6 Tips for Effective Fat Loss – According to a Personal Trainer

by Adora Wong
WEIGHT LOSS  |  December 29, 2018
  • If you’re serious about getting fitter and shedding fat, start by making these lifestyle changes.
    1 / 7 If you’re serious about getting fitter and shedding fat, start by making these lifestyle changes.

    Looking to get healthier and stronger in the new year? There are a lot more things you can do than just cutting down on sugar and squeezing in more HIIT exercises. Farina, a personal trainer at Anytime Fitness Singapore, shares six diet and fitness tips that can ultimately help with torching fat.

    A version of this article first appeared on www.cleo.com.sg.

    Photo: shutter2u/123rf.com

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  • Drink water first thing in the morning
    2 / 7 Drink water first thing in the morning

    Drink one litre of water on an empty stomach, before having your breakfast. This purifies the colon and allows the stomach to better absorb nutrients.

    Photo: Sebnem Ragiboglu

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  • Eat more protein
    3 / 7 Eat more protein

    The amount of protein you eat should depend on your body weight – you should have one gram of protein for every half a kg. Protein can reduce hunger and boost metabolism.

    (Also read: 10 High-Protein Foods That Will Improve Your Muscle Tone)

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  • Use your hand to exercise portion control
    4 / 7 Use your hand to exercise portion control

    Your hand is proportionate to your body – its size never changes. It’s the perfect tool for measuring food and nutrients and requires minimal counting. Here’s a rough guide to measuring your food using your hand:

    A serving of protein = one palm
    A serving of vegetables = one fist
    A serving of carbs = one cupped hand
    A serving of fats = one thumb

    (Also read: Use These Portion Control Tips to Avoid Overeating)

    Photo: Ian Allenden/123rf.com

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  • Prioritise sleep to improve fat loss
    5 / 7 Prioritise sleep to improve fat loss

    Sleep deficiency can lead to an increase in food consumption and a decrease in energy levels, which results in lesser physical activity. People often neglect the importance of sufficient and good quality sleep, and a sleep debt can hinder optimal results usually associated with an individualised hypo-caloric diet (i.e. an energy/ caloric deficit).

    (Also read: 10 Ways Singaporeans Can Sleep Better)

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  • Have a flexible diet – so there’s a higher chance of you sticking to it
    6 / 7 Have a flexible diet – so there’s a higher chance of you sticking to it

    Research has shown that a more flexible dietary approach can lead to greater weight loss management and lower chances of overeating. A diet becomes inflexible when you eat a certain way you don’t enjoy or can’t sustain. This can result in a binge mentality and regular episodes of overeating.

    A dietary approach without food elimination allows overall satisfaction. When putting together a diet, choose an approach that is in-line with your goals, lifestyle and personal preferences. Don’t be afraid to occasionally include treats. Different degrees of flexibility are dependent on personality traits and goals, so pick the best approach that will work best for you.

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  • Lift weights for fat loss
    7 / 7 Lift weights for fat loss

    Weight training can play a major role during the fat loss period. Weight training can improve the quality of the weight loss when combined with proper nutrition. Weight training also slightly increases your metabolism, which means you’ll be able to burn more calories at rest.

    Photo: ammentorp/123rf.com

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