There are no secrets - the basics of weight loss is that there must be a balance between what you eat (the input or calories), and how you are converting what has been eaten into energy (the output).  

And while the basics of weight loss sounds simple, in reality, anyone who has tried to lose any weight will, in honesty, admit that it is always easier said than done.  

In other words, losing weight or effective slimming - and keeping the weight off - is tough work. Losing weight can also be an expensive affair, and in some cases, even pose potential health risks.

This is why experts and health professionals usually make a distinction between losing weight and weight management:

Temporary Weight Loss Methods

Crash diets focus on losing weight within a short amount of time. It is characterized by an extreme cut in calorie intake (usually by at least half or more of the recommended daily intake). Because of the severe cut in nutrients, crash diets are, in essence, fasts that should never be attempted for more than a few days at a stretch. While crash dieting can be considered effective for people looking to lose weight fast for a special occasion, but it is certainly not a long-term solution. In fact, sustained crash dieting can be considered a form of eating disorder.

There is a plethora of slimming pills and other consumable slimming products like meal replacement products available on the market – both off the shelf as well as prescribed by medical doctors.  As with the consumption and ingestion of any product, one needs to bear in mind the possible risks of consuming such weight loss products, especially in the long term. Due caution should be exercised by consulting the family doctor before starting on such products, especially if one has underlying medical conditions, such as diabetes. Singapore’s health promotion board summarizes it best [emphasis included by author] :

The use of weight loss products may lead to relatively fast weight loss initially. Many weight loss products contain bioactive substances that suppress appetite, stimulate metabolism or induce water loss from the body. It is not safe to use these products without medical supervision. Moreover, weight loss products are usually expensive and do not help change the overweight individual's eating and exercise behaviors that are the root causes of weight gain. This makes maintenance of weight loss difficult. (i)

In recent years, slimming centres has harnessed the power of technology to offer weight loss treatment programmes that provide a spa-like experience. The treatments at slimming centres can help one jumpstart the slimming process as treatments usually target specific fat-burning in “problematic” areas, such as the thighs, buttocks or tummy areas for women. In Singapore, reputable slimming centres even have in-house nutritionists and doctors who will provide consultancy on diet plans and monitor your health during the course of the treatments. While slimming treatments sound attractive, they certainly do not come cheap, as multiple sessions are usually required before results can be felt and seen. Fat-burning treatments at slimming centres may be considered effective slimming measures, but are still not considered permanent or long-term solutions as the root cause of weight gain may not be effectively addressed.

There are also a number of extreme procedures to remove excess fat from the body, such as cosmetic surgery (liposuction or abdominoplasty) that are performed by qualified medical practitioners. Strictly speaking, such procedures focus on body contouring or shaping, and are not considered weight-loss methods per se. As with any surgical procedure, there are considerable risks to take into account, not discounting the ordeal and pain one would need to endure. Certainly not for the faint-hearted.

Weight Management Programmes

Weight management programmes target the root cause of weight issues, which is essentially a sedentary lifestyle and poor eating habits. It is also generally recommended that weight management works complementary to temporary weight loss solutions for best results.
There are many effective fat-burning exercise programmes to choose from, such as power walking, jogging or aerobics, and one can choose to sign up with the growing number of fitness centres’ programmes in Singapore, or simply start a series of workouts in the comfort of their home. Many trainers recommend a combination of cardio workouts that can include weight training to target problematic areas under the guidance of personal trainers. Personal trainers, however, may not come cheap, and exercise alone cannot effectively rid the body of excess water retention issues. For any fitness programme to be effective, start slow at a comfortable pace, and be sure to allow at least one day of rest between cardio exercises.  One should also exercise in moderation - it is possible to over-exert during exercise, and muscle aches and pains can occur. It is important for one to be aware of one’s personal limits, and seek medical advice if one has existing medical conditions.

When it comes to eating sensibly, balance and moderation is key. Balancing how much you eat is a tricky affair, as ultimately, you want to lose fat, not muscle or water when you are on diet.  The main principle is to choose to eat nutritious foods that are low in fat content but high in nutrition value, so as to ensure that you get sufficient nutrition for your daily needs. An adult male needs around 2,500 calories while an adult female needs around just under 2,000 calories per day, but this can vary, depending on a person’s lifestyle. Individuals with special conditions or needs, should not go on any diet without consulting their medical doctor. Moderate your intake of fat-rich foods that contain a lot of hidden sugars and calories, such as alcohol. When reading labels, look out for ingredients that end with an “ol” or “ose” – they are usually some form of processed sugar.

Do not forget the power of emotional support of your family, friends,  professionals and support groups while you are trying to lose weight.  Many overweight people admit that when they are alone, they tend to gain weight, and when with company, they tend to lose weight faster. There are many weight loss support groups one can join to meet people in similar situations.

A word of caution before launching on any weight loss programme: individuals should do some personal research to understand the pros and cons of each programme. Individuals with existing medical conditions, and/or with extreme overweight issues should discuss their intended weight loss plans with their medical doctors.

In conclusion, to achieve holistic and permanent weight loss, take care of all aspects of weight loss, from eating sensibility (a fibre-rich diet to aid digestion & cleansing), to getting appropriate exercise, to seeking help (if budget permits) from reputable weight loss, slimming massage centers and fitness centers.

CJ Joy, Marketing Executive & Beauty Reviewer.

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(i) Singapore’s Health Promotion Board. FAQs.