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Author: Sophia Man
16 Mar 2024

Are you tired of sweating it out at the gym to lose weight? Well, guess what? You don't have to! Believe it or not, diet quality and lifestyle can be more important than exercise. This guide, backed by expert advice, will show you how to lose fat with simple changes to your daily habits, diet and nutrition intakes. So, let's achieve a more beautiful and healthier you by learning all the tips helpful for weight loss, without ever stepping foot in a gym!


Why Do We Gain or Lose Weight?

It's essential to understand the fundamentals of weight management: changes in body weight are primarily driven by the balance of energy intake and expenditure. Eating more calories than your body can use contribute to weight gain, while reducing calorie consumption or using more calories lead to weight loss.

While exercising is certainly one true way to increase calorie expenditure, many people often can't exercise for a variety of reasons. For example, people with disability, as well as joint, respiratory or cardiovascular conditions often can't perform intense aerobic exercises, a fundamental method to burning body fat. More than often, urban dwellers are too busy with work, study and family duties to workout.

According to experts, long-term weight loss is possible and recommended over quick weight loss via crash diets. This is because losing weight slowly leads to less health side effects. Here are 12 tips for weight loss, expert-proven!


Tracking Your Calorie Intake with an Weight Loss App

Keeping a digital food diary using a weight loss app can make counting calories easier. This type of app helps you maintain a calorie deficit, which is crucial for weight loss without physical activity. You can have a clearer picture of your eating habits. You'll also be able to identify and replace high-calorie foods with healthier alternatives.

Besides consuming fewer calories, food logging apps often offer nutrition advice and meal suggestions, which help you lose weight without compromising nutritional intake - an important element ignored in crash diets, leading to commonly-seen weight-loss related hair loss, skin worsening and more side effects.


Practice Portion Control without Starving

Your body's hunger cues can mislead you, but with proper portion control, you won't have to worry about overeating ever again!

To practice portion control without starving, start by looking up what a proper portion size looks like for common food types such as starch, veggie and meat. This doesn't mean you have to measure out every meal, but having a general idea of the size can help.

You should also pick nutrient-dense foods to ensure you're getting the essential types and amounts of vitamins and minerals within your reduced portion sizes.


Opt for Home-Cooked Meals

Home-cooked meals, when compared to takeout food and dining out, are often of lower-calorie and lesser size.

Preparing meals at home allows you to be in control of what goes into your food, i.e. how many sugar and oil added, picking the types of meat with lower fat content, baking the dishes instead of deep-frying, switching fries for baked potato/ salad, and selecting less-fattening sauces/ dressing.


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Ditch the Sugary Drinks

If you don't want your weight loss efforts going to waste, switch out the sugary drinks!

Sugary drinks, such as soda, milk tea and frappuccino, are loaded with sugar, syrups and sweeteners, all of which empty calories, meaning they don't make you feel full, carry no nutritional value, and add a ton of body fat to your waist and hips!

Instead of having overly sweetened beverages, replenish hydration with plain water and unsweetened teas.

Alternatively, you can enrich the variety of your beverage choices with coffee and zero-calorie diet soda. The key point here is to lower the content of additional sugar, syrups, half-and-half and other calorie-dense sweeteners.


Healthy Alternatives for Snacks

Although it's tempting to reach for chips or cookies when you're feeling peckish, there's an array of healthier snack alternatives that can aid your weight loss journey.

When a craving for junk food hits, try reaching for fresh fruits, plain dark chocolate, or a handful of nuts instead: fresh fruits (and even the dry ones!) are usually way less fattening than candies but just as sweat; plain dark chocolate is the least artificial option for when you crave chocolate; healthy, unsalted nuts is great for when you want something savory.

Oftentimes, it's the seasonings added to the snacks that make a world of difference. For example, while the common caramel butter popcorn is jaw-droppingly calorie-dense, popcorn itself is low-calorie and high in fiber. Add some salt, pepper and olive oil for a healthy, filling snack!

Other popular healthy snack options, like Greek yogurt or cottage cheese, can also curb hunger and keep you satisfied for longer periods.


Mindful Eating: Eat Less while Enjoying More

Mindful eating is a strategy that enables you to eat less while enjoying your food more.

Mindful is all about being present in the moment, savoring your food, and listening to your body's hunger and fullness cues. This approach can significantly reduce your food intake, yet increase your satisfaction.

To start, try eating slowly, paying full attention to the smell, look, taste and texture of each bite. This allows you to take notice of your body's hunger and fullness cues, as opposed to stuffing food into your mouth without a thought, which usually leads to overeating.

You should thoroughly chew each bite of your food, which aids in weight loss by increasing digestion-related calorie burn and calms hunger hormone secretion.

Also, avoid distractions like TV or smartphones during meals. Instead, focus on criticizing your meal with questions such as "How do I like the smell/ taste/ texture/ presentation of my food?"

The health benefits of mindful eating go beyond weight loss, as it can also improve your relationship with food.


Increase Fiber Intake for Weight Loss

To increase fiber intake for weight loss, start by adding more fruits, vegetables, whole grains, and legumes to your diet. These foods not only help you feel fuller, thus reducing the amount of food you eat, but can also help control blood sugar levels, thus reducing unnecessary snacking.

Eating fiber-rich foods is not just about cutting calories. Your weight loss goal should include creating healthy habits. Fiber aids your digestive system for a healthier body!


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Don't Skip Meals

Don't let your busy schedule trick you into skipping meals, as this can derail your weight loss efforts. Remember: when you skip meals, you're more likely to overeat at your next meal, which can lead to weight gain.

Instead, focus on consuming balanced meals 2 to 3 times per day, with 6 or more hours in between each meal. Having a regular diet schedule helps to keep your hunger at bay, thus avoiding munching on unhealthy snacks. To maintain a healthy weight, you can also add small snacks (i.e. nuts, fruits, yogurt) in between each meal.

Remember: it's about making smart choices, not restricting yourself.


Protein: Fueling Your Way to Weight Loss

Want natural weight control and fat loss? Eat more protein! It's proven that protein helps to keep you feeling full and satisfied, thus reducing your overall calorie intake. One study shows that an average adult woman needs at least 30 grams of protein daily.

High-protein foods like chicken, turkey, fish, quinoa, and Greek yogurt are excellent choices.

Protein is the building block of your muscle. Maintaining/ increasing your muscle mass helps your body burn more calories, which in turn lowers your body fat and weight. You may say that saying a high amount of protein is necessary for sustainable weight loss.


Sleep More for Weight Loss

Lack of sleep often leads to weight gain due to sleep deprivation, increasing hunger-related hormone secretion. If you're not catching enough zzz's, you're likely to eat more, particularly junk food, to fuel your tired body.

So, if you're aiming for weight loss in overweight conditions or just trying to maintain an effective weight, don't overlook the power of a good night's sleep. It might seem counterintuitive, but clocking in more hours in bed can be a key factor for sustainable weight loss.


Prevent Emotional Eating

You've likely experienced a sudden urge for a specific food during times of stress or emotional upheaval, a phenomenon known as emotional eating, also known as food cravings.

To prevent emotional eating, it's essential to understand your triggers. Your body releases the hormone, cortisol, during periods of high stress. Cortisol can make you crave sugary, fatty foods.

Since stress and weight are positively correlated, relaxation is essential for weight maintenance. Relaxation can calm the secretion of cortisol and other related hormones. Mindfulness techniques like meditation or deep breathing exercises can be helpful.

You can also develop various self-care habits, such as reading, having a bath, having a massage or doing yoga, all of which are great for weight management.


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Drink Coffee and Green Tea

Do you know that coffee and green tea are often associated with weight loss?

Coffee contains caffeine, which can boost metabolic rate and fat burning. Likewise, green tea is packed with powerful antioxidants known as catechins, which can also enhance metabolism.

Both drinks may also help with weight loss by breaking down healthy fat and turning it into usable calories. So, consider incorporating these beverages into your daily routine.

Remember to keep your coffee black and your green tea unsweetened; adding sugar or cream can negate their weight-loss benefits. Moderation is key, as excessive caffeine can lead to other health issues.


Want to lose weight FAST without hitting the gym? Here's S6 Body Sculpting Treatment!

The aforementioned weight loss tips bring slow and mild weight loss, while many people have no time to exercise. Perfect Medical gives you a fast, effortless way to lose weight: S6 Body Sculpting Treatment!

S6 Body Sculpting Treatment is a safe, non-invasive fat reducing treatment for losing weight. The gentle yet potent bio-laser energy penetrates and dissolves localized fat cells for natural metabolic removal. Once you’ve entered adulthood, the fat cells in your body will not regenerate. This means your newly slimmed and toned body shape will be here to last!

S6 treatment is specifically designed to address obesity in localized body regions such as the waist, arms, thighs, calves and buttocks.

During the S6 Body Sculpting Treatment, you will receive a professional body shape analysis and a personalized treatment plan, both provided by our in-house experts.

It only takes as few as 10 treatment sessions to show healthy body weight loss results! S6 helps slim your body incisions, injections or medications. The treatment is gentle and causes no wound, making it safe and painless!

Maintain a balanced diet to enjoy long-term weight loss results! Get your free trial of the S6 Body Sculpting Treatment now!


S6 Body Sculpting Treatment
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How many sessions of S6 body sculpting do I need to observe results?

We recommend undergoing approximately 10 sessions per treatment. Our in-house expert will address any inquiries you may have about the procedure. Should you have any questions, please consult with them during the complimentary consultation provided during your free trial.

What is the duration of a typical weight loss plateau?

A weight loss plateau usually takes up eight to twelve weeks. However, the duration can vary from person to person.

Can probiotic supplements aid in overcoming weight loss plateaus?

Certainly. The composition of bacteria in our bodies helps in regulating digestive hormones and signaling feelings of hunger or fullness. Consequently, foods like kimchi, kombucha, miso, sauerkraut, sourdough bread, and tempeh can introduce healthy bacteria into your gut, helping to manage cravings.

Is it common to experience multiple weight loss plateaus?

Encountering multiple weight loss plateaus along your weight loss journey is a normal occurrence. It is important to understand that plateaus are a part of the overall process.

Are there any medical conditions that can contribute to weight loss plateaus?

A medical condition called hypothyroidism can impede weight loss efforts. This condition arises when the thyroid gland is underactive, resulting in insufficient production of thyroid hormone, which aids in burning stored fat. Consequently, metabolism slows down, making weight loss more challenging than usual.