How To Really Lose weight - Secrets Of weight (fat not water) loss (Part 1/5)

With over two decades of experience as a certified weight management specialist and personal trainer in Singapore, I have gained extensive knowledge in the field of weight loss, particularly in shedding fat. This article aims to unveil effective strategies used in our personal training programs to achieve sustainable weight loss.

The Common Misconception in Weight Loss

Many believe that the key to weight loss is simply to exercise longer and more frequently while adhering to a very low-calorie diet. This approach, however, is not only oversimplified but often ineffective, especially for corporate executives who face challenges such as long working hours and poor eating habits.

The Real-World Challenge

The prevalent advice to “exercise more and eat less” fails to consider the realities of modern life. High-calorie foods are ubiquitous, and finding time for exercise can be a struggle. This simplistic model is not sustainable in the long run, as it overlooks the complexities of everyday life and individual differences in metabolism.

A More Sustainable Approach

What if there was a way to lose weight by exercising less (in terms of time) and eating more? This ideal scenario is not only possible but has been successfully implemented by our team of personal trainers in Singapore. We employ a scientific approach to help our clients achieve sustainable weight loss.

Understanding the Role of Genetics

It’s common to encounter individuals who seem to eat generously yet maintain a lean physique with minimal exercise. Often, genetics are credited for this. Indeed, some people possess a metabolic rate comparable to a high-performance engine, never gaining weight, while others may feel their metabolism is less efficient.

Hope for Everyone

Is it possible for an average person to lose weight and maintain it? While we can’t change the genes inherited from our parents, we can modify how we utilize them. This section explores how individuals can overcome genetic limitations and achieve their weight loss goals through tailored strategies.

Maximizing Weight Loss: Harnessing the Power of Metabolism

Over two decades of research and experimentation in metabolic rate and its association with weight and fat loss have led to the identification of three major pathways for effective weight management. These methods, rooted in the total metabolism concept, offer reliable and time-tested strategies.

Increase RMR + Exercise + TEF = weight loss

1. Enhancing Resting Metabolic Rate (RMR)

RMR, often confused with Basal Metabolic Rate (BMR), is critical in weight management, contributing to 70% of the success rate. It represents the calories your body requires to maintain basic functions while at rest. Think of it as upgrading your car’s engine from a standard Nissan to a high-capacity Ferrari engine, which burns more fuel.

A higher RMR means you can consume more calories without gaining weight. Conversely, maintaining your current calorie intake with a higher RMR leads to weight loss. Utilize this RMR/BMR Calculator to understand your metabolic rate.

Sports car

2. Intensifying Exercise Regimen

Engaging in vigorous activities is akin to driving a car uphill or racing at high speeds, burning more fuel per minute than cruising. High-intensity exercises not only burn more calories during the activity but also increase metabolic rate post-exercise. This means you can afford to eat more post-workout. However, it’s important to note that activities like Yoga, Pilates, Marathon, or Zumba do not yield the same effect. A future article will delve deeper into High-Intensity Training.

Sprinter

3. Strategic Food Choices

Just as a car needs clean, high-quality fuel for optimal performance, the type of calories you consume significantly impacts your body’s function and weight management. Consuming low-quality or inappropriate food can lead to a sluggish system and weight gain. Foods with high Thermic Effect of Food (TEF) can help your body burn more calories and maintain a healthier weight. The upcoming article will explore this concept in detail.

Healthy food

The combination of enhancing RMR, engaging in high-intensity exercises, and making strategic food choices forms a robust approach to weight management. Stay tuned for future articles that will provide detailed strategies to achieve these goals.

Interested in boosting your metabolic rate and losing weight with our unique weight loss personal training program in Singapore? Or need to organize a science-based weight loss talk for your organization in Singapore? Contact us for more information.

How to Really Lose weight – Secrets of weight (fat not water) loss (Part 1/5)