6 Wallet-Friendly Weight Loss Tips That Actually Work

#1: PINPOINT THE ROOT OF WEIGHT GAIN

Weight gain can sometimes be linked to underlying health issues such as PCOS and Hypothyroidism. If you suspect this might be the case for you, it is wise to consult a doctor before starting any weight loss plan.

A medical professional can help identify potential health concerns, while a dietitian can craft a personalized meal plan tailored to your needs and lifestyle.

#2: CREATE A BALANCED PLATE

Aim for well-rounded meals that include protein, healthy fats, vegetables, and complex carbohydrates. Protein is important as it helps maintain muscle mass during weight loss and keeps you feeling fuller for longer, reducing the temptation to snack.

Calorie-dense healthy fats such as olive oil, avocados, nuts, and seeds can help when taken in moderation. You see, healthy fats contain about 9 calories per gram, compared to just 4 calories per gram for protein and carbohydrates. Thus, you have to be mindful of your intake of saturated and trans fats.

#3: BE ACTIVE

Combine cardiovascular exercises with strength training for optimal results. Cardio workouts such as walking, jogging, cycling, or running are excellent for enhancing overall health.

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Take advantage of the Park Connector Network as exercising here is a fantastic way to immerse yourself in nature and stay active without spending a cent!

#4: SHOP WITH A FULL STOMACH

Shopping on an empty stomach can lead to impulse buys that derail your healthy eating goals. A seemingly irresistible S$6 chocolate bar or S$5 bag of chips can quickly find its way into your cart when you are hungry.

To combat this, consider having a glass of water or a healthy snack before heading to the grocery store.

#5: STAY HYDRATED

Adequate hydration is essential for your body to function efficiently and eliminate waste. Fortunately, water not only keeps us hydrated but also supports our weight loss efforts.

Sipping water before meals can help you eat less, while staying hydrated boosts the fat-burning process. So, opt for water or other low-calorie beverages when dining out.

#6: ENJOY YOGURT

Whether you prefer Greek yogurt or traditional yogurt, both can be good additions to your diet. In fact, a Harvard study tracking over 120,000 people for a decade found a strong correlation between yogurt consumption and weight loss. While this does not imply that yogurt directly causes weight loss, it certainly stood out among other foods in the study.

For as little as S$3, you can enrich your diet with Greek yogurt from many local supermarkets and enjoy the benefits it offers.

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Add these budget-friendly tips into your routine to help manage your weight without straining your wallet. Remember that consistency is key! Therefore, combine exercise with a balanced diet and other weight loss interventions to ensure a holistic change.

Disclaimer: Always consult with a medical professional before starting any weight loss program, especially if you have underlying health conditions.

Sources: 1 & 2

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8 Ways to Lose Weight and Still Keep Your Budget

Losing weight often comes with the concern of high costs. From expensive gym memberships to pricey diet foods, the financial burden can seem daunting. However, shedding pounds doesn’t have to make you broke.

Here are eight practical ways to lose weight while keeping your finances in check, especially for those living in Singapore.

EMBRACE HOME WORKOUTS

You don’t need a gym membership to get fit. There are countless free resources online, from YouTube workout videos to fitness apps that offer comprehensive routines.

COOK AT HOME

Eating out or buying pre-packaged diet meals can quickly become expensive. Cooking at home allows you to control ingredients and portions while saving money. Websites like Noob Cook offer recipes that are both healthy and budget-friendly.

PLAN YOUR MEALS

Meal planning helps you avoid impulse purchases and reduce food waste. Buy only what you need, which means fewer trips to NTUC and less temptation to buy snacks. You can keep a journal to plan your weekly meals.

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UTILIZE LOCAL PRODUCE

Buying fruits and vegetables in season from wet markets or local farms can be cheaper than purchasing out-of-season produce at the grocery store. Additionally, local produce is often fresher and more nutritious.

DRINK MORE WATER

Sometimes, hunger is confused with thirst. Drinking a glass of water before meals can help you feel fuller and prevent overeating. Plus, it’s free!

WALK OR CYCLE AROUND

Incorporating more physical activity into your daily routine doesn’t mean you have to go to the gym. Try walking or cycling to work, or get off the bus or MRT one stop earlier to get those extra steps in.

JOIN FREE FITNESS COMMUNITIES

There are numerous online communities and local groups dedicated to fitness and health. These can offer support, motivation, and accountability without any cost. Check Eventbrite for free fitness events.

MAKE USE OF WHAT YOU HAVE

You don’t need fancy equipment to get a good workout. Use what you have at home – chairs for tricep dips, stairs for step-ups, or even canned goods as weights.

IN A NUTSHELL

Losing weight on a budget in Singapore is all about creativity and commitment. By making small, sustainable changes to your lifestyle, you can achieve your fitness goals without emptying your wallet.

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Share your own budget-friendly weight loss tips and stories in the comments!

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How to Start Your Fitness Journey at Home

For many Singaporeans, 2022 is the year of health and wellness. It takes a second to decide that you are worthy of change. Start by completing a ten-minute workout and feel the difference after a couple of weeks.

#1: EXAMINE YOUR FITNESS LEVEL

How fit are you? Testing and recording your baseline fitness scores can give you benchmarks to measure your progress. Evaluate your flexibility, body composition, aerobic fitness, and muscular fitness by recording the following:

a. Body Mass Index,
b. Pulse rate before and after walking two kilometers,
c. Time it takes you to walk or run two kilometers,
d. Amount of standard or modified pushups you can do at a time,
e. Waist circumference, and
f. How far you can reach forward while seated on the floor.

#2: KNOW HOW MUCH EXERCISE IS RECOMMENDED

The general weekly exercise recommendation is at least 150 minutes of moderate cardio or 75 minutes of intense cardio and two days of strength training. Increase the health benefits of your exercise routine by increasing the minutes of cardio per week.

#3: RESEARCH ON THE TYPES OF EXERCISE

The common types of exercise include cardio, strength training, flexibility training, and HIIT (high-intensity interval training). Cardio exercises raise your heart rate and make your breathing faster. It refers to activities that are aimed at improving your endurance and stamina such as jogging and swimming.

Strength training refers to any type of activity that uses resistance to build muscular strength. Next, flexibility training refers to exercises that help maintain and improve passive range of motion. Lastly, HIIT consists of intense bursts of exercise followed by rest intervals. Choose a blend of exercises that suits you.

#4: CREATE YOUR OWN FITNESS PROGRAM

You need to have a concrete plan if you wish to exercise daily. Consider your fitness goals when designing your fitness program. Having clear goals can help you measure your progress and stay motivated.

As beginners, you can start cautiously and progress slowly. People who have injuries or medical conditions can consult their doctors or therapists first. These professionals will help design a fitness program that gradually improves their strength, endurance, and range of motion.

#5: ASSEMBLE YOUR EQUIPMENT

Start by choosing athletic shoes that support the activity you have in mind. For instance, running shoes are lighter in weight than cross-training shoes. The lightness of running shoes will help you dash when you run a lap.

If you are planning to invest in exercise equipment, choose items that are practical and user-friendly. You can also download fitness apps to track your distance, track calories burned, and monitor your heart rate.

Image Credits: pixabay.com

What are you waiting for? Get started on your fitness journey now!

Sources: 1 & 2

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6 Ways To Practice Self-Care On A Tight Budget

Looking for ways to prioritize your physical and mental health is paramount during these times. It is easy to think that self-care means giving yourself expensive experiences or tools, but self-care can be free or low-cost. So long as you are more intentional with your choices, you will be able to tap into what your body truly craves for.

#1: PLAN A NATURE WALK

Research has shown that nature helps us cope with stress and pain. We are genetically wired to find natural elements such as plants and water engrossing. Being absorbed with the beauty of natural sceneries can distract us from discomfort and pain.

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Nature can help slow down the internal rush that affects our feelings, especially when you are inside your home for too long. Planning a nature walk may help you with that. Get up close and personal with nature by embarking one of the walking or cycling trails in the parks, gardens, and park connectors.

#2: TRY AT-HOME WORKOUTS

Several gyms and fitness studios have postponed their operations last month due to the spike in community cases. When this happens, you can explore different at-home workouts. You can either take online group classes in your favorite fitness center or search thru YouTube and Instagram for free workout videos.

It might take more self-discipline to become your own motivator, but you will have the flexibility to workout whenever you want.

#3: EXAMINE YOUR HABITS

Examine your current and old habits. Evaluate whether these are healthy for you or not. Think about the long-term effects of each habit too. A simple shift in your routine can offer the same pleasure as a new purchase.

For instance, you habitually frequent the nearby Starbucks every morning. Upon evaluating this habit, you realized that you will be able to save more money if you made your own coffee at home. You switched to having your own coffee ritual and enjoyed it a lot.

Bringing awareness into your habits will enable you to see whether you are paying for something that you do not love or need anymore.

#4: MEET WITH YOUR FRIENDS

Self-care does not mean being completely self-sufficient. Instead, staying connected with the people you love will help reduce the loneliness you are feeling from being indoors for a long period of time. Stay connected with your loved ones by hosting Zoom/Skype hangouts or by creating a group chat.

Reintegrating yourself in your community after all the pandemic restrictions can help remind you that leaning on others for support is self-care. Best of all? It does not have to cost anything.

#5: PRACTICE MEDITATION

Many studies have highlighted the benefits of meditation. It helps improve focus, concentration, memory, and reduce stress. Relaxation techniques such as medication can be added to your holistic self-care.

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Try breathing deeply as you follow through a guided meditation video online. You can also download free meditation apps like Calm and Headspace.

#6: SAVE MONEY

You read that right! Apart from working out in your own home or practicing relaxation techniques, you can take care of yourself by saving money. Financial struggles affect our physical and mental health. Not having enough money can affect your ability to pay for important health procedures or nutritious food.

Cushion the stress of financial woes by sticking to your budget and saving money. Sticking to your budget feels better than impulsively purchasing beyond your means.

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Coastal PlayGrove: Say Hello to the Newest Playground in East Coast

Looking for a recreational space where you can spend a day of endless fun? Search no further than the newest addition at East Coast Park! National Parks Board recently opened the family friendly Coastal PlayGrove. It is located at the Area B of the East Coast Park.

This recreational space may induce nostalgic memories as it was the former Big Splash site. The iconic Big Splash was redeveloped into the Coastal PlayGrove after it ceased its operations in 2016. Nowadays, we will be able to enjoy a 4.5-hectare recreation space with a Play Tower, a water play area, an outdoor classroom, as well as retail and dining offerings.

Let us breakdown Coastal PlayGrove’s interesting features. One of its main attractions is the 16m-high Play Tower. This impressive structure is hard to miss due to its massive size and its vibrant design. At its center is the Vertical Challenge. The Vertical Challenge is made up of climbing nets, which ascend from the base to the top of the building. Its dynamic design is a tribute to the coastal heritage of East Coast Park. Moreover, its vibrant colors are the same as the previous water slides. The Vertical Challenge is open from Tuesday to Sunday between 8am to 8pm. The slides are open daily, from 8am to 12pm and 4pm to 8pm.

Image Credits: facebook.com/nparksbuzz

Next to the tower is a water play area. If your kids are looking for ways to cool down on a hot day, try playing at the water play area. This area consists of wading pools, which are connected by a stream with numerous water jets. What is more? These water jets vividly light up at night!

Here are some friendly reminders when playing in this area. It is suitable for children aged 5 to 12 years old. A toilet is located nearby to allow visitors to dry up and change out. Lastly, it follows the same schedule as the Vertical Challenge.

As you stroll further in the Coastal PlayGrove, you will be delighted with the Nature Playgarden. This playgarden allows guests to be immersed with the beauty of nature. It is divided into several themed sections to introduce kids to the different habitats. In all these sections, natural materials such as wood and sand were used. For instance, the first section lets the children explore the bamboo tunnel trail. The last section consists of a trail leading to a sand pit with planted native shrubs. You will be able to spot various fruits and flowers as well as animals such as butterflies and birds. Its biodiversity aims to ignite the curiosity of its guests.

Image Credits: facebook.com/nparksbuzz

Next to the Nature Playgarden is an Outdoor Classroom made for the preschoolers. It is equipped with chalkboard and log stools. Indulge in the coastal views as you learn with your child.

Aside from these interactive features, the Coastal PlayGrove has its own Event Lawn. Large events may not be permitted now, but this spacious Event Lawn can accommodate a whopping 5,000 people once the pandemic is over. Nonetheless, you can use this space by having a seaside picnic, a relaxing kite-flying session, or an exhilarating round of frisbee with your loved ones.

When visiting the Coastal PlayGrove, it is important to follow the COVID-19 guidelines and other safety protocols. With this newest addition to the East Coast Park, guests will be able to bask in the sun, immerse in nature’s beauty, and have a quality time with the whole family.

 

 

Address: East Coast Park, 902 E Coast Park Service Rd, Area B, Singapore 449874
Contact: www.nparks.gov.sg
Arrive by riding the bus (31, 36, 43, 47, 48, 134, 135, 196, 197, 401, 853M) or by driving your vehicle. There is a spacious car park with current charges of $0.60 per half hour. Bicycle bays are also available.

Sources: 1 & 2

 

 

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