8 Doctors Tips For Safe And Effective Weight Loss

: Losing just 5% of your body weight can give you significant health benefits (Thinkstock photo).Losing just 5% of your body weight can give you significant health benefits (Thinkstock photo).

By losing 5 per cent of their body weight, those at moderate or high risk of obesity-related diseases can start to experience significant health benefits. The recommended weight loss is 0.5 to 1kg a week, through diet and exercise. To lose weight, you need to burn more calories than you consume.

Moderation is key to weight loss and excessive or fad dieting can harm your health. For instance, a high-protein diet can raise your blood level of uric acid and cause kidney stones. Crash dieting can cause nausea, dehydration, electrolyte imbalances, menstrual irregularities, and even osteoporosis in the long term, says Dr Tham Kwang Wei[1], Senior Consultant and Director of the Obesity Metabolic Unit, LIFE Centre[2], Singapore General Hospital[3].

Related article: Shed excess weight with 5 simple tips[4]

According to the Health Promotion Board of Singapore Calorie Calculator[5], a 75kg-man aged 30 to 49 with a light activity level should consume 2,200 calories a day. A 60kg woman of a similar age and activity level should consume only about 1,800 calories a day.

If you consume 500 calories less than your daily recommended amount, or burn 500 calories more than you eat every day for a week, you are likely to lose about 0.5 kg of weight in that period. To lose more, you would need to eat less and burn more calories. However, consuming less than 1,000-1,200 per day may be counterproductive.

Thats because it will cause you to lose a greater proportion of muscle along with fat, unless you ensure adequate protein intake and exercise concurrently. Very low calorie diets (800 calories and less) may slow down your metabolism and affect your ability to exercise.

Related article: Exercises to suit any fitness level[6]

8 tips to lower your calorie consumption in a healthy way

  • Reduce portion size
  • Limit your intake of high-calorie foods, such as fatty and sugary foods and alcohol, to an occasional treat, no more than twice a week
  • Get tempting foods out of your home
  • Stay busy so you dont eat because you’re bored
  • Drink more water so you dont mistake thirst for hunger
  • Always eat from a plate, while seated at a table. Avoid nibbling at the fridge, or while watching TV
  • Don’t skip meals
  • Keep a food journal and write down everything you eat, so you can control your calorie consumption

Related article: Whats the latest medical help available for weight loss?[7]

This article was written by Anjana Motihar for Health Xchange, with expert input from the LIFE Centre at Singapore General Hospital (SGH).[8][9]

Find more health-related tips and articles on HealthXchange.com.sg, Singapore’s trusted health and lifestyle portal.[10]

Health Xchange’s articles are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.


  1. ^ Dr Tham Kwang Wei (www.singhealth.com.sg)
  2. ^ LIFE Centre (www.sgh.com.sg)
  3. ^ Singapore General Hospital (www.sgh.com.sg)
  4. ^ Shed excess weight with 5 simple tips (www.healthxchange.com.sg)
  5. ^ Calorie Calculator (www.healthxchange.com.sg)
  6. ^ Exercises to suit any fitness level (www.healthxchange.com.sg)
  7. ^ Whats the latest medical help available for weight loss? (www.healthxchange.com.sg)
  8. ^ LIFE Centre (www.sgh.com.sg)
  9. ^ SGH (www.sgh.com.sg)
  10. ^ HealthXchange.com.sg (www.healthxchange.com.sg)

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  1. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

      • HealthNut
      • April 9, 2013

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Spicy Turkey Salad recipe – 304 calories

      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

    • Jazz
    • April 9, 2013

    What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager with a problem and I need help so please help me… I’m  desperate. I have Lupus and when it flares up I have to take prednisone which causes weight gain. I want a higher self esteem. Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!

      • HealthNut
      • April 9, 2013

      There are some good tips listed in the answers, here are a few more. Recent studies have shown that having eggs for breakfast will increase energy during the day and act as a natural weight suppressant. Have listed an article on using eggs as a weight loss food. Tracking your daily food intake and daily exercise will help a lot in determining how much you are really eating and working off each day. Have also noted a article that list a few easy ways to work exercise into your routine.

  2. Reply

    Weight Loss Tips And Help On Loosing Weight Ready For Prom? Im 15 and hopefully going to prom in the first week of July, as im British we only get 1 prom so its really important to me that i look nice 🙂
    Im very overweight at the moment, last week i weighed 12stone 9lbs (177 pounds) and now i weigh 12 stone 5lbs (173 pounds) but i know it won’t be like this every week.
    Are there any weight loss tips that can help me? I currently only eat 3 meals a day and 1200 cals as recommened on my app.
    Also what weight roughly should i be in July by your weight loss ideas?
    BQ- Im tanned, fat (hopefully not soon) and has long brown hair any ideas on what the dress could be?

    Thank you so much!

      • HealthNut
      • April 9, 2013

      First off, have a great time at the prom! Secondly, you want to get to that lower weight doing it healthy. 1200 is a reasonable amount of calories, but I’m pretty sure those calories are not coming from all the nutrients your body needs. You don’t want your weight loss coming to a crashing halt! I know all about the crazy diets out there. You don’t have to spend ANY money on a quick fix or gimmick that may not work or work only for a few weeks. I have been on a natural eating plan and I lost 50 pounds in about 5 months. You’re younger, it may be faster. I also incorporated lots of exercise to burn more fat. This way of eating is called Paleo, or the Cave Diet. Eat everything your ancestors ate! If mother nature made it, eat it, if man made it, don’t touch it! It’s as simple as that. Go to the Cave Diet link below. You will lose weight, feel happier, glow from the inside out. Good luck!

    • Odd
    • April 9, 2013

    What Are Some Weight Loss Tips And Low Impact Cardio Exercises? I am 19, stand at around 5’8″ and weigh 172 pounds. I have been doing diet and exercise for about 3 weeks, and have lost 16 pounds so far. My diet consists of 1200 calories a day (healthy foods), 64 oz. of water a day, and also about 2 cups of coffee every morning (I sometimes don’t have time to finish my second cup). I have also been doing varying cardio exercises.. I try to switch it out everyday and focus on different areas each day. Some days I’ll work on my legs, some days my arms and chest area, and some days my abdominals. I do yoga, walking, jogging, push ups, sit ups, jumping jacks, lifting medium sized weights and of course I stretch before I do any work out at all. I just want to know what are some lower impact cardio exercises and weight loss tips? I love cardio and how good it makes me feel, but things like jumping jacks really hurt my knees (they haven’t ever hurt this bad before, even when I used to do jumping jacks when I was younger), and running is a bit too much because I not only have shin splints, but also the last time I started a running routine I ended up with a hairline fracture in each shin, and I am also very flat footed so it is very jarring.

    What are some low impact cardio routines I can do if I have no equipment? I am saving up for a bicycle right now… But that’s about all I can think of other than the things I have already been doing. I feel like I’m not doing enough though.

    **Note: When I started my diet three weeks ago, that was when I had just got back into exercise because I had a baby in December and had a high risk, difficult pregnancy and couldn’t exercise through out due to a risk to my baby. That’s why I need to find out about more low impact exercises, because it is still fresh to me and I feel like I don’t want to push myself too hard right off the bat because it might strain me.
    ***Edit: Also, thank you, but I’m really not interested in using supplements or pills or anything like that. I take a multivitamin, that’s it. I’m not interested in scham pills because if there even is an actual weight loss pill that actually makes you ‘melt off the pounds’, it doesn’t really sound healthy…

      • HealthNut
      • April 9, 2013

      Addrena is a supplement that aids in weight loss, boosting energy, and mental focus. The unique blend of vitamins, extracts, herbal stimulants, and nootropic smart drugs make it powerful in facilitation of body fat loss, boosting energy, and cases of attention deficit hyperactivity disorder.

  3. Reply

    Can Someone Give Me Some Weight Loss Tips? I do gymnastics and dance. I am a female, 13 yrs, 5’4 and about 130 lbs. I feel gross. I at least want to be 100. I am planning on running in the morning along with an excersize video, at school we run for 5 minutes every day, in the evenings I will take my dogs for a walk, and doing gymnastics/dance stuff downstairs. Can anybody give me any weight loss tips.

      • HealthNut
      • April 9, 2013

      Drink more and more water and don’t eat oily and junk food . Walking, gymnastic and dancing are good way to reduce weight. You will achieve your desired weight in some days.. Keep going..

  4. Reply

    What Are Some Good Work Out Routines And Weight Loss Tips For A 16 Year Old Male? I’m a 16 year old male and I am about 6foot 2 and weight around 185-190lbs. I was wondering what a good work out routine I can start and any good weight loss tips?

      • HealthNut
      • April 9, 2013

      Just get into the habit of swimming every day or two and stick to it.

      Also for a normal (non drastic) diet that works you might want to see:

  5. Reply

    I Am 5foot 11 Inches Tall And Weight 230lb. Can Any Body Give Me Some Weight Loss Tips Or Diets? Hi. I am a 15 year old kid, who is 5’11, 230lb. And I need some weight loss tips before school starts. I work out alot. I play high school football, and competitive baseball in the summer. During football I lose all of my weight, but after that I gain all of my weight for baseball season. Please HELP!!! What can I do?

      • HealthNut
      • April 9, 2013

      No fats , no sugars and no junk food plus all the exercise you can manage ,

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