daily basis

After lifting weights, you must take a day or two off to give your muscles some time to rest, recuperate, and become stronger. On the contrary, you can engage in cardio every day of the week and you won’t worry about overtraining or injuries.


5 Effective Cardio Workouts


  1. Walking


Walking is most likely the easiest, more readily available workout. Apart from being an ideal way to burn calories, walking is a low-impact exercise that anyone can do. You can shed up to 400 calories per hour through frequent brisk walking. You will reap greater benefits by walking quicker, farther, and more regularly.


  1. Running Stairs

A walk, run, or lung up a set of stairs offers an excellent calorie burn. It is easy for a person with 150lbs to burn 1000 calories by running staircases for an hour.  If you don’t prefer running, you can still walk up and down the staircases and burn a substantial amount of calories. Identify an outdoor flight of stairs within your locality.


  1. Cycling

Cycling is the ideal way to workout your body, improve your heart health, tone your leg muscles, as well as burn more calories. Outdoor cycling is awesome, allow you to breathe fresh air, and get vitamin D. You can burn up to 600 calories in an hour of cycling.


  1. Jumping Rope

Jumping rope is among the effective cardio workouts for weight loss. Other than being a calorie blaster, it improves your bone density, firms up your legs, and strengthens your heart. Within an hour of jumping rope, you can blast up to 600 calories. Done correctly, jumping is a lower impact exercise compared to running.


  1. Rowing

You should consider using the rowing machine on a regular basis. An hour of rowing on the machine can help you burn between 500 and 600 calories. Rowing is an effective workout that exercises every part of the body, including shoulders, armstrings, triceps, biceps, glutes, back, quads, and core body.


With these cardio exercises, you will blast some serious calories, improve the health of your heart, and quicken your weight loss. Combined with strength training, you will end up with an unparalleled combination that will always make you feel strong and lean. A skilled freelance personal trainer Singapore can help you create a workout routine that is in line with your weight loss goals.


Why Weight Loss Is Harder For Women

Ladies, if you’ve really struggled to lose each pound while you notice that men seem to lose weight without doing much, it is not something you are hallucinating. According to the research, men do lose fat more easily than women, particularly belly fat around the middle waist.

Nevertheless, this does not mean that weight loss is a far-fetched dream for women. You just need to adopt a fundamentally different approach because your body is different. You just need more time and more effort to achieve your goals. Diet and certain other lifestyle changes can help you shed those extra pounds rather quickly if you make them a part of your daily routine.

Reasons why weight loss is harder for women

Men and women have different hormone and body compositions. Estrogen and progesterone – the primary female sex hormones – make them crave food much more often than men. On the other hand, the primary male hormone, testosterone, even though present in both men and women but larger quantities in men, helps with muscle building and fat loss.

Women also face natural and biological challenges when it comes to weight loss. Women have the ability to bear children and nature wants to preserve that capability. If women are at a calorie deficit, it can interfere with their fertility. A women’s body automatically fights weight loss to prevent the risk of damaging the reproductive capacity. Daily calorie consumption for a woman must never be below 1200 calories.

Women have the tendency to gain weight as they age. On an average, women gain one pound every year in their 40s and 50s. This means that they notice an increase of 1 to 2 kg. Estrogen levels drop during this time of pre-menopause leading to weight gain followed by an irregular distribution of fat. Your belly is prone to have fat deposits now.

Age also makes people less active. This means that the ability to burn calories reduces. As you burn lesser calories throughout the day, you start putting on weight. Additionally, you naturally lose muscle mass as a result of hormonal changes, which further reduces your daily rate of calorie-burn. Muscle tissue is responsible for burning calories and if your body has a less lean tissue, your metabolic rate is also lower making you prone to weight gain.

To sum up

While there are reasons why losing weight is harder for women, it must not stop you from trying. Get in touch with a freelance personal trainer in Singapore, put in effort on a regular basis and there’s no way you will not be able to lose those extra kgs.

Come and join our female weight loss program in Singapore. We tailor-made a fitness program just for you. Contact us now.

Diet Changes Recommended for Female Weight Loss

When you have a long way to go in terms of weight loss, deciding on where to start can be super-overwhelming – Should you hire a personal fitness trainer in Singapore? Should you hit the gym? Should you follow a diet? Or should you just give up on the dream to lose weight? If these questions regularly flash on your mind, we’ve got the answers for you.

Here are some simple changes that can help you make the biggest impact on the scale. These tips are tried-and-tested and may be just what you need to get on the right track and achieve some serious results.

  1. Maintain a food journal: If you record what you consume, you will be able to keep a check on your weight. When you are aware of the incorrect, unhealthy, high-calorie foods you are consuming, eliminating them from your diet becomes easier. Another interesting thing to do is to observe why you eat certain foods. Some people have a tendency to eat chocolates or junk to cope with stress. Make sure you are not making any such mistakes and have a record of what you eat.
  2. Rethink your plate and bowl sizes: While you are figuring out what to eat, take a look at the portions as well. For the purpose of weight loss, you need to cut down on servings. The best way to do this is by using smaller plates and bowls. When the size of your plates and bowls is small, the amount you eat will also become smaller.
  3. Do your homework: Resisting your temptation at a restaurant can be challenging. So, if you know that you have to eat out with friends, check the menu beforehand and identify the healthy options. Some restaurants try to make you think things are healthy when they are not. Just make sure you know how to identify what is actually healthy.
  4. Try the one-one-one principle: An easy principle to apply is to make every meal have one carbohydrate, one protein, and one fat. This rule of thumb makes for a healthy, well-balanced diet that gives you all the nutrition you need and also cuts down on the calories you are consuming.
  5. Trick your sweet tooth: Switch to healthy ideas to fix your sugar consumption. There are several dessert options with only 150 calories or lesser. Start consuming these instead of your regular treats.

Diet plays an important role in the overall well-being of an individual and, therefore, must not be played with too much. You must not let your body starve but also keep a tab on the number of calories you consume.

Come and join our female weight loss program in Singapore. We tailor-made a fitness program just for you. Contact us now.

5 Weight Loss Tips For Women

Most women struggle to lose weight and fit into their old pair of jeans. But if you use the right techniques and follow a proper routine, chances that you will be able to achieve your goal are high. In certain cases, you could not only achieve your goal but maybe even end up losing 10kg. Here’s what you need to do:

  1. Start small: Some women want to do 3 sets of 15 reps from the first day itself. This is not advisable because your body is not used to such strenuous workout and will not be able to adapt. Let it be a gradual process. Start walking or jogging for about 15 minutes per day and then increase it to 30 minutes and 45 minutes with time. Any qualified freelance personal trainer in Singapore will also advise you to take up workout routines gradually.
  2. Don’t give up: When you hit your first weight loss plateau, don’t get disheartened and feel defeated. Keep pushing and putting in the effort to continue. Those who get discouraged are never able to lose weight and achieve their targets.
  3. Be realistic: Monitor your diet to see what needs to go out. Even if you do excessive cardio but eat French fries every single day and carbohydrates in every meal, there will be no benefit. A diet heavy in carbohydrates and fried foods are not conducive to weight loss. You need to cut down on your meal sizes and make them healthy. Switch from three large meals to six small meals that mostly comprise fresh fruits, vegetables, salads, lean meats, and nuts.
  4. Get a healthy meal of your choice: Weight loss routines are difficult to stick to if you make your meals boring. You instantly get attracted to the delicious stuff and all your determination goes in vain. It is, therefore, suggested that you research the healthiest and tastiest options and consume that for most meals during the week. For instance, you can enjoy grilled chicken with a slice of whole-wheat bread and if you are focused enough, you wouldn’t even realize that you are repeatedly eating the same dish again and again.
  5. Prepare for heavy meals: If you know that you have a dinner to attend where you will be consuming extra calories, take in lighter meals throughout the day. Start with a smoothie for breakfast and then maybe opt for a salad for lunch.

These are some small changes that you can incorporate into your daily routine to achieve weight loss goals. Just like these changes are small alterations, the changes in weight will also be small, to begin with.

Come and join our female weight loss program in Singapore. We tailor-made a fitness program just for you. Contact us now.