Absolute Wellness

Trim Your Hips: Proven Ways to Manage Hip Fat Effectively

Mon, 15 Sep 2025 06:47:23 GMT

Trim Your Hips: Proven Ways to Manage Hip Fat Effectively

TL;DR

Wondering why hip fat is so hard to lose and what really works? This guide unpacks why hip fat is so persistent and shares simple, science-backed tips — covering exercise, nutrition, and daily habits — to help you slim your hips effectively. If diet and workouts haven’t worked alone, discover when to consider tailored hip shaping treatments for lasting results.

Struggling with stubborn hip fat that just won’t budge? You’re definitely not alone. Many of us have one or two “problem areas” where fat seems to cling on tighter than anywhere else. Here’s the truth, though: you can’t spot reduce fat. That means no single exercise will magically melt fat off your hips alone.

But don’t lose hope — the right mix of overall fat-loss strategies, targeted toning, and lifestyle tweaks can help you slim down, strengthen your hips, and feel more confident in your shape. Let’s break it down.

Why Does Hip Fat Stick Around?

Ah, the age-old question: why do those pesky hip fats seem to stick around no matter what we do? Here's a breakdown of the main culprits behind those stubborn hip fats:

Insufficient Physical Activity

We all know that leading a sedentary lifestyle isn't doing us any favours, but do you know why it's especially detrimental when it comes to hip fats? When you're not engaging in enough physical activity, your body doesn't have the opportunity to burn off those excess calories. Instead, it stores them away for later use, and unfortunately, the hips are a favourite spot for fat storage. So, lace up those sneakers and get moving!

Thyroid Function Impairment

The thyroid is our body's metabolic powerhouse. When it's not functioning properly, our metabolism can suffer, leading to weight gain and, you guessed it, those stubborn hip fats. Keep an eye on your thyroid health by getting regular check-ups and consulting with your healthcare provider if you suspect any issues.

Medical Conditions

Sometimes, underlying medical conditions contribute to hip fat accumulation. Conditions like Cushing's syndrome , which involves elevated levels of cortisol (the stress hormone), can lead to weight gain, particularly around the midsection and hips. Similarly, PCOS , a hormonal disorder common among women of reproductive age, can disrupt hormone levels and make it harder to maintain a healthy weight.

Menopause

Menopause brings forth plenty of unwanted changes—hot flashes, mood swings, and yes, changes in body fat distribution. As oestrogen levels decline during menopause, fat redistributes from the arms and legs to the abdomen and hips. It's a frustrating reality for many women, but with the right lifestyle changes, you can minimise the impact on your hip fat levels.

How to Actually Reduce Hip Fat

Remember: you’re working on overall fat loss, not spot reduction. But the right combo of exercise, food, and daily habits will help your hips look leaner and more toned.

Get Moving (But Make It Fun)

Let's talk about everyone's favourite eight-letter word: exercise! Getting your sweat on doesn't have to mean hours spent slaving away in the gym. You can take a brisk walk around your neighbourhood, hit the dance floor with friends, or try out a new fitness class. Find activities that you enjoy and make them a regular part of your routine. Not only will you burn calories and slim down those hips, but you'll also boost your mood and energy levels in the process.

Turn Up the Heat with High-Intensity Interval Training (HIIT)

Now, if you're looking to kick things up a notch and blast away those hip fats, it's time to try HIIT . This form of exercise alternates between short bursts of intense activity and brief rest periods, keeping your heart rate elevated and your muscles working hard. Not only does it torch calories during your workout, but it also revs up your metabolism, helping you burn more fat throughout the day. HIIT workouts are super efficient, which means you can get maximum results in minimal time!

Clean Up Your Plate

The age-old saying rings true: you can't out-train a bad diet. No matter how much you exercise, if you're fuelling your body with junk, those hip fats aren't going anywhere. Instead, focus on nourishing your body with whole, nutrient-dense foods that support your weight loss goals. Load up on lean proteins, colourful fruits and veggies, healthy fats, and whole grains, and ditch the processed stuff. Your hips and your overall health will thank you for it!

Hydrate Like It Matters (Because It Does)

Hydration is key to shedding those hip fats. Not only does water help keep you feeling full and satisfied, but it also plays a crucial role in various bodily functions, including metabolism and fat metabolism. Aim to drink at least eight glasses of water a day, and more if you're active or live in a hot climate. Bonus points for adding lemon or cucumber slices for a refreshing twist!

Watch Out for Sneaky Liquid Calories

You know those sugary sodas, fancy sweet coffee drinks, and fruit juices you love? Yeah, they're not doing your hips any favours. Liquid calories can add up quickly and contribute to weight gain, especially when they're coming from sources high in sugar and empty calories. Stick to water, herbal tea, or sparkling water with a splash of fruit juice for a healthier alternative that won't sabotage your efforts to slim down those hips.

Try Apple Cider Vinegar

Apple cider vinegar (ACV) has been touted as a natural remedy for everything from weight loss to digestion to skincare – and for good reason! This fermented elixir contains acetic acid, which has been shown to suppress appetite, increase fat burning, and reduce belly fat storage. While more research is needed to confirm its effectiveness specifically for hip fats, adding a splash of ACV to your daily routine certainly won't hurt and might just give you that extra edge in your weight loss journey.

Various Standing Exercises to Reduce Hip Fats

Let's get moving with some targeted exercises that will help sculpt those hips and trim away excess fat. The best part? You don't need fancy equipment or a gym membership. All you need is a little space and a whole lot of determination!

Windmill

Imagine yourself standing tall with your feet hip-width apart, arms extended to the sides like wings ready to take flight. Now, keeping your core engaged and your back straight, slowly hinge at the hips and reach your right hand down towards your left foot, rotating your torso as you do so. Feel the stretch in your hamstrings and the burn in your hips as you lower your hand towards the ground. Then, return to the starting position and repeat on the other side. Keep the movement slow and controlled, focusing on engaging your core and maintaining proper form throughout. You'll feel the burn in no time!

High Knee Run

Ready to kick things up a notch? Get ready for some high-intensity action with the high-knee run! Stand tall with your feet hip-width apart, shoulders back, and core engaged. Now, start running in place, driving your knees up towards your chest with each step while simultaneously pumping your arms as if you're sprinting towards the finish line. Keep up the pace for 30 seconds to a minute, focusing on lifting those knees as high as you can and moving as quickly as possible. You'll feel your heart rate skyrocket and those hip fats melting away with each explosive movement!

Standing Core Stabiliser

It's time to fire up those core muscles and challenge your balance with the standing core stabiliser! Stand with your feet hip-width apart, arms extended overhead, and gaze fixed on a point in front of you for balance. Now, engage your core and lift your right knee towards your chest while simultaneously bringing your arms down to meet it in a chopping motion. Hold for a moment at the top, feeling the burn in your abs and hips, then slowly lower your leg and arms back to the starting position. Repeat on the other side, alternating legs with each rep. Focus on keeping your movements slow and controlled, and squeeze those core muscles with each lift. Your hips will thank you later!

Where To Get Hip Slimming Treatment In Singapore

Now, let's discuss solutions. If you've tried everything, like exercise, diet, and lifestyle changes, and those hip fats still refuse to budge, it might be time to consider professional help and hip shaping treatments .

Are you in Singapore and ready to bid farewell to those stubborn hip fats and say hello to a slimmer, more confident you? Look no further than Absolute Wellness - a leading slimming clinic in Singapore where we focus on supporting overall fat reduction and healthy weight management , not selling “quick fix” spot reduction myths.

At Absolute Wellness , we believe in addressing the root cause of weight gain to provide sustainable solutions. Our mission is simple yet powerful: to elevate people's lifestyles using a straightforward, honest, and sensible approach to weight loss. If you're looking to slim down your belly , thighs , hips , or flabby arms , we've got you covered. Our targeted treatments are tailored to address specific problem areas and help you achieve a more sculpted physique.

With convenient locations in Singapore, we're here to serve you wherever you are. Ready to start your weight loss journey? Book an appointment with us today and take the first step towards a healthier, happier you.

Discover more topics:

What Happens To Your Body During CSH Therapy® for Slimming

admin@absolutewellness.sg (Absolute Wellness Admin) — Wed, 10 Sep 2025 06:25:57 GMT

What Happens To Your Body During CSH Therapy® for Slimming

Losing weight is rarely as simple as eating less or moving more, especially when you’re a busy working adult juggling long hours, high stress, and limited time for exercise. That’s where Absolute Wellness’ signature CSH Therapy® comes in.

It’s a slimming programme that blends centuries-old Traditional Chinese Medicine (TCM) wisdom with modern wellness strategies, including cupping massage in Singapore, all designed to help you lose weight naturally and sustainably. But what exactly happens to your body during the treatment?

This article will help you learn all about CSH Therapy® for slimming , including what to expect.

What is CSH Therapy®

Absolute Wellness’ CSH Therapy® is a non-invasive slimming treatment that combines cupping and scraping therapy with heat treatment to stimulate the body’s natural detox and fat-burning processes. The name CSH originates from the 3 signature techniques involved in producing fast, natural yet sustainable results for weight loss.

Rooted in traditional Chinese wellness practices, this therapy targets stubborn fat areas while addressing the body’s internal imbalances, without crash diets or hardcore workouts. It’s been tailored to suit the urban Singaporean lifestyle, where stress, late-night eating, and inactivity often contribute to weight gain.

Cupping Therapy

This treatment, also known as ba guan , utilises cups to create suction along acupuncture points to loosen tissue and enhance oxygenated blood flow. Through the stimulation of acupoints and the movement of those points along lymphatic channels, cupping therapy encourages weight loss and whole-body toning.

The process repairs cells and restores metabolic function while also safely and naturally burning surface and visceral fat.

Scraping Therapy (gua sha)

Using smooth, crescent-shaped tools, scraping therapy aims to stimulate blood and lymph circulation. The gliding motion of the tool during a gua sha massage disperses stagnant blood underneath the skin and stimulates blood flow in the target area, complementing the effects of cupping therapy.

Heat Treatment

Heat treatment is more than just warmth. This treatment applies indirect heat to target localised fats, helping to dissipate stubborn fat in challenging problem areas, such as the upper arms, hips, waist, and thighs. This further enhances the slimming and contouring effects, while also stimulating blood flow and promoting stress relief and relaxation.

What Makes CSH Therapy® Effective for Slimming

Unlike trendy diet plans or one-size-fits-all gym routines, CSH Therapy® takes a holistic, body-first approach. Weight loss can be effortless and enjoyable with our signature 3-step slimming treatment.

In Singapore’s fast-paced environment, it’s common for adults to overlook body signals, like inflammation, bloating, or poor circulation. The CSH Therapy® tackles these issues head-on, helping to reset your body’s internal systems, from digestion to lymphatic drainage. This is particularly useful for individuals who have tried multiple weight loss methods without achieving lasting results.

The Core Techniques Behind CSH Therapy®

Think of CSH Therapy® as a 3-part approach that works in synergy to target stubborn fat and improve overall wellness. Each step – cupping, scraping, and heat treatment – plays a unique role in supporting your slimming journey.

Cupping Massage: Stimulating Circulation and Lymphatic Flow

During the cupping massage step in Singapore, suction cups are used in combination with gentle, rhythmic movements to help stimulate lymphatic flow and blood circulation in problem areas. For those dealing with excess fluids or weak metabolism, this part of the therapy can feel both invigorating and energising. The suction also loosens visceral fat, enhancing metabolic efficiency for your body.

Scraping Therapy: Clearing Stagnation and Enhancing Detox

A lotion will be applied to the target areas to prevent irritation to the skin. Then, the scraping tool, also known as the gua sha tool , is applied to the body using lengthy, downward strokes of controlled pressure. This stimulates blood and lymph circulation, easing muscle tension at the same time.

Heat Application: Targeting Stubborn Fat with Indirect Warmth

Although heat treatment may sound intimidating, only indirect heat is used in this step. A medicated cream is applied to the target area on the body, which will boost the fat-burning process. Then, a specially treated towel is placed over this area and safely lit with fire. This will only burn on the surface of the towel, protecting your skin from direct contact with the flame. Rest assured that this is a safe and comfortable process, producing a gentle, warm sensation similar to that of a steam sauna.

What Happens to Your Body during CSH Therapy®

So, what does your body actually experience when going through CSH Therapy®? To put it simply: a lot – but all of it is good. As each session progresses, your circulatory system ramps up, your metabolism kicks in, and your body starts clearing out toxins more efficiently. Many report feeling lighter, less bloated, and more energised, even after just a few sessions.

Applying the Cups: What You’ll Feel During Cupping Massage

When the cups are applied, you might feel a pulling sensation. This is the skin being gently lifted to stimulate the underlying tissues. The increased circulation helps bring oxygen and nutrients to the area, while moving stagnant fluids away. You may see temporary marks, but they’re not bruises; they’re signs of toxins rising to the surface, and a natural part of the healing process.

Scraping With Purpose: What the Therapist Does and Why

As the therapist scrapes your skin in strategic motions, you may experience tingling or warmth. This is your body’s reaction to the sudden increase in blood flow and lymphatic drainage. Internally, your immune and circulatory systems are responding, helping to flush out toxins and reduce inflammation. The scraping also helps relieve muscle tension and connective tissue.

Heat Activation: The Final Step to Boost Metabolism

During heat application, your body goes into a state of deep relaxation. This allows your nervous system to reset, lower stress levels, and facilitate the breakdown of fat. As your internal temperature rises slightly, your metabolic functions speed up, helping your body burn calories more efficiently, even after the session ends.

Get CSH Therapy® Only at Absolute Wellness

Ready to experience the healing benefits of CSH Therapy® for yourself? Whether you’re tired of fad diets or just want a gentler, effective, and sustainable approach to slimming, this 3-step treatment is what you’ve been searching for.

With expert therapists and a proven track record, Absolute Wellness displays an innate understanding of how Singaporeans really respond to stress and lifestyle changes. Get in touch with us today to explore the wonders of heat treatment , scraping and cupping therapies for visible results, renewed energy, and a body that feels lighter.

Discover more topics:

What is TCM Slimming Treatment?

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 25 Aug 2025 16:00:05 GMT

What is TCM Slimming Treatment?

TL;DR

Explore how TCM slimming offers a natural, effortless path to weight loss by targeting the root causes of stubborn fat and sluggish metabolism — without extreme diets or intense exercise. Learn why this holistic approach is ideal for busy professionals seeking sustainable results, improved well-being, and visible fat reduction in problem areas.

Traditional Chinese Medicine (TCM) slimming offers a natural, non-invasive alternative that helps busy professionals manage their weight effortlessly.

Unlike conventional weight loss methods such as extreme diets or exhausting workouts, TCM slimming in Singapore focuses on restoring metabolic balance through targeted treatments. Some TCM weight loss approaches incorporate a structured 3-step process with cupping, scraping, and heat therapy to enhance circulation, break down fat deposits, and optimise metabolism.

This gentle yet effective method works with the body’s natural ability to burn fat efficiently, making it an ideal solution for those who seek visible results without lifestyle disruptions.

Understanding TCM Slimming

TCM slimming isn’t about crash diets or intense exercise routines. Instead, it works internally, stimulating key acupuncture points that enhance metabolic function and promote fat-burning naturally.

By targeting the root causes of weight gain, such as sluggish metabolism, poor circulation, and toxin buildup, TCM slimming fosters long-term weight stability. This makes it especially beneficial for individuals who struggle with rebound weight gain after trying conventional slimming methods.

The process restores internal balance, improving energy levels, digestion, and overall wellness, so weight loss becomes effortless and sustainable.

How Does TCM Slimming Differ from Aesthetic Slimming Treatments?

Unlike aesthetic slimming treatments such as fat-freezing or laser therapy that focus on external fat reduction, TCM slimming addresses metabolic health from within.

This internal approach helps with fat loss while also targeting the root causes of weight gain, ensuring lasting and stable results rather than superficial fat reduction.

What Results Can I Get from TCM Slimming?

TCM slimming focuses on achieving visible, lasting results by improving metabolic health and fat-burning efficiency. Instead of temporary weight loss, these treatments work internally to help the body maintain long-term stability.

Visible fat reduction in stubborn areas such as flabby arms , belly bulge, and thighs
Improved metabolism that helps make weight management more effortless
Long-term weight stability with no rebound weight gain
Enhanced circulation and detoxification, leading to overall wellness

These results not only help with slimming down but also contribute to better overall health, making weight management easier and more sustainable over time.

Why Do People Choose TCM Slimming for Weight Loss?

Many people turn to TCM slimming because it provides a balanced, natural approach to weight management that complements their busy lifestyle. Unlike quick-fix slimming treatments, TCM methods prioritise fat reduction while enhancing overall well-being.

No extreme diets or exercise required—perfect for busy professionals
Effectively targets stubborn fat that other methods fail to eliminate
A holistic approach that works on your weight loss while enhancing overall health
Minimal lifestyle disruption, making it easy to maintain results

Also Read: https://www.absolutewellness.sg/8-weight-loss-strategies

Key TCM Slimming Methods

TCM slimming treatments incorporate specialised techniques that support natural fat reduction and metabolic balance. These methods work in synergy to improve circulation, stimulate fat-burning, and enhance overall wellness.

Cupping Therapy

Uses suction cups to stimulate circulation and boost metabolism
Helps detoxify the body and break down fat deposits naturally

Scraping Therapy (gua sha)

Involves pressing and scraping the skin to improve blood flow
Breaks down stubborn fat in targeted areas to help with belly slimming and thigh slimming

Heat Treatment

Applies targeted heat to accelerate metabolic function
Helps dissolve stubborn fat naturally

Is TCM Slimming Suitable for Me?

TCM slimming is ideal if you are looking for an effective yet effortless way to manage your weight. Unlike conventional approaches that demand strict diets and intense workouts, this method focuses on metabolic balance, making weight loss more sustainable over time.

Ideal for those struggling with slow metabolism and stubborn fat
Suitable for individuals who prefer natural, non-invasive weight loss methods
Recommended for busy professionals seeking effective results without drastic lifestyle changes

By addressing the root causes of weight gain, TCM slimming helps create a healthier, more balanced body, allowing you to enjoy long-term results without compromising your routine.

TCM Weight Loss in Singapore

Want expert guidance for proven weight loss? Gain confidence while losing stubborn fat at Absolute Wellness , using treatments based on TCM principles for slimming in Singapore.

No extreme dieting or strenuous workouts, just a structured approach through CSH Therapy®, a 3-step slimming treatment using cupping therapy , scraping therapy , and heat treatment . Absolute Wellness has helped over 3,500 clients achieve long-term weight management naturally, and you can too. Experience effortless, effective, and lasting weight loss with CSH Therapy®. Book your appointment today!

Discover more topics:

Why a Weight Loss Programme Could Be Your Key to Success

admin@absolutewellness.sg (Absolute Wellness Admin) — Thu, 21 Aug 2025 16:00:15 GMT

Why a Weight Loss Programme Could Be Your Key to Success

TL;DR

Struggling with weight loss often means your body’s metabolism may not be working in your favour. A weight loss programme — rooted in TCM principles helps to address these underlying issues, providing a tailored plan and steady support for natural, sustainable results. This approach avoids quick fixes and instead guides you toward healthier habits that fit your lifestyle.

You’ve tried multiple diets, intense workouts, and even calorie counting, but still nothing seems to deliver lasting results. The reason? Your body has an invisible enemy working against you.

Sluggish metabolism is the silent opponent in your weight loss journey, resisting your efforts and making fat loss feel impossible. When your metabolism isn’t optimised, weight loss becomes frustratingly slow, no matter how much effort you put in.

A weight loss programme in Singapore offers a unique approach to breaking this cycle. Based on Traditional Chinese Medicine (TCM) principles, this programme directly targets underlying metabolic inefficiencies, helping the body work for you rather than against you.

Understanding Weight Loss Programmes

Weight loss programmes vary significantly in their approach, structure, and effectiveness. Many focus on cutting calories or putting you through high-intensity workouts while missing a crucial factor—your body's ability to burn fat efficiently.

A TCM-based programme focuses on how to keep your metabolism running through the day , ensuring sustained fat burning rather than temporary results..

How a Weight Loss Programme Can Help You Achieve Healthy Weight Loss

Unlike conventional weight loss methods, a structured programme does more than just focus on food intake and exercise. It tackles the underlying metabolic inefficiencies that make losing weight difficult. If your past attempts have been unsuccessful, it’s likely because they didn’t address the root causes of your weight gain.

Personalised Plans

Tailored to your body composition, lifestyle, and metabolic needs.
Designed to address the root causes of weight gain, not just symptoms..

Structured Approach

Eliminates the guesswork with a guided, evidence-based plan.
Ensures long-term sustainability instead of quick fixes.

Expert support

Offers specialised guidance based on TCM principles.
Covers both physical and emotional aspects of weight loss.

Accountability

Helps you stay committed and focused on reaching your goals.
Tracks progress and adjustments to maximise effectiveness.

Motivation and Encouragement

Supports you through mental and emotional challenges.
Provides structure to overcome frustration and setbacks.

Benefits of Joining a Weight Loss Programme

If weight loss has felt like an ongoing battle, your sluggish metabolism might be the culprit. Addressing this unseen challenge through a structured programme makes all the difference.

Targets metabolic imbalances, allowing your body to process fat more efficiently
Restores internal balance, making weight loss feel natural rather than forced
Delivers sustainable results without drastic diets or unsustainable fitness routines

Common Obstacles in Weight Loss and How a Programme Overcomes Them

Many people struggle with weight loss because their progress is being sabotaged by their daily routines. From stressful schedules to misleading health advice, these obstacles can prevent you from seeing results—even when you feel like you’re doing everything right.

Lack of Consistency

Busy professionals often start strong with healthy eating but struggle to sustain it due to work commitments
A programme provides the necessary structure to keep you on track, even on hectic days

Emotional Eating

Feeling drained after a long workday? It’s tempting to reach for a sweet snack or fast food for a quick energy boost
A weight loss programme helps stabilise emotional triggers, reducing reliance on unhealthy comfort foods

Plateaus

If you've ever lost a few kilograms only to get stuck, it’s likely due to an inactive metabolism
TCM-based weight loss programmes help stimulate metabolic function, breaking through frustrating weight loss stalls

Confusion

Should you skip breakfast or eat 6 small meals? Contradictory health advice makes weight loss overwhelming
A guided programme removes uncertainty by providing clear, scientifically backed strategies that actually work

How to Choose the Right Weight Loss Programme for You

Prioritise programmes that focus on metabolism rather than simply cutting calories
Look for sustainable approaches tailored to your body’s natural rhythms
Seek expert guidance that combines traditional wisdom with modern effectiveness

Learn About Absolute Wellness' Weight Loss Programme

If you’re looking for sustainable results without drastic lifestyle changes, Absolute Wellness’s weight loss programme in Singapore, CSH Therapy®, could be the holistic approach you’ve been searching for. It combines 3 traditional Chinese methods with modern techniques to restore your metabolic balance through:

Cupping Therapy : This traditional Chinese medicine (TCM) technique uses suction cups to stimulate circulation, boost metabolic rate, and aid fat-burning for efficient weight loss.
Scraping Therapy (gua sha) : A special tool is used to press and scrape the skin, optimising circulation, breaking down fat deposits in stubborn areas such as the belly.
Heat Treatment : Targeted heat application accelerates metabolic function, allowing your body to shed fat naturally.

Experience effortless, enjoyable, and lasting weight loss with this transformative 3-step slimming treatment. When combined, each step works synergistically to optimise fat-burning and metabolic balance, delivering visible, sustainable results. Book your appointment today and let your body work for you!

Discover more topics:

Wet Cupping Vs Dry Cupping: What's The Difference?

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 19 Aug 2025 16:00:11 GMT

Wet Cupping Vs Dry Cupping: What's The Difference?

TL;DR

Curious about wet cupping vs dry cupping? Both are rooted in TCM principles and aim to support overall well-being, but wet cupping involves minor skin incisions for toxin release, while dry cupping simply uses suction. Explore the key differences to make an informed choice for your wellness needs.

For many of us, weight gain feels like an uphill battle, especially with long work hours, irregular meals, and stress-induced cravings. While extreme diets and intense exercise routines may seem like the only solution, they often lead to frustration and short-lived results.

If you’ve tried dieting or exercise with little success, you’re not alone. That’s why more Singaporeans are turning to wet cupping therapy in Singapore for a natural, effortless solution that supports weight loss without extreme diets or supplements. But how do wet cupping and dry cupping compare ? Let’s find out more.

What Is Wet Cupping Therapy?

Wet cupping , or blood cupping , involves creating small punctures on the skin before applying suction cups. This process draws out stagnant blood, helping to remove toxins, improve circulation, and encourage lymphatic drainage.

It helps reset the body’s natural detoxification system, which often slows down due to stress and poor diet. By improving circulation, wet cupping encourages fat metabolism, making it easier for the body to break down stubborn fat deposits—especially around the belly.

What are the Benefits of Wet Cupping?

If you’re struggling with belly bulge, bloating, or slow metabolism , wet cupping can help:

Boost metabolism to support weight loss
Reduce visceral fat, which is linked to obesity-related health risks.
Relieve bloating and water retention, common among desk-bound professionals
Enhance circulation, making fat-burning more efficient
Provide stress relief, preventing stress-induced weight gain

How is Wet Cupping Different From Dry Cupping?

While both methods improve circulation, wet cupping takes the process a step further by creating tiny incisions that allow stagnant blood to be drawn out, aiding in deep detoxification. The 'wet' in wet cupping refers specifically to the removal of blood, helping eliminate toxins and improve metabolic function.

In contrast, dry cupping relies solely on suction to stimulate blood flow without breaking the skin. It focuses on surface-level circulation improvement, making it a gentler introduction to cupping therapy.

Can Wet Cupping Cause Blood Clots?

Wet cupping removes stagnant blood rather than causing clots. In fact, it helps prevent circulatory issues that arise from prolonged sitting and inactivity. When performed by trained professionals in Singapore, wet cupping is a safe, effective therapy. However, if you have an existing health condition, it’s always best to consult your healthcare provider before starting treatment.

Which is Better: Wet Cupping or Dry Cupping?

The best choice depends on your weight loss goals:

Choose Wet Cupping If

You experience slow metabolism and difficulty losing weight despite dieting
You struggle with bloating, water retention, and toxin buildup
You want a more intensive approach to fat reduction and detoxification

Choose Dry Cupping If

You prefer a non-invasive method to improve circulation
You want relief from muscle tension caused by long hours at a desk
You are new to cupping therapy and want a gentler introduction

Does Wet Cupping Work?

Many Singaporeans find that traditional weight loss methods often fail to deliver lasting results, especially when metabolism slows with age. Wet cupping in Singapore provides a natural way to support weight loss by improving circulation, detoxifying the body, and helping break down visceral fat, which is linked to obesity-related health risks.

Research suggests that wet cupping may also offer broad benefits for metabolic health, addressing toxin buildup, sluggish circulation, and poor fat processing. Unlike extreme diets or intense workout routines, wet cupping works effortlessly with the body’s natural healing processes. By removing stagnant blood and stimulating fresh circulation, it encourages a metabolic reset, making fat-burning more efficient and sustainable.

How Often Should I Do Wet Cupping?

The recommended frequency depends on your weight loss goals. Busy professionals can benefit from regular sessions to maintain metabolism and prevent weight gain. It’s advisable to get personalised guidance based on lifestyle and health needs.

Wet Cupping in Singapore

More are turning to wet cupping in Singapore as a gentle yet effective alternative to extreme dieting and intense exercise. Absolute Wellness offers cupping therapy (ba guan), a time-tested technique rooted in Traditional Chinese Medicine (TCM) principles. This therapy helps improve circulation, detoxify the body, and support fat metabolism, making it easier to manage weight naturally.

What to Expect During a Session

Each session at Absolute Wellness is personalised to align with your weight loss goals:

Consultation to assess your metabolism and weight concerns
Tailored treatment plan for cupping therapy
Expert guidance on maintaining results without extreme diets or supplements

For those seeking professional wet cupping in Singapore to support weight loss, Absolute Wellness provides a safe, comfortable environment with a tailored approach to individual wellness goals. With convenient locations and flexible hours, getting started is simple.

Discover more topics:

Gua Sha: Are You Doing It Wrong?

admin@absolutewellness.sg (Absolute Wellness Admin) — Thu, 14 Aug 2025 01:25:31 GMT

Gua Sha: Are You Doing It Wrong?

TL;DR

Most people miss out on Gua Sha’s real benefits by using the wrong pressure, tools, or technique — resulting in less effective results for circulation and slimming. Based on traditional Chinese medicine principles, Gua Sha supports natural weight management by promoting better flow of qi, detoxification, and metabolic activation. Learn how to use this scraping therapy properly to make it a valuable part of your wellness routine — without harsh methods or exaggerated promises.

In Singapore, gua sha has gained widespread popularity as a powerful wellness practice, praised for its ability to improve circulation, relieve tension, and even assist in weight management. However, despite its growing appeal, many people unknowingly make mistakes that reduce its effectiveness—meaning they might not be getting the full benefits this ancient technique offers.

Whether you’re using gua sha treatments for beauty, relaxation, or slimming, mastering the right techniques can make all the difference. Let’s explore how to maximise your results.

What is Gua Sha?

Gua sha is an ancient scraping therapy and technique rooted in traditional Chinese medicine principles. It uses a smooth, flat tool to scrape the skin gently. This practice stimulates circulation, promotes lymphatic drainage, and helps the body eliminate toxins.

While originally used for pain relief and treating stagnant qi, gua sha has become a widely embraced beauty and wellness ritual, especially for improving skin tone and aiding weight management. When applied correctly, gua sha can help reduce bloating, stimulate circulation, and help you achieve your wellness goals. But are you doing it right?

Signs You Are Doing It Wrong

Not seeing results? Experiencing discomfort? If your gua sha routine isn’t delivering the expected benefits, you might be making one of these common mistakes:

Using Excessive Pressure: Applying too much force can cause bruising and irritation. Gua sha should feel firm but comfortable.
Wrong Tool Choice: Different areas of the body require specific tools. A tool suited for the face may not be effective for abdominal slimming.
Incorrect Scraping Direction: Always follow the body’s natural pathways to encourage proper circulation. Scraping the wrong way can reduce effectiveness.
Neglecting Proper Skin Prep: Always use a suitable lotion to create a smooth surface. Dry skin friction can lead to irritation.
Inconsistency in Application: Gua sha works best when performed regularly. Sporadic use may not yield lasting results.

How Do I Use Gua Sha Properly?

Technique is key to unlocking the full benefits of gua sha. Gentle, repeated strokes in the right direction help improve circulation and encourage lymphatic drainage. Below are guidelines for different areas:

Gua Sha on the Face

Use light pressure with upward strokes to enhance skin elasticity
Start at the centre of the face and move outward to reduce puffiness
Avoid excessive scraping, as the facial skin is sensitive

Gua Sha on the Neck

Use downward strokes to stimulate lymphatic drainage and relieve tension
Apply gentle pressure to avoid strain on sensitive neck muscles

When performed correctly, a gua sha session can contribute to tighter skin, reduced bloating, and improved circulation.

What Results Can I Expect?

Gua sha offers both immediate and long-term benefits:

Short-Term Effects: Reduction in bloating and puffiness, improved skin glow, and relaxation.
Long-Term Benefits: Enhanced circulation, fat breakdown in stubborn areas, and better lymphatic drainage for detoxification.
Weight Management Support: While not a standalone slimming method, gua sha can assist in metabolic activation and improving body contours.

However, it’s essential to set realistic expectations. Gua sha alone won’t replace comprehensive weight loss strategies, but it can be a valuable addition to a balanced wellness routine.

Should I Consider Professional Gua Sha?

While at-home gua sha can be beneficial, professional treatments offer precise techniques for targeted results.

Benefits of Professional Gua Sha

Enhanced Circulation: Expert strokes improve blood flow and optimise fat breakdown.
Greater Detoxification: Professionals ensure deeper lymphatic drainage for better metabolic function.
Customised Techniques: Tailored sessions cater to individual concerns, such as stubborn belly bulge or fluid retention.

If you’re looking for optimal results, professional gua sha treatments may be worth considering.

Professional Gua Sha in Singapore

Gua sha is more than just a beauty ritual. It plays a vital role in promoting circulation, detoxification, and metabolic activation, all of which are essential for effective weight management. At Absolute Wellnes s, we harness the power of gua sha in Singapore to support natural slimming, offering a structured, non-invasive approach designed to optimise fat breakdown and improve overall wellness.

Unlike extreme diets or workout regimens, gua sha works by stimulating microcirculation, encouraging lymphatic drainage, and breaking down stubborn fat deposits. When integrated into a targeted slimming strategy, it helps rebalance metabolism and enhances the body’s ability to process stored fat efficiently.

Our Signature CSH Therapy®

We combine gua sha with cupping therapy and heat treatment in a 3-step system to ensure optimal results tailored to your metabolic profile:

Scraping Therapy (gua sha) : Precise, controlled strokes disperse stagnant blood under your skin, improving blood circulation and supporting detoxification for long-term weight management.
Cupping Therapy : Reinforces the slimming benefits of gua sha by stimulating deeper tissue layers, promoting fat-burning efficiency, and accelerating detoxification.
Heat Treatment : Targeted heat application promotes circulation and metabolic activity, supporting fat-burning efficiency and body contouring.

By focusing on gua sha’s ability to stimulate circulation, enhance lymphatic drainage, and support fat breakdown, Absolute Wellness delivers a holistic approach to effortless slimming and toning. Whether you’re struggling with belly bulge, fluid retention, or sluggish metabolism, our expert techniques help you achieve long-term results without drastic lifestyle changes. Get in touch with us today!

Discover more topics:

7 Signs You Should Visit a Weight Loss Clinic in Singapore

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 12 Aug 2025 00:58:21 GMT

7 Signs You Should Visit a Weight Loss Clinic in Singapore

TL;DR

If you’re struggling with stubborn weight, recurring health issues, or lingering low energy, it might be time to consult a weight loss clinic in Singapore. This guide highlights 7 signs you shouldn’t ignore — helping you understand when holistic support based on TCM principles can make a difference in your journey.

Maintaining a healthy weight can feel like an uphill battle, especially for busy professionals balancing work, personal commitments, and social life. Despite making healthier choices like cutting back on indulgent meals, swapping sugary drinks for water, and adjusting portion sizes, the weight may still creep up.

When conventional methods fail, exploring a weight loss clinic in Singapore could be the solution to achieving lasting results without extreme diets or intense workouts.

Persistent Weight Gain Despite Efforts

For some, no matter how carefully they manage their diet, their weight refuses to budge. If you’ve struggled to see results despite making adjustments to your eating habits and lifestyle, your body may require a more holistic approach to weight loss that focuses on metabolism regulation and fat reduction.

Lack of Progress with Current Weight Loss Attempts

From calorie counting to intermittent fasting , many weight loss methods promise results, yet plateaus and metabolic resistance often stand in the way. When conventional tactics no longer work, it may be time to consider alternative strategies that address weight gain at its core.

Health Concerns Related to Excess Weight

Weight gain isn’t only about aesthetics. It can lead to central obesity, peripheral obesity, and an increased risk of health issues such as diabetes, high blood pressure, and joint pain. If your weight is affecting your health, seeking professional guidance at a weight loss clinic in Singapore can help you take proactive steps towards improvement.

Lack of Time and Effort To Focus on Weight Loss

Balancing demanding work schedules, family responsibilities, and personal goals often leaves little time for structured weight loss efforts. Finding an efficient, low-maintenance method can help busy professionals slim down without sacrificing productivity or lifestyle flexibility.

Desire for Personalised Guidance and Support

Weight loss is not a one-size-fits-all journey. If you’ve grown frustrated with generic advice or ineffective programmes, a customised weight loss approach can ensure targeted and sustainable results that fit your body type and lifestyle.

Struggling with Emotional Eating

Bingeing during stressful moments or relying on comfort foods can make weight management challenging. If emotional triggers affect your eating habits, finding a solution that regulates appetite and metabolism can help break unhealthy cycles and promote balanced nutrition.

You Feel Like You've Lost Hope

When multiple weight loss attempts fail, frustration and discouragement can set in. However, research supports the effectiveness of TCM-based approaches in promoting sustainable weight loss and metabolic health. With the right approach, lasting and natural weight loss is achievable.

Slim Down Naturally with Absolute Wellness, Your Weight Loss Clinic in Singapore

Recognising the critical role of metabolism in effective weight loss, Absolute Wellness offers a science-backed, non-invasive approach designed to help individuals slim down naturally, without extreme diets, supplements, or intense workouts. As an expert weight loss clinic in Singapore, Absolute Wellness provides customised metabolic solutions that support long-term health and sustainable slimming.

Our signature CSH Therapy® integrates traditional Chinese techniques into a structured 3-step process, ensuring targeted weight management tailored to each individual’s needs:

Cupping Therapy (ba guan) : This time-honoured technique uses suction cups to stimulate blood circulation, support tissue repair, and enhance detoxification. For weight loss, cupping therapy boosts metabolic rate, aiding fat-burning efficiency and helping the body process stored fat more effectively.
Scraping Therapy (gua sha) : Using a special tool to press and scrape the skin, scraping therapy optimises circulation and breaks down fat deposits in stubborn areas such as the belly. It also aids in detoxification and lymphatic drainage, contributing to sustained weight management over time.
Heat Treatment : Targeted heat application helps increase circulation and metabolism, allowing the body to shed fat naturally. Beyond its slimming benefits, heat therapy relieves muscle tension, reduces stress, and supports overall wellness, all of which are essential for maintaining a balanced, healthy weight.

At Absolute Wellness , our signature CSH Therapy® seamlessly blends these ancient techniques, offering a customised, effective approach suited to each individual’s unique metabolic profile. By rebalancing metabolism, we empower the body to absorb nutrients efficiently and utilise stored fat, delivering long-term health benefits beyond simple weight loss.

For expert guidance, personalised care, and proven slimming solutions, get in touch today and start your journey towards lasting transformation.

Discover more topics:

Everything You Should Know About Hormones and Weight Loss

admin@absolutewellness.sg (Absolute Wellness Admin) — Thu, 07 Aug 2025 10:08:17 GMT

Everything You Should Know About Hormones and Weight Loss

TL;DR

Tired of doing everything right and still not seeing results? It might not just be your habits — hidden hormonal imbalances can quietly stall weight loss by affecting metabolism, cravings, and fat storage. This article breaks down how lifestyle tweaks and treatments derived from TCM principles can help restore balance and support sustainable progress.

Losing weight is difficult, but if you’ve done everything right and nothing budges, what else could it be? Maybe it’s not the weight loss treatment in Singapore that’s the problem – it could be your hormones working against your progress from the inside out.

Hormones are fickle creatures, and when it comes to weight loss, they might be the real culprit behind stubborn kilos that refuse to budge. While calorie counting and cardio get the spotlight, the hidden influence of your body’s chemical messengers often gets overlooked.

If you’ve been eating clean, moving more, and still struggling with the scale, it’s time to pay closer attention to your hormones. Read more below to uncover how hormonal imbalances might be stalling your efforts, and what you can do to get back on track.

What Are Hormones and Why Do They Matter

Hormones are your body’s internal messengers. They are chemical signals produced by glands that travel through your bloodstream, regulating essential functions like metabolism, mood, hunger, and energy levels.

When balanced, they work quietly in the background. But even slight shifts can disrupt metabolic efficiency, fat storage, and digestion, especially when it comes to weight.

These tiny messengers matter more than most realise. Whether it’s cortisol triggering fat storage, insulin affecting glucose metabolism, or thyroid hormones regulating energy expenditure, hormones can heavily influence how easily you gain or lose weight.

How Hormones Affect You and Your Weight Loss

Hormones are crucial, often playing a leading role in your weight loss journey. If you’re struggling to see progress, hormonal imbalances may be affecting your metabolism, fat storage, and appetite.

Here’s how different hormonal imbalances can quietly derail your progress:

Hormonal Imbalances and Metabolism

Your metabolism isn’t just about genetics – it’s also deeply influenced by hormones like thyroid hormones, insulin, and cortisol. When your thyroid isn’t producing enough hormones (a condition known as hypothyroidism ), your metabolism slows down. This means your body burns fewer calories, even at rest, making it easier to gain weight and harder to lose it.

Insulin plays a key role in regulating blood sugar levels and fat storage. However, when your body becomes insulin-resistant, excess glucose is stored as fat, particularly around the abdomen. This is especially common in individuals with high-stress lifestyles, which can further disrupt metabolic efficiency.

Hormonal Effects of Stress and Sleep

Cortisol is your body’s stress hormone. While it’s helpful in small doses, like when you’re dodging traffic or racing a deadline, chronic stress causes cortisol levels to remain elevated. Chronic cortisol overload triggers fat storage, especially around the abdomen, leading to increased fat accumulation—especially around the abdomen.

Poor sleep doesn’t help either. A lack of quality rest disrupts cortisol regulation and affects other hormones, such as leptin and ghrelin, which control hunger and fullness. The result? You feel hungrier, crave sugar, and are more likely to overeat or indulge in late-night snacking.

Hormones and Appetite Regulation

Think you’re eating because you’re hungry? Maybe, or maybe it’s your hormones talking. Leptin and ghrelin are two major players in appetite control. Leptin signals fullness, while ghrelin tells your brain it’s time to eat. When you’re sleep-deprived, stressed, or on a restrictive diet, this balance gets disrupted, leading to increased cravings and difficulty managing portion control.

High levels of estrogen, particularly when out of sync, can also affect hunger and cravings, making weight management more challenging, especially for women during certain phases of their menstrual cycle.

Hormonal Changes During Ageing

As we age, hormonal shifts become more pronounced. For women, declining estrogen levels during perimenopause and menopause can cause increased fat storage, particularly around the midsection. For men, testosterone dips can result in muscle loss, reduced energy, and a slower metabolism.

Additionally, thyroid function tends to decrease with age, further slowing metabolic processes. These changes make weight loss more difficult, even when your lifestyle hasn’t changed much.

Lifestyle Approaches to Hormonal Balance and Weight Loss

Fortunately, a few strategic lifestyle tweaks can help balance your hormones naturally and support your weight loss goals.

Prioritise Sleep: Aim for 7–9 hours of quality rest to regulate cortisol, ghrelin, and leptin.
Reduce Stress: Daily mindfulness practices, such as deep breathing, journaling, or gentle qigong or tai chi, can help lower cortisol levels.
Eat Smart: Incorporate protein-rich meals, healthy fats, and fibre to stabilise blood sugar and reduce insulin spikes.
Move Slow (But Smartly): Low-impact exercises like walking or qigong can reduce stress and promote better hormonal balance.
Limit Sugar and Processed Carbs: These trigger insulin surges and fat storage.

While these changes take time, they support sustainable, visible results and help your hormones work with you, not against you.

Medical Treatments for Hormonal Weight Loss in Singapore

For some, lifestyle changes alone may not be enough, especially if hormone imbalances are more severe. That’s where professional interventions come in. Many weight loss clinics in Singapore now offer advanced solutions that address hormonal root causes.

You might encounter:

Blood tests to detect thyroid, estrogen, and insulin levels
Personalised nutrition plans tailored to your hormonal profile
Hormone therapy or medically guided weight loss programmes
Non-invasive treatments that support metabolic health
These options are especially useful for those with conditions like PCOS, insulin resistance, or hormonal weight gain due to menopause. For busy adults juggling career and family, a structured weight loss programme in Singapore can offer much-needed guidance, accountability, and results.

How TCM Can Help Regulate Your Hormones for Effective Weight Loss

Beyond Western approaches, Traditional Chinese Medicine (TCM) offers a holistic way to tackle weight loss by addressing underlying hormonal imbalances and organ function. If you’ve tried diets and are still experiencing a stubborn plateau, a weight loss programme based on TCM principles in Singapore may offer a fresh perspective.

Here’s how TCM supports hormonal harmony:

Cupping Therapy : Enhances circulation, loosens visceral fat, and improves metabolic efficiency. It stimulates acupoints to promote detoxification, helping your body eliminate excess fluids and waste that may contribute to weight gain.
Scraping Therapy : Stimulates blood and lymphatic circulation, reducing fluid retention and supporting the body's natural detoxification process. Helps disperse stagnant blood and enhances metabolic function, which can influence hormone regulation.
Heat Treatment : Targets stubborn fat, improves blood circulation, and promotes relaxation. Aids in fat breakdown, particularly in problem areas such as the upper arms, waist, and thighs, while also reducing stress-related weight gain.

These combined treatments, alongside careful dietary changes and mindful movement, support your body’s ability to shed weight and maintain balance more naturally.

Get the Best Weight Loss Treatment in Singapore

If hormonal imbalances have been a silent obstacle in your weight loss efforts, it’s time to change the narrative. With the right mix of lifestyle changes, targeted metabolic support, and Traditional Chinese Medicine (TCM)-based therapies , you can help your body restore balance, improve circulation, and enhance fat metabolism naturally.

Absolute Wellness ’s CSH Therapy® offers a holistic, non-invasive solution designed to complement your body’s natural healing processes, especially for those dealing with stubborn, hormone-related weight gain.

Ready to take back control of your health? Discover how a tailored weight loss treatment in Singapore can bring you one step closer to your goals – and a healthier, happier you. Get in touch with us today!

Discover more topics:

How To Choose The Right Diet That Fits You

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 05 Aug 2025 03:07:42 GMT

How To Choose The Right Diet

That Fits You

TL;DR

Not every diet is suited to your needs or lifestyle — it’s important to choose a weight loss approach you can realistically maintain long term. This guide walks through assessing your goals, budget, and sustainability, plus highlights natural TCM-based therapies that help support real, lasting results.

Diets are the most popular go-to when it comes to losing weight, especially if you’re juggling a busy work schedule, sedentary hours behind a desk, and the occasional sweet treat. But as you scroll through endless articles and TikTok trends claiming to have found the perfect diet to slim down, it’s easy to feel overwhelmed. Should you go keto ? Try intermittent fasting ? Or maybe jump on the plant-based bandwagon?

The truth is, there’s no one-size-fits-all approach to weight loss. What works for your gym-loving colleague might not work for your always-on-the-go lifestyle. So, how do you know which diet is right for you?

In this article, we’ll help you understand how a successful weight loss programme in Singapore works, what to look out for, and how combining your efforts with CSH Therapy® can support your goals.

What Are Weight Loss programmes

A weight loss programme is more than just a list of what you can and cannot eat. It’s a structured plan designed to help you lose weight in a healthy, sustainable way. These programmes often combine a specific diet, physical activity guidelines, lifestyle advice, and sometimes even coaching or therapy.

In Singapore, many people opt for structured programmes due to the expert guidance and accountability they provide. Whether you’re signing up with a weight loss clinic in Singapore or following a digital guide, the idea is the same: build habits that lead to real, lasting results.

How To Choose The Right Diet for You

Not all diets are created equal, and not all are tailored to your lifestyle. Choosing the right one means understanding your body, your needs, and your limits. The right diet should not only help you shed kilos, but it should be something you can live with and enjoy.

Here are the key steps to help you figure it out:

Assess Your Personal Goals and Needs

First things first—what’s your goal? Do you want to lose fat, tone up, manage bloating, or simply adopt a healthier eating routine? Some diets are great for achieving quick results but may not be ideal for long-term health, while others prioritise overall wellness.

If you’re dealing with stress-related snacking, constant fatigue, or digestive issues, your needs may be different from someone training for a marathon. Think beyond just the number on the scale. Consider your energy levels, mental clarity, and how your diet affects your overall well-being throughout the day.

Research Different Diets

Thanks to the Internet, it’s easier than ever to compare top-rated diets from various parts of the world. Some popular options include:

Mediterranean Diet: Known for heart health and rich in whole foods.
DASH Diet: Short for Dietary Approaches to Stop Hypertension, great for blood pressure control.
Intermittent Fasting: Focuses on meal timing rather than food restrictions.
Low-Carb or Keto: Often used for rapid weight loss.
Plant-Based Diets: Emphasises fruits, vegetables, and grains.

Each comes with pros and cons. For instance, keto might help with quick weight loss, but it could be hard to maintain. Always cross-reference the diet's benefits with your lifestyle and preferences.

Understand the Programme Components

A good weight loss programme in Singapore should be more than just a meal plan. Look for one that offers education, motivation, and support. Are there tracking tools? Meal ideas? Options for busy days?

Also, pay attention to whether the plan includes natural weight loss treatments, such as slimming therapies based on traditional Chinese medicine (TCM). Cupping therapy (ba guan), scraping therapy, and heat treatments can complement dietary changes by boosting circulation, reducing bloating, and enhancing metabolism. These practices are especially helpful for those who find that diet alone isn’t sufficient.

Consider Budget and Affordability

Let’s face it: diets can be expensive. Imported superfoods, supplements, or fancy meal kits can add up quickly. Be realistic about what you’re willing to invest, and make sure the programme is affordable in the long run.

The same applies to additional treatments. While certain weight loss treatment services in Singapore may seem costly upfront, they can save you time and effort by accelerating your progress safely and naturally. Always weigh short-term costs against long-term benefits.

Assess Long-Term Sustainability

The best diet isn’t the one that promises you’ll lose 5 kg in a week. It’s the one you can stick to without feeling deprived or miserable. Ask yourself: can I see myself eating like this a year from now?

If your diet constantly feels like a punishment or restricts foods you love, you’ll likely give up. The goal is to build habits you can sustain, not survive. Look for flexibility, balance, and room for occasional indulgence.

Seek Professional Guidance and Support

Expert help can make all the difference. Consulting a TCM-based therapist or nutritionist at a weight loss clinic in Singapore can provide you with personalised advice and keep you on track. Plus, having professionals adjust your plan as your body changes is a major advantage.

Support matters, too. Whether it's through friends, support groups, or structured programmes, having someone to hold you accountable increases your chances of success.

Join a Natural Weight Loss Programme in Singapore with Absolute Wellness

The best weight loss programme Singapore has to offer is one that understands your lifestyle and treats your body with care. If you’ve been struggling to stick to a diet or are just tired of quick fixes that don’t last, Absolute Wellness may be the missing piece in your journey.

Absolute Wellness offers a holistic approach specifically designed for busy working adults. Our signature CSH Therapy® combines centuries-old practices based on TCM, such as cupping , scraping , and heat treatment , without the use of pills, supplements, or intense workouts.

Unlike extreme diets or invasive treatments that leave you feeling drained or restricted, our approach respects your body and pace. CSH Therapy® is a low-effort, high-impact alternative for working adults who want to slim down naturally and sustainably. Take the first step toward a sustainable, natural weight loss programme in Singapore that is tailored just for your body. Book your consultation today!

Discover more topics:

High-End vs Low-Cost Gua Sha Tools for Slimming: Which is Worth It

admin@absolutewellness.sg (Absolute Wellness Admin) — Thu, 17 Jul 2025 08:10:04 GMT

High-End vs Low-Cost Gua Sha Tools for Slimming: Which is Worth It

TL;DR

Wondering if spending more on a Gua Sha tool actually delivers better slimming results? Explore a clear comparison of high-end versus low-cost scraping tools, highlighting what truly impacts effectiveness — technique, material, and professional expertise — so you can make informed decisions that support your slimming journey. Learn why the right approach often matters more than the tool’s price tag.

You have probably seen gua sha tools all over your social media. These smooth and sleek flat tools can glide over jawlines, cheeks, arms and thighs, promising a more sculpted face and body. From jade rollers to high-tech stainless steel versions, gua sha has evolved from a TCM-based therapy into a widely embraced beauty and wellness tool.

But when it comes to slimming treatments, is there a difference between splurging on a high-end gua sha tool or going with something more affordable? It’s a fair question, especially if you’re considering including gua sha, or scraping therapy , in your health and wellness routine.

For those comparing gua sha tool prices in Singapore , or are just curious about gua sha slimming treatments in Singapore, this article breaks down what really matters – the tool, the technique, and the therapist.

What Are Gua Sha Tools

Gua sha tools are smooth-edged instruments used in scraping therapy to help release muscle tension, promote circulation, eliminate water retention, and support detoxification. These include flat scraping boards, rounded edge tools, dual-pronged shapes for facial contours, as well as face rollers made of jade or rose quartz. Some electric gua sha tools even offer vibration or heat functions for added effect. These tools are typically flat with curved edges, made of stone, metal, or plastic to allow easy glide over the skin with firm yet gentle strokes.

While commonly used in facial treatments, body gua sha treatments in Singapore have been gaining popularity as a slimming and sculpting method. They target areas such as the arms, thighs, back, and stomach to break down tension, improve blood flow, and release toxins from the body, supporting natural slimming.

In modern slimming treatments , gua sha tools have become more than just traditional massage aids. While today’s materials range from affordable resin to jade, the technique remains the key factor for gua sha massages in Singapore in determining effectiveness.

How Gua Sha Tools Help With Body Slimming

While gua sha isn’t a magic wand that melts fat overnight, it enhances circulation, improves metabolic efficiency, and supports the body’s natural slimming processes. The scraping action stimulates lymphatic drainage, reduces water retention and bloating, and encourages deeper tissue detoxification.

Over time, this helps tone the appearance of the skin, encourages the breakdown of fascial tension, and supports overall weight management, especially around problem areas such as the thighs, arms, and waist.

What Are Low-Cost Gua Sha Tools

Low-cost gua sha tools are typically made from resin, plastic, or simple metal alloys. They are widely available online and at beauty stores in Singapore with an affordable price tag. However, just because they’re affordable doesn’t mean they’re ineffective.

Let’s explore their strengths and limitations.

Pros and Cons of Low-Cost Gua Sha Tools

Pros:

Affordable: Great for beginners unsure about investing in pricey tools.
Accessible: Easily found online or in wellness stores around Singapore.
Lightweight: Easier to use, especially for larger areas like the thighs or back.
Proven Results: When used by experienced professionals, these tools deliver excellent slimming effects.

Cons:

Durability: May wear out more quickly in inexperienced hands compared to high-end versions.
Design Variety: Limited shapes and edges can affect the versatility.
Feel: Some may find them too lightweight for deeper muscle work when used for DIY treatments.

What Are High-End Gua Sha Tools

High-end gua sha tools are crafted from premium materials like rose quartz, stainless steel, and jade. Some luxury gua sha tools include smart features like gentle heating, vibration modes, or ergonomic grips for better handling, and ergonomic curves to fit facial and body contours. These tools often carry a price tag upwards of $50, with luxury models exceeding $100.

Let’s look into their pros and cons.

Pros and Cons of High-End Gua Sha Tools

Pros:

Premium Materials: Durable, luxurious and feel great on the skin.
Design Precision: Often sculpted for better grip and multi-zone use.
Heirloom Value: With proper care, they can last for years.
Aesthetic Appeal: Looks great as a vanity or social media piece.

Cons:

Expensive: Significant upfront cost for practical uses for slimming.
Fragility: Stone tools like jade or quartz can crack or break if dropped or handled roughly.
Overhyped: Luxury branding doesn’t necessarily translate into better function.

High End vs Low Cost Gua Sha Tools for Slimming: How To Choose

Ultimately, the best gua sha tool for slimming isn’t always the most expensive. It is the one that aligns with your body goals and technique. Here are a few key factors to consider before purchasing or booking a session.

Material Used

Low-cost tools typically use resin or composite materials that are skin-safe when professionally sanitised. High-end tools made from stones or stainless steel offer a cooler or heavier sensation, but this may not translate to better slimming results. When it comes to body gua sha in Singapore, technique outweighs material.

Gua Sha Tools and Techniques

The real magic lies in technique. Even the most expensive tool can be ineffective if used incorrectly. Low-cost tools in the hands of an experienced professional can be far more effective than a luxury tool used improperly.

DIY vs Professional

Self-massage at home might offer temporary relief, but a professional scraping therapy in Singapore ensures proper technique, pressure control, and consistency. Trained specialists incorporate gua sha into structured slimming programmes tailored to individual body concerns, making professional treatments far more effective than DIY techniques.

Overall Slimming Effectiveness

For slimming, the tool is just one part of the equation. Consistency, technique, and combining gua sha with supportive therapies like heat and cupping significantly enhance results. Whether you're using a $10 or $100 tool, the impact on slimming depends far more on how and where it's used.

The Most Effective Way To Use Gua Sha for Slimming

When it comes to gua sha slimming in Singapore, one truth stands out: the tool alone isn’t enough. The best results come from expert-guided treatments that combine gua sha with cupping , scraping , and heat therapy for comprehensive slimming.

At Absolute Wellness , gua sha is more than just a trend. This TCM-based therapy is part of a structured, science-backed weight loss system tailored to natural and sustainable results.

Along with scraping therapy, our signature treatments include:

Cupping Therapy: This ancient technique enhances circulation, improves metabolic efficiency, and promotes detoxification for enhanced weight management.
Heat Treatment: Heat treatment can enhance blood flow and metabolism, aiding in the breakdown of fat cells in any target areas.

So if you’re searching for expert gua sha therapy in Singapore at an affordable price, investing in expert technique matters far more than the price of the tool in your hand. Contact Absolute Wellness today to book a session and experience the difference expertise makes!

Discover more topics:

7 Reasons For the Resurgence of Ba Guan (Cupping Therapy)

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 01 Jul 2025 01:30:56 GMT

7 Reasons For the Resurgence of Ba Guan (Cupping Therapy)

Ba Guan cupping therapy benefits modern Singaporean lifestyles by targeting weight loss, detoxification, circulation, and stress reduction through traditional TCM techniques. The therapy enhances metabolism, breaks down stubborn fat deposits, and improves lymphatic drainage while integrating seamlessly with contemporary wellness practices. Ba Guan offers accessible holistic health solutions for busy individuals seeking effective alternatives to conventional treatments.

High-stress jobs and sedentary lifestyles have become the norm for many in Singapore, and our bodies are paying the price. From stubborn weight gain to low energy and constant bloating, it’s no wonder more people are seeking holistic ways to reset and recharge. One surprising comeback? Ba guan, or cupping therapy .

Once seen as an old-school remedy, it’s now being embraced by a new generation looking for practical, feel–good wellness solutions. So, what’s behind the buzz? Here’s why ba guan in Singapore is making waves in modern wellness.

Traditional Healing Practices Adapted for Modern Slimming

Ba guan dates back thousands of years and is rooted in Traditional Chinese Medicine (TCM) philosophy. Traditionally used to balance qi and blood flow, the practice has evolved into a powerful slimming aid. Modern techniques customise cupping therapy to target water retention, poor circulation, and digestive sluggishness, helping individuals achieve sustainable weight loss.

Instead of a one-size-fits-all approach, ba guan is now integrated with complementary therapies like scraping and heat therapy , creating a well-rounded solution for body wellness and fat reduction.

Effective Detoxification and Cleansing

Feeling constantly bloated or fatigued despite eating clean? It might not be your food; it could be your body’s ability to detox. Cupping therapy enhances lymphatic drainage, helping flush out toxins and excess fluids that accumulate beneath the skin.

This deep detoxification process boosts metabolic efficiency and circulation, making it easier for the body to manage fat distribution. Many describe feeling lighter and more energised after a ba guan session in Singapore, thanks to the targeted suction effect that clears stagnation and improves circulation.

Enhanced Metabolism and Fat Burning

Let’s be real: not everyone has the time or energy to hit the gym 6 times a week. That’s where ba guan can step in as a powerful supplement to your efforts. The therapy stimulates acupoints related to digestion and energy conversion, naturally improving metabolic activity.

As the cups are applied to areas such as the abdomen, back, and thighs, they help boost blood circulation and encourage the breakdown of visceral fats. When combined with other slimming methods and efforts, the effects are further amplified, helping the body burn more calories even at rest.

Reduction of Cellulite and Stubborn Fat Deposits

Stubborn fat doesn’t always budge with diet and exercise alone. Cellulite, in particular, is notorious for clinging to hips, thighs, and buttocks, making it difficult to smooth out naturally. Ba guan’s suction effect helps break up fibrous tissues that cause uneven skin texture, visibly reducing cellulite over time.

Consistent sessions can improve skin tone, boost elasticity, and create a firmer, more sculpted look, without invasive procedures or downtime.

Improved Lymphatic Drainage for Slimming

The lymphatic system plays a key role in your body’s ability to slim down and detoxify, although it is often overlooked. When the lymph system is sluggish, it can lead to swelling, fluid retention, and a slower metabolism. Ba guan gently stimulates lymph circulation, flushing excess fluids and reducing puffiness.

With targeted strokes and vacuum pressure applied to acupoints, lymph movement is enhanced, leading to better nutrient absorption and faster waste removal—both essential for achieving a slimmer silhouette.

Stress Reduction and Holistic Well-being

Weight loss isn’t just about food and movement. Stress, sleep, and emotions all play a huge role, and this is where ba guan in Singapore truly shines. The soothing suction and rhythmic motions reduce muscle tension, improve sleep quality, and lower cortisol levels, creating a rare pocket of calm amid daily pressures.

Many often describe the sessions as a chance to reset both body and mind. It’s a simple yet powerful way to feel more grounded, especially when life gets overwhelming.

Accessibility and Integration with Modern Wellness Practices

Ba guan in Singapore is no longer confined to niche TCM clinics. With its growing popularity, it is increasingly being integrated into modern wellness routines, complementing techniques like infrared slimming, personalised diet planning, and massage therapy.

The convenience and comfort of professional wellness centres make it easier than ever to embrace time-tested healing methods without disrupting everyday life. This fusion of tradition and technology ensures that cupping therapy remains relevant in today’s health-conscious landscape.

Cautious About Receiving TCM Cupping Therapy? Be Assured with Absolute Wellness

If you’ve always been curious about ba guan but have tried it before, Absolute Wellness is the ideal place to start. Our cupping therapy is performed by trained professionals who understand both the art of traditional Chinese medicine and the demands of modern urban life.

Whether you’re looking to debloat, destress, or drop a few stubborn kilos, ba guan in Singapore has never been more relevant and rejuvenating. Discover how Absolute Wellness is redefining slimming with ba guan (cupping therapy) as part of our signature CSH® Therapy.

Ready to experience this timeless therapy with a modern twist? Get in touch with our experts today to take your first step toward a lighter, healthier you!

Discover more topics:

Here's Why You're Struggling To Lose Belly Fat Post-Partum

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 05 May 2025 08:36:31 GMT

Here's Why You're Struggling To Lose Belly Fat Post-Partum

TL;DR

Post-partum belly fat can be tough to lose due to hormonal shifts, muscle changes, stress, and lack of support. Sustainable results come from a balanced approach — gentle exercise, mindful eating, and self-care — while traditional treatments based on TCM at Absolute Wellness support your recovery and help you regain balance naturally.

Welcome to a new chapter in your life – motherhood! It's a time of joy, love, and, yes, quite a bit of change, especially when it comes to your body. If you're like many new moms, you might find yourself puzzled over changes in your body post-pregnancy, particularly when it comes to losing belly fat. But don't worry – you're not alone in this. This guide explores the common causes of post-partum belly fat , how you can overcome them, and how Absolute Wellness can help you regain your pre-baby body and confidence with safe, effective belly slimming treatments in Singapore.

Hormonal Changes After Childbirth

It's truly amazing what our bodies go through after childbirth, including some pretty intense hormonal shifts. You know those pregnancy hormones that were through the roof? Well, post-delivery, they plummet, and this rollercoaster can really mess with your metabolism, making it tougher to shed that belly fat. Plus, these hormones can stir up a whole mix of changes – your mood might be up and down, your sleep could be all over the place, and you might find yourself hungrier than usual or sometimes not hungry at all.

And then there's relaxin – the hormone that loosened up your pelvis for childbirth stays around for months afterwards, making your joints a bit wobbly and your core strength not what it used to be. This can throw a wrench in your workout plans and increase the risk of injuries if you're not careful. The best approach? Eat well, get plenty of rest, and start with gentle exercise. It's also a good idea to consult healthcare providers for advice tailored just for you.

Muscle Separation (Diastasis Recti)

Let’s move on to something many new moms experience – diastasis recti, or the parting of their belly muscles. This happens because their abdomen has been stretching out for months, and it can leave them with a pooch that sticks around longer than they might like. It’s like their core muscles just can’t get it together to support their torso or keep their pelvis stable.

But here's some positive news: you can manage this with exercises that focus on strengthening those deep core muscles. Think pelvic tilts, gentle tummy squeezes, and some postpartum yoga moves. Just steer clear of anything too intense that pulls on that midline or involves twisting. Getting some expert advice from healthcare providers can really make a difference, ensuring your techniques are both safe and effective.

Stress and Sleep Deprivation

And then, there's the dynamic duo of postpartum life: stress and lack of sleep. When you're stressed, your body cranks up the cortisol, a hormone that loves to hold onto fat, especially around your midsection. And when you're not getting enough sleep, it throws your hunger hormones – leptin and ghrelin – out of whack, leading to all those 2 a.m. snack sessions.

Tackling these can be a game-changer for losing belly fat. Simple things like mindfulness meditation, deep breathing, or catching a quick nap when your baby does can help bring down your stress levels. For better sleep, try setting up a calming bedtime routine and sync your snooze time with your baby's schedule as much as you can. And don’t forget – it’s completely okay to ask for help from your loved ones to get a little more shut-eye!

Emotional Eating and Coping Mechanisms

It's pretty common for new moms to find themselves reaching for a snack during those intense early days (and nights) of motherhood. Emotional eating often acts as a way to cope with the whirlwind of stress, fatigue, and the sheer emotional overload that comes with such a big life change. It's completely normal to seek comfort in food, but this can sometimes lead to choosing more calories than we need, especially from foods that aren’t so great for us.

The first step to getting a handle on this is to recognise what triggers your snack attacks – be it lack of sleep, the baby blues, or just feeling a bit bored. Instead of diving into the cookie jar, why not try jotting down your feelings, calling a friend, or soaking in a warm bath? When you feel like nibbling, go for healthier options like fruits, nuts, or yoghurt. These choices keep your energy levels more stable compared to sugary or fatty snacks. And if it feels like a bigger issue, talking to a mental health professional or a dietitian might be the way to go.

Dietary Considerations for Post-Partum Belly Fat Reduction

When it comes to shedding that post-partum belly fat, what you eat is key. A balanced diet loaded with fruits, veggies, whole grains, and lean proteins does wonders not just for weight loss but also for your overall recovery. If you're breastfeeding, this kind of diet also supports your baby’s nutritional needs. Foods rich in fibre are your friends here – they keep you feeling full longer, helping curb the urge to overeat. And let’s not forget the benefits of omega-3 fatty acids found in things like salmon and flaxseeds , which fight inflammation and can help with weight loss.

Watch those portion sizes and steer clear of high-calorie but nutrient-poor foods. Drinking plenty of water helps too, keeping your digestion smooth and fending off unnecessary snacking by making you feel full. If juggling meal planning and a newborn feels overwhelming, consider meal prepping or even a meal delivery service that caters to healthy eating.

Lack of Social Support and Resources

Journeying through motherhood can feel a lot tougher without a strong network. Building up a circle of support – family, friends, neighbours, or fellow parents – can lighten your load significantly. These connections offer both emotional backing and practical aid, like sharing childcare or meals. Community resources like parenting classes, post-partum exercise groups, or nutrition counselling can also be a big help. And don’t overlook technology; there are apps and online communities that provide great platforms for advice and encouragement.

Remember, it's perfectly fine to ask for help, and taking care of yourself is crucial, not just for you, but so you can be your best for your little one.

Medical Conditions and Complications

Sometimes, the struggle to lose belly fat goes beyond diet and exercise , especially if underlying medical issues like thyroid disorders, insulin resistance, or metabolic syndrome are in play. If you think this might be you, a chat with your healthcare provider is a good idea. They can run some tests, guide you on treatment options, and offer tailored advice on managing your diet and exercise in a way that considers your health conditions.

Getting the right treatment not only helps with weight management but can improve your overall health, giving you more energy to enjoy motherhood.

Lack of Time for Exercise and Self-Care

Finding even a moment for yourself with a new baby can seem like a fantasy, but incorporating small doses of physical activity into your day can do wonders. A brisk walk with the stroller, a postnatal exercise class, or even quick home workouts during baby's naps are all great options. Choose activities you enjoy and can fit into your busy life.

Self-care is more than exercise; it includes eating right, staying hydrated, and taking time to breathe and unwind. These things help not just with losing weight but also with enhancing your overall well-being, energising you for the demands of new parenthood.

At Absolute Wellness , we understand that integrating exercise and self-care into a packed postpartum schedule is tough. As metabolism naturally slows with age, burning fat becomes harder, which is why we offer specialised belly slimming treatments in Singapore to help rejuvenate your metabolic functions without relying on long-term medications or supplements.

Get the right belly slimming treatment in Singapore with Absolute Wellness

Shedding post-partum belly fat can feel daunting, but embracing a holistic and patient approach can turn this challenge into a rewarding part of your journey into motherhood. At Absolute Wellness , we lean on the age-old wisdom of traditional Chinese medicine to help you get back in balance and naturally speed up weight loss.

Here’s a peek at how our services are designed to support you during this special time:

Cupping Therapy : These cups boost flexibility and increase the flow of oxygen-rich blood, which not only helps repair cells but also fires up your metabolism. This means you’re naturally burning both surface and deeper fat.
Scraping Therapy : We use a smooth tool to gently scrape across the skin, which really gets your blood and lymph flowing. It’s a fantastic boost to your body’s fat-burning processes, especially when combined with cupping.
Heat Treatment : We apply gentle heat to key acupuncture points, stimulating blood flow and helping melt away stubborn fat in common trouble spots like the hips, waist, upper arms, and thighs. It’s a completely painless way to target fat reduction exactly where you need it most.

Our treatments aren’t just about slimming down – they’re about enhancing your overall well-being, giving you more strength and vitality to enjoy these precious early moments with your new baby. At Absolute Wellnes s , we understand that looking after a new baby requires a careful balance of looking after yourself, too. Our therapies are tailored to help you find that balance with natural, lasting results. If you’re curious to learn more or have more questions about belly slimming treatments in Singapore, we’d love to chat – get in touch with us today!

Discover more topics:

Slimming Massage vs CSH Therapy: Which Is Effective For Slimming?

admin@absolutewellness.sg (Absolute Wellness Admin) — Fri, 02 May 2025 08:26:48 GMT

Slimming Massage vs CSH Therapy: Which Is Effective For Slimming?

TL;DR

Weighing up slimming massage against CSH therapy? This article guides you through their key differences — exploring which approach delivers more sustainable fat loss, targeted body shaping, and lasting results — so you can confidently choose the slimming solution that best fits your needs and health goals. Unlock clarity on what truly works for effective, long-term slimming in Singapore.

If you’re looking to slim down and burn fat, you may have explored various slimming techniques available. Among the variety of options, slimming massage and CSH therapy® have stood out the most due to their popularity and effectiveness. Both promise to help you with your slimming goals, but which reigns supreme?

In this article, let’s delve into the key differences between slimming massage and CSH therapy to determine their effectiveness in achieving your slimming goals. Whether you’re looking to slim down through muscle relaxation or the holistic approach of cupping, scraping, and heat treatment , this article aims to provide clarity on the most suitable slimming solution for you.

What is a Slimming Massage

Slimming massage in Singapore is not merely a pampering experience; it’s a strategic approach to weight loss that combines the soothing power of touch with modern technology. High-tech fat-dissolution instruments like laser lipolysis and radiofrequency machines work alongside manual massage techniques to further enhance blood circulation and the fat-burning process.

Tailored to target localised fat deposits, slimming massage can sculpt your body into a slimmer and more toned silhouette, offering a non-invasive alternative to more radical weight loss methods. This holistic health approach not only aims to slim down the body but also to balance the lifestyle choices that contribute to weight gain.

Pros of Slimming Massage

While slimming massage alone won’t help in losing weight, it does offer benefits when used as a complementary treatment. It can help with the recovery of sore muscles after working out, improve digestion, and offer better sleep quality by improving blood circulation and reducing stress and anxiety.

With improved circulation, the skin also reaps the benefits of the massage. As the massage therapist works their magic, the skin’s texture is refined, and elasticity improves, for a firmer and more youthful appearance that extends beyond that of a regular massage.

These pain-free sessions are a breath of fresh air for those who dread the thought of extreme diets or exhaustive workouts, seamlessly fitting into busy schedules. Moreover, witnessing the transformation of their body, clients often report a surge in self-esteem, a priceless outcome of the slimming massage journey.

Cons of Slimming Massage

Despite its appeal, a slimming massage isn’t a silver bullet for fat loss. The results are often temporary, offering a solution that’s more about reducing the appearance of cellulite than a long-term weight loss programme. The actual fat reduction might be minimal, which could disappoint those aiming for a significant change in their weight.

Additionally, not everyone is a suitable candidate for this form of massage. Individuals with certain health conditions, such as blood circulation issues or infectious diseases, should steer clear, as the therapy could worsen their health problems.

What is CSH Therapy for Weight Loss

CSH Therapy is an exclusive treatment from Absolute Wellness that blends ancient wisdom and modern science, designed to optimise weight loss and well-being. Integrating cupping and scraping therapies, and heat treatment, CSH Therapy takes a comprehensive approach to tackling the root causes of weight gain. Honing in on the body's metabolic function promises more than just temporary slimming; it offers a pathway to sustainable weight management, encouraging clients to maintain their newfound shape without dramatic lifestyle overhauls.

To understand how it works, here's a breakdown of each of the treatments provided in CSH Therapy:

Cupping Therapy

Cupping therapy takes a page from ancient medical texts of Traditional Chinese Medicine (TCM) , now brought to life in a modern weight loss programme. Also known as ba guan, the technique involves placing cups on acupoints to create suctions, stimulating lymphatic flow and releasing muscle tension.

At Absolute Wellness , a unique piece of equipment is used to produce a vacuum seal in the suction cup for a safe and comfortable process. This process is believed to enhance circulation, repair cells, and potentially burn fat by targeting specific acupuncture points associated with obesity. Many clients have reported feeling lighter and more toned after undergoing cupping therapy.

Scraping Therapy

Scraping therapy , or gua sha, goes beyond mere surface treatment. By rubbing a blunt tool across the skin, skilled practitioners help release muscle stiffness and improve blood flow. The result? Enhanced mobility, pain relief, and faster recovery from the physical stress of weight loss endeavours.

As it promotes micro-circulation, scraping therapy also plays a role in skin repair, potentially aiding in the elusive battle against cellulite. Paired with cupping, it’s a dynamic duo that aims to sculpt the body’s contours and rid it of unwanted flab.

Heat Treatment
Heat treatment turns up the temperature on fat loss, using heat as a weapon against stubborn fat deposits. Studies suggest that incorporating heat treatment into a weight loss programme can reshape body composition, which is particularly beneficial to those facing obesity or diabetes.

At Absolute Wellness , heat treatments are done specifically for CSH Therapy. Our therapist will apply a medicated cream to the target area before placing a treated towel over it for controlled heating and skin protection. This helps in boosting the fat-burning process and the appearance of cellulite.

Guided by 2 expert therapists, your treatment is designed for complete comfort and safety. For those finding exercising challenging or achieving limited results post-workouts, this method provides an alternative avenue to achieve absolute wellness more quickly.

Slimming Massage vs CSH Therapy: What Are The Key Differences

When pitted against each other, it’s not just about gentle touches or high-tech devices–the real value lies in consistent results. While a slimming massage provides a relaxing experience and may incorporate specialised devices, its effects are often temporary and not ideal for sustained weight loss.

On the other hand, CSH Therapy’s combination of treatments, including the metabolic boost from cupping therapy, presents a better promise of more sustainable results in the long term. Other key differences to consider when it comes to slimming include:

Effectiveness in Weight Loss

In your quest to lose weight and burn stubborn belly fat, you may be wondering which is more effective: the soothing effects of a slimming massage or the robust regimen of CSH Therapy. While a slimming massage can relax the muscles, it alone does not target and eliminate fat cells. Contrastingly, CSH Therapy, with its metabolic enhancement and client outcomes, appears to be a more effective warrior against fat accumulation, especially when it comes to targeting belly fat and other areas of the body.

Cupping therapy, in particular, is lauded for its potential to kick the metabolism into high gear, paving the way for a slimmer stomach, a more toned physique, and an improved digestive system.

Focus Areas

Slimming massage often focuses on specific areas prone to fat accumulation or cellulite, such as thighs, abdomen, buttocks, or arms.

CSH Therapy offers a broader approach, targeting not only fat reduction in specific areas such as the thighs, belly and more but also addressing issues like detoxification, improved circulation, and reducing muscle tension that can lead to more effective slimming and weight loss.

Long-Term Results and Maintenance

The finish line of a weight loss programme isn’t just about shedding pounds; it’s about keeping them off. CSH Therapy, and heat treatment in particular, offers a treatment that not only aids in immediate weight loss but also supports ongoing metabolic health.

This is especially relevant for those who cannot engage in vigorous exercise due to health limitations, as heat treatment provides a viable and less strenuous alternative.

Choosing the Right Treatment for You

In the end, the decision between slimming massage and CSH Therapy boils down to personal choice. Your comfort level, type of treatment experience preferred, and practical considerations such as budget and health will guide you to the right decision.

Both treatments offer their own unique experiences and benefits, with slimming massage providing a more relaxing option while CSH Therapy is considered more rigorous but potentially more rewarding in the long run.

It's also important to consider your overall health. While some treatments offer additional therapeutic benefits, such as easing lower back pain or improving menstrual regularity, certain health conditions may preclude you from certain therapies. Pregnant women, for instance, should be particularly cautious and avoid many slimming treatments due to the potential risks to the fetus. Be sure to discuss this with your doctor, especially if you have any particular health issues that are of concern.

Where To Get CSH Therapy in Singapore

If you’re looking for an effective slimming treatment in Singapore and are opting for CSH therapy, Absolute Wellness has the solution you’re looking for. At Absolute Wellness , we aim to make weight loss not only effortless and enjoyable but also effective and long-lasting. Book your appointment today and take the first step towards achieving your slimming goals.

Discover more topics:

8 Weight Loss Strategies That Will Help You Finally Succeed

admin@absolutewellness.sg (Absolute Wellness Admin) — Thu, 01 May 2025 08:15:41 GMT

8 Weight Loss Strategies That Will Help You Finally Succeed

TL;DR

Looking to manage your weight more effectively? This article highlights 8 practical strategies rooted in TCM principles — from mindful food choices to integrating movement and stress management techniques like qigong and tai chi. Expect straightforward, sustainable advice tailored to support healthy metabolism and long-term results, without overpromising quick fixes.

Losing weight goes beyond just shedding pounds – it's really about stepping into a healthier and more vibrant way of living. When you decide to lose weight, you're not just looking to fit into smaller clothes or reach a specific number on the scale. You're opening the door to a life brimming with more energy, better health, and a stronger sense of achievement.

From setting clear goals that actually inspire you to picking the right body slimming treatments in Singapore that complement your efforts, every part of this journey is about creating a better you. As we explore these eight powerful strategies, remember that each one is crafted to help you not just lose weight but lay down the roots for a healthy and joyful life – let’s get started!

#1 Adopt a Proactive Mindset

To kick-start your weight loss journey, it's essential to gear up mentally. Think of this as setting the stage: you wouldn't perform a play without first setting up the scenery and costumes, right? Similarly, prepare your mind to adopt new habits and challenges. Establish clear reasons for wanting to lose weight – maybe you're aiming for a healthier lifestyle , or perhaps you want to feel more confident at the beach. Whatever your motivations, write them down and revisit them whenever you need a boost. Surround yourself with positivity – follow inspirational accounts on social media, join supportive groups, or team up with a friend who shares your weight loss goals. When your mindset is right, the action steps follow much more smoothly.

#2 Set Realistic Goals

Imagine if you tried to climb Mount Everest on your first hiking trip. Overwhelming, right? That's why setting achievable goals for weight loss is crucial. By setting smaller, realistic targets, you’re building a ladder of success. Start with clear, attainable objectives like losing 5 pounds in a month or incorporating vegetables into every meal. Use a planner or an app to track these goals. Celebrate small victories – each pound lost is a step closer to your larger goal. Remember, this isn’t a race. Consistent, slow progress is more effective and sustainable than quick fixes.

#3 Learn Healthy Meal Prep Recipes

Let's spice things up in the kitchen! Eating healthy doesn't mean you're stuck with bland salads and dry chicken. Savour the fun side of your diet by exploring and experimenting with meal prep with a twist. Try new recipes that pack a flavourful punch – think zesty salmon tacos, spicy chicken stir-fry, or a vibrant beetroot and goat cheese salad. Social media platforms like Pinterest and Instagram are treasure troves of meal prep inspiration. Dedicate a Sunday afternoon to preparing your meals for the week, making healthy eating not only easy but also enjoyable. Bonus: it’s usually cheaper than eating out!

#4 Practice Portion Control

Portion control doesn't mean tiny servings on huge plates – think of it more like eating "just right." Using smaller dishes can trick your brain into feeling satisfied with less food. But it’s not just about size; it’s about balance. A handy tip is the " half-plate rule ": fill half your plate with veggies, a quarter with lean protein , and the rest with whole grain or another healthy carbohydrate . This way, you get a satisfying, balanced meal without having to measure every ounce. And remember, it’s okay to have a treat now and then – what matters is the portion!

#5 Keep Your Body Active

Imagine your body as a car; it runs smoother and lasts longer with regular maintenance and good fuel. The same goes for your body when you exercise. Find an activity you love – maybe it’s dancing to your favourite tunes, hiking in nature, or playing a sport. The key is to keep it fun and varied. You're more likely to stick with a routine if you enjoy it. Aim to mix things up with both cardio and strength training to keep your body guessing and improving. Get friends involved for extra motivation and to add a social element to your workout!

#6 Monitor Your Progress and Adjust Accordingly

Think of this as the GPS of your weight loss journey. Regularly checking in on your progress helps you know if you’re on the right path or need to recalibrate. Use apps or a journal to track your food intake, exercise, and weight changes. This data can help you understand your habits better and show you areas where you can improve. And don’t be discouraged by plateaus—they’re normal. Adjustments in your diet or workout routine can help you overcome these hurdles. Remember, flexibility and perseverance are your best friends on this journey.

#7 Manage Your Stress and Wellbeing

Now, let's talk about giving your weight loss a boost with some specialised help. At Absolute Wellness , we offer body slimming treatments like cupping therapy , which can enhance blood flow and metabolism, aiding in fat loss. Scraping therapy can complement cupping by promoting lymphatic drainage and further enhancing detoxification. Heat treatment is another excellent option, especially for targeting stubborn fat that doesn’t easily go away with diet and exercise alone. These treatments are designed to support your weight loss efforts and help you achieve better results faster. If you’re curious, fix an appointment with our professionals and clear your doubts and concerns. It could be just what you need to get past a plateau and closer to your goals.

#8 Explore Body Slimming Treatments

If you're on the hunt for an effective slimming massage in Singapore, Absolute Wellness is your go-to destination. We specialise in a range of therapies designed not only to slim down your body but also to enhance your overall well-being. Among our most sought-after services is scraping therapy , also known as Gua Sha therapy , a natural remedy with roots in Chinese tradition that complements the effects of cupping therapy and heat treatment .

Got questions like the effectiveness of scraping, its side effects, or how long the therapy marks last? We've got all the answers. Booking an appointment is easy – just choose your preferred location, treatment, and timing.

Absolute Wellness is ready to welcome you at our convenient locations across Singapore – Dhoby Ghaut and Bugis . Our doors are open from Monday to Saturday, with timings designed to accommodate your busy schedule.

Get in touch today , and let us tailor a therapy session that meets your wellness goals.

Find the Right Body Slimming Treatment in Singapore

At Absolute Wellness , we're your go-to experts in body slimming treatment in Singapore. We've been combining the approach of Traditional Chinese Medicine and modern nutrition since 2002. Our clinics offer tailored treatments like Cupping Therapy , Scraping Therapy , and Heat Treatmen t that focus on stubborn areas – think belly , thighs , hips , and arms . These treatments aren't just about slimming down; they boost your metabolism and overall health, too!

You can find us at convenient locations around Singapore, whether you're near Dhoby Ghaut or Bugis . We’re here for you from 11:00 AM to 9:00 PM on weekdays and until 6:00 PM on Saturdays. Our team is all about making your weight loss journey as easy and enjoyable as possible. If you’re ready to feel fabulous, drop by or give us a call to book your spot. Let's get you on the path to a healthier, happier you with a personal touch you'll love!

Discover more topics:

The Advantages of Modern Cupping for Slimming and Toning

admin@absolutewellness.sg (Absolute Wellness Admin) — Wed, 30 Apr 2025 01:00:01 GMT

The Advantages of Modern Cupping for Slimming and Toning

TL ;DR

Discover how modern cupping blends ancient wisdom with updated techniques to naturally promote slimming, toning, and overall well-being. Learn how this targeted, non-invasive therapy supports circulation, fat metabolism, and cellulite reduction — helping you achieve a more sculpted, healthier body with a holistic approach. Perfect for anyone seeking an effective, natural solution to common weight-management and body contouring challenges.

Originating from traditional Chinese medicine, modern cupping has evolved into a contemporary method for enhancing circulation, promoting healing, and aiding in weight loss and body sculpting . Unlike its traditional counterpart, modern cupping employs updated techniques and technology to target specific areas, making it a tailored approach to wellness.

In this article, you'll find out how this ancient practice has gained fresh significance in the quest for physical well-being and why it has become a popular option for those in pursuit of a natural and effective path to achieve a healthier, more toned body.

What Is Modern Cupping

Originating from ancient Chinese medicine, cupping therapy has evolved into a modern slimming and toning marvel. This non-invasive technique involves placing special cups on the skin to create suction. The purpose? To enhance circulation, promote healing, and, as recent trends suggest, aid in weight loss and body sculpting.

Unlike its traditional counterpart, modern cupping uses updated methods and technology to target specific areas, making it a tailored approach to wellness.

How Modern Cupping Works for Slimming and Toning

At its core, modern cupping therapy is a holistic treatment that combines the traditional technique of creating suction on the skin with a contemporary understanding of anatomy and physiology to target weight loss and muscle toning. This method works by:

Stimulating Blood Flow

One of the key mechanisms by which cupping aids in slimming and toning is through the enhancement of blood circulation. The suction effect pulls blood to the surface, nourishing tissues and promoting cell repair. This increased blood flow helps in breaking down fat deposits and cellulite, especially in hard-to-tone areas.

Enhancing Lymphatic Drainage

Cupping is a champion of the lymphatic system , helping to eliminate toxins and excess fluids from the body. This process not only detoxifies but also contributes to the reduction of bloating, leading to a more defined and toned appearance.

Lessening the Appearance of Cellulite

The dreaded cellulite, a common concern for many, meets its match with cupping therapy. The suction helps to break up cellulite deposits, smoothing out the skin's appearance. Over time, regular sessions can significantly diminish the visibility of cellulite, leading to smoother, more even-toned skin.

Metabolising Fat

By targeting the adipose tissue, cupping helps to break down stubborn of fat stores. This action aids in slimming and contributes to a more sculpted body contour, especially when combined with a healthy lifestyle.

The Advantages of Modern Cupping for Slimming and Toning

Modern cupping therapy offers several compelling benefits for those looking to slim down and tone up, making it a favoured choice among wellness enthusiasts. These benefits include the following:

Promotes Weight Loss and Body Contouring

Modern cupping is not just about temporary fixes. It promotes long-term weight loss and body sculpting by improving metabolic function and encouraging the body to use stored fat as energy.

Reduces the Appearance of Cellulite

With its unique ability to break down cellulite, cupping offers a natural way to achieve smoother, more youthful-looking skin without cosmetic procedures.

Improves Digestion and Metabolic Function

Cupping therapy can also boost digestive health, which is crucial for weight management. A healthier digestive system aids in the efficient absorption of nutrients and the elimination of waste, contributing to a healthier metabolism.

Promotes Relaxation and Stress Reduction

Stress is a known culprit in weight gain and difficulty in losing weight. Cupping therapy offers a dual benefit of physical wellness and stress relief, creating a conducive environment for weight loss and overall health.

Enhances Overall Health and Well-being

The benefits of cupping extend beyond slimming and toning. By improving circulation, boosting immunity, and relieving muscle tension, cupping contributes to a holistic sense of well-being.

How to Prepare for a Modern Cupping Session

Preparing for a cupping session ensures you get the most out of the experience. Here are some tips.

Consult with a Professional Practitioner

Before diving into cupping therapy, it's crucial to consult with a certified practitioner who can tailor the treatment to your specific needs and ensure your safety throughout the process.

Drink Plenty of Water

Hydration is key to maximising the benefits of cupping. Drinking plenty of water before and after your session helps to flush out toxins and support the body's natural detoxification process.

Avoid Eating Heavy Meals Before the Session

For the best experience, it's recommended that you avoid heavy meals for at least two hours before your session. A lighter stomach ensures comfort and enhances the effectiveness of the treatment.

Communicate Any Health Concerns with the Practitioner

Be open about your health history and any concerns you may have. This ensures a safe and personalised treatment plan that addresses your specific needs.

Are you looking for a safe and effective cupping therapy in Singapore?

If you're in Singapore and exploring natural, effective solutions for slimming and toning, Absolute Wellness is your go-to destination. Established in 2002, this wellness haven has become a pillar of holistic health, offering a sanctuary for those seeking to improve their physical well-being through traditional practices blended with modern techniques .

The signature CSH therapy® treatments at Absolute Wellness , which include cupping therapy , scraping therapy , and heat treatment , are designed to reignite your body's metabolic balance. This unique approach is grounded in traditional Chinese medicine, providing all-natural, long-lasting benefits without dependence on long-term medications or supplements.

If you're looking to embrace a healthier lifestyle with the support of a community that values your individual journey, book an appointment with the professionals at Absolute Wellness and experience the transformative power of our services.

Discover more topics:

The Benefits of Gua Sha for Slimming and Improved Health

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 29 Apr 2025 01:00:00 GMT

The Benefits of Gua Sha for Slimming and Improved Health

TL;DR

Gua Sha techniques offer proven slimming benefits through gentle skin scraping that enhances circulation, reduces fat deposits, and activates natural healing mechanisms. This traditional Chinese treatment simultaneously provides multiple health advantages including stress reduction, pain relief, and immune system strengthening. Professional Gua Sha practitioners in Singapore can customise treatments for optimal weight loss results while addressing specific body concerns.

Have you ever heard of Gua Sha ? This fascinating technique from ancient China is all the rage for getting slim and boosting health. It’s fascinating how a simple tool gently scrapes your skin to make you feel relaxed and pain-free while helping you lose weight.

Are you thinking of getting a Gua Sha treatment ? In this article, we'll show you how this super-simple method can do wonders, like melting stress away, kicking your immune system into high gear, easing those annoying aches, and helping you slim down. Perfect for everyone living the fast life in places like Singapore who wants to look good and feel even better.

What is Gua Sha?

Gua Sha , a treasure from ancient Chinese healing traditions, is getting a lot of attention worldwide. Why are people excited about it? At its heart, Gua Sha is a natural healing method where you scrape your skin gently with a special massage tool. But it's more than just skincare; it's a deep healing practice aimed at improving blood flow and energy circulation in the body. Born from ancient Chinese wisdom, Gua Sha isn't just a skin treatment; it's a ritual that brings together the body and mind for better health.

What makes Gua Sha special is its straightforwardness and how well it works. By rubbing the skin softly with specific strokes, a skilled Gua Sha practitioner helps the body heal itself. This isn't just a quick fix; it's about promoting overall health. Gua Sha's ideas go beyond just the physical body. They also involve balancing chi, or life energy, to help with various health issues. Whether it's dealing with ongoing pain or easing the stress and stiffness of daily life, Gua Sha offers a way to bring the body's energy back into harmony, helping health flourish.

People love Gua Sha because it taps into the body's natural ability to recover, offering a peaceful and healing break from the busy modern world. Adding Gua Sha to a regular health routine can lead to a healthier, more lively life. It's a popular choice for anyone looking to boost their health and wellness journey with something rooted in tradition yet effective today.

How Does Gua Sha Work?

The special thing about Gua Sha is how simple it is and how big of an effect it can have on the body. But why does this technique work so well? It all comes down to the expertise of a professional Gua Sha practitioner. With careful and gentle scraping movements on the skin, the practitioner makes the body react in a special way: by creating microtrauma. This might sound scary, but it's actually a good thing. These small bruises are not harmful; they're like little signals that tell the body to focus its healing powers on certain areas.

This action starts an effective chain of healing inside the body. By making these microtraumas, Gua Sha increases blood flow to those spots, which means more oxygen and nutrients get there and help get rid of toxins. This boost in blood circulation is how the body naturally fixes and refreshes itself, basically waking up the body's own repair system and telling it to heal itself.

It's a really interesting idea: by gently challenging certain parts of the body, Gua Sha uses our natural ability to heal, leading to a refreshed and energetic state. This method does more than just touch the surface; it encourages the body to heal itself from the inside out. It shows just how amazing the body's self-healing power is, with Gua Sha acting as a push to get natural healing and balance going.

Benefits of Gua Sha

Gua Sha is a lot more than just a popular health trend; it's a complete practice that affects many aspects of health and energy. Let’s take a closer look at how this age-old technique can elevate your well-being:

Stress relief

In busy cities like Singapore, where stress is a common challenge, Gua Sha offers a peaceful escape. The careful scraping technique is not just for physical health; it's a calming ritual that quiets the mind, soothes the spirit, and eases the stress of everyday life. This practice gives you a moment of peace, creating a time for relaxation in your busy day and making a space where stress fades away, leaving you feeling calm and collected.

Improved immunity

Gua Sha's impact goes beyond the surface. Its ability to improve blood flow is not just good for your skin. It's like giving your immune system a natural lift. Better circulation means your body gets better at moving essential nutrients around and getting rid of toxins. This strengthens your body's defences, helping you fight off common illnesses and infections.

Pain relief

For those dealing with ongoing pain, Gua Sha can offer much-needed relief. The simple act of scraping can greatly increase blood flow and help break down scar tissue, easing pain, especially in areas like the back and neck. It's like having access to a natural, gentle method for pain relief.

Weight Loss

For many, one of the biggest benefits is Gua Sha's role in weight loss. In places like Singapore, where slimming massages are popular, Gua Sha is a natural support in the fight against excess weight. While it's not the only answer, paired with a healthy lifestyle, Gua Sha's boost to circulation and potential effect on cellulite can greatly aid in slimming and shaping your body. It's not just about losing weight; it's about building a healthier, more lively you.

The Science of Gua Sha

While Gua Sha has its roots in old traditions, modern science is now recognising how effective it is. Studies have shown that the skin scraping technique , which causes small bruises or microtrauma, can trigger an anti-inflammatory and immune-boosting reaction in the body. This scientific understanding helps explain why Gua Sha not only gives quick relief from discomfort but also offers long-term health advantages.

These research findings suggest that the benefits of Gua Sha are more than just temporary. They indicate that regular use of this ancient method could have a lasting effect on health. By encouraging an anti-inflammatory response and boosting the body's immune defence, Gua Sha might help improve overall well-being, reduce inflammation, and strengthen the body's ability to handle stress. This mix of immediate and long-term benefits shows the importance of making Gua Sha part of a regular health routine, connecting traditional practices with modern health knowledge.

Getting Started with Gua Sha

Taking the first step towards your Gua Sha journey can be exciting and a bit new. If you’re curious about how to incorporate this ancient technique into your wellness routine for slimming and health benefits, here's a straightforward guide to get you started:

Choosing your Gua Sha tool . Start with picking the right tool. Gua Sha tools are mainly made from jade or rose quartz. Jade is cool to the touch and is believed to help with healing, while rose quartz is said to promote relaxation and love. Both materials are great choices, so you can’t really go wrong.
Learning the technique . Proper technique is important for Gua Sha to be effective. It’s more than just scraping; it’s about applying the right amount of pressure and using specific strokes. Look for instructional videos or articles to learn the basics. A little bit of research can go a long way in making sure you’re doing it right.
Starting slow. If you’re new to Gua Sha, it’s important to start slowly. Your skin and body need time to adjust to this type of treatment. Begin with light pressure and simple strokes, then gradually build up as you become more comfortable with the process.

Why You Should Go To A Professional Gua Sha Practitioner

While DIY Gua Sha has its charms and conveniences, the expertise of a professional practitioner cannot be overstated, particularly for beginners.

Here's a closer look at why seeking professional guidance can greatly enhance your Gua Sha experience:

Personalised advice: Every individual's body is unique, with its own set of needs, sensitivities, and health conditions. A professional Gua Sha practitioner can provide customised advice tailored specifically to your body and health goals. Whether you're seeking to address specific pain points, enhance your skin's appearance, or support weight loss, a professional can assess your situation and recommend the most effective techniques and routines for you.
Proper technique assurance: Gua Sha may seem straightforward, but applying the correct technique is crucial for achieving the desired results without causing harm to your skin. Professionals are trained in the art and science of Gua Sha, including the appropriate pressure, direction, and strokes for various parts of the body. Under their guidance, you can learn these techniques correctly from the start, ensuring your practice is both safe and beneficial.
Therapeutic experience: Beyond the physical benefits, Gua Sha offers a holistic experience that encompasses mental and emotional well-being. Professional practitioners create a calming, therapeutic environment that enhances the overall experience. Their expertise in conducting the session can help you achieve deeper relaxation and stress relief, contributing to a sense of wellness that might be difficult to replicate on your own.
Safety and precautions: Professionals are knowledgeable about the contraindications and safety precautions associated with Gua Sha. They can identify when Gua Sha may not be suitable or when it should be applied with caution, such as in cases of certain skin conditions, during pregnancy, or when other health concerns are present. This informed approach ensures that your health and safety are always prioritised.

Precautions on Gua Sha

While Gua Sha stands out as a beacon of wellness and healing, this journey requires a sprinkle of caution to ensure it's the right path for you. Generally hailed for its safety and natural approach, Gua Sha isn't a one-size-fits-all remedy. There are a few important considerations to keep in mind to safeguard your health and ensure the most beneficial experience.

First and foremost, if your skin is prone to certain conditions like eczema, psoriasis, or acne, Gua Sha might not be your best friend. The scraping action, although gentle, could potentially irritate sensitive skin or exacerbate existing issues. Likewise, individuals with blood disorders that affect clotting should proceed with caution. Gua Sha's ability to stimulate circulation is powerful, but for those with clotting challenges, it could pose risks rather than rewards.

Pregnancy brings a whole different set of considerations. While Gua Sha can offer relaxation and relief in many contexts, the specific needs and vulnerabilities of pregnant bodies mean it's crucial to chat with a healthcare professional before introducing Gua Sha into your routine. They can provide personalised advice based on your health history and pregnancy journey.

The overarching message here is simple: wellness should enrich, not endanger. Gua Sha has the potential to be a wonderful addition to your health regimen, but embracing it responsibly means acknowledging when it might not be the best match for your unique health profile. Always consult with a healthcare professional to navigate your Gua Sha journey with confidence and care, ensuring that your pursuit of health and wellness is both safe and effective.

Looking for a slimming massage in Singapore? Get in touch with Absolute Wellness today!

Get in touch today , and let us tailor a therapy session that meets your wellness goals.

Discover more topics:

5 Strategies for Toning Your Arms Without Bulking Up

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 28 Apr 2025 08:32:16 GMT

5 Strategies for Toning Your Arms Without Bulking Up

TL;DR

Explore how combining cupping, scraping, and heat therapies with natural health practices can help you tone your arms — no strict dieting or intense workouts required. This guide offers holistic, balanced strategies to support lasting results and effortlessly fit into your daily routine.

If you're on a mission to tone those arms without packing on muscle bulk, it's crucial to zoom out and see the bigger picture. Toning is really an all-over body mission. It’s about mixing the right exercises with lifestyle adjustments that not only shape your arms but also enhance your entire body.

Whether you’re prepping for a big event or just want to walk through your daily life feeling a bit more poised and confident, focusing on your arms can be a gratifying slice of your fitness journey. The key is to adopt a holistic approach – engage in practices that not only refine your arms but also amplify your overall health and happiness. It’s about getting the best of both worlds!

In this article, we’ll expose five effective strategies to help you tone your arms without adding bulk . Plus, we’ll point you in the right direction to find a trusted TCM-based weight loss program in Singapore – let’s explore how you can achieve your fitness goals in a balanced and healthy way!

Focus on Cardiovascular Exercise

Cardio is a must-have in your fitness toolkit, especially if you're aiming to tone up without bulking up. While you can't pick and choose where to lose fat (sorry, no magic spot reduction!), cardio can slim down your entire body, including those arms. By focusing on workouts that also involve your upper body, you're giving your heart a boost and getting those arm muscles moving in a fun and dynamic way.

Take swimming, for example. It hits just about every muscle group, especially targeting your upper arms, shoulders, and back. The water resistance ensures you're working those muscles thoroughly but gently, avoiding the harsh impact you might get from other forms of exercise.

Then there's rowing. It's a powerhouse for blending cardio with upper body strengthening, perfect for getting those arms toned while you're torching calories. Plus, it's kind on your joints, making it a great choice if you're looking for a low-impact option.

You can even spice up a simple brisk walk or jog by throwing in some arm movements or carrying a pair of light weights. The secret ingredient? Stick to what you enjoy and keep at it consistently. Pick the activities that spark joy for you, and you're more likely to keep them up in the long haul.

High-Rep, Low-Weight Resistance Training

Here's a neat little trick for toning up without bulking up: light weights, more reps. By lifting lighter and cranking out more repetitions, you're aiming for enhanced muscle tone and endurance, not a boost in muscle size. This approach is perfect for anyone looking to sharpen muscle definition and strength without getting too beefy.

Take bicep curls as an example. Grab some light dumbbells and go for a higher number of reps. This helps work on your muscle endurance and keeps things toned rather than bulking up. The same goes for tricep extensions and shoulder presses. The key is picking a weight that lets you hit about 15-20 reps per set. You should start to feel the burn as you approach those final reps, but you shouldn't be completely wiped out.

And don't forget about resistance bands! They're a fantastic addition to your workout. When you stretch these bands, they resist (hence the name), providing a unique challenge that really helps sculpt those muscles.

Bodyweight Exercises for Arm Toning

Bodyweight exercises are the ultimate in convenience and versatility – you can do them pretty much anywhere, anytime. That's what makes them a fantastic pick for keeping your workout routine consistent. Using just your body's weight for resistance, these exercises are easy for getting toned.

Let's talk about push-ups. They're a triple threat, targeting not just your arms but also your chest and core. If you're just starting or looking to build up your strength gently, try beginning with modified versions like knee push-ups or incline push-ups.

Then there are tricep dips, which you can do using any sturdy chair or a low table. These are super for focusing on the triceps, key muscles for achieving that sculpted look on the back of your arms.

And don’t forget about planks! Beyond just arm strength, planks are a powerhouse for your core and shoulders. Holding a plank means your arms are working hard to stabilise your whole body, which builds both endurance and muscle tone as you go.

Check Your Nutrition and Hydration

Eating right is a game-changer for any fitness goal , and when it comes to getting toned, what you eat is just as important as your workout. Aim for a diet loaded with lean proteins like chicken, fish, legumes, and tofu. These goodies help repair and build your muscle fibres, making them key players in your journey to tone up.

Remember your fruits and veggies! They're packed with vitamins and antioxidants that boost your overall health and aid in recovery after tough workouts.

Hydration plays a big part, too. Water isn't just good for quenching thirst—it's essential for your metabolism, maintaining muscle elasticity, and keeping your skin tight. Ever feel hungry out of the blue? You might just be dehydrated. Keeping up with your water intake throughout the day can help keep those random hunger pangs at bay and boost your energy levels, making you feel great both inside and out.

Incorporate TCM-Based Treatments to Sculpt Your Arms

Traditional Chinese Medicine (TCM) could be your secret fitness friend, offering unique treatments that complement your exercise goals. Take cupping therapy , for instance – it’s not just for athletes on TV! This technique is believed to boost circulation and help flush out bodily toxins, supporting those workout results.

Then there's scraping therapy , which might sound a bit intense but is actually a gentle way to promote healing. Scraping the skin lightly is said to enhance circulation, just what you need for recovery and vitality.

Incorporating trusted TCM-Based weight loss programs in Singapore into your fitness and nutrition regimen could really amp up your toning efforts and overall well-being. They add a touch of gentleness to the more strenuous parts of your fitness plan, making them a hit for those who prefer a softer approach to health and fitness. So why not mix a bit of ancient wisdom with your modern routine for that extra edge?

Get The Right TCM-Based Weight Loss in Singapore with Absolute Wellness

At Absolute Wellness in Singapore, we’re shaking things up with our signature CSH therapy® program, blending Traditional Chinese Medicine with natural health practices. The best part? You get to skip the heavy lifting and strict dieting. Our approach looks at the big picture – your whole body – ensuring you achieve not just a toned appearance but also a healthier, more balanced body composition.

It's important to remember that our bodies don't just lose fat from one specific area, even if that's where we want it gone the most. That’s why our holistic approach, which combines balanced nutrition, gentle movement, and supportive treatments, is so effective. It ensures you see fabulous results everywhere, not just your arms.

Thinking about getting those arms toned and feeling great all over? Get in touch with us at Absolute Wellness to find out more about our personalised TCM-based weight loss treatment program in Singapore that is tailored to fit into your life and meet your specific wellness goals.

Discover more topics:

Belly Slimming Secrets: Unveiling Effective Techniques

admin@absolutewellness.sg (Absolute Wellness Admin) — Thu, 20 Jun 2024 07:37:02 GMT

Belly Slimming Secrets: Unveiling Effective Techniques

Discover belly-slimming secrets: from diet tweaks to gua sha therapy!

TL;DR

Tired of stubborn belly fat? This article breaks down why spot reduction doesn’t work and highlights sustainable lifestyle tweaks — think balanced nutrition, routine movement, and stress management — for a trimmer waist. Uncover how TCM-based treatments like scraping therapy can support your slimming goals for lasting results.

So you’ve got a belly bulge that never seems to budge no matter how disciplined you are with your diet. In the ideal world, you'd be able to choose where you lose weight. Unfortunately, when your body needs energy, it taps into your fat stores from all over your body — not just your love handles. But if you're wondering how to lose belly fat, there are changes you can introduce to your diet and exercise regime that can help with your waist circumference.

But here's the deal: belly slimming isn't just about shedding a few pounds or knocking out crunches at the gym 4 times a week. Nope, it's a whole lifestyle. It's about eating right, moving your body, and even staying on top of stress.

In this article, we’ll examine long-term strategies for shrinking your waistline, from DIY fixes to the latest buzz in belly slimming treatments. And yes, that includes the scoop on scraping therapy right here in Singapore!

Keep reading if you're ready to unlock the secrets to a trimmer tummy and a better-fitting wardrobe.

What Exactly Is Belly Fat?

There are two types of belly fat, also known as abdominal fat: subcutaneous and visceral fat. Subcutaneous fat is located just beneath the skin and provides energy storage, insulation, and organ protection. In small amounts, subcutaneous fat is normal and healthy. However, visceral fat, which surrounds the organs within the abdominal cavity, poses greater health risks. This type of fat is associated with an increased likelihood of heart disease and diabetes.

Identifying visceral fat isn't as simple as checking for a protruding belly. While excessive visceral fat can manifest as a "beer gut" or belly pooch, it's not the same as temporary bloating. Instead, it involves the accumulation of fat around internal organs, which can lead to serious health complications if left unchecked.

Setting Healthy Goals for Belly Fat Loss

When setting goals for belly fat loss, it's important to consider your ideal body fat percentage . For men, a healthy body fat percentage typically ranges between 10% and 20%. Women, on the other hand, tend to have slightly higher body fat percentages due to physiological differences. A healthy body fat percentage for women generally falls between 18% and 28%.

However, your ideal body fat percentages can vary based on individual factors such as age, genetics, and activity level. So, setting personalised goals within these ranges can help you guide your efforts toward achieving fat loss around your belly .

Effective Techniques To Help You Achieve A Slim Belly

Achieving a slim belly is about adopting a realistic approach that takes your age, stress, sleep and other lifestyle habits into account. Here are some tried-and-tested techniques to help you get started:

Diet and Nutrition

Instead of punishing yourself with restrictive diets that rarely help with long-term inch loss, nourish your body with nutrient-rich unprocessed foods in right-sized portions that keep your metabolism humming throughout the day.

A good rule of thumb is to fill half your plate with leafy greens, a quarter with lean protein like grilled chicken or turkey, and the rest with unrefined carbohydrates like quinoa or potatoes. That’s because diets that lean heavily on fibre and protein will prevent unhealthy cravings caused by spikes in blood sugar.

Easing off hyper-processed snacks in between meals will also eliminate water retention. Swap your teatime cookies for healthier alternatives like carrot sticks with hummus or a yoghurt cup with mixed nuts.

And stay hydrated with plenty of fluids throughout the day. Water is essential for smooth digestive function, from the moving of food along the digestive tract to the removal of waste through your kidneys. The process of metabolising fat also requires water molecules to jumpstart the chemical reaction!

Belly-Specific Exercises

Belly-specific exercises are targeted moves that are like your secret weapon for trimming down that stubborn belly fat and sculpting a sleek midsection. From classic crunches and planks to bicycle kicks and Russian twists, there's a whole world of ab-tastic exercises waiting for you to explore.

However, while they're great for strengthening your core, they won't magically melt away belly fat. Instead, focus on a mix of bodyweight or free weights exercises that get your heart pumping. These workouts not only burn calories but also build muscle, which helps your body torch fat more efficiently. And don't worry about doing high-intensity or HIIT workouts every day. Too much can stress your body out and make it harder to lose belly fat.

But here's the thing: consistency is key! Aim to incorporate belly-specific exercises into your routine at least a few times a week, mixing things up to keep your muscles guessing and prevent boredom. And hey, why not make it fun? Crank up your favourite tunes, grab a workout buddy, and turn your living room into your fitness studio. Before you know it, you'll be confidently rocking those crop tops!

Remember, it's not just about hitting the gym for hardcore workouts or doing endless crunches. It's about embracing a balanced lifestyle that includes movement and mindful eating. Sure, structured workouts have their place, but so does the everyday activity you do – like walking to the store or playing with your pet. These small movements, known as NEAT , can add up and make a big difference in losing that belly.

Stress Management

Ah, stress – the silent saboteur of your belly slimming goals. Plenty of research has shown that elevated levels of stress hormones like cortisol can spike blood sugar and insulin levels, making people desire high-calorie, high-fat, and sugary foods. Additionally, stress disrupts the balance of hormones responsible for regulating hunger and satiety, making it harder to maintain a healthy diet.

There are many ways to help you keep calm and carry on with your slim-down journey. Whether it's yoga, meditation, deep breathing exercises, or simply taking a leisurely stroll in nature, find what works for you and make it a non-negotiable part of your routine. Here's a little pro tip: prioritise self-care like it's your job! Schedule regular "me time" to unwind and recharge, it could be anything from indulging in a bubble bath, curling up with a good book, or treating yourself to a relaxing massage. Remember, a happy mind equals a happy body – and a slimmer waistline to boot!

Innovative Belly Slimming Treatments - Modern TCM

Let's talk about levelling up your belly slimming game with some great modern treatments. We're talking about the latest and greatest in modern Traditional Chinese Medicine ( TCM ) techniques that are taking Singapore by storm. One treatment that's been getting a ton of buzz lately is scraping therapy.

Scraping therapy , also known as gua sha , is like a little slice of heaven for your belly. Picture this: a smooth-edged tool gently gliding across your skin, stimulating blood flow and kickstarting your body's natural detoxification process. It's essentially a VIP massage for your belly but with some serious sculpting benefits .

So, how does it work? Scraping therapy disperses stubborn fat deposits in your abdominal area, breaking them down and helping your body flush them out naturally. Plus, it enhances circulation, improves the toning of your skin, and leaves you feeling rejuvenated from the inside out. It's like hitting the reset button on your metabolism, giving you that extra boost you need to reach your slimming goals.

Where To Get Belly Slimming Treatments in Singapore?

If you’re looking to lose your muffin top for good, look no further than Absolute Wellness your go-to destination for belly slimming treatments in Singapore . At Absolute Wellness, we understand that achieving a toned and trim waistline isn't just about shedding inches—it's about sculpting and contouring to create the silhouette you've always dreamed of.

Introducing our signature CSH Therapy® programme, a revolutionary three-step formula designed to transform your belly into a work of art. Our belly slimming treatment goes beyond just shrinking the inches around your waist; it's about sculpting and contouring to give you the slender, well-defined belly you've always wanted.

Ready to say goodbye to that stubborn belly fat and hello to a slimmer, more sculpted silhouette? Book your appointment with Absolute Wellness today and take the first step towards achieving your belly slimming goals. Let's make those dreams of a toned tummy a reality here in Singapore!

Discover more topics:

Modern Chinese Medicine for Weight Loss: What You Should Know

admin@absolutewellness.sg (Absolute Wellness Admin) — Thu, 02 May 2024 11:29:24 GMT

Modern Chinese Medicine for Weight Loss: What You Should Know

Your weight loss journey reimagined by blending age-old techniques with a modern approach.

TL;DR

Struggling to lose weight despite your best efforts? Modern Chinese Medicine takes a fresh look at weight management, blending time-honoured techniques with science to help you target stubborn fat and restore balance. Explore how therapies like cupping, Gua Sha, and tailored lifestyle tweaks can address the real reasons behind weight gain — so you gain lasting, natural results.

Traditional Chinese Medicine (TCM) has been a cornerstone of healing and wellness for thousands of years, evolving into what we now consider Modern Chinese Medicine (MCM). This blend of age-old practices and contemporary scientific understanding offers unique insights into weight management. Here's what you need to know about leveraging MCM for weight loss, a holistic approach that is gaining traction in Singapore.

What's The Difference Between Traditional Chinese Medicine and Modern Chinese Medicine

Traditional Chinese Medicine has its roots in ancient philosophies, focusing on balancing the body's qi (vital energy) to treat illnesses and maintain health. It incorporates herbal remedies, acupuncture, and physical exercises like tai chi and qigong .

Modern Chinese Medicine, while preserving the essence of these traditional approaches, integrates contemporary medical knowledge and techniques, offering a more comprehensive and evidence-based approach to health and wellness, including weight loss.

How Modern TCM Approaches to Common Weight-Related Concerns

Modern TCM views weight gain and obesity not just as issues of excess but as symptoms of imbalance within the body. It targets the root causes of weight gain, such as hormonal imbalances, digestive system inefficiencies, and emotional stress, using a holistic strategy that encompasses diet, lifestyle, and mental well-being. This approach not only aids in effective weight loss but also promotes long-term health and balance.

Key Principles and Techniques of Modern TCM for Weight Loss

Modern Chinese Medicine applies ancient wisdom to modern weight loss challenges. It focuses on balancing the body's internal energy (qi) and addressing the root causes of weight gain.

Here are the core techniques MCM utilises for weight management:

Scraping Therapy (Gua Sha)

Scraping therapy , or Gua Sha , involves gliding a smooth-edged tool across the skin surface. This technique improves circulation and promotes the detoxification process, aiding in weight loss. It's believed to help disperse stubborn fat deposits and stimulate metabolism, making it a popular choice for those looking to lose weight naturally.

Cupping Therapy

Through the application of suction cups on the skin, cupping therapy enhances the circulation of freshly oxygenated blood to your tissues and organs, removing stagnation at the same time. This process stimulates your metabolism and disperses fat cells in stubborn areas like the thighs and hips. This method not only aids in weight loss but also relieves muscle tension and eliminates bloating caused by water retention.

Heat Therapy

Heat therapy is a versatile and natural method that taps into the body's own mechanisms to aid in weight loss, specifically on spot treatment and inch loss. By penetrating deep into the skin, heat stimulates the burning of fats, effectively targeting stubborn areas. This process not only encourages the metabolism to rev up but also promotes the circulation of oxygen and nutrients to the treated area. As blood vessels dilate in response to heat, they facilitate the delivery of essential elements necessary for cellular function, aiding in the breakdown of fats and the elimination of toxins.

Lifestyle Recommendations in TCM for Weight Loss

Modern TCM isn’t just about treatments; it’s about tweaking your lifestyle for the better. Eating right, moving more, and calming your mind are all part of the deal. And the best part? It’s all tailored to what works for you. There are no one-size-fits-all plans here.

For example, a balanced diet, according to TCM principles, focuses on whole foods that nourish the body and support spleen health for optimal digestion and metabolism. TCM also advocates for exercises that you enjoy and that suits your body type. This can include stress management techniques such as qigong, meditation, or tai chi to balance the mind and body, reducing the impact of stress on weight.

These lifestyle adjustments, combined with therapeutic techniques, create a comprehensive approach to weight loss that addresses both physical and emotional well-being.

Seek Professional Help With The Right Weight Loss Clinic

If you’re looking for professional help to lose weight in Singapore, Absolute Wellness is here to help.

Absolute Wellness focuses on tackling the root causes of weight gain through our unique CSH therapy® program. This program combines cupping therapy, scraping therapy, and heat treatment, aiming to boost your metabolism for effective and lasting weight loss. It's all about getting your metabolism back on track without relying on long-term medication or supplements.

Absolute Wellness provides personalised treatments tailored to help you lose weight in specific body areas, catering specifically to your goals. Our approach is not just about losing weight but enjoying a healthier, more balanced life. For a natural and effective weight loss solution, consider Absolute Wellness. Check out our services and book an appointment to start your journey towards a healthier you.

Discover more topics:

Intermittent Fasting For Weight Loss: Does it work?

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 23 Apr 2024 06:44:42 GMT

Intermittent Fasting For Weight Loss: Does it work?

Yay or Nay? We break it down for you.

TL;DR

Intermittent fasting offers a structured approach to weight management that’s simple, practical, and derived from TCM principles. Discover how it works, its benefits, and why it’s gaining traction among those seeking lasting results — without extreme diets or unsustainable routines.

Most diet plans track what you eat, not when you eat. That’s where intermittent fasting comes in. Of all the weight loss fads out there, intermittent fasting has surged in popularity because of how beginner-friendly it is.

Intermittent fasting focuses more on when you eat rather than what you eat. This approach to eating doesn't impose strict rules about food choices but instead sets time restrictions on your eating periods. The central principle behind intermittent fasting is to cycle between periods of eating and fasting, which can vary in duration depending on the specific intermittent fasting plan you follow. Sounds doable, right?

Let's get into the nitty-gritty of intermittent fasting and see if it is truly a game-changer for shedding those extra pounds.

What Is Intermittent Fasting?

Think of intermittent fasting as less of a diet and more of a lifestyle choice. It's not about cutting out your favourite foods but about timing your meals in a way that lets your body tap into its fat stores. It's like giving your body a little nudge to remind it to use the energy it has stored up, which can lead to shedding a few pounds and feeling more energised.

The Different Methods Of Intermittent Fasting

There are several approaches to intermittent fasting, each with its own rules. It’s important to select a pattern that feels sustainable to you.

The most popular methods include the following.

The 16/8 Method

The 16/8 method is straightforward: you fast for 16 hours and then eat within an 8-hour window each day. Typically, this might mean skipping breakfast and eating from noon to 8 p.m. This schedule can align well with natural circadian rhythms for many people, offering a balance between fasting and eating periods.

The 5:2 Diet

The 5:2 diet involves eating normally for five days of the week and reducing calorie intake to about 20% of your normal intake (around 500 calories for women and 600 for men) for the remaining two days, which should not be consecutive. This method taps into the body's fasting mechanisms, potentially offering a seamless way to reduce calorie intake without daily restrictions. Studies suggest the 5:2 method can be as effective as traditional calorie restriction for weight loss.

Alternate-Day Fasting

With alternate-day fasting, you fast every other day, with some versions allowing for minimal calorie intake on fasting days. This approach requires a solid understanding of your body's needs and potential adjustment of workout intensity on fasting days to prevent injuries. Research is mixed, with some studies finding no significant advantage over conventional dieting for weight loss.

Eat-Stop-Eat

This method involves a 24-hour fast once or twice a week, such as from dinner one day until dinner the next day. While it has the potential for weight loss, fasting for a full day can make it challenging to sustain and might pose risks of nutrient deficiencies over time. It’s not for the faint of heart!

The 14:10 Diet

The 14:10 method, fasting for 14 hours and eating over a 10-hour window, offers a more accessible entry point into IF, potentially making it easier to maintain a calorie deficit. Studies show that it can lead to weight loss and improvements in blood glucose levels. This method might suit those who prefer a broader eating window, possibly making it a more sustainable choice for beginners.

The Warrior Diet

Originating from a former member of the Israeli Special Forces, this regime cycles extended periods of little food intake (usually raw fruits and vegetables) in the day with 4-hour windows of overeating at night. The emphasis on paleo foods makes it one of the more restrictive fasting methods. The long fasting period followed by a substantial night-time meal can challenge your body's nutritional balance and energy levels, making it a less sustainable option for many.

How Does Intermittent Fasting Help Weight Loss?

Intermittent fasting has been buzzing in the health and fitness world as a method to lose weight, but does it actually work? Research does hint at a connection between intermittent fasting and weight loss, but it's not exactly a magic bullet. It turns out intermittent fasting might not be any more effective at shedding pounds than traditional calorie-counting diets.

A meta-analysis from 2018 provided a pretty comprehensive look into this. It showed that individuals following an intermittent fasting diet had similar weight loss results to those sticking to a calorie-restricted diet. It's kind of like choosing between taking the highway or the scenic route to get to the same destination; the outcome is pretty much the same.

But here's where it gets interesting. Even when intermittent fasting leads to weight loss, the weight you lose doesn’t always stay off. It's not the kind of diet everyone can keep up with in the long run. For instance, a study published in JAMA Internal Medicine observed that after a year of alternate-day fasting, participants only lost a smidge more weight than those on a daily calorie-restricted diet. The kicker? That weight difference was so tiny doctors shrugged and said it wasn't a big deal. Plus, about 38% of those intermittent fasters found it tough to stick with the plan.

And sustainability? That's a whole other story. Some people might see the numbers on the scale go down at first, but the tricky part is keeping that weight off. The weight loss from intermittent fasting can be a short-lived victory, with many people eventually gaining back what they lost once they revert to their usual diet.

So, if you're thinking about intermittent fasting as a weight loss solution, it's a bit like going on a hike on a path that loops right back to where you started. It might offer some scenic views and benefits along the way, but as a long-term strategy for weight loss, it might not be the most sustainable route to take.

What Are The Side Effects Of Intermittent Fasting?

Before you start intermittent fasting, you should know that side effects are not unheard of, especially as your body is adapting to a new eating schedule. Here are some side effects you should watch out for:

Nausea, headaches and digestive issues: These are common early side effects linked to extreme swings in blood sugar levels.
Higher risk of overeating: As your hunger hormones go on overdrive, you may find yourself indulging in unhealthy dietary habits during non-fasting periods.
Bad breath: Your body secretes less saliva when you’re fasting. Saliva is what kills odorous bacteria in your mouth, so this can lead to dry mouth and bad breath.
Irritability : Mood swings or feeling irritable can occur when your body misses its usual food intake times.
Fatigue : Changes in meal timing may cause you to experience lower energy levels in general. It’s also not uncommon to experience temporary sleep disturbances.

Remember, while these side effects are common when starting intermittent fasting, they usually improve as your body adapts to the new eating pattern. However, if you experience significant discomfort or have any underlying health conditions, it's important to stay attuned to your body and consult a healthcare provider.

What Are The Foods That You Can And Cannot Eat?

Alright, let's discuss what to munch on during your eating windows when you're intermittent fasting. The idea isn't to restrict you to a boring diet or to count every calorie. It's all about making smart choices that boost the health benefits of your fasting journey.

So, here’s the scoop on eating smart while intermittent fasting:

Fruits and vegetables : Think colourful fruits and veggies packed with vitamins, minerals, and super-important antioxidants. They’re not just good for you; they make your meals look more appealing, too!
Protein: Chicken, fish, beans, and even tofu – these are your buddies. Protein keeps you feeling full and satisfied, plus it's essential for keeping your muscles happy and healthy.
Whole Grains : Swap out white bread and pasta for whole grains like quinoa, brown rice, and oats. They’re like a cosy blanket for your gut, thanks to all that fibre.
Healthy Fats : Yes, you heard that right. Avocados, nuts, and seeds aren’t just tasty; they give you energy and help your body do its job, like absorbing vitamins.
Stay Hydrated : Water is your best friend. Staying hydrated throughout the day also keeps the bad breath (a common fasting side effect) at bay. And while a cup of herbal tea or black coffee can be a refreshing change, keep it in moderation.

Now, while we're all about enjoying food, there are a few things you might want to keep on the down-low:

Processed Foods : They're usually full of stuff your body doesn’t love, like added sugars and unhealthy fats.
Sugary Drinks : Soda, sweetened teas, and fancy coffee drinks can sneak in a lot of sugar and calories. Let's avoid those diet saboteurs.
Junk Food : It's tempting, but try to resist the siren call of snacks and desserts that pack a ton of calories but not much nutrition.

Is Intermittent Fasting Suitable For You?

Intermittent fasting is a versatile and effective method for weight loss and health improvement, but it might not be suitable for everyone. It's generally not recommended for pregnant or breastfeeding women, individuals with a history of eating disorders, and those with certain health conditions like diabetes without medical supervision. If you're considering intermittent fasting, it's a good idea to consult a healthcare provider to ensure it's safe and appropriate for your specific health needs.

Alternative Natural Weight Loss Programme to Intermittent Fasting

If you’re looking for alternative ways to lose weight naturally other than intermittent fasting, then Absolute Wellness is your go-to. Absolute Wellness is more than just a weight loss clinic. We offer a unique approach to losing weight without the stress of drastic lifestyle changes. Our special CSH therapy® program combines traditional Chinese methods with modern techniques to help get your metabolism back on track, making weight loss easier and more enjoyable.

For those seeking professional guidance and personalised weight loss treatment in Singapore , Absolute Wellness offers a safe environment and we take an inclusive approach towards beauty standards. With convenient locations and flexible hours, getting started is easy. Visit Absolute Wellness to find out more about how we can help you on your path to a healthier life .

Discover more topics:

Why Thigh-Slimming Exercises Aren’t Working For You

admin@absolutewellness.sg (Absolute Wellness Admin) — Wed, 17 Apr 2024 02:49:45 GMT

Why Thigh-Slimming Exercises Aren’t Working For You

Thighs the limit? Not anymore!

Shedding thigh fat can be tough. Remember, you can't just lose fat from your thighs alone; you need to focus on your whole body. This means eating right, exercising regularly, and making healthy lifestyle choices. Plus, thanks to modern science and technology, there are now options like thigh slimming treatments , especially here in Singapore.

This guide will help you understand how to lose thigh fat effectively and permanently, combining traditional methods with the latest treatments.

What Is Meal Timing? What Is The Cause Of Inner Thigh Fats?

Thigh fat can often feel stubborn, largely due to genetics that determine where our bodies store extra fat. Yet lifestyle factors such as diet, level of physical activity, and hormonal balance are equally influential. A lack of movement can contribute to weight gain across the body, including the thighs. Hormonal changes, especially in women, tend to direct fat storage to the lower body as part of a natural protective mechanism.

Addressing thigh fat isn't just about one single factor; it involves a comprehensive strategy that combines healthy eating, consistent exercise, and, sometimes, professional treatments. This approach acknowledges that while genetics and hormones set certain conditions, our daily choices have the power to significantly impact how and where our bodies store fat. For those particularly struggling with thigh fat, understanding this balance is key to creating an effective plan for reducing it.

Why Your Thighs Aren't Losing Fats Despite Working Out

Let’s discuss why those thighs might not be slimming down as quickly as you’d hoped despite hitting the gym regularly. It’s a common frustration, but don’t worry–you’re not alone in this. Let’s look into what might be stopping your thighs from getting slimmer, even with regular workouts.

1. Setting Unrealistic Goals

So, you’ve decided you want to slim down your thighs. It’s a great goal, but the first step is to remember that quick fixes are usually not your friend here. Your body doesn’t adhere to your timeline; it has its own pace, and that’s okay. Think marathon, not sprint. Losing fat healthily means you’re more likely to keep it off and maintain that fabulous muscle you’re working so hard to build.

Another key point to always keep in mind when setting your goal is that where you lose fat first is largely down to genetics. Some people might see their waist shrink before their thighs even think about budging. It’s frustrating, but it’s a normal part of the process. Setting smaller, more manageable goals can make the journey feel more rewarding. Plus, celebrating these small wins can be a big motivational boost!

2. Ignoring Your Nutrition Balance

No, there’s no magical diet that targets thigh fat, but your nutrition plays a massive role in your overall fat-loss journey. Think of food as your fuel. Quality matters.

Aim for a diet that’s rich in nutrients to help you feel energised and satiated. Focus on lean proteins to help with muscle repair and growth, as well as complex carbs to give you the energy to power through your workouts. And don’t forget those healthy fats! They’re key for keeping you feeling full and satisfied, not to mention they’re good for your heart.

It’s also about balance and moderation. No need to swear off pizza forever, but it’s all about how often and how much. A slice on a Friday night? Sure. The whole pizza every night? Maybe not so much. It’s about finding that sweet spot where you’re eating fewer calories than you burn without feeling like you’re on a never-ending diet.

3. Not-Planning A Comprehensive Exercise Regimen

A well-rounded exercise regimen is more effective for fat loss than focusing solely on the thighs. Incorporating both cardiovascular exercise and strength training can optimise fat loss and muscle gain, leading to improved body composition.

Here are some workout pointers for you that you can include for more comprehensive workout sessions:

Cardio : Cardio doesn’t have to mean hours on the treadmill watching the paint dry on the wall opposite you. Mixing it up with HIIT can make cardio way more fun and effective. HIIT sessions are short, sweet, and super efficient at burning fat. Plus, the afterburn effect means you’re burning calories long after you’ve finished your workout. But remember, balance is key. Mixing HIIT with steady-state cardio, like a brisk walk or a bike ride, can keep things interesting and give your body a chance to recover.
Strength Training : If you’re not incorporating strength training into your routine, you’re missing out on a fat-burning powerhouse. Not only does building muscle help you burn more calories at rest, but it also gives you that toned look many of us are after. And don’t worry about bulking up like a bodybuilder; it takes a lot of specific training and nutrition to get there. Exercises that target multiple muscle groups at once (think squats, deadlifts, and bench presses) are incredibly effective. They help you get more bang for your buck, saving time while still giving you a killer workout. And ladies, lifting heavy won’t make you bulky, but it will make you strong and toned.
Stretching : Finally, let’s talk about recovery. Stretching, foam rolling, and taking rest days might not feel as productive as sweating it out in the gym, but they’re crucial for preventing injuries and keeping your body in tip-top shape. Plus, they can help improve your workout performance. Think of it as investing in your body’s ability to keep going strong on this fat-loss journey.

4. Not Drinking Enough Water

Drinking enough water is like giving your body a high-five. It keeps everything running smoothly, from helping you tell the difference between being hungry and just thirsty to making sure you're not overheating during your workout. Plus, it's a sneaky way to help you eat a bit less by filling you up before meals.

Now, if you're not a fan of plain water, no worries. Jazzing it up with some lemon, cucumber, or your favourite herbs can turn it into a tasty treat that you look forward to sipping on. And don't forget about herbal teas, they're like a warm hug for your insides and come with their little health perks.

Where To Get Thigh Slimming Treatment In Singapore

For those in Singapore looking for additional support in their thigh slimming journey, Absolute Wellness offers specialised thigh sculpting therapy. Understanding that a healthy metabolism is key to weight loss, our services are designed to enhance metabolic rate, aiding the body in effectively using stored fat.

As we age, our metabolic rate naturally slows down, making it harder to burn through fat reserves. Absolute Wellness addresses this challenge through our signature CSH therapy® , a unique three-step process rooted in traditional Chinese medicine . This therapy offers safe, natural, and long-lasting benefits without the need for long-term medication or supplements.

Our treatment includes:

Cupping Therapy : This ancient technique improves circulation and can reduce cellulite and fat in the thighs.
Scraping Therapy : Known as Gua Sha, this therapy can stimulate detoxification and improve lymphatic drainage, contributing to thigh slimming.
Heat Treatment : Heat therapy can enhance blood flow and metabolism, aiding in the breakdown of fat cells in the thigh area.

For those struggling with thigh fat, combining a healthy lifestyle with these specialised treatments can yield effective and lasting results. Get in touch with our experts today!

Discover more topics:

Meal Time And Belly Slimming: What You Need To Know

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 25 Mar 2024 03:19:43 GMT

Meal Time And Belly Slimming: What You Need To Know

Actionable Tips To Achieve A Slim Tummy

Looking to slim down your waist and boost your health? The secret might lie in the timing of your meals. This guide will show you how meal timing plays a big role in managing your weight and improving your health. We'll explore the science behind meal timing and how it affects your metabolism and overall well-being. You'll learn about the best times to eat and get practical tips that fit with your body's natural rhythms .

We'll also help you avoid common mistakes and bust some myths that could be holding you back. Whether you're looking to change your eating habits or optimise your meal times, want to learn more about healthy living, or are in search of safe and lasting belly slimming treatments in Singapore, we’ve got you covered!

What Is Meal Timing?

Meal timing is a key element in the field of nutritional science, focusing on when we eat to boost our metabolism. It's clear now that our diet isn't just about the types of food we consume but also the timing of our meals. This idea is gaining popularity among nutrition experts, those passionate about fitness, and people aiming for more effective weight management. The core concept of meal timing is to align our eating habits with our body's natural rhythms, which can greatly improve digestion, the absorption of nutrients, and the burning of fat, ultimately leading to better health and weight control.

Research indicates that there are specific times during the day when our bodies are better equipped to handle food. This isn't only about digesting what we eat but also how our bodies use those nutrients and convert them into energy. The study of Chrono nutrition, which investigates how our eating times affect our internal clocks, offers strong support for the idea that the timing of our meals can impact our health, happiness, and body shape.

When Are The Best Times To Have Your Meal?

Timing is everything, especially when it comes to eating for optimal health and weight management. However, with so much conflicting advice out there, figuring out the ideal times to eat can be tricky.

To help you understand better, here are the breakdowns of the timing of your meals and how they can influence your energy levels, hunger cues, and, ultimately, your belly slimming efforts.

Breakfast

The saying "Breakfast is the most important meal of the day" contains some truth, particularly regarding meal timing for slimming down your belly. Eating a healthy breakfast gets your metabolism going, telling your body it's time to start burning calories early on. Ideally, you should eat breakfast within an hour of waking up, focusing on a meal high in protein, fibre, and healthy fats. These nutrients help keep your blood sugar levels steady, curb cravings, and keep you energised throughout the morning.

Lunch

Lunch should come around four to five hours after breakfast, giving your body enough time to digest the morning meal and get ready for more nutrients. A well-balanced lunch fuels you for the rest of your day without causing your blood sugar levels to soar. Adding a mix of vegetables, lean proteins, and whole grains can keep your metabolism humming and help you avoid the mid-afternoon slump.

Dinner

Dinner ought to be the lightest meal and eaten at least three hours before you head to bed. Dining early gives your body plenty of time to process the food before sleep. This habit not only supports better sleep quality but also helps a great deal in managing your weight more effectively. A lighter dinner prevents your body from turning extra calories into fat, considering our metabolism naturally slows down as the day winds down.

Tips On Meal Time For Belly Slimming

Achieving a slimmer belly is about more than just the right food choices; it’s about timing your meals to boost your body’s ability to burn fat. Here are some effective tips for fine-tuning your meal timing for belly slimming success.

Make Eating In The First Half Of The Day A Priority

There's growing evidence to support the idea that consuming a larger portion of your daily calories earlier in the day aligns better with your body's natural rhythm. This approach not only supports weight loss but also enhances metabolic health. Eating more during the daylight hours, when you're more active, means that your body can use these calories more effectively rather than storing them.

Additionally, this eating pattern can reduce the likelihood of late-night snacking – a common pitfall for those trying to lose weight. Late-night eating, especially high-calorie or sugary foods, can disrupt sleep and lead to weight gain since the body's metabolism naturally slows down at night.

Get Dinner Started Early and Light

Eating dinner at least three hours before bedtime allows your body ample time to digest the food. This is important as your metabolism slows down during sleep, and undigested food can lead to discomfort and disturbed sleep patterns.

A light dinner, rich in vegetables and lean proteins, can provide the necessary nutrients without overburdening your digestive system. This practice not only aids in better sleep but also helps manage your weight more effectively by preventing the storage of excess calories as fat.

Let Twelve Hours Pass Between Dinner and Breakfast

This method, often referred to as the 12-hour rule, aligns your eating patterns with your body's natural circadian rhythms. The fasting period allows your digestive system to rest and can improve metabolic health. This approach can lead to a natural reduction in calorie intake and promote a more disciplined eating schedule, which is key for effective weight management.

Additionally, this fasting window can improve blood sugar regulation and increase fat burning during the fasting period, further supporting weight loss efforts.

Why Should Breakfast Be Heavy And Dinner Light?

The reasoning behind having a substantial breakfast and a lighter dinner lies in our body's circadian rhythm, the natural cycle that regulates our physical, mental, and behavioural changes over a 24-hour period.

Maximising Morning Metabolism

In the morning, our metabolism is naturally revved up, operating at its peak efficiency. This is the ideal time for converting food into energy. You're capitalising on this increased metabolic rate by starting your day with a hearty breakfast. This practice leads to more effective calorie burning throughout the day, as your body is in its optimal state to process and utilise the nutrients you consume.

Adapting to Evening Metabolic Slowdown

As the day transitions into night, our metabolism gradually slows down. This is a natural response as the body prepares for rest. Eating a lighter dinner is in harmony with this metabolic shift. It minimises the chances of excess calories being stored as fat, which is crucial for effective weight management. A lighter dinner also eases the digestive process during the night, which can otherwise be sluggish.

Aligning with Biological Clock for Overall Health

This meal timing strategy does more than just aid in weight management; it's a holistic approach that syncs with our biological clock. By aligning your meal patterns in this manner, you're supporting hormonal balance within your body. This balance is essential not only for weight control but also for overall well-being.

Improving Sleep and Energy Levels

Eating lighter at night contributes to better sleep quality. Heavy meals can lead to discomfort and indigestion, which can disrupt sleep. Better sleep, in turn, leads to improved energy levels the following day. Moreover, consuming most of your calories earlier makes you less likely to feel intense cravings in the evening. This helps in breaking the cycle of late-night snacking, a common obstacle in achieving a slimmer belly.

Why Late-Eating Increases Hunger?

Eating late at night can unexpectedly make you feel hungrier the next day, complicating your efforts to maintain a healthy weight. This counterintuitive effect is connected to how late meals disrupt our circadian rhythms and cause hormonal imbalances.

Eating too close to bedtime means our bodies don't process calories as efficiently as they do during daylight hours, leading to a range of challenges:

Disruption of the Hormonal Balance

Late-night meals can throw off the natural balance between ghrelin and leptin, the hormones responsible for hunger and fullness signals. Ghrelin, which tells your brain it's time to eat, might increase, while leptin, signalling satisfaction, may decrease. This hormonal tug-of-war can leave you feeling hungrier the following day, derailing your attempts to follow a healthy eating plan.

Impact on Sleep Quality

Eating close to your bedtime can also compromise your sleep by causing discomfort and indigestion. As your body struggles to digest food, you might experience disruptions in your sleep cycle. Poor sleep, in turn, is linked to heightened appetite and cravings for calorie-dense, sugary, or fatty foods. This is because a tired body seeks quick energy fixes, leading to unhealthy eating choices.

Altered Glucose Metabolism

Late-night eating habits can disrupt your glucose metabolism, leading to blood sugar spikes and changes in insulin sensitivity . These alterations affect your body's ability to process food efficiently the next day. Consequently, you might find yourself craving quick-energy foods, like those rich in sugar and carbs, further complicating your weight management efforts.

Things To Avoid For A Slimmer Belly

To achieve a slimmer belly and optimise your weight management efforts, it's not just about what and when you eat but also what practices to avoid during meal times. Steering clear of certain habits can significantly enhance your journey towards a healthier, more toned abdomen.

Here are key things to avoid:

Skipping Meals

A common myth is that missing meals can speed up weight loss . This strategy often backfires, causing increased hunger, a slower metabolism, and a tendency to overeat later. Regularly skipping meals, particularly breakfast, can upset your body’s insulin response and blood sugar balance, leading to belly fat accumulation.

Eating Too Quickly

Eating too quickly can prevent your brain from recognising when you're full, resulting in overeating. Fast eating is associated with weight gain and more fat stored around the abdomen. Slowing down and chewing your food well aids digestion and nutrient absorption, supporting a healthier metabolism and a trimmer waist.

Consuming High-Sugar and Refined Carbohydrates

Foods loaded with sugar and refined carbs can cause blood sugar and insulin spikes, encouraging fat storage around your midsection. These foods are often less filling, making you eat more. For a slimmer belly, prioritise whole foods rich in fibre, protein, and healthy fats to stay satisfied longer and maintain stable blood sugar.

Drinking Sugary Beverages with Meals

Sugary beverages add empty calories and can quickly increase belly fat. They also cause blood sugar spikes, increasing hunger and the likelihood of overeating. Choose water, unsweetened teas, or low-calorie drinks with your meals instead.

Overindulging in Alcohol

Alcohol is calorie-rich and can impede your fat-burning processes, often leading to less-than-ideal food choices. If you drink, do so sparingly and stay aware of its effects on your diet and health.

Ignoring Portion Sizes

Even healthy foods can contribute to weight gain if consumed in large quantities. Paying attention to portion sizes ensures you're not consuming more calories than you need. Using smaller plates, measuring servings, and being mindful of hunger and fullness cues can help you avoid overeating.

Wellness Center In Singapore For Belly Slimming

If you're on the hunt for expert advice and effective belly slimming treatments in Singapore, Absolute Wellness is your go-to destination. Recognising the impactful role of a healthy metabolism in weight loss, Absolute Wellness offers a range of services specifically aimed at boosting metabolic health, all without relying on continuous medication or supplements.

Our signature approach incorporates traditional Chinese methods, refined into an innovative three-step CSH therapy® process, promising safe, natural, and lasting results:

Cupping Therapy . A time-honoured practice that uses suction cups on the skin to enhance blood flow, stimulate tissue repair, and eliminate toxins. Cupping is particularly effective for weight loss, as it boosts the metabolic rate and encourages the body to burn fat more efficiently.
Scraping Therapy (Gua Sha) . This technique involves a special tool to press and scrape the skin, enhancing circulation. It's especially good for breaking down fat in the belly area and aiding the body's detox efforts.
Heat Treatment . Applying heat to certain parts of the body can boost blood circulation and metabolism, helping to shed belly fat. Besides its weight loss benefits, heat therapy also relaxes muscles, eases stress, and promotes overall health, which is crucial for maintaining a healthy weight.

At Absolute Wellness, the signature CSH therapy® combines these ancient methods, customised to fit each individual's needs. We focus on rebalancing metabolism, enabling your body to absorb nutrients and utilise stored fat efficiently. This holistic strategy doesn't just slim the belly; it enhances long-term health and vitality.

For anyone looking for better metabolic health and effective belly slimming treatments in Singapore, Absolute Wellness provides a promising path. Our dedicated team offers personalised care, ensuring every client achieves their health and wellness objectives with the highest level of care and expertise. Get in touch with us today!

Discover more topics:

A Guide on Scraping Physiotherapy: The Effects on Your Body

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 19 Dec 2023 08:09:59 GMT

A Guide on Scraping Physiotherapy: The Effects on Your Body

The A-Z About Scraping

TL;DR

Scraping physiotherapy (Gua Sha) is a Traditional Chinese Medicine technique that enhances blood circulation and reduces muscle tension. This natural treatment breaks down scar tissue while promoting lymphatic drainage for pain relief, rehabilitation, and digestive health. Patients experience improved mobility and overall wellness through this complementary therapy that addresses both physical symptoms and energy flow.

Due to its remarkable effects on the human body, scraping physiotherapy has been capturing the attention of both healthcare professionals and individuals like you who are seeking natural remedies for their ailments.

For Traditional Chinese Medicine (TCM) practitioners, this practice is often employed to alleviate pain, promote recovery, and restore overall well-being. Today, scraping physiotherapy is recognised for complementing modern medical treatments.

If you're considering scraping physiotherapy, this article will enrich your understanding of the treatment alongside its impact on the human body.

Brief History of Scraping Physiotherapy

Scraping physiotherapy, known as gua sha, is a traditional treatment used by generations. The term is derived from two Chinese characters, “gua”, meaning to scrape and “sha”, referring to the red, petechiae-like marks on the skin during the treatment.

It is based on TCM principles, which view health as a balance of vital energy or “qi” flowing through meridians or energy channels in the body. As such, gua sha promotes the flow of qi, blood, and body fluids while removing stagnation and toxic elements.

Over time, the practice has evolved and integrated into modern healthcare practices, especially in physiotherapy. As the popularity of complementary and alternative medicine grew, gua sha gained attention for its potential therapeutic benefits.

In modern physiotherapy, scraping techniques have been adapted and refined to complement evidence-based practices. For instance, Absolute Wellness uses gua sha as an alternative and complementary treatment to conventional physiotherapy.

Types of Scraping Physiotherapy

Scraping physiotherapy encompasses various techniques used in traditional and modern healthcare practices. These techniques differ in their instruments, application, and intended therapeutic effects. Below are two types of scraping physiotherapy:

Gua Sha

This technique generally involves using smooth-edged tools made from materials like stone or metal. Before the treatment, the practitioner will apply oil or lotion to your skin and scrape it in long strokes along the meridians or specific areas of your body. This helps to release stagnant qi and blood to promote healing and weight loss.

Instrument-Assisted Soft Tissue Mobilisation (IASTM)

This type of scraping physiotherapy combines gua sha with soft tissue mobilisation technique. The practitioner uses instrument-assisted scraping and hands-on manipulation to treat myofascial restrictions, adhesions, and scar tissue. This helps to improve tissue flexibility, increase range of motion, and reduce pain.

How Scraping Physiotherapy Works

Scraping physiotherapy affects the body through various mechanisms, contributing to its potential therapeutic benefits. Here's how scraping physiotherapy works and its impact on the body:

Increase Blood Flow and Circulation
Applying pressure and friction to the skin leads to the dilation of blood vessels in the treated area. This increases blood flow to the targeted tissues, promoting oxygen and nutrient delivery to cells while encouraging weight loss.

Improved circulation also helps to remove metabolic waste products and toxins from the tissues. At the same time, the increased blood flow can enhance the body's natural healing processes, accelerate tissue repair, and reduce inflammation.
Reduce Muscle Tension and Pain
Scraping physiotherapy targets muscle tension, trigger points, and myofascial restrictions. As such, the scraping action can help release muscle knots and tension by disrupting adhesions and breaking down fascial restrictions.

This results in muscle relaxation, reducing pain and discomfort. Additionally, the stimulation of nerve endings during the scraping process may trigger the release of endorphins, which are natural pain-relieving chemicals in the body.
Break Up Scar Tissue and Adhesions
Scar tissue and adhesions can form in the body due to injuries, surgery, or chronic inflammation, which can restrict joint mobility and cause pain. With scraping physiotherapy, it helps to break and remodel the scar tissue.

At the same time, this process encourages collagen remodelling and realignment of tissues, leading to improved mobility and range of motion.
Promote Lymphatic Drainage and Detoxification
The scraping technique can stimulate the lymphatic system, which is crucial in the body's immune response and waste removal. Scraping the skin in a specific manner encourages lymphatic fluid flow, promoting drainage and detoxification.

Additionally, this process encourages weight loss and reduces swelling and oedema in the tissues, especially in cases of musculoskeletal injuries or post-surgery recovery.

Conditions Treated with Scraping Physiotherapy

While scraping physiotherapy is a versatile technique that can be used to treat various conditions, it should only be performed by qualified healthcare professionals. The following are several conditions that can be treated with scraping physiotherapy:

Pain Management
Scraping physiotherapy is commonly used for pain management in acute and chronic musculoskeletal conditions. It can relieve pain for conditions such as neck pain, back pain, shoulder pain, tennis elbow, golfer's elbow, and knee pain.
Rehabilitation
Athletes and individuals recovering from sports injuries or surgeries can benefit from scraping physiotherapy. The technique aids in breaking down scar tissue, adhesions, and fascial restrictions, accelerating healing and improving overall mobility.
Digestive Conditions
In TCM, gua sha can help address digestive issues like bloating and constipation. When applied to the abdomen, it can promote qi and blood flow to the digestive organs, aiding in proper digestion while encouraging weight loss.

What to Expect During a Scraping Physiotherapy Session

You can expect to experience some of the following during a scraping physiotherapy session at Absolute Wellness:

Preparation of the Body
Before the session, the practitioner will prepare your body for the treatment. This may involve warming up the muscles and tissues to enhance blood circulation and tissue flexibility. The practitioner may also apply oils or lotions to the skin to reduce friction and ensure smooth movement of the scraping instrument.
Application of Scraping Physiotherapy Techniques
During the session, the practitioner will apply certain tools and techniques over targeted areas, using lengthy, downward strokes of controlled pressure. They may work along the meridians or focus on specific areas.
Sensations During the Session
You may also experience sensations like mild discomfort and warmth during the scraping physiotherapy session. These sensations are expected during the session. If you feel the treatment pressure is too intense, convey your discomfort to the practitioner.
Duration of the Session and Recommended Treatments
The duration of a session can vary depending on the area being treated. The number of treatments recommended will depend on your response to the therapy. We recommend you schedule your sessions twice weekly.
Aftercare Instructions
After a scraping physiotherapy session, patients are usually given aftercare instructions to optimise the benefits of the treatment and support their recovery. Some common aftercare instructions include getting adequate rest, staying hydrated, and avoiding extreme temperatures.

While your experiences with scraping physiotherapy may vary, it's essential to communicate openly with the practitioner about any concerns or sensations experienced during the session.

Scraping Physiotherapy Safety and Precautions

Although scraping physiotherapy is considered safe when performed by qualified professionals, there are some safety precautions that should be adhered to. This includes:

Petechiae – After your session, you may notice red or purple marks on your skin. These marks are a normal response to the treatment and will usually fade within a few days.
Sensitive Skin – Individuals with sensitive or easily irritable skin may experience mild skin irritation or redness following the treatment. The use of lubricants and proper techniques can help minimise this risk.
Discomfort – The scraping technique involves applying pressure to your skin, which can cause mild discomfort, especially over tender or injured areas. However, this discomfort should not be severe or cause lasting pain.

At Absolute Wellness , you can be assured that our Scraping Therapy will have minimal side effects, ensuring a comfortable session all the way through.

Contradictions for Scraping Physiotherapy

There are certain conditions and situations where scraping physiotherapy may not be recommended or should be avoided:

Open Wounds – Scraping should not be performed on areas with open wounds, cuts, or skin infections, as it can increase the risk of infection and slow down the healing process.
Sunburned or Irritated Skin – Areas of the skin that are sunburned, inflamed, or irritated should be avoided to prevent further damage or discomfort.
Bleeding Disorders – Individuals with bleeding disorders or taking blood-thinning medications should avoid scraping physiotherapy due to the increased risk of bruising and bleeding.
Pregnancy – Pregnant individuals should exercise caution, and scraping physiotherapy should be performed by practitioners experienced in treating pregnant clients, especially around the abdomen and lower back.
Varicose Veins – Scraping should be avoided over areas with varicose veins, as it can exacerbate the condition.

It's essential to disclose any medical conditions or concerns to the practitioner before the session to ensure safety and suitability.

Tips for Choosing a Professional Scraping Physiotherapy Practitioner

To ensure a safe and effective scraping physiotherapy session, consider the following tips when choosing a practitioner:

Qualifications and Credentials – Look for a practitioner who is a licensed physiotherapist, certified in scraping physiotherapy, or trained in relevant techniques.
Experience – Seek out practitioners with experience in treating your specific condition or concern.
Client Reviews and Testimonials – Check client reviews and testimonials to gauge the quality of the practitioner's services and patient satisfaction.
Consultation – Before the session, the practitioner should conduct a thorough consultation to understand your medical history, current health status, and treatment goals.

By choosing a qualified and experienced practitioner, you can enhance the safety and effectiveness of your scraping physiotherapy session while minimising potential risks.

About Absolute Wellness

If you’re looking for a safe and natural long-term solution to weight loss , consider our scraping physiotherapy. It helps stimulate blood flow and encourage weight loss safely and naturally.

Additionally, this treatment can supercharge your metabolism for weight loss when combined with sensible eating and sufficient rest.

Since 2002, we have helped thousands of individuals achieve their ideal weight with a 99 per cent success rate. Make the first step and book a consultation today .

Discover more topics:

Traditional Heat Treatment for Stubborn Fat: A Guide to Slimming

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 19 Dec 2023 07:58:46 GMT

Traditional Heat Treatment for Stubborn Fat: A Guide to Slimming

Going under the knife isn’t the only way to rid your stubborn fats

TL;DR

Absolute Wellness offers heat treatment for stubborn fat reduction. The procedure applies medicated cream to target areas followed by controlled heat application. Each session includes scraping therapy for toning. This treatment is part of CSH Therapy® and achieves best results when combined with cupping. Customer data shows inch loss results typically appear within 2 days.

Getting rid of stubborn fat in certain areas of your body, such as the hips, thighs, and stomach, can seem like an endless challenge. This is especially true if you have undergone various slimming treatments.

However, the solution to stubborn fat may well be from the traditions of the past. Let’s journey through time and discover how past generations harnessed the power of heat to sculpt their bodies and how you, too, can embrace this time-tested treatment to achieve your dream silhouette.

What is Stubborn Fat?

Stubborn fat refers to fatty tissue resistant to conventional weight loss treatment, as it’s often used as energy by the body. This type of fat can occur in any area of the body but is common in areas such as the stomach, hips, and thighs.

The fat cells in these areas typically have more alpha receptors, which hinder the breakdown of fat, making it harder for the body to release the stored fat as energy. Even when you exercise often, you will find that these stubborn fat areas are the last to shrink.

As a result, you may struggle to see the desired results despite efforts to reduce overall body fat. There are various factors that contribute to the development of stubborn fat, such as genetics, hormonal imbalances, age, and lifestyle choices.

Additionally, your body’s response to different weight loss treatments can also impact how stubborn fat behaves. As such, it’s crucial that you approach weight loss with patience and a strategy that combines a balanced diet, regular exercise, and specialised treatments.

Traditional Heat Treatment for Slimming

Traditional heat treatment is a non-invasive slimming technique that involves applying heat to specific areas of your body to break down the binding between tissues and muscles, which loosens fat cells and enhances the slimming process.

Its main objective is to target stubborn fat, the fatty tissue that resists all your weight loss efforts. By focusing the heat on these areas, the treatment aims to accelerate the release of stored fat, facilitating its conversion into energy and promoting a more toned appearance.

There are various methods of heat therapy that have been explored over the years, each with its unique approach to achieving the desired slimming effects. Some of the traditional heat therapy techniques include:

Hot Stone Therapy
This ancient technique involves placing heated stones on specific points of the body, promoting relaxation, increasing blood flow, and aiding the breakdown of stubborn fat.
Moxibustion
Derived from traditional Chinese medicine, moxibustion employs the burning of dried mugwort (moxa) near acupoints to stimulate circulation and metabolism, potentially assisting in fat reduction.
Sauna
Saunas utilise dry heat to raise the body's core temperature, inducing sweating and potentially aiding in detoxification, calorie burning, and fat loss.
Herbal Heat Compress
This method combines the power of therapeutic herbs and heat with compresses applied to the body to stimulate fat metabolism and improve skin elasticity.

Today, modern variations of the traditional heat treatment have emerged, with one such innovation introduced by Absolute Wellness, which combines traditional techniques with cutting-edge methods.

Absolute Wellness' modern heat treatment involves applying indirect heat on your acupuncture points to stimulate blood flow, which helps to dissipate stubborn fats in areas like your upper arms , hips , waist , and thighs .

Benefits of CSH therapy® Traditional Heat Treatment

Compared to conventional weight loss programmes, there are plenty of benefits when you opt for traditional heat treatment for slimming. This includes:

Improved Blood Circulation
When heat is applied to the body, blood vessels dilate, leading to increased blood flow. Enhanced circulation delivers vital nutrients and oxygen to cells while removing waste products efficiently. This heightened flow can aid in flushing out toxins and promoting overall health.
Enhanced Muscle Tone and Strength
Traditional heat treatment also encourages muscle relaxation, making it an ideal complement to fitness routines. Relaxed muscles are more receptive to stretching and toning exercises, helping to improve muscle tone and strength over time.
Increased Energy Levels
Heat treatment can also invigorate the body, leaving you feeling refreshed and rejuvenated. The boost in energy can contribute to a more active lifestyle, promoting overall weight management.
Toxin Reduction
Sweating induced by heat treatment plays a crucial role in expelling toxins from the body. As perspiration occurs, it carries accumulated waste products and impurities, supporting the body's detoxification process.

Additionally, heat treatment can be instrumental in facilitating fat loss and reducing stubborn fat. The increase in body temperature prompts fat cells to release stored fat as energy, potentially contributing to weight loss efforts.

Targeted heat treatment on specific areas of the body can also help contour and shape those regions, making it an appealing option for those seeking a more sculpted appearance.

Besides its slimming benefits, traditional heat treatment is known for its ability to induce deep relaxation and reduce stress. As stress can impact weight management, incorporating heat treatment into your wellness routine can positively affect your overall health.

It's important to note that while a traditional heat treatment can offer numerous advantages, it is not a stand-alone solution for weight loss. Instead, it should be viewed as a supportive element within a comprehensive wellness plan.

How Traditional Heat Treatment Works in Absolute Wellness’s CSH therapy®

Moving on from how traditional heat treatment works for slimming and its benefits, let's explore how Absolute Wellness has embraced the power of heat treatment while offering you a unique and effective approach to achieving a sculpted body.

You see, Absolute Wellness provides holistic wellness solutions with a focus on using traditional methods to assist clients like you in their journey towards a healthier and more balanced lifestyle.

With a dedication to blending ancient techniques with modern science, they have curated a specialised programme that harnesses the potential of heat treatment for slimming and body contouring, as well as other traditions.

CSH therapy® approach involves lighting a flame on a towel applied with proprietary herbal medicated oil. The flame will burn for a brief period of time before the therapist puts out the flames with another towel. The procedure will be performed a few more times, and the treated region will briefly feel a light, burning sensation.

Absolute Wellness' slimming treatments were made to help you achieve your slimming goals. Their experienced practitioners work closely with clients to address specific concerns and ensure a safe and effective application of the techniques.

How to Incorporate Traditional Heat Treatment into Your Slimming Routine

Incorporating Traditional Heat Treatment into your slimming routine can be a powerful addition to your overall wellness journey. Let's explore some tips on how to seamlessly integrate this ancient practice into a comprehensive slimming regimen:

Adopt Healthy Habits
Regular physical activities can help complement the effects of your heat treatment. Consider doing cardiovascular exercises, strength training, and yoga to support your slimming goals and improve your overall well-being.
Eat a Balanced Diet
Opt for a nutrient-rich, well-balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. Stay hydrated and avoid excessive consumption of processed and sugary foods.
Consistency is key
Like any wellness routine, consistency is vital to achieving lasting results. Schedule regular heat treatment sessions to maximise its slimming benefits and keep you on track towards your goals.
Managing Your Stress
Chronic stress can hinder your weight management efforts. Be sure to pair your heat treatment sessions with relaxation techniques such as meditation, deep breathing, or mindfulness practices to manage your stress levels effectively.
Pair with Other Treatments at Absolute Wellness
Consider pairing your heat treatment with scraping or cupping therapy . These techniques generally help to promote blood flow while aiding in fat reduction, especially stubborn fat.
Set Realistic Goals
While traditional heat treatment can be effective in supporting your slimming efforts, it's crucial that you set realistic and achievable goals. Every individual's body responds differently, so be patient and focus on progress rather than instant results.
Monitor Your Progress
Keep track of your progress and make adjustments as needed. Regularly assess your fitness level, measurements, and overall well-being to stay motivated and identify areas requiring additional attention.
Stay Hydrated
Proper hydration is essential for overall health and can enhance the effects of heat treatment. Drink adequate water throughout the day to support your body's natural detoxification processes.

About Absolute Wellness

If you’re looking for a safe and natural approach to slimming, consider our CSH therapy® heat treatment. It helps stimulate blood flow and dissipate stubborn fats in tricky areas safely and naturally.

Additionally, this treatment can supercharge your metabolism for weight loss when combined with sensible eating and sufficient rest.

Since 2002, we have helped thousands of individuals achieve their ideal weight with a 99 per cent success rate. Make the first step and book a consultation today .

Discover more topics:

Slimming with Cupping Therapy: Understanding the Basics

admin@absolutewellness.sg (Absolute Wellness Admin) — Wed, 27 Sep 2023 03:12:45 GMT

Slimming with Cupping Therapy: Understanding the Basics

All about cupping and its modern applications for weight loss

TL;DR

Cupping therapy stimulates weight loss through enhanced circulation, lymphatic drainage, and targeted fat mobilisation in problem areas. This TCM-based technique effectively reduces cellulite, contours the body, and improves metabolism while promoting relaxation—offering a natural, non-invasive slimming solution that complements healthy lifestyle practices.

In a world abundant with wellness techniques, one method has been gaining significant attention for its potential to support weight loss and overall well-being: Cupping Therapy.

This ancient practice, rooted in Traditional Chinese Medicine (TCM) , has transcended time to become a modern-day practice. By combining past wisdom with present aspirations, cupping therapy offers a unique avenue for those seeking a holistic approach to weight loss.

In this article, we explore the basics of cupping therapy, unravelling its mysteries and shedding light on its potential to unlock a healthier, more radiant you. So, sit back and learn how you can slim down with cupping therapy.

What is Cupping Therapy?

Cupping therapy is an ancient healing technique that helps to relieve conditions that cause pain. Originating from China and West Asia, cupping therapy involves using small, heated glass cups or suction devices to draw blood to or away from specific areas of your body.

The suction from cupping draws fluid into the treated area, forcing tiny blood vessels under your skin to expand and open. After the therapy, your body will replenish the cupped areas with healthier blood flow while stimulating proper and normal healing at a cellular rate.

A Brief History of Cupping Therapy

To truly understand the origins and evolution of cupping therapy, we must journey back to ancient civilisations, where the roots of this practice took hold. Cupping therapy can be traced back thousands of years, with evidence of its use in ancient China.

In China, cupping therapy became integral to TCM around 3,000 BCE. TCM practitioners utilised cupping to stimulate the flow of “qi”, the vital life force believed to circulate through the body.

By placing cups on specific acupuncture points or meridians, cupping was used to restore the body's balance and address a wide range of health concerns. Over time, cupping therapy spread across continents, influenced by different cultures and medical traditions.

In the 20th century, it gained attention in the Western world when Chinese Olympic athletes showcased these distinctive circular marks during competitions. This piqued the curiosity of athletes and health enthusiasts, leading to a surge in interest and research.

Today, cupping therapy thrives in traditional and modern healthcare systems. Its holistic approach and non-invasive nature have gained attention from individuals seeking alternative ways to support their well-being, including weight management.

The Basics of Cupping Therapy for Slimming

Cupping therapy for slimming involves stimulating acupoints along your lymphatic channels to encourage weight loss. These specific acupoints give your circulatory system the energy to digest body fat, especially in troubled areas and around your internal organs.

Increased circulation makes it easier for your body to eliminate toxins and extra fluids contributing to weight issues. Let’s take a look at the three types of cupping therapy.

Types of Cupping Therapy

Cupping therapy encompasses techniques that utilise suction and negative pressure to stimulate specific points in the body. Here are three commonly practised types:

Dry Cupping
This is the most traditional form of cupping. It involves placing cups on the skin, creating a vacuum by heating the cups or using a hand pump. The cups remain in place for a designated period, typically 5-15 minutes, before being removed.
Wet Cupping
Also known as blood cupping, this technique involves a two-step process. First, the cups are applied to the skin, as in dry cupping. Then, small incisions are made on the skin, and the cups are reapplied to draw out a small amount of blood. This method is believed to remove harmful toxins from the body.
Fire Cupping
This method employs fire to create a vacuum inside the cup before placing it on the skin. The heat briefly warms the air inside the cup, creating a suction effect. Once the cup is placed, it cools, creating a vacuum seal.

At Absolute Wellness, we use our very own dry cupping technique distinct from traditional cupping therapy. Instead of applying fire, we use a unique piece of equipment that uses pressure to produce a vacuum seal in the suction cup for a painless experience.

How Cupping Therapy Works for Slimming

Cupping therapy is not a direct weight loss technique but can support and complement your healthy lifestyle choices. Here's how cupping therapy works for slimming:

Stimulates blood flow for increased metabolism

Cupping therapy involves placing specially designed cups on the skin, creating a vacuum effect. This suction stimulates the blood vessels and capillaries near the skin's surface, improving blood circulation.

With increased blood flow to the targeted areas, there is a subsequent boost in metabolism. This heightened metabolic rate facilitates the efficient breakdown of fats and carbohydrates, aiding in weight management and potentially supporting slimming efforts.

Enhances Lymphatic Drainage to Detoxify Body

The lymphatic system plays a vital role in removing waste products and toxins from the body. Cupping therapy can enhance lymphatic drainage by creating negative pressure within the cups, drawing out stagnant lymphatic fluid and cellular waste.

By improving lymphatic circulation, cupping therapy assists in detoxification, allowing the body to eliminate harmful substances more effectively. This detoxification process may indirectly contribute to weight loss and a slimmer appearance.

Promotes Subcutaneous and Visceral Fat Loss

Subcutaneous fat refers to the fat located just beneath the skin, while visceral fat is the fat that surrounds internal organs. And cupping therapy can help in reducing both types of fat.

The increased blood circulation and lymphatic drainage promoted by the therapy can aid in the mobilisation and breakdown of fat cells, including those stored subcutaneously and viscerally. Regular cupping sessions may contribute to gradual fat loss.

With these three mechanisms, cupping therapy offers a multifaceted approach to slimming. It enhances metabolism, facilitates detoxification, and supports fat loss, making it a viable option for those seeking a holistic and natural method to achieve their weight loss goals.

The Benefits of Cupping Therapy for Slimming

Considering how cupping therapy works for slimming, it's no surprise that the benefits of this therapy have contributed to its popularity as an alternative treatment for weight loss. Here are some of the benefits of cupping therapy:

Promotes Weight Loss and Body Contouring
Cupping therapy can aid in weight loss by stimulating your circulation and lymphatic drainage. As such, applying the cups on the right meridian channels creates a negative pressure that targets stubborn fat deposits, assisting in their breakdown and subsequent elimination. This, in turn, promotes body contouring, helping you achieve a toned body.
Stretches Out Cellulite
Cupping therapy has been effective in reducing the appearance of cellulite. By targeting the affected areas, the suction cups help stretch and loosen the connective tissue, which improves blood flow and stimulates collagen production. This can gradually smooth out the dimpled skin associated with cellulite, leading to an even, toned skin texture.
Improves Digestion and Metabolic Function
Cupping therapy is known to impact the digestive system and metabolic function positively. By applying suction cups to specific points on the abdomen or back, the treatment can help stimulate the digestive organs, enhance nutrient absorption, and promote regular bowel movements.
Promotes Relaxation and Stress Reduction
Cupping therapy offers more than just physical benefits; it also promotes relaxation and reduces stress. The cups' gentle suction and gliding motion create a soothing effect on the body, releasing muscle tension and encouraging deep relaxation. This, in turn, helps reduce stress levels, which can contribute to weight gain.

By understanding and harnessing these benefits, cupping therapy is a holistic approach to slimming that goes beyond traditional weight loss methods. Its multifaceted effects on the body and mind make it a compelling option for those seeking a natural approach.

What to Expect During a Cupping Therapy Session?

When you opt for cupping therapy at Absolute Wellness, there are several steps involved during the session. This includes preparing your skin for the therapy, the sensations you may experience during the treatment, and the aftercare instructions.

Preparation of the Skin

Before the session begins, we will clean the treatment area to ensure proper hygiene. Additionally, a special oil may be applied to your skin to facilitate smooth movement of the cups and enhance the therapeutic benefits.

At Absolute Wellness, no heat is used to create the suction. Instead, we use a unique piece of instrument that uses pressure to produce a vacuum seal in the suction cup, resulting in a gentle and controlled suction.

Sensations during the Session

As the cups are placed on your skin, and the vacuum seal is created, you may feel a mild pulling or tugging sensation. Some individuals describe it as a gentle and relaxing pressure.

The suction from the cups can stimulate blood circulation and promote deep relaxation. At Absolute Wellness, our specialised equipment ensures minimal discomfort and reduces the likelihood of bruising compared to other cupping techniques.

Aftercare Instructions

After the session, you will be given aftercare instructions to optimise the results of your cupping therapy treatment, as well as a temporary meal plan based on clean eating principles.

At Absolute Wellness , all treatments are designed with your well-being in mind. Our therapists will be available over phone or text should you have any queries during the program.

Cupping Therapy Safety and Precautions

Potential Side Effects and Risks

While cupping therapy is generally safe when performed by trained professionals, it's essential to be aware of potential side effects and risks.

Skin Discolouration
Cupping therapy involves creating suction on the skin, which can result in the occurrence of painless bruise-like marks known as petechiae. These marks typically subside within 2 to 5 days.
Skin Irritation
Some individuals may experience skin irritation or sensitivity due to cupping therapy. Unless you have a preexisting skin condition, these reactions are temporary and subside on their own.
Dizziness
The changes in blood flow and pressure during therapy may cause minor dizziness, especially if you are sensitive to changes in blood pressure.

It's important to note that the side effects mentioned above are generally mild and temporary. Severe complications from cupping therapy are rare but can occur if the procedure is performed incorrectly or inappropriately.

Contraindications for Cupping Therapy

While cupping therapy holds great promise as a holistic approach to wellness, this technique may not be suitable for individuals with certain health conditions.

Pregnancy
Expectant mothers should exercise caution when considering cupping therapy. Applying suction cups on the body may cause increased blood flow and potential changes in blood pressure, which can pose risks during pregnancy.
Skin Infections
Cupping therapy involves creating suction on the skin, which can worsen or spread existing skin infections. Open wounds or areas of inflammation should be avoided since cupping may impede the natural healing process.
Blood-Thinning Medications
Individuals taking blood-thinning medications should exercise caution with cupping therapy. The suction applied can cause bruising or skin discolouration, which may be exacerbated in individuals with compromised blood clotting ability.
Heart Disease
Cupping therapy involves temporary changes in blood flow and pressure in the treated areas. Individuals with heart disease should approach cupping therapy with caution, as it may induce heart palpitations.

The contraindications mentioned above are not exhaustive, and individual circumstances may vary. Always consult a healthcare professional or a qualified cupping therapist to assess your suitability for cupping therapy.

Choosing a Professional Cupping Therapy Practitioner

When it comes to experiencing the benefits of cupping therapy for slimming, finding a qualified and experienced practitioner is crucial. To ensure you receive safe and effective treatments, consider the following tips:

Seek Recommendations and Testimonials
Seek recommendations from trusted sources, such as friends or family members. Hearing about personal experiences can provide valuable insights. You can also look for testimonials to gauge the practitioner's reputation and client satisfaction.
Verify Credentials and Certifications
Ensure the cupping therapy practitioner you choose has the necessary credentials and certifications. They should have received proper training and education in cupping therapy from a reputable institution.
Assess Experience and Specialisations
Consider the practitioner's experience in the field of cupping therapy. Find out how long they have been practising and if they have specific expertise in certain areas, such as sports injuries, pain management, or stress reduction.
Evaluate Professionalism and Communication
During your initial consultation or interaction with the practitioner, assess their character. A good practitioner would listen attentively to your concerns, explain the treatment process clearly, and address any questions or doubts you may have.

With these tips, you can make an informed decision when selecting a cupping therapy practitioner. After all, finding the right practitioner is crucial to achieving optimal results and enjoying the transformative benefits of cupping therapy.

About Absolute Wellness

If you’re looking for a safe and natural approach to slimming, consider our cupping therapy . It helps improve blood circulation and burn surface and visceral fat safely and naturally.

This treatment can supercharge your metabolism for weight loss when combined with sensible eating and sufficient rest.

Since 2002, we have helped thousands of individuals achieve their ideal weight with a 99 per cent success rate. Make the first step and book a consultation today .

Discover more topics:

How To Maintain Your Weight Loss

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 27 Feb 2023 08:10:03 GMT

How To Maintain Your Weight Loss

Follow these science-backed tips to keep your weight off for good.

TL;DR

Learn why maintaining weight loss often takes a different approach than shedding pounds, and discover proven strategies to help you sustain your results for the long term. This article guides you through mindful eating, practical tracking habits, and the power of a positive mindset — empowering you to overcome common weight rebound challenges and make your progress last.

First off, congratulations! Now that you’ve achieved your ideal weight, you’ll want to put some thought on how to maintain your physique. That’s because weight loss and weight maintenance don’t quite rely on the same strategies.

According to an article published in the American Journal of Preventive Medicine, the dietary habits that propel weight loss – managing sugar intake, having regular meals and meal planning – aren’t necessarily as effective for weight maintenance.

Instead, successful weight maintenance seems to be rooted in sustainable habits and developing a positive mindset.

In some ways, holding onto your new gains is more tedious since it requires long-term willpower. This probably explains why 90% of all people who shed a massive amount of weight eventually regain most of it.

However, with these tips in hand, you should be all set to upkeep your new figure for a long time to come.

Watch the carbs

Carbohydrates have always been a controversial touchpoint when it comes to nutrition. From the proponents of the Atkins diet to the paleo diet to the keto diet, there is no shortage of opinion makers who give this macronutrient a bad rap.

The truth is that carbohydrates do have their place in your life . After all, they’re your body’s primary source of energy .

But here is where we need to distinguish between whole carbs and refined carbs. Whole carbs are unprocessed and contain the fiber that naturally occurs in the food. The presence of fiber slows the absorption of sugars, which in turn stabilizes our blood sugar levels. Refined carbs, on the other hand, have been stripped of these beneficial fibers.

One US study found that consuming less refined carbs helped to suppress ghrelin levels. Ghrelin is a hormone that signals hunger and slows down energy expenditure. The lower your ghrelin levels, the lower your risk of weight rebound.

How much whole carbs should we eat then? The short answer: You only need about a 100g serving per meal . Visually, that’s about a quarter of your plate.

Aim to lose more at the start

We like to say that weight loss is a marathon, not a sprint. We also like to say that weight loss isn’t an absolute numbers game – there are numerous benefits to offloading as little as 5% of your existing weight.

Nonetheless, studies show that the more weight you lose at the start, the more time you have to react when you see your weight creeping up again.

A 2016 report revealed that those who shed 15% of their BMI or more in the first six months were significantly less likely to experience the yo-yoing weight effect. Over the next 2 years, less than 20% of these high-loss patients regained their weight.

In patient groups with less impressive weight loss? 40% of them regained their weight in 2 years.

Track what you eat

Researchers examined the top strategies of about 5,000 WW (formerly Weight Watchers) members who successfully controlled their weight for at least three years after shedding 22 kilograms. They then narrowed down some of their most reliable weight maintenance methods, which were published in Obesity earlier this year.

Most of these methods revolved around tracking your intake – such as cataloguing your meals in a journal, measuring your food portions or setting daily intake goals.

To Suzanne Phelan, a public health professor who led the study, there is no question that these trackers help. People who maintain their weight loss the longest tend to have greater repetition in healthy eating choices.

“Healthier choices became more intuitive the longer people continued to make those choices. These findings are encouraging for those working at weight loss maintenance. Over time, weight loss maintenance may become easier, requiring less intentional effort.”

Weigh yourself daily

This step requires just one minute a day, and it will save you a lot of heartache down the line, suggests a study published last year in Obesity.

As part of the research, scientists recruited 111 individuals between the ages of 18 and 65 during the Christmas season. They wanted to determine if daily weighing would help to nip holiday weight gain in the bud.

Unsurprisingly, it was the group that had to weigh themselves daily who managed to maintain their status quo most effectively. The group that didn’t saw that body mass inching upwards.

“People are really sensitive to discrepancies between their current selves and where they want to be,” explains Michelle van Dellen, one of the study’s authors. “When they see that discrepancy, it really does lead to behavioural change.”

Stay positive

Your attitude to weight maintenance matters just as much as your physical lifestyle.

Research from Syracuse University shows that the more dissatisfied you are with your weight, the more likely you are to avoid working out . And simply believing that you’re overweight is a precursor to future weight gain .

That’s why positive self-talk is crucial even if you don’t like what you see on the weighing scale.

You won’t go far if you set impossible standards for yourself, or if you throw in the towel after giving in to a cheat meal. Instead of an all-or-nothing mindset, give yourself some wiggle room for the occasional treat.

Your weight maintenance strategy doesn’t need to be perfect; it just needs to be manageable for you. And most importantly, be patient!

An easier, smarter way to maintain your weight

If a yo-yoing weight sounds familiar to you, your metabolism may be slowing with age. When this happens, maintaining our weight becomes an uphill battle no matter how rigorously we diet or exercise.

That’s where our CSH therapy® program can help. Using traditional Chinese techniques of cupping , scraping and heat , our signature CSH therapy® was designed specially to treat slow metabolism — all without exercise, supplements or extreme caloric restrictions.

It’s safe, natural and has brought about long-lasting weight loss for thousands of our clients since 2002.

Book a consultation to find out all about the easier way to lose weight.

Discover more topics:

Simple Tips to Break Your Sugar Habit

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 27 Feb 2023 08:10:02 GMT

Simple Tips to Break Your Sugar Habit

You won't have to compromise on flavour, either.

Do you get pangs for a sweet treat several times a day? If you’re not careful, these sugar cravings can turn into something more sinister.

Sugar stimulates the same neural responses that some street drugs do, which can hardwire our brains to become dependent on it. A mounting body of research supports the claim that sugar can be as addictive as cocaine.

Even if you try to avoid sugar, you may be shocked by how prevalent it is. Some well-hidden sources: Granola, protein bars, flavoured yogurt, and even instant oatmeal.

(Fun fact: A tablespoon of ketchup contains one teaspoon’s worth of sugar!)

And there are many reasons why we should be wary about their effects . From contributing to obesity and metabolic syndrome, high blood pressure, high cholesterol and type 2 diabetes, the risks from excessive sugar consumption are too plentiful to ignore.

If you’re ready to go on a sugar detox, here are some simple steps you can start with:

Reach for something bitter

Research suggests co-opting bitter foods like arugula, bitter melon, dandelion greens and even unsweetened cocoa into your fight against sugar cravings.

Bitterness not only stems the receptors in our brains that respond to sugar, but also helps to slow the absorption of sugar into our bloodstream.

As a bonus, they also have a wholesome effect on digestion as well as stimulate the release of hormones that suppress appetite . In one study, subjects that ate meals prepared with bittering agents ingested 15% less calories.

Eat more fermented foods

The bacteria living in your digestive tract could be behind your sugar cravings. Also known as microbes, they can influence your eating behaviour through neural pathways that link your brain and stomach.

That’s why some experts recommend having a good mix of fermented foods and probiotics to restore a healthy gut microbiome.

Pickles, sauerkraut, and kombucha tea are perfectly tangy options that will satisfy your taste buds similar to how sugar does. If you’d rather go the supplement route, select a probiotic that is heavy on Lactobacillus and Bifidobacterium .

Go for diet sodas instead

Beware: Your soda habit will balloon your risk of cardiovascular disease by 20%. But if the thought of going cold turkey is daunting, limiting yourself to diet beverages may be the next best option.

With diet sodas, you’ll be downsizing your sugar intake by 7 to 10 teaspoons of sugar and save upwards of 150 calories per can. That said, you’ll still want to drink them in moderation.

Studies show that diet beverage drinkers often turn to chocolate, ice cream and other sources of sugar to compensate.

Water down your fruit juices

Did you know fruit punch could contain as much sugar as a can of cola? And the fancy cold-pressed juices aren’t any better.

And when you process fruit into juice, you miss out on their fibre, vitamins, antioxidants and other metabolic benefits. The loss of fibre causes fructose to be released into your bloodstream at breakneck speed, which results in chaotic blood sugar levels .

Even cartons labelled as “not from concentrate” may very well include heavily processed flavour chemicals . These chemicals allow the juice to retain its recognizable taste, but they essentially turn the product into massive sugar bombs.

If you must have fruit juice, dilute it with plenty of ice and water, or opt for 100% tomato juice without added salt or sugar.

Sleep well to prevent comfort binging

Being sleep-deprived not only interferes with the hormones that regulate hunger, but also your prefrontal lobe’s ability to resist unhealthy cravings . It may also elevate your levels of endocannabinoid, which makes eating feel more euphoric particularly in the evenings.

There are weight-related benefits to getting your zzzs as well: Those who don’t get the recommended 7 to 9 hours of sleep are at risk of eating twice as much fat” and “more than 300 extra calories” the following day.

Manage your stress well

When you’re stressed out or upset, your body wants a quick fix of serotonin , a neurotransmitter that immediately improves your mood.

Sugar can offer that same sedative effect: Research shows that carbohydrate-rich meals can boost serotonin more than protein-rich meals. It is no coincidence that the bucket of ice cream you reach for after a breakup contains off-the-chart levels of sugar.

Even though comfort foods help to calm you in the interim, they actually inflict more harm on your mental health in the long run. Scientists have warned that blood sugar rollercoasters can worsen symptoms of anxiety amongst many other emotional disorders.

Distract yourself

This has probably happened to you: You’re bored at home, and you find your mind wandering to the fridge even though it’s barely an hour after lunch.

Like stress eating, boredom eating is also a coping mechanism – think of how we reach for our mobile phones out of habit when we’re idle. Sugary treats inject us with a short-lived boost of dopamine. Over time, they become a temporary high that we chase.

The next time you find yourself in the thick of a craving, head outside for a 10 minute walk. A 2015 study shows that quick (but not necessarily intense) bouts of physical activity can moderate cravings for sugar to a very large extent. Consistent exercise may even be the answer to weaning off sugar completely.

A better way to lose weight

Eliminating sugar from your diet is a good start, but if fast and long-term weight loss is your end goal, it may not be enough.

Creeping weight gain is often the result of our bodies becoming more metabolically inefficient with age. When this happens, losing weight becomes an uphill battle even with sensible eating and exercise.

That’s where our CSH therapy® can help. Designed to improve your metabolism in a fast, natural and long-lasting manner, CSH therapy® uses traditional Chinese methods to help you shed your weight with ease. That means no exercise, supplements or extreme diets needed.

Since 2002, we’ve helped thousands of customers achieve their ideal weight. Book a consultation today to find out how we can help you too.

*Results vary between individuals.

Discover more topics:

6 Healthy Habits to Maintain After the Circuit-Breaker

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 27 Feb 2023 08:10:00 GMT

6 Healthy Habits to Maintain After the Circuit-Breaker

As it turns out, life on lockdown had its silver linings too.

For starters, forgoing the commute to the office was a godsend for those who were fortunate enough to have their own space and privacy at home.

In fact, 8 in 10 local employees would like to continue working from home post-circuit breaker. And for those who’ve always wanted to spend more time with family, the few months of enforced isolation was a blessing in disguise.

If you look on the bright side, this entire episode has helped us to cultivate some new habits that will benefit our health in the long run.

If there’s something we’d want to hang onto from the circuit-breaker, these habits would be it.

Good Habit 1: Sleeping more

Getting sufficient sleep has been linked to more effortless weight management . Also: better performance, better brain and heart health, and even a longer lifespan.

And yet, most of us aren’t quite keen on putting that into practice. Sleep deprivation is a global health issue that cuts across all age cohorts. And Singaporeans are guilty of being the third most sleep-deprived worldwide.

Hopefully, the circuit-breaker has helped our country cultivate some healthier bedtime habits. Now that commuting is work has been put on hold for many companies, we’ve been grateful for the extra hour or two of shut-eye in the morning.

Now, to pay off all those years of sleep debt!

Good Habit 2: Having better work and life balance

Not many people are complaining about the distance from coworkers these days. The new normal of remote work has made employers more respectful of boundaries, probably because they’re in the same boat themselves.

Plus, working from home has also given us more say on how we want to allocate our time. Feeling lethargic after lunch? Instead of ploughing through unproductively, get some household chores out of the way, or get a 20-min power nap. After all, you can catch up on your tasks in evening.

Contrary to what your manager probably thinks, having an occasional breather at work has also been proven to make employees more productive. This is because it dramatically improves your attention span, which sharpens your ability to handle tasks faster and smarter.

Good Habit 3: Getting more me-time

In the past few months, there were certainly moments of heightened negativity. It’s hard to worry about your job, your health and your loved ones all the time. Being trapped indoors is also extremely exhausting.

That said, the pandemic has forced us to stop and smell the roses. Whether it’s a jog, a DIY hobby, or something as frivolous as a bubble bath, we’ve learned how to set aside personal time to get through our anxieties.

Since a study recently published in Nature Neuroscience found that new experiences could make you happier, try varying your route or learning a new hobby to up the serotonin factor.

Even though me-time can seem indulgent, it’s important to remember that you’ll be able to care for others more effectively when your cup runneth over.

Good Habit 4: Staying socially connected

The world can be feel like a desolate place when it is under lockdown. This loneliness can have very real consequences on your mental health.

At the start of the pandemic, social scientists warned that the rates of depression will worsen as people continue to isolate. According to a report on CNA , calls to mental health hotlines saw a surge at the start of the circuit-breaker.

Fortunately, according to recent studies done in over 20 countries, people have reported stable levels of well-being during the pandemic.

These findings suggest that people have adapted to the prolonged periods of social distancing. In spite of the circumstances, we’ve come up with ingenious means to maintain social contact and receive emotional support. (Zoom dinner parties and online board games, anyone?)

Isolation has made us more appreciative of our relationships, and that’s fantastic. Scientists have long known that staying socially connected not only bolsters our mental health, but also lowers risk for disease and death.

Good Habit 5: Cooking at home

The pandemic has caused many shifts in habits. But one of the most prominent has to do with our diets.

According to a Nielsen study , one in two locals have switched to making or eating almost every meal at home. Yep, no more eating out or ordering food all the time. Now that we’ve had a taste of this, we’d love to maintain this routine.

Restaurant food and takeout are often loaded with unavoidable amounts of salt and grease. So it’s no surprise that people who frequently prepare their own meals are healthier , consume more fruits and vegetables, and consume fewer calories as a whole. Cooking also grants you more control in terms of ingredients and portions.

Plus, cooking your own meals is more budget-friendly . This especially true if you’re in the habit of prepping a week’s worth of food in advance.

Good Habit 6: Paying more attention to what we eat

Being bored at home has given many of us the motivation to be more hands-on in the kitchen, if only to pass time. An unexpected positive outcome? Not only have our cooking skills improved, we’ve also become more mindful of what we eat.

In fact, 26% of locals reported putting more effort into eating healthier during the circuit-breaker. Dining out is now also less appealing, especially for those who are still apprehensive about crowds.

Either way, the habit of being attentive to ingredients can ensure you’re getting all the nutrients you need for a powerful immune system.

Feeling heavier and sluggish after the pandemic?

If your clothes have tightened during the circuit-breaker, you’re not alone. For many people who already struggle with a slow metabolism, being inactive at home hasn’t helped their waistlines.

Absolute Wellness : Our signature CSH therapy® has been designed as a fast, natural and long-lasting method to reboot your metabolism. Combining traditional Chinese cupping , scraping and heat techniques , CSH therapy® addresses the root of most weight problems. It allows you to shed 4–6kg a month* without exercise, extreme diets or diet supplements involved.

Since 2002, we’ve managed to help thousands of customers attain their ideal weight with a 99% success rate. Get in touch today to see how we can help you too.

*Results may vary between individuals.

Discover more topics:

5 Weight Loss Myths to Ditch Right Now

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 27 Feb 2023 01:43:41 GMT

5 Weight Loss Myths to Ditch Right Now

Spoiler: You cannot control where you lose your fat.

Trying to lose weight, but getting nowhere?

You may have started out with a game plan in mind: Cold water in the morning, followed by a 2km run and a healthy breakfast of gluten-free granola. Forty ab crunches while you Netflix, and you’ll be skipping dinner.

That’s bound to shape you up. Right?

As it turns out, these are just some of the weight loss myths with no scientific basis. In this article, we help you separate fact from fiction.

Weight Loss Myth #1: Working out is essential for shaping up

It’s no secret that consistent strength training and cardiovascular exercise yield many benefits for health. But research shows that working out has relatively little effect on weight management compared to many other lifestyle factors.

Obesity researcher Alexxai Kravitz explains that there are three main components to energy expenditure:

The first is basal metabolic rate, which is the energy expended to keep our bodies functioning when at rest. This accounts for a startling 60 to 80 per cent of total energy usage. The second is the energy used to metabolize food, which accounts for another 10 per cent. The third is energy used in physical activity, which accounts for 10 to 30 per cent… of which exercise is only a subset.

That means that if you’re trying to downsize your dress size, your metabolism plays the largest role in how successful you will be. Going at it through exercise alone would take an overwhelming amount of effort and time.

Weight Loss Myth #2: Spot training slims down specific areas

There are tons of home workout videos that claim to melt your thigh fat in a matter of weeks. But anyone who has put in a month’s worth of resistance training will know it’s not as simple as it seems. Why?

This is because you cannot control where you lose fat.

A study conducted in 2013 measured the effects of exercise on the fat mass of a targeted body area. For 12 weeks, the study’s participants did between 960 to 1,200 leg presses against light resistance. At the end of the 12 weeks, there was no change in fat mass in the leg which had exercised more.

Imagine that your body fat is fuel in a tank. During exercise, your fat stores are recruited equally from all over your body –not just your love handles.

In fact, genetics is the most important determinant where fat is stored . If your mom was saddled with a muffin top, it is likely that you will, too.

Weight Loss Myth #3: Gluten-free is problem-free

A gluten-free diet is the go-to for people suffering from celiac disease (an autoimmune condition that leads to gluten damaging the small intestines).

That hasn’t stopped perfectly healthy people from jumping on the gluten-free bandwagon now that it has become one of the most mainstream diet trends. But if you don’t suffer from a gluten allergy or gluten hypersensitivity, there is no evidence that going on a gluten-free diet will make you leaner or healthier .

On the contrary, a gluten-free diet may even correlate with weight gain. Many processed gluten-free products are also calorie bombs with massive amounts of sugar and fat while being relatively nutrient-poor . And these downsides far outweigh whatever marginal benefits a gluten-free lifestyle may have.

No matter which health diet you opt for, don’t forget one of the most important commandments of eating well: Portion control. Without moderation, even fruits and wholegrains can lead to weight gain.

Weight Loss Myth #4: Cold water burns calories

Water is essential for a healthy gut – and for keeping your metabolic functions in order. But how big is its role in weight loss?

Only one study has shown that being well-hydrated helps the body to expend more energy, but the effects were so mild that it did not amount to any significant weight loss.

What about the weight loss myth that cold water burns fat? Well, it is true that your body will spend some energy to raise its temperature back up to normal, but downing a glass of ice cold water burns only eight calories. That’s just the equivalent of a pickle!

Weight Loss Myth #5: Skipping meals keeps you lean

Now that we know that our metabolism is doing most of the heavy lifting when it comes to weight loss, it’s important to know how to keep your metabolic engine humming. And one way to do that is to not skip meals.

Contrary to conventional wisdom, skipping meals can actually lower your metabolism. This is because when you’re famished, your body activates its energy conservation mode, whereby it stubbornly holds on to your fat stores.

Instead, try refueling your body with frequent light meals. Eating a low-calorie meal every four to six hours while we are awake not only keeps the metabolism in an optimum state, but also helps to regulate blood sugar.

CSH therapy® is not a myth

As your metabolism gets more sluggish with age, weight loss can feel like an uphill task, even with regular exercise and a reasonable diet.

Absolute Wellness : That’s where our CSH therapy® program can help. Using traditional Chinese techniques of cupping , scraping and heat , our signature CSH therapy® was designed specially to boost metabolism and sculpt the body within four to eight sessions*.

It’s safe, natural and has brought about long-lasting weight loss for thousands of our clients since 2002.

Book a consultation to find out all about the proven way to lose weight.

*Results may vary with individuals.

Discover more topics:

7 Things That Happen When You Lose 5% of Your Weight

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 22 Jun 2020 07:00:00 GMT

7 Things That Happen When You Lose 5% of Your Weight

There's more to it than numbers on the weighing scale.

Trying to lose weight can sometimes seem like a long and winding obstacle course. But you don’t have to shrink by two dress sizes to reap the benefits of weight loss.

In fact, research shows that shedding as little as 5% of your body weight can translate to positive, measurable outcomes.

These are the 7 amazing things that happen when you lose just 5% of your body weight:

You’ll have a better ratio of good cholesterol to harmful cholesterol

Having an imbalanced diet that’s high processed foods and saturated fat (ahem, pandemic snacking ) can take your cholesterol levels off the charts. This can possibly lead to chronic heart issues and increase your risk of stroke.

In a trial comparing three popular diets – the low-fat diet, the low-carb diet and the Mediterranean diet — researchers found that all led to slight weight loss. Respectively, it averaged 3.3kg, 5.5kg and 4.6kg of weight loss over the course of 2 years.

Despite the relatively modest shed, all participants improved their ratio of good cholesterol to harmful cholesterol. The low-carb group showed the most improvement at 20%, but even the low-fat group which came in last didn’t trail too far behind at 12%.

You’ll be less susceptible to metabolic syndrome

Metabolic syndrome is a group of interrelated red flags that severely raise your risk of diabetes and heart disease.

If you have a waist circumference of more than 90cm (for men) or more than 80cm (for women), have high blood pressure or high blood sugar, chances are you have it.

The good news is if you’re obese or overweight , bringing your weight down by just 5% could lower your chances of getting metabolic syndrome by 22%.

And the more you lose , the more you stand to gain. Those who lost 20% of their weight lowered their risk of metabolic syndrome by an amazing 53%.

You may stave off type 2 diabetes

Another reason to keep your eyes on that 5% weight loss target: it’s enough to beat back major risk factors that are behind type 2 diabetes. Research shows that even with moderate weight loss, your body’s insulin sensitivity will improve as a whole.

This means your cells can use the glucose in your blood more efficiently, which helps to suppress your blood sugar.

“These results demonstrate you get a large bang for your buck with a 5% weight loss,” shared researcher Samuel Klein of Washington University School of Medicine. “You don’t have to lose 50 pounds to enjoy important health benefits.”

You’ll see improvements in your blood pressure

If you’ve been experiencing in spike in blood pressure, losing a touch of weight may help reverse some of the damage. According to a year-long study with overweight adults, even a 2-4kg weight loss resulted in tremendous upsides in terms of blood pressure.

And those who kept on with their diets after 12 months made a larger dent on other markers of health.

Goes to show that dieting is a marathon, not a sprint! Instead of going for quick-fix crash diets , it’s more important to adopt a realistic eating habit that you can sustain.

You may downsize your cancer risk

Your fears about the big C are well justified. Not only is it the leading cause of death in Singapore, it affects women more than men, and numbers are on the rise.

But don’t lose hope just yet. Several studies have found that weight loss can impact cancer incidence and mortality. This is especially true with female obesity-related cancers such as breast, ovarian and endometrial cancer.

There are several reasons why excess weight can heighten your cancer risk. When present in massive amounts, fatty tissue can fire up chronic inflammation throughout your body. This may in turn result in DNA damage and cancerous growths over time.

You may not be able to control all the factors that cause cancer, but keeping an eye on your weight may be the best preventative measure. A study by Concord Cancer Centre also concludes that weight loss could stop cancer from relapsing in survivors.

You can suppress chronic inflammation

Age, stress, poor sleep and – you guessed it – excess weight can create constant inflammation in your body. When this happens, your body starts to attack itself. This can trigger symptoms like itching, redness, psoriasis and allergies.

The annoying part about inflammation is that it can lead to even more aggressive weight gain, thereby creating a vicious cycle.

Even losing 1kg a month can help to rein in the cytokines that are responsible for this inflammation. Start small!

You can stave off incontinence

The annoying part about inflammation is that it can lead to even more aggressive weight gain, thereby creating a vicious cycle.

Even losing 1kg a month can help to rein in the cytokines that are responsible for this inflammation. Start small!

Maximise your health benefits and enjoy a slimmer figure

Trying to lose just 5% of your weight may not seem like much. But if you’re already struggling with slow metabolism, this goal can feel out of reach.

Here’s where we can help. Our signature CSH therapy® uses traditional Chinese techniques to boost your metabolism in a long-lasting manner, helping you lose as much as 6kg in a month* without any exercise, extreme diet or supplements.

Since 2002, we’ve helped thousands of customers achieve their ideal weight with a 99% success rate and no rebound. Get in touch today to find out how we can help you look and feel your best.

*Results vary between individuals.

Discover more topics:

Can a Plant-Based Diet Help You Lose Weight?

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 08 Jun 2020 04:00:00 GMT

Can a Plant-Based Diet Help You Lose Weight?

This one is for the veggie lovers.

As its name suggests, a plant-based diet consists of plenty of fruit, vegetables, legumes, seeds and nuts with a drastically limited intake of meat.

You may have heard of popular plant-based diets such as the Mediterranean, macrobiotic, and raw food diet. Of course, you can take things even further with a vegetarian diet or a fully vegan one.

Health and eco experts seem to love plant-based diets in general because they not only downsize our greenhouse gas emissions and impact on the environment but also offer a plethora of health benefits.

Why plant-based diets?

A plant-based diet can trim your risk of heart failure well over 40% . In fact, the diet brings down your overall risk of dying from heart disease in the first place.

Scientists have also linked the veggie-heavy way of eating to better blood sugar management and mental and emotional health .

Unsurprisingly, multiple studies have proven that following a plant-based diet makes for a leaner waistline.

One study found that ladies who phased out all animal products lost about 450g a week even without calorie-counting or exercise. And for the most part, they’ve managed to keep the weight off even after two years.

It’s not hard to see how this can happen. For a start, plant-based diets fill you up with plenty of hunger-inhibiting fibre that your stomach takes a long time to digest.

And compared to plant foods, animal products like meat and cheese tend to be higher in fat – and fat simply contains more calories. You can save 255 calories just by swapping out the meat patty (277 calories) in your burger for a juicy portobello (22 calories).

But before you pull out all stops for a plant-based weight loss diet, keep the following guidelines in mind.

Eat a variety of plant-based foods

When you have a rich diversity of microbes in your gut (also known as gut flora), you have a more stable and resilient immune system. And eating a variety of plant-based foods can help you achieve just that.

That’s because dietary fibre can stimulate the growth of beneficial bacteria in your gut that prevent inflammation.

A recent study also showed that people who eat 30 or more different types of fruit and vegetable each week enjoyed stronger gut health compared to those who eat 10 types or less.

That said, you want to make sure you’re going for unrefined plant-based foods as much as possible. Fries, chocolates, veggie chips and imitation meats are technically plant-based, but you know they’re not ideal for your waistline. Plus, these junk options tend to be laden with salt which can lead to water retention and bloat.

Don’t buy into vegan desserts

If it sounds too good to be true, it probably is. Vegan desserts are heavy on dairy-free substitutes like banana and coconut cream, and are often touted as more nutritious versions of the same treats.

That’s not entirely true though.

Though the ingredients that go into vegan desserts are more less sinful than sugar and butter, they tend to be on the sweet side. Dates – an essential ingredient for no-bake vegan brownies – can contain up to 80% of sugar . Vegan dessert recipes also tend to be more fattening since they rely a lot on coconut oil and nuts.

Making matters worse, these recipes often call for additional sweeteners such as honey or rice malt syrup. Those aren’t really much better than plain white sugar .

Beware of plant-based foods’ halo effect

Don’t let your guard down with health foods, organic foods, or snacks labelled “low in sugar” or “low in fat”. As a result of sexy buzzwords, we are often misled into overestimating how nutritious these foods are .

Common examples? Cold-pressed juices, Greek yogurt, sea salt, and anything gluten-free.

In multiple studies that have researched this “health halo” effect, this thinking leads consumers to overeat or feel they’re entitled to eat more.

To overcome this, it’s important to take a closer look at the nutrition labels and the recommended serving size.

It’s also important to be honest with yourself. Don’t think you’re doing your waistline favours with an acai bowl topped with granola, coconut and multiple servings of fruits and nuts!

Watch out for starchy vegetables

Not all plant produce is equal.

Harvard University researchers discovered that while having a plant-based diet filled with high-fibre, low-carb ingredients generally helps you lose weight, you should watch out for starchy vegetables like potatoes and corn.

Unlike non-starchy greens, they tend to result in hunger pangs by spiking your blood sugar.

Don’t eat too many nuts

Having too much of anything can make you gain weight, and this is especially true when it comes to nuts. Although they have numerous benefits, nuts contain up to 80% fat – that’s a lot of calories in one crunch!

All in all, you should limit yourself to four handfuls of unsalted nuts per week.

Be careful when eating out

It’s almost impossible to get your daily serving of greens if you have a habit of dining out. Takeout vegetables are often prepared with MSG-laden gravy to up their flavour. Even at mid-range restaurants, the portion and selection of vegetable offerings isn’t much to shout about.

One way to work around this: Order a vegetarian main, preferably one that is grilled or roasted.

Ordering one to go at a salad kiosk? Watch out for dressings and toppings – those things add up! Play it safe by asking for dressings on the side.

Lose weight the easy way

Switching up your diet can be a pain, but it doesn’t always work if what you’re looking for is fast, long-lasting weight loss.

The problem isn’t your diet – it’s your metabolism.

As our metabolism slows with age, weight loss starts to feel like an uphill battle even when you eat well and exercise regularly.

That’s where our signature CSH therapy comes in. Our CSH therapy program produces fast, natural and long-term weight loss by jumpstarting your metabolism using a traditional Chinese approach. The best part: No extreme diets, no supplements, no exercise involved.

Read some of the reviews from the thousands of satisfied customers who rave about how CSH therapy® has transformed their weight for good.

Interested to know how we can help you? Book a consultation today.

Discover more topics:

Stock Up on These Foods this Circuit-Breaker Period

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 11 May 2020 04:00:00 GMT

Stock Up on These Foods this Circuit-Breaker Period

Eating well on lockdown is the ultimate self-care.

Trying to reach your health goals this circuit-breaker can be a tall order. You’re probably not as active as before and maintaining sensible eating habits is harder now that grocery runs are a lot more inconvenient.

Plus, following a healthy high-protein diet may seem even more impossible now that your Facebook feed is flooded with fatty, sugary recipes that are perfect for stress-eating.

But here’s some good news: a high-protein diet is totally attainable even under quarantine. There are plenty of protein-rich ingredients with long shelf lives that you can squirrel away in your pantry or freezer.

Here are the choice foods you’ll want to stock up on this circuit-breaker.

1. Seafood

Now that you’re mostly inactive at home, you probably don’t want a heavy menu that makes you feel even more sluggish than you already are.

Seafood makes our eyes light up because it’s low in calories and high in essential minerals, omega-3 oils and protein . It also upgrades your meals with loads of natural flavour without requiring over-the-top seasoning.

Although fresh seafood spoils quickly, you can still source for them in canned or frozen form. These can store for a long time and often come at a fraction of the price, too. Stock up your freezer with healthy fish options and some of our other favourite crustaceans and molluscs including shrimp, mussels, squid, scallops and lobsters. Cans of tuna, sardine, octopus and salmon also make great pantry essentials.

Toss the seafood in stir-fries and salads, or grill, broil or bake them for light recipes that are just as satiating . Between these seafood options, you’ll be able to prepare everything from everyday bites to gourmet meals for treat-yourself evenings.

2. Nuts and seeds

Go nuts and stock up your pantry with a variety! These nutrient powerhouses don’t take up much space.

Research shows that nuts and seeds are able to moderate your risk for heart disease, stroke and type 2 diabetes.

Stock up on our favourite nuts such as almonds and walnuts, as well as seeds like chia, pumpkin and sunflower. Sprinkle nuts and seeds on stir-fries or salads for crunch, or nibble on them for an afternoon perk-me-up. Derivatives like nut and seed butters have earthy flavours that pair well with savoury meals like chicken skewers and roasted vegetables – and just as well in sweet treats like waffles and smoothies.

If you’re in a DIY mood, you can use whatever’s in your stash to whip up your own batch of homemade dips for straight snacking too.

3. Eggs

As one of the best foods for weight loss , eggs are clear winner. They store well too. If you want something hassle-free, you could stock up on boiled, unpeeled eggs for a nutritious two-bite snack.

For a fuller meal, you could spread scrambled eggs on a breakfast toast, or heap it onto a pan for a quick shakshuka (empty a can of tomatoes, herbs and eggs into a sauté pan and cook until the eggs are done to your liking).

Eggs are also perfect for holding together simple comfort foods like fried rice and omelettes – those 10-minute meals where you can use all the bits and bobs in your fridge and still wind up with something tasty.

4. Soy products

Put your reservations about soy away. Not only are soy products a reliable source of vegetarian protein, they are also much more affordable than meat or fish if you are keeping an eye on your grocery budget.

Recent research suggests that soy products may actually lower, not increase, your risk of cancer . Supplementing your diet with soy also preserves muscle mass , something we’ll stand to gain from now that we’re mostly sedentary. It’s also beneficial if you’re going through menopause as the phytoestrogens could rebalance the hormones in your body.

One of our favourite soybean snacks to stock up on is edamame. It only takes a few minutes of boiling in salted water to turn them into an instant crowd-pleaser. Tofu, tofu puffs and fermented soybeans (or tempeh) are also relatively mild-tasting and can be incorporated in a variety of dishes from hot pots to curries and stir-fries.

For a more substantial meal, marinate firm tofu before grilling, roasting or stir-frying and you’ll forget about meat in no time.

5. Greens

It’s convenient to remember that most vegetables that grow above-ground will satisfy your low-carb, high-protein diet.

While you can’t expect too much protein in produce, veggies and fungi like capsicum, cucumber, mushroom do contain some. They are also high in vitamins and nutrients that enhance your immunity. Veggies contain lots of fibre too, which shrinks your appetite naturally and will make you think twice about reaching for a second serving.

Although veggies are best fresh, there’s no harm in stocking up on freezer-friendly options like broccoli and spinach. Or you could prepare the veggies and then refrigerate them for microwaveable meals later! In the canned aisle, we’d stay away from the uninspiring baby corn and asparagus. But tomatoes, beets and peas get our stamp of approval.

6. Dairy products

Thankfully, this diet has some room for cheese and yogurt.

Cheese lends itself well for snacks, salad bowls and oven-baked goods like quiches. You could also garnish your greens with cheese before setting them on the grill for a more layered flavour and texture.

Yogurt is delightful on its own or topped with nuts, fruits, or granola (yes, oats are low in carbs ). Or stir in chopped herbs to make an airy sauce that will easily elevate a meal of rubbery chicken. For desserts, freeze yogurt to make low-sugar, low-fat popsicles. We also love the tasty tang that yogurt imbues to stews, soups and curries.

7. Fruits

If you have a sweet tooth, you’ll want to stock up on kiwis, honeydews, watermelons and cherry tomatoes. They’re perfect for mixing together in a fruit salad with lemon drizzle, or blending into a shake.

Prefer savoury and sweet combos? Fruits like apples and pears work surprisingly well in stir-fries too.

If you’re up for something with a crispy bite, check out this 4-step baked apple chips recipe .

8. Chocolate

We think we speak for many people when we say chocolate makes staying in a lot more bearable.

Fortunately, dark chocolate has been found to prevent hunger pangs – live a little and enjoy a square every now and then. (Milk and white chocolate don’t boast quite the same benefits, though.) Alternatively, settle in for the evening with some hot chocolate or an avocado chocolate mousse .

Don’t stress about your weight during the circuit-breaker period

It’s normal to feel your clothes tighten now that this circuit-breaker has got us moving less and eating more. But if you’ve had a history of struggling with weight gain, it could be because of slower metabolism brought on by age.

As your metabolism slows down, losing weight becomes an uphill battle no matter how much you diet and work out.

By combining traditional Chinese techniques , our signature CSH therapy® boosts your metabolism for fast, natural and long-lasting results. The best part: There are no extreme diets, supplements or exercise involved.

Since 2002, we’ve helped thousands of customers achieve the figure they want with no weight rebound. Get in touch to find out how you can see results in just a month.

Discover more topics:

The 3 Stages of Eating During a Pandemic

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 04 May 2020 04:00:00 GMT

The 3 Stages of Eating During A Pandemic

Plus, tips for turning unhealthy eating habits around.

Trying to maintain a healthy diet during normal times is tough enough. With the COVID-19 pandemic, it’s almost impossible.

It’s not surprising that how we eat closely relates to how we feel. And a few months’ worth of job and health worries can really throw a curveball at your eating habits.

If you’ve started using food as a crutch for comfort, you’re not alone. Studies show that eating habits have shifted towards the unhealthy on a global scale, with massive upticks in the consumption of refined carbohydrates.

Here are the 3 stages of eating your feelings through a pandemic:

Stage 1: The Abundance Stage

This stage happened at the start of the outbreak, when life went on as usual. Some ingredients at the grocer ran out faster than others, but for the most part, people didn’t have trouble stocking their pantries.

But as working from home became the new normal, we found ourselves succumbing to non-stop eating . Whether it was out of boredom or stress, but it didn’t help that we were always just a few metres away from our refrigerator.

Or that we had a kitchen stocked full of perishables . Or that because businesses were shuttering and there was no reason to head out, we suddenly had a lot more time to experiment with our inner chef.

Every week, there seemed to be a new recipe trending. TikTok-famous dalgona coffee ! Burnt basque cheesecake ! Mochi treats ! Binge-eating seemed like a nice reward for all the inconvenience the pandemic is putting you through.

Stage 2: The Emotional Eating Stage

With circuit-breaking precautions in full force, the stay-home period is officially starting to frustrate you.

Though cooking at home for the past few weeks had been refreshing, you’re missing all your favourite local foods and eating out in general. You’re probably also annoyed that some of your grocery staples are constantly out of stock .

Then again, your mealtime woes are just one of your many stressors. Being isolated from family and friends, working from home, and the news cycle have become constant sources of anxiety for you.

The reason why we overeat when we’re stressed has a lot to do with a hormone known as cortisol. After a stressful fight-or-flight episode, cortisol opens up your appetite – this is to help your body replenish the energy it spent on repelling the threat.

When you suffer from long-term stress, such as a three-month quarantine, your cortisol levels remain elevated. It’s no wonder why our snacking is off the charts (darn that viral Jjapaghetti video recipe). And don’t forget about daytime drinking .

Before long, our eating habits and general inactivity start to take a visible toll on our weight.

Stage 3: The Recovery Stage

By now, it’s been a few weeks of emotional eating, and you can’t help but feel a little guilty for all the banana bread you’ve polished off.

You have grown accustomed to the new normal of working from home, and have hopefully developed healthier stress management methods that don’t involve binging.

This is small comfort, but take heart that it’s not just you. Worldwide sales of chips, cookies, ice cream and processed foods in general have gone soaring as people relaxed their diets in the name of self-care.

Now that you’re in a better place, you’re probably ready to step up your fitness routine to work off the extra weight. And that has fantastic implications for your dietary habits too –research shows that the more we exercise, the more our diets tend to improve .

That’s simply because positive results reinforce positive psychological changes.

Weight loss power moves

No need to go on a crash diet just yet. Even though gyms are still off-limits, there are a few strategies you can use to manage your weight from the comfort of your home:

Use a standing desk
Height-adjustable standing desks help with more than burning an extra 1000 calories a week . It also helps to alleviate pain and heart problems that are often the result of a sedentary lifestyle . If the idea of standing all day doesn’t interest you, at least do it for a few hours after lunch – studies show that 180 minutes of standing after a heavy meal did wonders for blood sugar levels.
Eat and drink mindfully
Besides paying attention to the foods you eat , it’s important to focus on the eating experience. Being distracted by TV shows or work during dinnertime can leave you wanting more. To increase feelings of satiety, one US study suggests you may want to eat from a smaller plate, or a plate with a hue that contrasts strongly against your food. This visually tricks you into overestimating your portion size.
Hydrate wisely
Zero-calorie water is an ideal choice as it doesn’t induce sugar highs (like juice or soda) or caffeinated jitters. If you can’t do without caffeine, opt for black tea over coffee. It’s less bitter, and hopefully removes any temptation to add milk or sugar for a sweeter taste. And try your best to nix your lockdown drinking habit – gram for gram, alcohol contains about the same calories as fat.

Shed your stubborn kilos with minimal effort

As your metabolism slows down, losing weight becomes an uphill battle no matter how much you diet and work out.

Absolute Wellness combines traditional Chinese techniques, our signature CSH therapy® boosts your metabolism for fast, natural and long-lasting results. The best part: There are no extreme diets, supplements or exercise involved.

Since 2002, we’ve helped thousands of customers achieve the figure they want with no weight rebound. Get in touch to find out how you can see results in just a month.

Discover more topics:

How to Prevent Weight Gain This Circuit-Breaker Period

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 20 Apr 2020 06:00:00 GMT

How to Prevent Weight Gain This Circuit-Breaker Period

We've all been there.

We’re halfway through our circuit-breaker. Are you feeling pudgier going into the second month of hunkering down at home? You’re not alone.

For many people in isolation, eating out of stress or boredom is a common coping mechanism. Plus, it’s never been more convenient to raid your fridge between work calls and Netflix binges. Let’s not forget all the #procrastibaking that’s flooding your Instagram feed too.

It doesn’t help that we’re probably exercising less than before too (home calisthenics just isn’t everyone’s cup of tea). Unsurprisingly, this can lead to steady weight gain. It’s what experts are terming “ Quarantine 15 ”. This is a play on the term “Freshman 15”, which refers to the 15 pounds (6.8kg) that university students often pile on.

Want to undo some of the damage before circuit-breaker is lifted? Here are some simple strategies.

Follow an eating schedule and plan your meals

We know all the days and hours are starting to become a blur, but it wasn’t so long ago that we observed a routine of three meals a day and a light bite in between.

Reclaim some structure this circuit-breaker ( you might feel more purposeful, less stressed and happier for it too ) by setting aside time for all your meals without compromise. This will help you stay on top of your portions – the science agrees with this, too. One study found that indulging more than three full meals a day led to a wider waistline while another study found that eating smaller meals had no impact on appetite control.

Planning helps. On a day to day basis, use a food journal to list down what you’re in the mood for. Not only will this make grocery shopping a breeze, it’s also an opportunity for you to identify nutritional gaps. It’ll probably even do a favor for your food and delivery expenses

Stay hydrated

When was the last time you had a glass of water? It’s possible to mistake a growling tummy for a sign of the munchies when it is in fact thirst. Research published in journal PLoS One shows that having a high-fat and high-sugar diet might make you less receptive to internal cues of thirst, causing you to confuse it for hunger.

Snack smart

If you’ve ever unintentionally worked your way through a whole bag of Doritos over Netflix, this is for you. For times when you’re craving a bite, pouring out a sensible serving onto a plate or your hand goes a long way.

You should never gorge from the bag as it makes it hard to estimate your portions – especially if you’re absent-mindedly eating while multitasking.

If you need snack ideas to get you through this circuit-breaker, our blog is full of tips to help you eat well. Get familiar with the nuts that are most weight-friendly or the guilt-free dips you can prepare in 30 minutes or less. Learn which are the best snacks to prevent overeating and find out how to shrink your appetite naturally .

Go easy on comfort foods and watch out for liquid calories

At the start of the circuit-breaker, it probably felt fine to pamper ourselves with some day drinking and junk food. After all, it’s a stressful period and we could all use a little self-care!

But this hedonistic way of eating can’t go on forever. And while it’s important to exercise some self-restraint with your comfort foods, you should also watch out for the liquid calories. Sorry, bubble tea lovers! Coffee, alcohol and even fruit juices should be enjoyed in moderation. A glass of fresh juice can easily conceal as many calories as a can of Coke.

Get occupied

There’s nothing quite like mindful activity to make you forget that you’re peckish. On days when you don’t have to work, check in with your friends over Zoom or spring-clean your apartment. The Internet is replete with interactive apps, games and lessons that will keep your mind and body 100% engaged. Basically, choose an activity that isn’t about testing out yet another chocolate chip cookie recipe.

Make an effort to move more

Singapore’s Health Promotion Board recommends 150 minutes of activity a week to combat weight gain as well as serious illnesses like heart disease, type 2 diabetes, depression and stroke. To get the most out of your workouts, each session should last at least 10 minutes.

If you’re not motivated to devote time for indoor workouts, that’s fine. But don’t underestimate the power of tacking on simple movements to household activities.

For example, you could bargain with yourself to finish a set of sit-ups, squats or planks before heading for the fridge, or do some light stretching before or after visiting the bathroom. Get creative with items around the house to substitute for weights: Filled bottles or boxes are all fair game. Get out of your seat – walk while you talk on phone calls. Use the stairs when you leave your apartment to go to the supermarket.

Bottom line? Any activity is better than none. Make it your circuit-breaker goal to start a fitness journal if you want to keep yourself accountable.

Get enough sleep

Countless studies tout the benefits of clocking at least 7 to 9 hours of uninterrupted sleep every night. Not only does it work wonders for your mood and health , it also counters against the inexplicable cravings that come about when your mind is exhausted. The reason is simple: Fatigue can impair the part of your brain that’s responsible for making sensible eating choices. When you’re sleep-deprived, the reward centers of your brain – which is motivated by primal desires – shift into high gear, which means you’re more likely to hanker for sweet and salty food .

This recent American study found that having adequate sleep, as opposed to having snooze time cut by 33%, went a long way in helping participants manage their hunger pangs. The participants were also more likely to consume reasonable portions of food.

Can’t seem to keep your weight down during this circuit-breaker period?

If your best weight loss efforts aren’t translating to results, it could be because of a metabolism that’s slowing with age. When you have a poor metabolism, keeping lean becomes an uphill battle no matter how rigorously you diet or work out.

At Absolute Wellness , our signature CSH therapy® is a natural Chinese approach that produces fast, natural and long-lasting weight loss by resetting your metabolism . It combines cupping , scraping and heat treatment therapies to stimulate weight loss without the need for exercise, supplements or extreme diets.

We’ve helped thousands of satisfied customers achieve their ideal figures without rebound. Get in touch to find out how we can help you feel more confident in your skin.

Discover more topics:

Is Cupping or Scraping Better For You? It Depends

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 21 Jan 2020 04:00:00 GMT

Is Cupping or Scraping Better For You? It Depends

Many of their health benefits overlap.

TL;DR

Cupping therapy treats chronic conditions (respiratory issues, hypertension, joint pain) while scraping therapy addresses short-term problems (poor circulation, immunity, muscle stiffness). Both TCM techniques improve blood flow and metabolism with no side effects, making them effective individually or combined for weight loss without diet or exercise requirements.

Among all the therapies used in traditional Chinese medicine, cupping and scraping (also known as guasha) stand out as some of the most commonplace and well-known treatments. Since they came into existence about 2,000 years ago, practitioners have used them to treat a variety of ailments including respiratory dysfunction, hypertension, stiffness, pain and even poor skin health.

How cupping and scraping work

Over time, factors such as malnutrition, inactivity, smoking, stress and age can cause your circulatory system to become less efficient. This interferes with the delivery of freshly oxygenated blood to cells and tissues, which then impairs their ability to perform basic metabolic processes like repair and reproduction.

It also means that the circulatory system is less good at flushing out ruptured fat cells and waste. All of this can result in a stagnant metabolism that could have implications on your health, appearance and quality of life.

On top of weight gain, other physical symptoms you may experience include numbness or coldness in limbs, poor appetite, indigestion, as well as general fatigue. Your complexion may also appear more lackluster than usual.

Cupping and scraping are well-suited to jumpstart your circulatory engine, allowing your metabolism to function at optimal levels again.

If you’ve never tried cupping or scraping , think of cupping as a reverse deep-tissue massage. With cupping, practitioners place cups on selected points along your skin surface, creating a suction that opens up capillaries. This mobilises fresh blood flow into the site of application. With scraping, a blunt handheld tool is applied on the problem area in broad high-pressure strokes. Likewise, this process stimulates stagnating blood in lymphatic tissue while pulling metabolic waste to the skin surface.

Depending on the severity of stagnation, these treatments may leave marks on your body that last about a week. However, with repeated sessions, the discolourations should disappear more rapidly.

Both treatments are safe with no side effects, and they certainly offer more benefits over wait-and-see approaches such as using analgesics or getting bed rest. However, as with any changes to your health regimen, be sure to consult a doctor first especially if you are pregnant or are suffering from a preexisting chronic condition.

Should you choose cupping or scraping?

Many of their benefits overlap. According to traditional Chinese medicine, cupping excels in treating symptoms stemming from chronic conditions. This can encompass respiratory problems, hypertension, as well as joint pain.

On the other hand, scraping is appropriate for more general or short-term frailties. This can manifest in the form of poor sleep, poor immunity or poor circulation.

If you have larger portions of your body that need to be treated, cupping could be more effective. If the area to be treated is small, uneven, or covered with hair (such your fingers or scalp), scraping therapy offers more targeted precision.

What cupping is best for

1. Respiratory problems
Those suffering from chronic congestion, coughs or cold may find relief in cupping.

One study in the bimonthly Pakistan Journal of Medical Sciences found that research participants who tried cupping had more promising oxygenation levels than the control group even after 12 hours. The participants also felt livelier and reported an improvement in respiratory function after their cupping sessions.

2. Hypertension
Consider cupping as a complementary approach if you have long-standing high blood pressure.

A report published in the Journal of Integrative Medicine concluded that cupping is a fast-acting solution for lowering blood pressure levels. Even after four weeks, study participants had lower blood pressure levels compared to participants in the control group. Although the effects were less prominent after eight weeks, cupping is a good complement to your current treatment as far as meds-free processes go.

3. Knee pain
Even the most basic movements is painful when you have knee problems. Moreover, further degeneration can occur if there’s poor blood supply to your joints.

Cupping helps by recruiting oxygenated blood to slow-healing body parts, and research proves that it helps. Patients who did cupping had 2.6 times more pain relief than participants who used an anti-inflammatory analgesic gel. Furthermore, those who received cupping also performed significantly stronger on a walking test than those who did not.

What scraping is best for

1. Stiffness and pain
Scraping is a popular treatment for targeting aches in the neck and lower back . It is also effective for relieving muscular tightness .

Similar to the Graston technique used by physical therapists and chiropractors, which is likely to be a derivative of scraping therapy, scraping works by breaking up deep-seated scar tissue under the skin. This resulting inflammation in the troubled site then triggers your body’s healing response.

2. Poor circulation
When you have poor blood circulation , it can result in constant coldness or numbness (especially in your extremities) and a pale appearance. You may also experience constant lethargy.

In one American study, scraping was found to improve circulation by four times with no adverse reactions.

3. Poor immunity
If you seem to catch every bug out there, scraping may help as an all-natural immunity booster.

One study shared that scraping helps to guard against oxidative stresses that increase your susceptibility to illnesses by harming your cells. In another study , animals with hepatitis showed lower levels of liver inflammation after scraping.

Combining cupping and scraping for weight loss

When our metabolism slows with age, it takes a toll on our weight and overall health. With a slow metabolism, maintaining and losing weight often feels like an uphill battle even with regular exercise and healthy eating habits.

As part of our signature CSH therapy , we combine cupping and guasha to promote weight loss by firing up your metabolism , resulting in fast, natural and long-lasting weight loss. The best part: There is no exercise, extreme diets or slimming supplements involved.

In most of our clients, this results in 4 to 6kg of weight loss in 4 weeks on top of full-body inch loss* . Since 2002, we have helped thousands of satisfied customers to reach their ideal weight.

Make the first step to transform yourself in 4 weeks. Book an appointment today.

*Results may vary between individuals.

Discover more topics:

5 Surprising Reasons You’re Gaining Weight

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 07 Jan 2020 05:00:00 GMT

5 Surprising Reasons You’re Gaining Weight

Watching your portions isn't always enough.

Watching your weight, but still piling on the pounds?

A widening waistline is often the result of overeating or not getting sufficient exercise. But if you’re getting pudgier despite a sensible amount of eating and working out, it’s time to consider these less obvious causes.

1. Eating out all the time means higher intake of trans fat

With Singaporeans working some of the longest hours in the world, it’s no wonder that many of us resort to eating out once or twice a day. In households where both parents work, it’s harder for families to make time for grocery shopping and cooking. This means more takeout food with a higher salt and fat content than if you had whipped up the meal yourself.You have no control over the type of fat used in commercial cooking, either. Until the Ministry of Health implements a ban on partially hydrogenated oils (PHOs) in all foods sold in Singapore in June 2021 , your commercially-prepared food could contain PHOs. That’s a major source of artificial trans fats.

Artificial trans fat is not only fattening, but it also amplifies your risk for cardiovascular disease and type 2 diabetes while providing zero nutritional value.

2. Eating on the go and not sleeping enough can cause weight gain

This is for the workaholics! Are you constantly pressed for time to finish your meals and sleeping a mere four to six hours a night? Irregular sleeping hours and always eating on the go are some of the unseen drivers of weight gain.

Studies show that people who speed eat are likelier to eat more. When you gorge on your meal too quickly , your brain doesn’t have enough time to process hormonal responses from your stomach announcing that you’re full. That’s one way your portions become a lot larger than they need to be. In fact, speed eaters are twice as likely to be obese!

Research also shows that not having enough shut-eye spells all kinds of trouble for your weight. Insufficient sleep can short-circuit the hormones that regulate appetite, giving rise to hunger pangs throughout the day. Sleep-deprived people also make unhealthier food choices, since fatigue can impair the part of your brain in charge of decision-making. In one study, people who clocked more than eight hours of sleep every night were rewarded with less body fat.

3. Don’t underestimate the impact of stress

Being stressed out and being denied sleep can have a negative effect on your psychological well-being. But that’s not all.

A combination of high chronic stress and sleep deprivation can cause your cortisol, or fight-or-flight hormones, to spike. Part of cortisol’s purpose is to replenish your energy after you’ve fought or fled from your perceived threat. This causes your appetite for carbohydrate-rich foods to grow. That’s how the term “stress eating” came about! Of course, it doesn’t help that we’ve become much less physically active than our hunter-and-gatherer ancestors.

One knock-on effect of heightened cortisol levels is weight gain. Specifically, weight gain in the midsection of your body.

But more seriously, persistently high cortisol levels can lead to a hormonal defect called leptin resistance.

4. Leptin resistance and weight gain

Beating the bulge is not as straightforward if you are resistant to leptin, which is often referred to as the satiety hormone. Being resistant to leptin means your body is less responsive to pleasure signals from your gut, which again makes you more prone to overeating.

Here’s how it works. Leptin signals to your brain that you have enough fat stored in your body, which is like a red light to pause eating and start metabolising your fat reserves instead. It is produced by fat cells – the more body fat you have, the more leptin is sent to your brain to limit food intake. However, in obese people, the hypothalamic cells in their brains may not recognise the signal.

Eating processed foods that are high in sugar can cause your fat cells to overwhelm your hypothalamus with leptin. Over time, the body can become desensitised to leptin (just like how people become resistant to insulin). This results in excessive levels of hunger.

How do you know if you have leptin resistance? If you are constantly craving for food, are overweight by more than 7kg and have a significant percentage of belly fat, chances are that you have some extent of leptin resistance.

5. Other less obvious reasons for weight gain

Medical reasons are a possible cause of sudden and unexpected weight gain. Do any of the following apply?

Dehydration: You might find it harder to lose weight if you’re chronically dehydrated. We rely on water for many functions on the cellular level. Water enables the proteins that are responsible for virtually all chemical reactions in your body. Without enough of it, your body compensates by slowing down your metabolism. This not only causes weight gain but poor digestive function as well.
Medications: Does your weight gain coincide with usage of certain medications like oral contraceptives, antidepressants and steroids? Some of these drugs may impair your energy levels, making it harder for you to stay physically active. Others may result in your appetite going haywire. Water retention is a common side effect as well.

CSH therapy can result in safe, natural and long-lasting weight loss

If you suspect that your reasons for weight gain are medical, consult your doctor.

If your reasons are linked to your stressful or sleep-deprived lifestyle, this is where CSH therapy can help.

As our metabolism slows down with age, keeping lean becomes an uphill battle. Absolute Wellness’s signature CSH therapy program uses a traditional Chinese approach to boost your metabolism safely, naturally and with long-lasting results.

The benefits of an improved metabolism isn’t just limited to weight. You’ll also see contouring and shaping in stubborn areas, including your hips, waist and thighs.

The best part: It doesn’t involve exercise, supplements and extreme diets.

Since 2002, we’ve helped thousands of customers achieve their ideal figure with a 99% success rate. Book a consultation today to find out how you can achieve a total transformation in just 4 weeks.

Discover more topics:

Local Foods With More Calories Than a McDonald’s Cheeseburger

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 23 Dec 2019 08:00:00 GMT

Local Foods With More Calories Than a McDonald’s Cheeseburger

Steer clear of these calorie bombs if you're watching your weight.

TL;DR

Popular Singaporean hawker dishes like Tauhu Goreng (770 calories) and Mee Siam (694 calories) contain significantly more calories than a 300-calorie McDonald's cheeseburger, potentially contributing to obesity concerns highlighted in Singapore's 2018 National Nutrition Survey. This nutrition guide identifies 8 high-calorie local foods with practical healthier alternatives for weight-conscious diners, helping Singaporeans make informed hawker food choices while still enjoying local cuisine.

One of the blessings of living in a food paradise? The eclectic local foods that you can find in hawker centres all across Singapore. Priced at a fraction of what you would pay for in a restaurant, it’s no surprise that hawker fare is the main go-to for the average local.

The downside is that hawker recipes are often far from nutritious. Common favourites such as char kway teow, ayam penyet and rojak are calorie bombs that are prepared with too much grease and little to no vegetables.

You’ll be shocked to know that many local foods aren’t much healthier than a 300-calorie McDonald’s cheeseburger with 12g of fat.

What’s more worrying is that the 2018 National Nutrition Survey showed that Singaporeans are overeating more than before . Six in 10 Singaporeans are consuming more calories than they require, which can lead to obesity and open a whole can of worms that include heart disease and high blood pressure.

In fact, according to the Health Promotion Board , Singaporeans’ ballooning weight is the largest contributor to the climb of diabetes cases.

Time to rethink our food choices! If you want to be a more conscious eater, here are 8 local favourites that are more fattening than a fast food burger.

1. Braised Duck Rice (642 calories, 28g fat)

This humble herbal-braised duck rice is a calorie bomb in plain sight. Its 640 calories exclude the hardboiled egg and beancurd toppings that it’s normally served with. What gives? Apparently, duck is surprisingly sinful as far as poultry goes. Every 100g of duck packs about 336 calories as compared to 223 calories for every 100g of chicken.

Healthier local food option: Load up on more greens (cucumbers and tomatoes count) and less of the fatty skin and starchy sauce if you can. You may also substitute white rice with soy sauce chicken noodles since it has a similar flavour profile. With 442 calories and 20g fat, it’s heavier than a cheeseburger but still 200 calories less than the original version. We’ll take that as a win.

2. Ban Mian (475 calories, 22g fat)

Ban mian, or handmade egg noodles paired with minced pork, chye sim and eggs, is perfect for rainy days. Unfortunately, the meat is on the fatty side and usually comes slathered in soy sauce. The high carbohydrate to low fibre ratio doesn’t help, either.

Healthier local food option: Half your noodle serving size and blanket your soup with more leafy greens – this alone can strike off 140 calories from your intake. Also, asking for less fried onions and anchovies goes a long way in lowering your ban mian’s fat content.

3. Rojak (517 calories, 22g fat)

The fruit and vegetable combo in your rojak isn’t nearly waistline-friendly enough to be an everyday salad. Even though it looks deceptively harmless, the calories in its sweet-and-sour drizzle (which is mostly prawn paste and a whole lot of sugar) equate to two servings of ice kacang. That’s overkill!

Healthier local food option: Instead of asking to have your sauce and dough fritters on the side (awkward), you’ll be better off heading for the fruit stall. Order yourself chopped apples, dragonfruit and watermelon to enjoy the same sugar rush at a fraction of the calories.

4. Masala Dosa (362 calories, 13g fat)

To be fair, this savoury pancake with spiced potato stuffing is one of the more nutritious choices on this list. It’s 100% vegetarian and just as satisfying as a full meal. But be mindful of the chutneys, or the dipping sauces served on the side! Those can pack a sugary punch.

Healthier local food option: If your dosai is overstuffed with filling, ask for less of the potato mix. Otherwise, try to exercise some restraint with your side of dahl and coconut chutney.

5. Mee Siam (694 calories, 24g fat)

Rice vermicelli seems innocent enough. But when you smother it in mee siam gravy, it can amount to 694 calories and 24g of fat. The culprit is the sheer amount of salt and sugar that goes into the rich gravy. It’s a lot of tangy goodness, but doesn’t bode well for your diet.

Healthier local food option: Go for the more filling mee goreng instead. It may seem counterintuitive, but mee goreng only has 281.6 calories and 9g of fat per serving. If you’re craving for your mee siam fix, go easy on the gravy and chili paste to shave about 130 calories off your meal. Don’t pass up on the hardboiled egg and beansprout though – these are valuable sources of protein that can help to silence your hunger pangs.

6. Mee Rebus (555 calories, 19g fat)

This Indonesian noodle cuisine doesn’t typically come with enough vegetables and meats to count as a balanced meal. And as with mee siam, the sweet potato-thickened gravy is the largest calorie source.

Healthier local food option: A healthier swap would be Penang laksa, another moreish noodle dish that has more vegetables and fish for extra nutrients. It has 380 calories and 4.5g of fat, but again you’ll save yourself a lot of calories if you forgo the soup.

7. Mee Soto (433 calories, 13g fat)

This twist on chicken noodle soup topped with coriander, tomatoes and eggs is the ultimate comfort food. It’s lighter than mee siam and mee rebus, but we’re not complaining.

Healthier local food option: Switch it out for soto ayam instead, which is essentially the same dish with rice cubes instead of noodles. At just 219 calories and 8g of fat, you’re getting a major calorie discount. If you want to retain the heartiness of the original dish, replace the yellow noodles with vermicelli and you’ll still save about 80 calories. Remember to skip the begedil (fried potato patty) and chicken skin!

8. Tauhu Goreng (770 calories, 44g fat)

The deep-fried battered tofu here isn’t the worst offender. It’s the sweet peanut sauce that contains about 5.5 teaspoons of sugar per serving!

Healthier local food option: Downsize your calorie and fat intake by 70% by ordering the soup version of yong tau foo instead. You can pair it with lean proteins and vegetables without deep-fried items like crabskin and beancurd skin. Averaging less than 300 calories, it is hands down more satisfying than tauhu goreng.

Want to worry less about calories and enjoy your food?

There’s no harm in eating unhealthy local food in moderation, but calorie counting may not help if the source of your weight problems is a sluggish metabolism. As our metabolism slows down age, keeping lean becomes an uphill battle no matter how rigorously you watch your diet.

At Absolute Wellness , our signature CSH therapy® uses a traditional Chinese approach to restore your body’s metabolism safely , naturally and with long-lasting results. The best part: There are absolutely no extreme diets, supplements or exercise involved.

Don’t just take our word for it. Since 2002, we’ve helped thousands of customers achieve their dream figure with a 99% success rate. Clients rave that losing weight “has never been more effortless”.

Find out how CSH therapy® can help you by booking a consultation today.

*Nutritional calculations from the Health Promotion Board, myfitnesspal and the U.S. Department of Agriculture FoodData Central .

Discover more topics:

Healthy Meal Prep on a Hawker Centre Budget

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 09 Dec 2019 08:00:00 GMT

Healthy Meal Prep on a Hawker Centre Budget

You don't have to burn a hole in your pocket to eat healthy.

As far as weekday lunches in Singapore go, hawker fare is tasty and easy on the wallet, but it’s rarely the most nutritious option out there. And not everyone wants to spend a pretty penny on $15 salads and grain bowls.

If you’re ready to take the leap towards having a more balanced diet without breaking the bank, why not consider weekly meal prep?

We love meal prep because it gives you control over what you consume. Namely, meal prep helps you to get your hands on a wider variety of whole foods and ingredients.

This has several added benefits. Unprocessed meals that are enriched with good fats, fibre and protein can help you feel happier and result in improved well-being. According to a report by the Institute of Medicine (US) Committee , having diversity in your meals is also how you keep your gut microbiome in shipshape condition while lowering your risk of chronic illnesses. That has to do with how the assorted vitamins, minerals and antioxidants serve to plug your nutritional gaps.

But with meal prep, there’s always the question of cost and effort. Since hawker food sets such a low bar for price and convenience, you may wonder if meal prep is really worth going the extra mile for.

We’re here to put your fears to rest! Here are a few hacks to help you prep tasty and healthy meals on a modest hawker food budget. Use these tips to line your lunchbox in an affordable way without sacrificing flavour or nutrition.

Meal prep tips to begin!

When starting out with meal prep, make sure you use airtight and leak-proof glass or BPA-free plastic containers. Find a reasonable size that accommodates your typical meal, but don’t be tempted to fill the box to the brim to prevent overeating. Start with about five containers, and after a few meals, you’ll be able to tell if the size, shape and lid situation works for you before getting more.
Don’t worry if pre-planning meals is not your forte. Before the start of each week, prepare a big batch of grains and choose a dressing to pair with it. Then whip up some pumpkin, chicken, beans and assorted greens and store them in individual containers in the fridge. This way you can mix-and-match them to enjoy a new meal every day.

Vegetables

Instead of imported vegetables, use cheaper and more commonly available alternatives for your weekly meal prep. Pocket-friendly swaps include substituting cherry tomatoes with regular-sized ones and baby spinach with regional spinach. We also love subbing rocket with cabbage because they have the same slightly bitter and spicy profile, as well as kale for kailan. Fun fact: kailan is actually chinese kale. They’re in the same family!
With bell peppers, you’ll be eating a rainbow. The green, yellow, orange and red ones are indistinguishable in terms of taste since they are simply at different stages of ripeness. The red ones are sweeter, but the green ones are often more economical.
If you’re not keen on rabbit food, homemade vinaigrettes are an excellent cheat for enhancing the flavour of vegetables. Not only do they cost less than store-bought ones, it lends a fresher taste every time and allows you to adjust its saltiness and sweetness as you see fit.
Skip anything pre-washed and chopped. You never know how they were washed or how long they’ve been on the shelf. Plus, they cost a lot for saving you just a few minutes of effort.
Meal prepping with wraps or sandwiches? Consider subbing the bread or wraps with large lettuce and cabbage leaves if you are watching your carb intake .
Don’t overlook frozen vegetables! These are nutritional powerhouses that can be bought at a decent price. Comb the supermarket’s freezer section for french beans, broccoli, carrots, corn and peas – these are the greens that freeze well. Leafy greens like spinach tend to turn into mush when defrosted, but they’ll still be worth their salt when incorporated into stews and curries.
Stock your pantry with dried staples like shiitake, seaweed and beans. The mushroom and beans do well with absorbing flavours while adding bulk to your meal prep. Seaweed rehydrates in a minute (just soak in hot water) and serves as an excellent garnish for soups and salads.

Dairy and Dairy Alternatives

Don’t assume the low-fat versions of dairy are more beneficial – manufacturers often sneak more sugar into them to compensate for their lack of taste.
Instead of premium nut milks, opt for soy or oat milk.
Sour cream is more expensive and isn’t readily available in your local grocer. If you want to stretch your dollar, go for the probiotic-packed Greek yogurt instead.
Also, if you think yogurt is going to feature heavily in your weekly meal prep, buying family-sized tubs instead of single-serve ones will give you more bang for buck. You can always portion them out into containers yourself.
On that note, dairy products in general can seriously inflate your meal prep budget (and waistline) if you’re not careful! Consider switching them out for plant-based foods when you can. For example, spruce up your wraps with salsa instead of melted cheese, or spread pesto on toast in lieu of butter.

Proteins

If you’re not strictly carnivorous, consider meal prepping with non-meat proteins like eggs, mushrooms, beancurd, lentils, beans or nuts (We think portobello steaks are the perfect vegan answer to meat substitutes, but we’ll let you decide.) It’s better for your health, the planet and your wallet. Win-win-win!
Can’t give up your favourite grilled and roasted cuts? White meat is always leaner and more economical than reds. Also: Use bone-in meat instead of deboned filets as they are usually a juicier (and lower-cost!) alternative.
Spend some time in the freezer section of your grocer: Most meats and fish freeze well. There are also plenty of canned fish that pair well with pasta, salads and grain bowls.
Most forms of poultry are fair game, but when it comes to the catch of the day, go for common and heart-healthy options . Tuna is the chicken of the sea, and sardines have one of the densest concentrations of omega-3 as far as seafood goes. If cost is a consideration, meal prep with Spanish or pacific mackerel – they’re and are just as big on flavour.

Grains

No meal prep is complete without a base. If a lettuce base isn’t going to cut it for you, go for brown rice, barley or oats instead of trendier grains like flax, quinoa and buckweed.

Need more help with your weight loss efforts?

Meal prep can be enjoyable, but sometimes even the most sensible eating habits don’t always lead to weight loss. That’s because creeping weight gain is usually a result of our metabolism slowing as we age. When you have a slow metabolism, watching your weight can start to feel like an uphill battle even with regular exercise and healthy eating.

Absolute Wellness : That’s where CSH therapy® comes in. Combining the traditional Chinese practices of cupping , scraping and heat therapy, our signature CSH therapy® program helps to restore your metabolic functions without the need for exercise, extreme dieting, or any other big shifts in lifestyle. It’s 100% safe, natural and long-lasting.

Since 2002, we have helped thousands of customers feel comfortable in their skin again. Book a consultation today to find out how you can achieve a total transformation in just 4 weeks.

Discover more topics:

Healthy Snacks to Prevent Overeating This Holiday

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 25 Nov 2019 05:00:00 GMT

Healthy Snacks to Prevent Overeating This Holiday

Tis the season of excess.

As invites roll in for Christmas and New Year parties, the six weeks leading up to the end of the year can seem like one long party.

It’s no secret that these festive gatherings often lead to overeating. Even for the most strong-willed dieters, practising self-restraint at an indulgent banquet can be hard.

The bingeing, excessive drin king and sitting for prolonged periods can leave one feeling bloated and groggy. Worse still, research has proven that even a brief period of overeating can lead to weight gain. One study pegged the holiday weight gain at 0.37kg per year although another study claims the figure is closer to 0.9k g .

Now, a few hundred grams here and there may not seem much. But when you factor in your metabolism slowing down with age, these numbers could explain why you were 10kg heavier than a decade ago.

Eating a healthy snack to prevent overeating

Before heading out the door, there are a few preventive measures you can practise to avoid overeating.

For us, we recommend eating a healthy snack before a party. This might sound counterintuitive, but it actually prevents you from feeling ravenous by the time you get to the buffet table. As such, there’s less chance you’ll end up clearing two-and-a-half meals worth of food.

Just be sure to moderate your snack portions so you’re not having a full-sized meal before your actual meal. And once you start tucking in at your party, pace your eating mindfully so you won’t miss the signs that you are full.

Below are some pre-party healthy snack ideas that are low in calories or that contain lots of protein, water and fibre. These will be sure to keep you satiated for a long time:

1. Cucumbers

Craving a treat that has a crunchy bite? Look no further than the cucumber, which is much better for you than a bag of potato chips. It also contains potassium, which has been known to inhi bit the harmful effects of MSG-loaded tidbits. As a bonus, the refreshing cucumber has anti-ageing vitamins A and C. And, being 95% water, it will keep you hydrated too.

2. Dark chocolate

Watching your weight in check often means you can’t have this or that, and often your guilty pleasures are the first to go. But here’s the good news for chocolate lovers. Research by the University of Copenhagen claims dark chocolate can suppress your cravings for fatty and sugary foods. Mind you though, white and milk chocolate don’t have the same effect.

3. Edamame

Best known by its Japanese name, edamame is essentially soya beans in a pod. This low-calorie snack is a great foil for overeating because it’s high in protein and fibre. With 97.6mg of calcium per cup of edamame (that’s 12% of the recommended 800mg daily intake), it’s perfect for people who don’t consume milk on a regular basis. Plus, it can supply you with more than 5% of your daily iron intake. Prepare edamame by boiling the pods in salted water for three to four minutes before draining.

4. Greek Yogurt

The humble yogurt is no piece of steak, but this healthy snack actually contains a generous serving of protein, which is uncommon for a vegetarian source. With 9g of protein per 100g, that’s about the same quantity as the protein found in tofu. Not only does it top up your calcium intake, yogurt is also packed with probiotics that prevents bloating by keeping your digestive tract in order.

5. Eggs

Scrambled, fried or boiled, this all-day favourite has the magic combination of fat, protein and choline that join forces to improve your metabolism . A study by Saint Louis University in the United States also affirmed that eggs help to prevent overeating by helping you feel full much faster.

6. Vegetable Soup

Not only is homemade vegetable soup is easy to throw together and conveniently versatile, it’s also swimming with fibre. Be sure to use lower-calorie vegetables like cabbage, bell peppers, green beans, broccoli, zucchini and mushrooms! For the more adventurous chefs among us, boost its flavour with white wine vinegar or dijon mustard (sparingly). Remember to avoid the thicker and creamier stews, though. After all, this is just a pre-party appetizer, not a full meal on its own.

7. Chia puddings

Loaded with protein and fibre to boot, low-calorie chia seeds are perfect weight loss foods . Furthermore, this healthy snack is rich in antioxidants that bring radiance to your skin. Whipping up a chia pudding is simple. To make four servings that can last you over a few days, combine half a cup of chia seeds with one and a half cups of plant-based milk (or regular milk). Let the seeds plump up overnight, then sweeten to taste with a touch of honey or maple syrup.

8. Popcorn

Prepared with just a drizzle of oil (no butter!) and a tiny pinch of salt (not sugar!), popcorn is one healthy snack that you can eat a lot of yet ingest very few calories at a mere 40 calories per cup. With 10g of fibre per 100g (10%), you’ll be making good progress towards the recommended daily fibre intake of 20g for women and 26g for men as well. Make a big batch and seal it in an airtight bag to munch on whenever your hunger pangs strike.

Look your best before the parties with CSH therapy®

Watching your calories isn’t always the most efficient way to lose weight, especially if your metabolism has already been slowing with age. If you need help shedding the weight you’ve gained through the years, consider Absolute Wellness’ signature CSH therapy® .

Since 2002, we’ve helped thousands of clients achieve their weight loss goals using CSH therapy®, a 3-step approach based on traditional Chinese methods that brings about long-term improvements to your metabolism. We’re talking no exercise, no supplements, no extreme diets.

Interested in how CSH therapy can help you? Book a consultation today.

*Nutritional calculations from the U.S. Department of Agriculture FoodData Central

Discover more topics:

Hosting a Party? Here Are 4 Homemade Dips Your Guests Will Love

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 07 Oct 2019 04:00:00 GMT

Hosting a Party? Here Are 4 Homemade Dips Your Guests Will Love

These will keep your guests happy and your waistline happier.

If you like hosting house parties but are always scrambling for ideas on what to serve your guests, organising a party can be stressful. This is especially true if you don’t want to go the usual route of ordering food off a catering menu.

Well, look no further. Homemade dips go well with just about any finger food while going easy on your waistline.

We also love that they don’t require piles of dishes and cutlery (less clean up!). In terms of preparation and storage, they’re hassle-free too. With just a food processor, you can churn out a large batch in the same time it takes to prepare a cheese platter or fruit skewers. They’re also easier to store than larger, crumblier options like pastries.

Are homemade dips healthy?

Homemade dips lend themselves well to portion control, allowing guests to sample an assortment of nibbles without gorging themselves.

This part is important because research shows that eating with others could cause you to subconsciously increase your food intake up to 29% to 48%! That’s because we’re likelier to overeat when we’re distracted and having a good time.

Moreover, dips aren’t quite like processed party fare (such as cold cuts, cheeses, crackers and confectionaries) which can be eaten on their own. Dips pair well with fruits and vegetables – foods that wouldn’t normally pass off for yummy finger food. It’s a fantastic excuse to introduce more greens to your buffet spread! Your guests will appreciate having a nutritious option that’s not always available in social gatherings.

With these tasty homemade dip recipes, you won’t have to dread stepping on the weighing scale the next day.

1. Yogurt with caramelised onions and chives

Sour cream and onion is an addictive flavour combination. This one is better for you because yogurt contains probiotics that facilitate the workings of your digestive system, while also preventing bloat. Caramelising the onions does take some time, but you only need a few readily available ingredients to make this dip!

Ingredients:

1 large onion

2 tbsp olive oil

1 cup yogurt

10 chive stems (minced)

Salt (to taste)

Water

Cut the onion into 0.5cm slices.

In a pan with a wide base, add two tablespoons of olive oil and warm up over medium heat. Add the onions and saute. Tip: If your pan is not wide enough, add the onions in batches or they will steam instead of caramelising. Start with one handful, let the slices wilt down and move them to the side before adding the next handful.

Once the onions have wilted, turn the heat down to medium-low. Sprinkle some salt and stir the onions occasionally for the next 25-30 minutes until they turn golden brown. If they stick to the pan or if brown spots start to form at the bottom, add a dash of water and mix the liquid back into the onions. Once done, cool the onions to room temperature.

Set aside one tablespoon of the onions and one teaspoon of the chives. Mix up the remaining onions and chives into the yogurt. Season the mixture to taste with salt and refrigerate for one hour or overnight.

Before serving, stir the dip together again if the yogurt has separated. Garnish with the reserved chives and onions.

Pairing suggestion : This is a fairly loose dip! Serve with lettuce leaves, broccoli and pita chips.

2. Mango and tomato salsa

You can’t have a list of dips without including salsa. This nutritious crowd favourite gets a fruity twist when you add sweet mango, which contrasts well with the tanginess of tomato and lime juice.

Ingredients:

2 tomatoes

½ white onion

Small bunch of coriander

½ bell pepper (any colour)

1 clove garlic (minced)

2 tsp lime juice (about 1 small lime)

Chilli powder (to taste)

Salt (to taste)

½ mango

Roughly chop the tomatoes, onion, coriander and bell pepper into 1-inch pieces and pour them into a food processor. Add the garlic, lime juice, chilli powder and salt. Pulse a few times till the dip reaches your preferred consistency.

Dice the mango and add to the mix. Let the salsa stand for 30 minutes before serving.

Pairing suggestion: The freshness of the salsa will accentuate roasted vegetables like zucchini, cauliflower and sweet potato.

3. Beet hummus

Not only is this winsome dip packed with satisfying protein, its vivid pink hues will make it an Instagrammable standout on the buffet table.

Ingredients:

2 400g-cans of chickpeas

1 small beetroot (boiled/steamed/roasted)

2 cloves of garlic

½ cup tahini

Juice of 1 lemon

Parsley for garnishing (optional)

Add all the ingredients except the parsley into the food processor. Blend to your desired consistency.

Taste and adjust the seasoning if needed. Top with parsley and serve.

Pairing suggestion: This dip is on the stiff side. Enjoy it with toasted pita, carrots, sliced bell pepper, cucumber and celery.

4. Smoky eggplant dip

A staple in Levantine cuisine, smoky and creamy eggplant dips can convert the staunchest carnivore. They’re also substantial enough as a dinner option without being too heavy.

Ingredients:

3 medium eggplants

½ tsp cumin

½ tsp paprika

1 clove garlic

Juice of 2 lemons

⅓ cup tahini

Salt (to taste)

Olive oil (optional)

Pierce the eggplants all over with a knife or fork. Turn on your gas stove to high and lay the eggplants right above the flame, turning every five minutes or so. You want the skin to char, which will take about 15 minutes. If you don’t have a gas stove, slice the eggplants lengthwise, place them in a baking sheet with the cut side down and roast at 230°C for 20 minutes.

Place the softened eggplants in a deep bowl and cover with a lid for 10 minutes. Once they’ve cooled down, remove the skin which should now peel off easily. It’s fine to leave some blackened bits (there’s no need to rinse).

Mix all ingredients except the olive oil in a food processor. Blend on low until the mixture is viscous.

Drizzle with olive oil and serve.

Pairing suggestion: Besides pita or plain crackers, this dip sits well with tangy ingredients. Think dill pickles, apple slices, tomato wedges and marinated olives.

Beat holiday weight gain with CSH therapy®

Following a sensible diet can be nigh impossible during the festive season, especially if you’re already struggling with a chronically slow metabolism.

It could be the right time to up your weight loss progress with our CSH therapy® program. Adapting the traditional Chinese methods of cupping , scraping and heat treatments , CSH therapy® helps you lose unwanted weight by naturally restoring your metabolism to a healthier state. The results are long-term and there are absolutely no extreme diets, supplements or exercise involved. You’ll never have to dread your post-holiday weight again!

Since 2002, Absolute Wellness has had thousands of satisfied customers . Find out how CSH therapy® can help you. Book a consultation today .

Discover more topics:

Here’s How You Can Shrink Your Appetite Naturally

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 23 Sep 2019 10:00:00 GMT

Here’s How You Can Shrink Your Appetite Naturally

It doesn't involve skipping breakfast.

Here’s a fun fact about your appetite: The average human stomach generally feels full with about a litre of food , which is about four times its default size.

Then why do we sometimes feel peckish after a filling meal? There are a few factors.

The most likely reason is that your brain wants you to eat, even when you’re not actually starving. This scenario might sound familiar: You’re trying to plough through a report on your computer, but you can’t seem to focus without having something to nibble on.

This is normal . Your brain is fuelled by food; anything that requires intensive mental work really does whet your appetite. In the study, participants required to perform mental tasks ate 100 more calories than those who weren’t.

But the problem with this kind of snacking is that we often overdo it, indulging in low-nutrition foods that are rich in calories.

To make matters worse, these are sedentary tasks we’re talking about. With a high calorie input and low calorie output, it naturally leads to the creeping weight gain experienced by most deskbound workers .

What are some proven ways to shrink our appetites naturally?

So what should you do with your insatiable hunger? Bingeing whenever you feel like certainly isn’t sustainable. An American study by the New York Obesity Research Center even warned that regular overeating can cause your stomach’s capacity to increase in the long run.

Much like an inflated balloon, once your stomach has been stretched out repeatedly, it doesn’t quite shrink back to its original size. In extreme circumstances, you might even have to resort to gastric banding surgery.

To avoid getting to this point, here are some evidence-based tips to shrink your appetite naturally.

Get more sleep

Not sleeping enough can make you very hungry indeed. That’s because fatigue impairs your frontal lobe, the region of your brain that governs your appetite. This can result in stubborn hunger pangs to persist through the day, according to this research paper published in the journal Sleep .

In the study, sleep-deprived participants consumed twice as much fat as when they had eight hours of sleep. Don’t take this lightly: That totals to an extra 300 calories per day!

Snack on dark chocolate

Make dark chocolate your ally! According to a popular study by the University of Copenhagen, dark chocolate is a natural appetite inhibitor. That’s because it contains compounds that slow down digestion, making you feel satiated for much longer.

In this experiment, researchers gave participants milk chocolate to snack on after a 12-hour fast. Two hours later, the participants were offered an unlimited amount of pizza. When researchers repeated this experiment with dark chocolate, the same group of participants ate 15% less pizza, and said that dark chocolate curbed their craving for fatty, salty and sugary foods.

Hydrate before a meal

Research by the University of Birmingham claims that two glasses of water 30 minutes before each meal could make you less compelled to overeat. We love it because this step is effortless and practically free! If plain water doesn’t sound exciting enough, flavour it with lemon or sprigs of mint.

Alternatively, small portions of clear vegetable soups (and hold the fattening ingredients like butter and cream, please) can have a similar effect. Don’t expect a miraculous amount of weight loss to follow, though.

At the very least, you’ll feel fuller for longer and learn to ration your food intake over time.

Spice it up!

If you can’t stand spicy food, garnishing your meal with chillies and gingers could certainly stop you from eating as much as you would have. But besides the obvious, capsaicin – the magic component in various spices – can actually promote satiety while shrinking your appetite. Its thermogenic properties also temporarily power up your metabolism. This won’t have a significant effect on your weight , but still.

Eat your vegetables

Experts recommend having five servings of fruits and vegetables a day, but it’s not just for nutrients. Fresh produce will supply your body with plenty of hunger-killing dietary fibre. According to a report in Time magazine, fibre releases an anti-appetite compound called acetate as it’s being digested. Acetate is responsible for sending the signal to your brain that it’s time to stop eating.

And protein, too

Besides fibre, don’t forget to incorporate protein to your intake. Protein is the MVP when it comes to promoting feelings of fullness . But instead of loading up on red meat, go for healthier choices such as legumes, eggs, nuts and fish.

Use a smaller plate

According to an article published in the American Journal of Preventive Medicine, the size of your plates and utensils informs your idea of what a serving size is. Even nutrition experts were tricked into giving themselves 31% more food when given a larger plate. Use smaller dishes and cutlery if you want to eat less.

Eat mindfully

Before opening a snack, ask yourself if you’re starving or eating out of stress or boredom. Learning to identify your emotional eating triggers is half the battle won. If you’re hungering for food because you’re restless, distract yourself with healthier activities – preferably ones that can’t be carried out while you’re snacking. Let off some steam with a stroll or a jog!

Lose weight naturally with CSH therapy®

Learning how to shrink your appetite can foil unwanted weight gain in the long run. But if you’re already struggling with a weight problem due to a slowing metabolism, consider giving our signature CSH therapy® a try.

Using a traditional Chinese approach to weight loss, CSH therapy® is a natural method of restoring balance to your metabolism without exercise, supplements and extreme diets. And the best part: Because the treatment produces long-lasting effects, you won’t have to dread weight rebound either.

Sounds too good to be true? Since 2002, CSH therapy® has helped thousands of clients achieve their ideal figures. Book a consultation today.

Discover more topics:

The Healthiest Types of Nuts You Should Go For

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 09 Sep 2019 10:00:00 GMT

The Healthiest Types of Nuts You Should Go For

These make a great addition for snack time.

When you’re on a diet, health experts generally recommend having a healthy snack on hand to keep your hunger pangs at bay. Nuts are a fantastic option and not just because they’re easy to carry with you.

You don’t need a lot, they’re lightweight, don’t require refrigeration and isn’t a spillage-in-your-bag waiting to happen. Better yet, nuts are high in protein and fibre, filling you up quickly to prevent overeating at your next meal.

They’re also replete with nutrients that help to lower cholesterol and even boost your baby’s intelligence if you’re pregnant. One study by Loma Linda University in the United States found that you could eliminate your risk of heart disease by 37% by having nuts four times a week!

Nonetheless, you’re probably hesitant if you’ve heard that nuts are high in calories and fat . Well, you can put those fears to rest.

Research shows that instead of causing weight gain, eating nuts can actually help you get your midsection paunch under control. Of course, the types and quantity of nuts you’re eating matters (a lot), which brings us to our next point.

How many nuts should you eat?

A healthy amount of nuts to include in a balanced diet is a small handful (roughly 30–45 grams). If you’re mindlessly munching your way through a family-sized pack, you’re doing it wrong.

Having them raw or roasted doesn’t seem to make much of a nutritional difference – go for whichever you prefer!

For obvious reasons, you should avoid nuts covered in sugar and chocolate. Salted ones aren’t ideal either as they raise your sodium intake. If you’re going with nut butter, two tablespoons is your daily limit. You’re going to want to pass up on those that contain added oils, sugars or other sweeteners too.

How to add more nuts to your diet

Local Singaporean cuisine offers many opportunities to garnish your diet with nuts.

Beyond satay dips and the sprinkle of nuts you get with nasi lemak (again, not the healthiest ways to eat them!), you can try spreading your breakfast toast with nut butter instead of jam, or sprinkling a spoonful of nuts on your morning oatmeal.

When making vegetable stir-fries or noodle dishes, toss in a handful of cashews or almond slivers for a crispier bite. If stews and curries are your thing, ground nuts can help to thicken their texture.

You can never go wrong with mixing walnuts into your homemade baked goods, but do try out recipes that use nut flours instead of refined white flour for a helpful boost of fibre.

Alternatively, soak your favourite nuts overnight and blend them into crunchy dips or creamy sauces the next day. Your imagination is the limit!

Healthiest nuts to eat

There’s no reason to restrict your menu when it comes to nuts. Many of them contain a wealth of nutrients and minerals. These are some of our top picks.

Almonds: Known as one of the most nutrient-dense nuts, almonds have no shortage of vitamin E, magnesium and copper. Gram for gram, they have even more calcium than milk.

Peanuts: Rich in flavour and exceptionally high in protein, peanuts contain all 20 types of amino acids that can make up for shortfalls in our diet. It being so affordable doesn’t hurt, either.

Pistachios: Singaporeans typically eat about 13g of fibre a day , far short of the recommended 30g. The solution: Pistachios. With 10.6g of fibre per 100g, it’s one of the nuts with the highest component of fibre.

Brazil nuts: Though a little more uncommon, the creamy Brazil nut is gaining popularity. Its claim to fame is its high selenium content, which is about 1.65 times the recommended daily intake. Selenium is essential for heart, thyroid and cognitive health, but consume in moderation! It can be toxic in high doses.

Walnuts: Besides their anti-cholesterol properties, walnuts are an omega-3 powerhouse. Additionally, walnuts are full of polyphenols that prevent cognitive decline . No wonder they’re shaped like brains!

Cashews: Widely featured in vegan recipes, the cashew nut is a crowd-pleaser and for good reason. It’s loaded with the copper, iron and zinc that your body needs for the production of blood, as well as to maintain your immune and nervous system.

Pecans: When we’re stressed, our body creates free radicals. These are unstable atoms that induce cell aging. Pecans can reverse some of that damage with its high volume of flavonoids, plant-based compounds that have powerful antioxidant effects. In fact, pecans contain the most flavonoids of any tree nut!

Hazelnuts: Since Vitamin E supplements don’t quite offer the same health benefit s as real foods, opt for hazelnuts instead. In addition to Vitamin E, they’ll supply you with a good dose of antioxidants as well. Most of these antioxidants are buried within the hazelnut’s skin though. Experts recommend eating whole, unroasted kernels to unlock their full benefits.

Support your weight loss efforts with CSH therapy®

Although including nuts in your diet will improve your overall health, you won’t be seeing significant weight loss if a slow metabolism is the root of your trouble. That’s where Absolute Wellness ’ signature CSH therapy® can help.

Using a traditional Chinese approach that combines cupping , scraping and heat treatment , CSH therapy® can improve your metabolism in the long run so that your weight not only goes off, but stays off too. The best part: No extreme diets, no supplements, no exercise.

Since 2002, we’ve helped thousands of customers achieve their ideal figure. Book a consultation today to find out how CSH therapy® can help you.

*Results vary between individuals.

Nutritional calculations from the U.S. Department of Agriculture FoodData Central

Discover more topics:

6 Surprising Benefits of Cupping & Scraping (Besides Weight Loss)

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 26 Aug 2019 10:00:00 GMT

6 Surprising Benefits of Cupping & Scraping (Besides Weight Loss)

Your aching muscles will thank you for this.

TL;DR
Cupping and scraping therapy provides 6 scientifically-validated health benefits: improved mobility, pain relief, skin clarity, headache reduction, faster recovery, and cholesterol management. These traditional Chinese treatments restore circulation by eliminating blood stagnation, offering natural wellness solutions without medication side effects.

The ancient Chinese therapies of cupping and scraping came into existence about 2000 years ago. Today, they’re still very much used to treat a variety of ailments.

In fact, both practices have become more popular over the years thanks in part to endorsements by celebs and the media.

Actresses Gwyneth Paltrow and Jennifer Aniston have both appeared on the red carpet with circular cupping marks adorning their backs. At the Rio de Janeiro games, the same marks on the bodies of Michael Phelps and fellow athletes became a talking point. Even Kim Kardashian has posted on Instagram about her face cupping ritual, which purported to prevent wrinkles by improving blood flow and muscle tone.

More recently though, the practice of guasha (or scraping) has been spotlighted by Vogue and other publications extolling its face-lifting and skin-tightening benefits. YouTuber Aja Dang hasn’t been shy about her love for guasha either, making the treatment seem even more appealing.

A quick intro to cupping and scraping

For the most part, locals in this part of the world have a good sense of what both cupping and scraping are about.

Both treatments work by restoring our circulatory system. As our circulatory system weakens with age, blood flow begins to stagnate . Some Chinese practitioners refer to this state as “dampness”. This stagnation interferes with the delivery of fresh oxygen to cells, and negatively affects their metabolism over time.

Cupping and scraping works by relaxing and opening up connective tissue all over our bodies. This allows freshly oxygenated blood to flow into the area of application, nourishing it. The process also flushes out stagnant blood – along with all the waste it carries.

Cupping and scraping are complementary practices that amplify each other’s outcomes.

With cupping, cups are placed on the skin along specific acupressure points. This creates a suction that loosens tissues and draws stagnant blood to the skin surface. Scraping involves stroking a blunt stone-like tool repeatedly across specific areas of the skin. The resulting effect is similar to cupping’s, but more diffused.

And not to worry! As nasty as cupping marks may appear, they aren’t actually bruises. Rather, they are painless discolourations that indicate the severity of blood stagnation. These marks will fade more quickly with repeated sessions.

Benefits of cupping and scraping

Among its various upsides, one of the key benefits of cupping is weight loss. In one Japanese study , cupping was found to have helped participants lose weight. It also shrunk the measurements of their arms, wasit and thighs. Another study backed the weight loss results, recommending cupping over even acupuncture.

Other science-backed benefits of cupping and guasha include:

1. Improved mobility

Research published in Complementary Therapies in Medicine compared the effectiveness of scraping to heat packs for treating muscle stiffness. There was evidence that it helped to improve mobility, letting subjects flex, bend and extend their lower backs more easily. Scraping therapy also delivered more pronounced pain relief with longer lasting anti-inflammatory results.

2. Better pain management

Localised muscle pain is a severe problem for many middle-aged people and can significantly hamper day-to-day activities. If you can relate to this and haven’t found a good solution, consider cupping. It’s been demonstrated to be particularly helpful with neck , back and shoulder strain. A study published in the Journal of Traditional Chinese Medical Sciences shared that cupping could be more effective than commonly prescribed treatments such as exercise, analgesics and medication. There are no perceivable adverse effects, either. Plus, cupping was shown to enhance the pain-relieving effects of acupuncture.

3. Clearer skin

Thanks to endorsements by facialists , facial scraping tools made from semi-precious stones have flooded the Internet. Fans of facial scraping say the treatment helps to counteract against puffiness, lifting and firming up their features as a whole. You’re not imagining a rosier post-treatment complexion, either. Research proves that guasha does promote micro-circulation , enabling your epidermis to repair itself more effectively. Of course, to avoid injuring your face, it’s always best to leave scraping to the experts.

4. Reduced headaches

One of the most underrated benefits of cupping is its effectiveness for soothing chronic headaches. Research conducted on 70 patients suffering from chronic migraines or headaches found that cupping helped to lighten the intensity of headaches by an impressive 66%. In the study published in The American Journal of Chinese Medicine , patients who underwent cupping also enjoyed 12.6 more headache-free days a month.

5. Faster exercise recovery

The next time you train for a marathon or tournament, or even after a strenuous gym session, consider incorporating scraping therapy into your routine. Scraping can soften the effects of muscle fatigue and speed up recovery. A study on weightlifters revealed that scraping helped to lower their rate of perceived exertion (RPE) score after workouts, meaning they found the exercise less rigorous overall. Additionally, their heart rate variability (HRV) increased as well, signifying an improved resistance to stress and improved cardiovascular health.

6. Lower bad cholesterol levels

When doctors tell you that you need to “watch your cholesterol”, they’re usually referring to your levels of LDL cholesterol. LDL cholesterol buildup in your arteries and veins can lead to all manners of heart disease, including stroke. In one small study , cupping not only helped to suppress LDL levels, but it also increased the amount of HDL cholesterol in the system. As you’ve probably guessed, HDL cholesterol is the good kind that shoos LDL away from where it doesn’t belong.

Lose weight and feel better

If you’re looking to lose weight in a safe, natural manner without the side effects that come with weight loss supplements and replacement diets, consider our signature CSH therapy®.

Using a combination of cupping, scraping and heat treatment, CSH therapy® improves your metabolism over the long run so that your weight not only goes off, but stays off too. Besides 4-6kg of weight loss in 1 month*, many clients report other benefits including better appetite control and better sleep. Read their testimonials here.

Since 2002, Absolute Wellness has helped thousands of clients achieve their ideal figure. Book an appointment to find out more.

*Results vary between individuals.

Discover more topics:

The Healthiest Types of Fish You Should Be Eating

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 12 Aug 2019 04:00:00 GMT

The Healthiest Types of Fish You Should Be Eating

Choose your catch wisely.

TL;DR
This guide identifies healthy fish options based on low mercury content (salmon, sardines), high omega-3 fatty acids, environmental sustainability, and healthy preparation methods (grilling, steaming). Singaporeans consume more seafood per capita than most populations, making informed fish selection essential for maximising nutritional benefits while minimising health risks and environmental impact.

You’ve definitely heard of the ultra-healthy Mediterranean diet by now. Nutritious and non-restrictive, health experts universally recommend the Mediterranean diet for lowering the risk of cardiovascular disease, diabetes and stroke.

Its staple animal protein is fish and seafood, accompanied by vegetables, legumes, whole grains and fruits. Fish is a great source of protein, micronutrients and healthy fats.

But here’s where the diet throws us this curveball – not all fish dishes are as healthy as the next . What we are about to share is what Singaporeans should know, because we are some of the biggest consumers of seafood in the world per capita .

There are four things to consider when picking fish:

Mercury levels
Environmental sustainability
If it contains omega-3 fatty acids
Cooking methods

Which fish do you choose, and how should you cook it? Here is all you need to know about the healthiest, most environmentally-sustainable fish to eat in Singapore.

Watch out for mercury levels in fish

With increasing marine pollution, people are rightfully concerned how safe it is to consume seafood. Because of toxic waste in the oceans, mercury can accumulate in the bodies of fish and shellfish. Generally, larger and older fish contain the highest volumes.

When ingested by humans, it can lead to major health issues over time. Long-term mercury exposure can introduce defects to the heart and brain. Young children and breastfeeding babies are particularly vulnerable to mercury poisoning.

In fact, the US Food and Drug Administration (FDA) advises pregnant women as well as breastfeeding women to limit their consumption of a variety of fish and shellfish that are lower in mercury to no more than 340g a week. That’s a ballpark of two meals!

The top five fish highest in mercury levels are: Swordfish, shark, king mackerel, marlin and bigeye tuna.

The fish lowest in mercury levels are: Wild-caught salmon, sardine, catfish, canned light tuna and freshwater trout.

3 out of 4 fish Singaporeans eat are not environmentally sustainable

A guide published by the World Wide Fund for Nature Singapore in 2016 called on consumers and restauranteurs to be more conscious of how their favourite fish was being sourced.

For example, threadfin, or ngoh hur , and silver pomfret, both popular in Chinese cuisine, have been over-exploited for decades. So is ikan kuning , the deep-fried delicacy that you can find in nasi lemak.

The following list contains species from well-managed, sustainable stocks; these are not considered to be overfished.

These include: wild-caught cod, farmed Atlantic salmon, wild caught albacore tuna, farmed red tilapia, wild caught scallops, wild caught rock lobster, wild caught Chilean seabass, wild caught white clams, farmed grey shrimp, rope-caught green mussels, rope-caught Pacific oyster and hand-picked sea cucumber.

Is fish rich in healthy fats?

Many kinds of seafood contain trace amounts of omega-3 fatty acids. But fatty fish contain the most, and therefore are the most favourable diet-wise.

Watch out though. Some fish are less heart-healthy than others , such as tilapia and catfish, because the ratio of omega-6 fatty acids is higher than omega-3 fatty acids.

The most heart-healthy fish which are also low in mercury level are: Atlantic mackerel, salmon, rainbow trout, sardines and skipjack tuna.

Of particular note are sardines, which pack more omega-3s than any other food, including salmon and tuna. It’s also one of the rare foods that is naturally high in vitamin D.

Any fish can be unhealthy depending on its preparation

As with any other foods, the wrong method of preparing fish can undo all your nutritional gains.

Broiling, poaching, grilling, steaming or baking are more wholesome methods of cooking. Avoid deep-frying on a regular basis!

You may also consider cooking oils with lower smoking points like canola oil. High smoking points indicate that the oil has gone through a prolonged refining process – which basically means it has been treated with more harmful chemicals.

Here’s a hack that can help you prepare salmon without a lot of the dreaded washing up. The hint: Parchment paper.

Here’s how:

Start by chopping up tomatoes, a red onion, capsicum and zucchini. Liberally drizzle extra virgin olive oil, mixed dried herbs, salt, pepper and some lemon juice, and toss. Arrange nicely in a bed on top of parchment paper or foil. Place a salmon fillet, seasoned with a little sea salt and pepper, on top of the veggies. Sprinkle with more mixed herbs, lemon juice and extra virgin olive oil. Seal the paper or foil parcel and bake in a pre-heated oven at 200 degrees Celsius for about 10 to 15 minutes, depending on the size of the fish fillet.

Are there alternatives to eating fish?

Some people may wonder if chicken is superior to fish as a white meat.

Both fish and chicken are fantastic suppliers of lean protein. Fish has less protein than chicken overall, but outshines chicken for its higher omega-3 fatty acid content.

(Omega-3 fatty acids are unsaturated fats that lower your cholesterol and reduce inflammation throughout the body.)

What about supplements? Nutrients from natural food sources are always more readily absorbed by the body.

And as for plant-based foods – flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil do contain omega-3 fatty acids. But if we look at the evidence, the pluses of eating these foods aren’t as pronounced compared to fish.

Will eating fish help you lose weight?

The various fish we’ve recommended will help you arrive at a more balanced diet, but there’s no direct link between a pesceterian diet and weight loss.

Even the most sensible diet cannot permanently reverse a slowing metabolism, which is often the root cause of weight gain.

If you’re looking for fast, natural and long-lasting weight loss, consider our signature CSH therapy®. Using a combination of cupping , scraping and h eat therapy , CSH therapy® is our traditional Chinese approach to improve your metabolism – for good. No diet supplements and exercise required, no side effects, no risks.

Want to find out more? Let’s have a chat. Book a consultation today .

Discover more topics:

How to Keep Trim as You Approach Menopause

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 22 Jul 2019 04:00:00 GMT

How to Keep Trim as You Approach Menopause

The transition usually starts in your late 40s.

Ladies, there’s no escaping menopause. It’s a natural stage of life and part of the ageing process. Menopause marks the end of your fertility. Medical experts diagnose it after your period has stopped for 12 consecutive months .

Signs and symptoms

Women in Singapore are likely to get menopause around the age of 49 . However, its signs can start months or even years before that because of the hormonal fluctuations in your body.

You’re likely to experience tangible symptoms such as hot flashes, night sweats, headaches, insomnia, loss of libido and mood swings during what’s known as the perimenopause stage . These signs and symptoms may continue well into menopause.

Weight gain and menopause

And if all that isn’t terrible enough already, there’s also a very high chance that you’ll get heavier as you enter menopause. Women typically put on five kilos on average.

You’ll gain weight during menopause due to a variety of factors.

The most common reason is that muscle mass shrinks with age. When you lose muscle mass, your metabolism goes into freefall. You can expect your body fat levels to balloon if you continue consuming the same number of calories.

Research has shown that you’ll lose three to eight per cent of muscle mass per decade after the age of 30. Over time, maintaining your weight will feel like an uphill battle.

The second reason involves hormonal changes. Menopause is when your oestrogen amounts start to run dry, which affects how your body stores fat.

You’ll stop storing fat on the hips and thighs, and instead pack it on around the belly . This is why many women say that they develop a paunch during this period of their life.

The dangers of belly fat

Don’t take belly fat – also known as visceral fat – lightly. A slight love handle may seem adorable, but in excessive amounts, it can be dangerous.

Here’s why: Visceral fat introduces inflammation to the body. Additionally, it amplifies your risk of diseases like heart disease, stroke and cancer.

Too much visceral fat can make you more resistant to insulin. Insulin is the hormone that commands your cells to use up the glucose floating in your bloodstream. When your body becomes resistant to insulin, the glucose has nowhere to go. The resulting buildup can lead to excessive blood sugar levels, increasing your risk to type 2 diabetes.

Measuring your waistline can help you understand how concerned you should be about your weight. You’re at higher risk of type 2 diabetes if your waist circumstance is greater than 80cm .

(We’ve written about all about belly fat and how to get rid of it for good .)

Keep the weight off

Clearly, menopause isn’t a walk in the park. But with incremental lifestyle changes, you can hope to maintain your figure in the long run.

You will have to exercise more to combat your slowing metabolism. There’s no shortcut! Spend some time working on a combination of aerobic activity and strength training.

Aerobic activity like brisk walking, cycling and swimming gets your heart rate up while strength training builds muscle mass. Do at least 150 minutes of moderate aerobic activity a week and strength train at least twice a week.

If you’re time-pressed or dislike working out, go for high-intensity internal training (HIIT) to get results in less time. HIIT workouts alternate between short periods of intense physical activity and more relaxed recovery periods.

A study published in the journal Menopause found that obese postmenopausal women who did 10 minutes of HIIT five times a week lost double the weight compared to those who did traditional aerobic activity like brisk walking.

Aside from weight loss, exercise prevents osteoporosis by slowing bone loss. Plus, a post-workout endorphin rush doesn’t hurt, either!

If you’re a foodie like most Singaporeans, this part may devastate you. You’ll probably have to forgo your favourite local cuisines as many of these dishes contain a harmful amount of fat.

You’ll want to opt for a balanced diet that’s full of wholegrain carbohydrates, lean protein and fruits and vegetables. Pass up on sugar and fat, especially saturated fat and trans fat. Limit the consumption of sweetened beverages, and remember to stay hydrated with water.

Consider referring to the My Healthy Plate guide to help you eat well. The guide suggests that you ration half your plate for leafy vegetables and fruits, a quarter of your plate for whole grains and starchy vegetables, and the rest of your plate for lean meats or meat alternatives like tofu or egg.

Diet and menopause

You have other benefits to gain from a healthy diet during menopause. Your risk of osteoporosis increases with age – be sure to get enough calcium and vitamin D to keep your bones strong.

As a rule of thumb, menopausal women require 1,000mg of calcium per day and between 400 and 1,000IU of vitamin D per day. A blood test will help you find out if you’re deficient in either.

And to counter all those menopausal signs and symptoms we mentioned earlier, fill up on fermented beans and soya products like beancurd. These foods are loaded with phytoestrogens, which can rebalance the hormones in your body . Phytoestrogens are a natural alternative to the synthetic oestrogen used in hormone replacement therapies.

How CSH therapy® can help

With menopause comes a whirlwind of physical and emotional changes.

Which is why we’re here to help you look and feel your best self. Get extra support in the form of our signature CSH therapy® , which consists of all-natural treatments that stimulate your metabolism for long-lasting results. That means no rebound even when the treatments end.

The best part: There are no extreme diets, no supplements, no exercise involved.

Get in touch with us today to find out how our CSH therapy® program can help you stay trim no matter what stage of life you’re at.

Discover more topics:

How to Adapt the Mediterranean Diet for an Asian Table

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 08 Jul 2019 04:00:00 GMT

How to Adapt the Mediterranean Diet for an Asian Table

Here's one diet that requires almost no effort.

TL;DR

The Mediterranean diet can be easily adapted to Asian cooking by substituting olive oil for traditional oils and incorporating local ingredients like tofu, brown rice, and steamed seafood. This heart-healthy eating pattern requires minimal restrictions while offering proven benefits for weight management, cardiovascular health, and longevity.

Does a menu of vegetables, fruits, poultry, eggs, fish, whole grains and the occasional glass of red wine sound like a dream diet to you? That’s the highly nutritious Mediterranean diet – a way of life for people who live on the Mediterranean coast.

Also known as the peasant diet, it harks back to a time when people would primarily eat the vegetables growing in their gardens, along with dairy and olive oil.

There’s really no diet that is as universally recommended by experts all over the world. You’ll be happy to know how easy it is to adapt the Mediterranean diet for Asian diners.

Why go Mediterranean?

The Mediterranean diet started gaining traction in the 1960s when scientists observed that fewer people in the Mediterranean regions died of heart disease. Compared to the northern Europeans and the Americans, people living in countries such as Italy, Spain and Greece were at a lower risk for cardiovascular disease, diabetes and stroke.

Subsequent studies proved that their good fortune was diet-related. There is evidence to show that Mediterranean diet is not only heart-healthy, but can promote weight loss and longevity.

Yet, this diet does not intentionally eliminate natural food groups.

If anything, the only no-no foods in this diet are refined oils, refined grains, saturated fats, foods with added sugar and highly processed products. Compared to other diets such as the Atkins and the ketogenic diet, the Mediterranean diet is much less restrictive, embracing most nutrients in their natural form.

When one is on a nutrient-dense diet, it also means that you eat more economically – meaning you need less food to meet your body’s daily requirements. You’re also less prone to nutrient deficiencies and require supplements as a result.

And here’s the best part about following the Mediterranean diet: there isn’t a regimental diet plan to follow. We can simply take the traditional foods eaten in Mediterranean countries, and localise them in an Asian setting.

But first, let’s find out what the components of a Mediterranean diet.

Main foods in the Mediterranean diet

When on the Mediterranean diet, one can expect to eat foods that are rich in monounsaturated fats, omega-3 fatty acids and fibre.

This would include a daily intake of vegetables, fruits, potatoes, legumes, seeds, nuts, whole grains, spices, herbs and seafood in general.

Your oil of choice would be extra virgin olive oil – which we know to be the healthiest fat on earth . It is loaded with antioxidants, is high in monounsaturated fats, and contains moderate amounts of vitamin E and K.

You would eat poultry, cheese, eggs and yogurt but only on a moderate basis. You could indulge in a glass of red wine daily, and very rarely would you eat red meat.

You would steer clear of processed products such as deli meats, fortified cereals, and anything labelled “low fat”. Instead of refined grain products like white bread, pasta and rice made with refined wheat, you would eat rolled oats, unhusked rice, and whole wheat bread.

Foods with added sugar, such as candies and chocolates, are off-limits!

Adjusting the Mediterranean diet for an Asian palate

All the staple foods in the Mediterranean diet are easily available from any wet market or supermarket in Singapore, and you probably already eat a great deal of them. If vegetables, fruits, legumes, seeds, nuts and fish are already part of your daily repertoire, you’re no stranger to Mediterranean eating.

Here are some suggestions that can fine-tune your diet further:

Eat more plant-based foods.
Eat more soy products such as tofu and tempeh.
Switch dairy out for oat, soy, almond, or other plant-based milk.
Switch to extra virgin olive oil, avocado oil or canola oil.
Go for whole grains with complex sugars instead of refined grain products that are full of simple sugars.
When you need protein, go for fish and seafood. Limit eggs and poultry to once a week, and red meat to once every other week.

Here’s a suggested meal plan:

Breakfast – Overnight oats with soy milk, honey, pecans, chia seeds, coconut flakes and berries.
Lunch – Tuna, tomato and cucumber on whole wheat bread.
Dinner – Blanched veggies, steamed threadfin with a dressing of garlic, ginger and parsley in olive oil, sprouted brown rice and vegetable soup. Fruit for dessert.

Feeling peckish in between meals? Calm your hunger pangs with snacks like muesli, granola (go for low sugar options), trail mix, steamed peanuts, steamed chickpeas and – yes! – fruit.

Going Mediterranean when you’re eating out

When you’re dining out, it’s more challenging to go 100% Mediterranean as you won’t have control over using the right type of oil. But when possible, try to apply these tips:

Go for brown rice instead of white when the option is available.
Go for olive oil-based salad dressings instead of Thousand Island or mayonnaise.
Go for steamed or grilled dishes instead of dishes that are deep-fried or stir-fried, since these cooking methods involve less oil.
Consider eating Indian food when you have to eat out. Other than the fact that ghee is mostly the fat of choice in Indian cuisine, there are plenty of opportunities to eat legumes (dhal), whole grains (chapati, naan), as well as herbs and spices.
Go for water instead of sugared beverages. If you’d like coffee or tea, give the sugar a pass.

Trying to lose weight by going Mediterranean?

While incorporating a Mediterranean element in your meal planning is bound to improve your health in the general sense, weight loss is a different ball game altogether.

Eating for health isn’t quite the same as eating for weight loss. Even the healthiest, most sensible diets can’t permanently solve the main root cause of weight gain, which is the slowing of our metabolism due to age.

If you’re looking for fast, natural and long-lasting weight loss, consider our signature CSH therapy®. Using a combination of cupping, scraping and heat therapy , CSH therapy® is our traditional Chinese approach to improve your metabolism – for good. No diet supplements and exercise required, no side effects, no risks.

But don’t just take our word for it. Since 2002, we’ve helped thousands of satisfied clients achieve their ideal figure. Read their testimonials here .

Want to find out more? Let’s have a chat. Book a consultation today .

Discover more topics:

How to Lose Weight Without Gaining Stretch Marks

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 24 Jun 2019 04:00:00 GMT

How to Lose Weight Without Gaining Stretch Marks

Yes, it's possible.

Stretch marks are not exclusive to pregnant women.

If you’re looking to trim your figure fast, beware! Unhealthily rapid weight loss can result in these long, discoloured streaks, which appear when the skin stretches or shrinks too quickly. The stomach, thighs, hips, breasts, upper arms and lower back are the most prone to stretch marks.

When the stretch marks are still fresh and reddish, they’re called striae rubra . Over time, they become thin, silvery scars called striae alba.

Once these ugly bands develop on your skin, it’ll probably make you think twice about wearing your favourite high-cut dresses.

What causes stretch marks

Stretch marks form when the top layer of our skin shrinks or stretches faster than the layer beneath. The abrupt change tears up connective tissues such as collagen and elastin fibres, which support our skin. As the skin recovers, stretch marks may appear.

Although they are harmless, stretch marks are actually a form of scarring.

Bodybuilders, breast implant recipients, and even children undergoing growth spurts can experience this.

Fluctuating hormones are also a possible cause. Excessive levels of cortisone can cause your skin to lose its elasticity , making you more susceptible.

The good news is that not everyone gets stretch marks, though !

You’re only more likely to develop them if a family member has it. The odds are also against you if you have Marfan’s disease, Cushing’s syndrome, or are using a corticosteroid cream (used most commonly for eczema and other skin conditions). Pregnant women have a 50 to 90 per cent chance of getting stretch marks as well.

Treating stretch marks with a healthy diet

Being a form of scarring, stretch marks are permanent. However, with treatment, their appearance can fade to some extent.

Firstly, you should take a diet rich in collagen-boosting vitamins and nutrients to repair the damage that has been done to your dermal collagen. You’ll want to include foods that are high in vitamins A, C and E, collagen-promoting amino acids, hyaluronic acid and zinc. Bone broth, aloe vera, gelatine, fruits and dark leafy vegetables are natural sources of these important nutrients.

You’ll need to be on such a diet in the long-term to replenish the building blocks of collagen in your body. Don’t expect results to happen overnight!

Treating stretch marks with topical products

Secondly, you’ll want an effective topical treatment. There are two particular ingredients you need to keep an eye out for: hyaluronic acid and retinoin .

Hyaluronic acid is a substance which naturally occurs in your body. In two large studies, applying hyaluronic acid to early stretch marks made them less noticeable.

Similarly, prescription creams or products containing retinoin are helpful when it comes to combating stretch marks. But avoid them if you’re pregnant or breastfeeding! These products contain retinol, a type of hyper-concentrated vitamin A that can result in birth defects.

Massage the stretch mark treatment product into your skin every day over a number of weeks or even months. Massage promotes blood flow and circulation in damaged tissues . With your fingertips, gently apply pressure in repetitive, circular motions to the stretch mark for a few minutes, several times a day.

Exfoliate every week to stimulate cell renewal. Start early, when the marks start forming. Once the stretch marks are mature, they’ll be there to stay.

What won’t prevent stretch marks

If you’ve been relying on collagen-infused products, this is going to burst your bubble.

You can’t heal torn collagen fibres in your skin with a topical collagen application or a collagen supplement. The collagen molecules in the cream will not be able to penetrate your skin . As for collagen supplements, most brands use variants of collagen that your body can’t actually absorb.

And if you think that you can diminish the appearance of stretch marks by getting a tan, you’re not doing yourself any favour either. In fact, tanning makes them look even more obvious because those stripes are incapable of tanning.

Home remedies such as cocoa butter, olive oil, vitamin E, almond oil have not been clinically proven to reduce stretch marks at all. Remember, stretch marks appear because your connective tissue has been ruptured and not because your skin is too dry. No amount of moisturising will fix the root of the problem.

There’s no harm in using these home remedy ointments or oil blends – but don’t fool yourself into thinking they’ll help.

How to lose weight sans stretch marks

Losing weight drastically is never a good idea. How were you planning to shed your kilos anyway? By crash dieting ? Taking slimming supplements ? Or cosmetic procedures like fat freezing ?

Be careful. Sudden weight loss can be unhealthy and unsustainable too.

Experts advise that a safe weight loss rate is to drop about 450g to 900g a week. This is where CSH therapy® has been proven to help.

Our signature three-step formula consists of cupping therapy , scraping therapy and heat treatment , which complement one another to restore metabolic function in a sustainable manner. Once your metabolism is regulated, your body will start burning calories effectively, too.

Our thousands of satisfied clients – both men and women – have shared that they start seeing results from the first week of treatment. You can read their testimonials here .

If you are looking to lose post-baby fat, it is safe to start CSH therapy® about six to eight weeks after childbirth. The heat treatment, in particular, can help reduce the appearance of stretch marks too.

CSH therapy® results in full-body fat loss and inch loss where you want it. Bodycon dress in eight weeks? Bring it on.

Interested to find out more? Get in touch with us here for a consultation.

Discover more topics:

Why Sitting Down Too Much is Literally Killing You

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 10 Jun 2019 10:00:00 GMT

Why Sitting Down Too Much is Literally Killing You

Poor posture is just the tip of the iceberg.

Do you spend most of your waking hours in an office chair? If so, you’re not alone. Research has shown that almost 40 per cent of Singaporeans lead a sedentary lifestyle, sitting for eight hours or more daily.

That sounds like a lot, but it makes sense. Most of us live and breathe in a desk-bound setting. When we’re not in the office, we’re on a couch fiddling with our mobile phones.

Not to mention all the time we spend seated on our commute, whether we’re on public transit or in the car. That compounds to the number of hours we’re on our rears!

You might wonder what the hoo-ha is. Isn’t sitting a part of modern day living?

The truth is that we should be concerned because physical inactivity, when unchecked, can be harmful for you. Being a couch potato goes against our human biology. Our bodies have, after all, evolved to run, jump, swim and climb. Without these movements, your body quite literally begins to shuts down . One scientist even said that sitting is more dangerous than smoking – and that we are sitting ourselves to death !

Sitting too much hurts your body

As far as our body is concerned, sitting is an unnatural posture that strains our necks, backs and wrists.

The most obvious implication of this is poor posture. Most of us round our backs and hunch our shoulders instead of sitting upright. Poor posture leads to disc problems in our necks and backs, amongst other conditions.

Sitting too much also undermines your glutes simply because you’re not mobilising the muscles in your buttocks. You risk developing a condition called glute amnesia , whereby your glutes “forget” how to function.

Weakened glutes also force the muscles in your lower back, your thighs and your hips to pick up the slack. This causes all manners of joint pain and back pain too.

And all of that is just the tip of the iceberg. Fossil records show that as we transitioned our ancestors’ hunter-gatherer lifestyles, it resulted in less dense bone structure. As we age, this results in a heightened risk of osteoporosis .

Sitting too much harms your health

Aside from aches and pains, a sedentary lifestyle can impair your body’s metabolic functions. Doctors have observed that sitting too much severely affects how your body reacts to insulin.

Insulin, a hormone made by the pancreas, is what the body relies on to process sugar. It’s what maintains your blood sugar levels within a normal range. When your body can’t use insulin properly, your blood sugar levels rise, along with cholesterol and various markers of inflammation. Persistently high levels of these can lead to massive health problems like weight gain and type 2 diabetes.

Studies have shown that due to all the inflammation that occurs from prolonged sitting, you are more likely to get cancer (specifically colorectal, ovarian and endometrial cancer), cardiovascular disease and depression .

Even your brain pays the price. A sedentary lifestyle causes the memory-forming regions in your brain to thin out , which in turn results in faster cognitive decline.

Moreover, if you’re a woman, you are twice as likely get a life-threatening blood clot in your lungs compared to someone who’s active.

Sitting too much could kill you

To make matters worse, evidence has shown that sitting too much is linked to a higher risk of death from 14 common causes including the major illnesses we mentioned earlier – diabetes, cancer and cardiovascular disease.

Experts believe that this correlation exists because other unhealthy behaviours kick in when we’re sitting. For instance, we tend to snack excessively when we’re watching TV. Even at the office, it’s normal to crave junk food when the afternoon slump hits us and we end up munching on unhealthy snacks.

Reduce the damage of sitting too much

You might think these problems won’t affect you if you exercise. It’s not that simple, unfortunately. Even a quick daily workout can’t counteract all the negatives that come from sitting 8 to 15 hours per day.

The rule of thumb is, you should get up from your seat at least once every half hour . This interrupts the periods of sitting and reduces its adverse impact on your body and health. Even talking a walk to the toilet and back counts.

To integrate more movement into your day, you could work from a standing desk, take the long route walking to lunch, or set an alarm clock to remind yourself to move every hour. The less you remain stationary, the better.

You will still need to exercise regularly though. Experts say that you need 60 to 75 minutes of moderate-intensity activity per day to counteract the effects of sitting too much.

Getting up every 30 minutes won’t be sufficient. Either go to the gym for your usual workout or find other opportunities to move. You could even alight the bus or train one or two stops earlier on your commute home.

CSH therapy® counteracts your sedentary lifestyle

If you can’t escape the pull of a sedentary lifestyle that’s contributing to your weight gain, consider our signature CSH therapy®.

CSH therapy® uses a traditional Chinese approach to keep your metabolism functioning at an optimal level – without the need for regular exercise.

It supercharges your metabolism through a few complementary treatments: cupping therapy, which loosens up tissue and improves blood flow; and scraping therapy, which stimulates blood and lymph circulation and flushes out deep-seated toxins.

It also includes heat treatment, which targets stubborn fat in problem areas like your hips, butt and thighs.

The best part is that CSH therapy® is 100% safe and natural – that means no diet products, ingested, applied or otherwise. Read about the clients who’ve enjoyed long-lasting results with our treatment here .

Interested to find out more? Get in touch with us for a chat!

Discover more topics:

Crash Diets Will Never Work for You. Here’s Why

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 20 May 2019 12:00:00 GMT

Crash Diets Will Never Work for You. Here’s Why

It will do more harm than good.

So you have two weeks to fit into a figure-hugging outfit for a special occasion. There’s no harm going on a diet as a quick fix, is there?

Well, it depends. Not all diets are made equal. It’s really the crash diets that you should avoid because they jeopardise your health for short-term weight loss.

If you’re masochistic enough to eat nothing but homemade cabbage soup for a few weeks, this article will make you think twice. Here’s a list of the most questionable crash diets that can backfire on the most disciplined among us.

Crash diets: Overly low-calorie diets

Overly low calorie diets are a whole new level of abstinence. They require you to limit your calorie intake to around 1000 calories per day. This type of diet is usually a clinically supervised diet plan but there are DIY versions available.

1000 calories isn’t a lot at all. To give you some perspective, that equates to about 2 glasses of unsweetened orange juice !

The sudden cutback in calories will supercharge your weight loss but this diet isn’t recommended for most people. Seriously. In fact, experts have made it clear that it is suitable only for people who are obese , or those with a BMI (Body Mass Index) of over 30.

You can expect common side effects that include fatigue, migraines and constipation. But that’s not the worst of it: You can develop gallstones too . When you lose weight too quickly, your liver secretes extra cholesterol. The cholesterol, when mixed with bile, creates a perfect storm for stone-like deposits to form in your gallbladder.

It goes without saying that many of these low-calorie diets will be missing essential nutrients that your body needs. Your body won’t be able to function optimally. Don’t be surprised if you find yourself developing nutritional imbalances down the road.

Moreover, while you will lose weight at first, your body will eventually go into survival mode and start slowing down your metabolism. This is an effort to conserve energy because you’re not consuming enough calories. And that’s the exact opposite of what you want to achieve!

Crash diets: Detox diets

Detox diets generally consist of juice diets and cleansing diets that are marketed under brand names like Master Cleanse. They are often liquid-based.

Juice diets consist of consuming juice from fruits and/or vegetables. Cleansing diets may incorporate procedures like colonics. Other than weight loss, these diets claim that they can help to scrub out toxins from your digestive tract.

Here’s why detox diets are problematic. Firstly, there isn’t any hard science to corroborate the claim that these types of diets have any bearings on the toxins in your body. A meal replacement juice might clear out your bowels, but it’s not the same as pulling out toxins from your bloodstream.

(Also read: How cupping therapy helps you lose weight by removing stagnated blood.)

Other dangers of detox diets include side effects such as impaired brain function, gastric pains and headaches. Of course, diarrhea is a given too.

Also take note that juice diets are no-no for those with type 2 diabetes. All the juice consumption could lead to unstable blood sugar levels. For healthy adults, juice diets increase your risk of type 2 diabetes .

The bottom line: Detox diets are a waste of your time and money!

Crash diets: Miracle ingredients

These types of diets sound too good to be true. And the truth is, they are!

Examples of diets with miracle ingredients include the apple cider vinegar diet, the vegetable soup diet, and the green tea diet.

Take the green tea diet, for example. The diet involves drinking green tea several times a day. We know for a fact that green tea has compounds that fire up your metabolism. So why doesn’t it work?

As the saying goes: Green tea can only help you lose weight if you harvest it yourself.

While it’s true that there are thermogenic superfoods with metabolism-friendly properties , they need to be paired with an overall lifestyle change if you want to see visible improvements on your weighing scale.

Include them in your diet because they are conducive for weight loss (and because they’re much, much better than processed foods and canned sodas), but don’t expect these superfoods to do the heavy lifting.

Moreover, limiting oneself to only one or two miracle ingredients is impossible to commit to in the long term. Not only is it extremely tiresome, any weight loss that occurs will most likely be water weight and therefore temporary.

There are also many of these superfoods that, when consumed in excess, can irritate your stomach and cause dehydration .

Negative effects of crash diets

People who take the crash diet route are more likely to become anorexic or bulimic because they find it challenging to return to their regular eating habits. According to one source, the chances of this happening is at least five times more compared to those who do not diet at all.

Even if you don’t develop a serious eating disorder, you’ll be more prone to binge eating . This is because in the long run, crash diets will scramble your body’s natural hunger signals. You’ll overeat beyond the point of fullness simply because your stomach is no longer sending the correct cues to your brain.

Not to mention that depriving yourself of your favorite delicacies actually make them more tempting . In some cases, many people overeat after their diet is over because they feel like they have earned a treat.

The outcome: You may go back to square one, or find yourself at a heavier weight than before .

Lose weight safely

What can you do to lose weight safely? There’s no running away from the age-old advice of eating healthily and exercising regularly. Crash dieting doesn’t pan out in the long run.

Eating healthily requires you to eat foods from all food groups, and eating them in the right proportions. Use My Healthy Plate designed by the Health Promotion Board as a visual guide. In this guide, you should fill half your plate with fruits and vegetables, a quarter with whole grains and a quarter with animal- or plant-based protein or dairy products.

Exercising regularly means incorporating a mix of both cardio and strength training three to four times a week. Cardio forces your body to torch calories. Strength training helps to build lean muscle mass, which is the most powerful fat-burning tissue you have at your disposal.

If you hate working out, even 30 minutes of brisk walking everyday can produce tremendous health benefits .

CSH therapy® complements weight loss

We all need some help in keeping unwanted weight off. With work, travel, family and social commitments, consistent exercise and healthy eating can take a backseat. And once your metabolism slows with age, the results on your waistline can be disastrous.

This is where CSH therapy® can help. CSH therapy® was designed specifically to help individuals maintain a metabolism that functions optimally. When you have a healthy metabolism, you’ll burn calories more effectively.

The three-step formula consists of cupping therapy, scraping therapy and heat treatment, which complement one another to restore metabolic function in a sustainable manner. This results in full-body fat loss and inch loss – not just the temporary loss of water weight.

We’ve been around since 2002 and have served thousands of satisfied clients. That’s why we prefer to let their testimonials do the talking .

Interested to find out more? Get in touch with us here for a consultation.

Discover more topics:

Does Intermittent Fasting Live up to Its Hype?

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 06 May 2019 13:00:00 GMT

Does Intermittent Fasting Live up to Its Hype?

It's not for everyone.

Twitter’s CEO Jack Dorsey eats one meal a day and fasts all weekend. While this is an extreme version of intermittent fasting, it’s not exactly unprecedented. In fact, many doctors and personal trainers recommend it for its proven health benefits.

To be clear, intermittent fasting is not technically a diet. It’s about restricting your window of food consumption to certain hours.

An ancient lifestyle habit, intermittent fasting can be traced back to the time of hunter-gatherer societies. Food was not always readily available and people had to adapt to long periods without sustenance. People have also fasted as part of religious practice for thousands of years.

Unlike the Islamic fasting during the month of Ramadan, intermittent fasting allows the body to follow its natural circadian rhythms. Additionally, it has no restrictions on water intake.

Why people do intermittent fasting

When intermittent fasting was tested on lab rats , they not only shed weight but showed improvement in levels of blood sugar, cholesterol and blood pressure. In 2012, a trio of journalists popularised the idea that it would work just as effectively for humans.

BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet caused quite a stir in 2012. Hot on the heels of Mosley was journalist Kate Harrison’s book The 5:2 Diet , which was an account of her own experience. Lastly, Dr. Jason Fung’s 2016 bestseller The Obesity Code launched the trend on a path of success.

In 2015, a Singaporean study investigated how intermittent fasting could improve the lives of overweight patients. Patients who underwent intermittent fasting by fasting two consecutive days a week lost an average of 3.9kg over 3 months. The control group of 10 patients, who received general diet and exercise advice, lost an average of only 500g.

Other studies also show that intermittent fasting can have positive effects on your cardiovascular health , particularly in terms of blood pressure and cholesterol levels.

How is intermittent fasting done?

There is more than one style of intermittent fasting . One method is called the 16-8, which involves eating normally within an eight-hour window and fasting for 16 continuous hours. That means no breakfast, lunch at noon and dinner before 8pm. Alternatively, one could have breakfast at 8am, have lunch in the late afternoon and stop all eating after 4pm.

The other method is 5-2. It involves subsisting on a 600-calorie diet for any two days of the week, and eating moderately on the other five days. To give you some perspective on how restrictive 600 calories is, that’s less than 50% of the average adult’s daily total intake!

In the aforementioned Singaporean study, the fasting group had three packets of Optifast, a meal replacement product which supplied you with no more than 570 calories per day.

Other intermittent fasting practitioners can choose to fast every other day. That, or fast for a full 24 hours once or twice in a week.

The science behind intermittent fasting

The idea of intermittent fasting is to force our bodies to tap into its stored energy , which can use up excess fat in the process.

When we eat, we take in more food than we can immediately expend. This causes a spike in insulin levels, which helps to chop up the carbohydrates into smaller units of glucose. These units are meant to be stored in the liver or muscles as glycogen.

But glycogen, which are long chains of glucose, consume too much space. The liver takes care of the excess glycogen by converting it into fat, and storing it all over the body for future use. And that is where your flab deposits come from.

To reverse this process, all you need is to stop eating. Without a spike in insulin levels, the body starts burning stored energy since it knows that no more food is coming through. Blood sugar goes down, which prompts the body to release its stored glycogen. This will fuel the body for about 24 to 36 hours.

When there is no more glycogen left, the body will start burning fat.

Intermittent fasting allows the body to maximise whatever calories it has more efficiently. When you are grazing on snacks every three or four hours, your body is constantly using the incoming energy instead of using your fat reserves.

You don’t want that, because that’s how people become overweight!

Should you give intermittent fasting a go?

By this theory, it sounds like we would all benefit from the occasional fast. This may be true… except for pregnant women, patients with diabetes, kidney or liver disease, low blood pressure, mental disorders, and nutritional deficiencies.

If you’d like to opt for intermittent fasting, remember that it’s not a passport to binge-eat on the days you’re not fasting. You should still be eating complex carbohydrates, lean protein and fibre on a regular basis. This will provide you with longer periods of satiety. It is also critical to stay hydrated during fasting.

When it’s all said and done, the downside of intermittent fasting is that weight loss is only most noticeable within the first two months. As with most weight loss methods that rely on dieting, your progress is likely to plateau once your body has acclimatised to the new eating habit.

Little is known about the effects of intermittent fasting beyond six months, or how safe or sustainable it is.

But why starve yourself?

At Absolute Wellness, our signature CSH therapy® – when combined with a sensible eating habits – can help you see results without the need to go hungry.

Using a traditional Chinese approach to weight loss, CSH therapy® combines scraping , cupping and heat to restore efficiency to your metabolism rate. When your body weight has stagnated despite diet and exercise, CSH therapy can give you an extra push to achieve those contours.

With a healthy metabolism, your blood circulation, your appetite and of course, your weight, will all see tremendous improvements. CSH therapy also achieves an all-around toning, contouring and skin tightening of your problem areas. The best part: It is completely safe, natural, and has no supplements and replacement meals involved.

We’re confident that you will see yourself transform as you go through our CSH therapy® program. But don’t just take our word for it. Our results speak for themselves.

Since 2002, we’ve had thousands satisfied clients who’ve had visible weight loss results. Read their testimonials here.

Discover more topics:

Types Of Fat: What To Eat And What To Avoid

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 22 Apr 2019 10:00:00 GMT

Types Of Fat: What To Eat And What To Avoid

Eating fat won't make you fat.

Are you under the impression that you need to completely avoid fat to have a healthy weight? If so, you’re not alone. Fat has long been demonised and we’re here to set the record straight.

The truth is, eating fat will not make you fat. In fact, many diets (like the keto diet , for example) have no quarrel with the macronutrient. Weight gain happens when you consume more calories than you burn (although many other factors such as your age, gender and lifestyle will affect this). You really can’t blame it squarely on fat itself.

The myth probably came about from the fact that fat is a concentrated form of calories. Every gram of fat packs 9 calories. In comparison, carbohydrates and protein only have 4 calories per gram.

Why do we need fat?

Cutting out all types of fat from your diet is not a good idea. That’s because your body needs a regular intake of fat to function properly.

Fat stores energy, protects your organs and regulates your core body temperature. It’s also critical when it comes to absorbing specific nutrients. According to a University of Georgia study , fat helps to hold appetite hormones at bay, which in turn helps you maintain feelings of fullness.

It also plays a role in your ability to concentrate and remember information. This is due to the fact that your brain is made up of 60 per cent fat. The macronutrient can even lower your risk of getting dementia and Alzheimer’s disease !

Not all fat is created equal

So we now know that fat is not totally evil. But what’s more important is knowing what the different types of fat are. Some are better for you than others.

There’s trans fat, saturated fat, monosaturated fat and polyunsaturated fat. Which ones are worth having in your diet?

Trans fat is the worst

Naturally occurring trans fat comes from cows and sheep. However, most of the trans fat we consume is the artificial kind.

Artificial trans fat is formed in a chemical process where hydrogen is added to liquid vegetable oil, converting it into a solid. The result is partially hydrogenated oil.

You can find trans fat in non-dairy coffee creamer and stick margarine as well as processed foods like cookies, potato chips and instant noodles. Deep fried foods like french fries may also contain trans fat from the oil used in the cooking process.

If you like processed and deep fried foods, watch out. Foods with trans fat might taste delicious but they have zero nutritional value and are high in calories to boot.

To say that trans fat is unhealthy is an understatement. It raises your harmful cholesterol levels while decimating your healthy cholesterol. Unsurprisingly, trans fat is strongly linked to cardiovascular disease, the leading cause of death globally.

Research has shown that eating foods rich in trans fat increases the risk of early death by 34 per cent and coronary heart disease by 21 per cent.

You may be relieved to know that the Singapore’s Ministry of Health is planning to ban partially hydrogenated oil . Phew!

Saturated fat isn’t as terrible

A slightly less damaging type of fat is saturated fat. The keywords being “slightly less”. Saturated fat is brought to you by eggs, red meat, as well as high-fat dairy products like butter, cheeses, and palm and coconut oils.

Like artificial trans fat, you can also find it readily in processed foods.

Studies over the years have proven that saturated fat raises your harmful cholesterol levels, which in turn, places you at greater risk for heart disease. But more recent research suggests that there is no link between saturated fat and heart disease.

New studies go so far as to claim that saturated fat has a positive effect on your immune system and improves liver function .

It’s no surprise that these new claims are controversial in the medical community. Err on the side of caution and trusting years of research instead – consume saturated fat in moderation.

Based on American Heart Association guidelines, no more than six per cent of your calories should come from saturated fat. If you are eating 2,000 calories a day, your maximum saturated fat intake should be 120 calories or about 13g.

Unsaturated fat is the best

Unsaturated fat should be welcome in any diet, since this is the healthiest type of fat for your body.

You can gain powerful health benefits from this because unlike trans fat and saturated fat, it works wonders for your heart. Even eating one to two servings of fish per week can lower your risk of developing cardiovascular disease.

There are two types: monounsaturated fat and polyunsaturated fat. The difference between the two lies in their chemical structure.

You might be happy to know that there are many delectable sources of unsaturated fat.

Monounsaturated fat is found in foods like avocados, olive oil, and nuts like almonds, hazelnuts and pecans.

Polyunsaturated fat is found in foods like fish, corn oil, walnuts and leafy green vegetables. Omega-3 and omega-6 fatty acids – the nutrients that promote cardiovascular health and even your metabolism – belong to this category. Remember to opt for fatty fish like salmon, tuna and sardines as these contain high levels of omega-3.

Turns out healthy food can be tasty too!

How much fat can I consume?

You might be surprised to learn that ideally, 25 to 30 per cent of your total energy intake should come from fat . Of course, make sure it’s mostly the healthy unsaturated type.

If you consume 2,000 calories a day, the total fat allowance is 55 to 65g. That sounds like a lot, but it’s really easy to consume more than you need in one sitting. Just a plate of roasted chicken rice contains a whopping 23g .

CSH therapy® combats unwanted fat

Counting calories is hard work. If you’re hoping to lose unwanted kilos and reduce body fat, eating healthily and exercising regularly may not be enough – especially once your metabolism has slowed with age.

This is where CSH therapy® comes in. Using a traditional Chinese approach to weight loss, CSH therapy® is designed to restore your metabolism to a more efficient state.

With a healthy metabolism, your blood circulation, your appetite and of course your weight will all see tremendous improvements. Not to mention all-around toning, contouring and skin tightening of your problem areas. The best part: It is completely safe, natural, and has no supplements and replacement meals involved.

We’re confident that you will see yourself transform as you go through our CSH therapy® program. But don’t just take our word for it. Our results speak for themselves.

Since 2002, we’ve had thousands satisfied clients who’ve had visible weight loss results. Read their testimonials here .

Let’s have a chat. Get in touch with our experts .

Discover more topics:

Truth or Myth? The Science Behind Spot Reduction

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 15 Apr 2019 04:00:00 GMT

Truth or Myth? The Science Behind Spot Reduction

Here's why you can't tone your abs with sit-ups alone.

Maybe your wrists are thin, but you have enough underarm fat to make you think twice about going sleeveless. Or perhaps you love to flaunt your slim face, but feel saddled by your muffin top. In fact, you might think that some parts of your body are perfect and some seem to belong elsewhere!

That’s why spot reduction is such an attractive concept. The gist of it is that you use targeted exercises to work out your trouble spot in hopes of toning that one area.

If spot reduction could give us leaner arms, calves and abdominal muscles, wouldn’t it be worth the thousands of hypothetical flutter kicks we’d be willing to do?

It’s no wonder there are tons of articles and videos about the miracles of spot reduction workouts.

In this article, we dive into what science says about spot reduction.

You don’t get to choose where your body loses fat

The truth is, even if you blast a specific body area with exercise, you lose fat throughout your entire body – not just your love handles.

Todd Miller, a professor of nutrition and exercise sciences, likens body fat to fuel in a tank. He says, “Thinking you can reduce fat from your stomach alone is like saying you want to use gas only from the right side of your gas tank.”

He also said that during exercise, fat gets recruited equally from all over the body .

Indeed, the most compelling evidence that supports this comes from a study conducted by the University of Massachusetts in the mid-1980s. Researchers asked 13 male participants to perform a total of 5,000 sit-ups over the course of 27 days. That’s an average of about 185 sit-ups in a single day per person!

At the conclusion of the programme, the researchers took fat biopsies from the stomach, buttocks and upper back of each participant. Instead of losing flab only in the abdomen, the men had lost inches across all these body areas.

Does fat really “burn”?

When we’re going full-on at the gym, it’s easy to mistake the feeling of muscle burn as a sign that our spot blasting is working. The truth, however, is much more complicated than this.

That burning sensation is caused by your muscles producing lactic acid. It’s their way of saying “Enough!”

Muscle fatigue is good for you, though. It means that your muscles are being challenged, which makes them stronger. But it does not mean that the fat surrounding these particular muscles has been burnt off, so to speak.

The stubborn excess fat cells you do want to get rid of are called adipocytes, and they’re located most prominently in your trouble spots. These don’t quite function like your normal fat cells because they release energy at an abnormally slow rate .

When you exercise, your body taps on the energy stored in these adipocytes. It does this by breaking down the fat within the adipocytes into energy-giving molecules, such as glycerol. These molecules float into the bloodstream and towards the organs that need sustenance.

These energy-giving molecules can come from adipocytes all over the body – not just the trouble spot you’re working out.

Why am I fat only in certain areas?

It can be devastating to start an exercise regime only to find your weight shedding off the wrong body parts, like your face and your breasts. Nature can be cruel.

The question is, why do we seem to carry more stubborn fat in certain areas?

“Genetics is the most important determinant for where fat is stored,” said Scott Kahan, director of the National Center for Weight and Wellness in Canada. That is how we come to have similar body shapes as our parents, he added. Now it makes sense why there’s a Thighmaster in the storeroom your mum won’t talk about.

Age, gender and lifestyle play a role, too.

And because women’s bodies are geared towards childbearing, the fairer sex has a higher percentage of body fat to begin with , especially in the thighs and hips – where fat is often the most stubborn.

It doesn’t help that as women experience perimenopause and menopause, hormonal fluctuations can also cause fat accumulation in the belly region.

And good luck with losing your stubborn weight if you had gained it during your adolescent years.

Scientists have found that the number of fat cells remain constant from your adolescence to your adulthood. Think of fat cells as storage rooms for fatty acids. When you lose weight, fat cells shrink because they lose the fatty acids within them, but the fat cells themselves don’t really disappear on their own.

It doesn’t mean that overweight children are destined to be overweight as adults. But it does mean they will always have a higher storage capacity for fat throughout their lives.

This could be why obese children have more difficulty shaking off excess weight as grown-ups.

So, what works?

In any case, forget about using sit-ups to tighten your abs.

Although those 13 men in the University of Massachusetts study did lose inches from doing 5,000 sit-ups, they would have achieved more had they performed exercises involving larger muscle groups , such as squats or deadlifts.

In short, don’t just focus on one body part when you exercise.

To fight flab with exercise, combine a full-body cardio workout with spot toning. While you cannot selectively reduce the size of your fat pockets through exercise, consistent strength-building and cardio workouts can help you increase muscle mass.

And when you build more muscle, more fat will be burned as muscle cells consume a whole lot of energy.

But because muscle is heavier than fat, the tradeoff could mean that you actually gain more net weight.

How we can help

To lose flab naturally, you may want to consider our signature CSH therapy® program. It uses a combination of scraping , cupping , and heat treatment to supercharge your metabolism in the long run, with weight loss averaging 4-6kg in 1 month*.

You don’t have to be overweight to see results.

CSH therapy® is perfect for people who don’t see results from dieting and/or exercise. It also promotes targeted inch loss in trouble spots like the thighs, waist and hips. An improved metabolism can work wonders!

Since 2002, Absolute Wellness has helped thousands of clients achieve their ideal weight with a 99 per cent success rate. Check out their testimonials , or read more about what our CSH therapy® program is about.

*Results may vary between individuals.

Discover more topics:

How Fat-Freezing Works (and What to Expect)

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 08 Apr 2019 12:00:00 GMT

How Fat-Freezing Works (and What to Expect)

Plus, everything you need to know about their side effects.

There’s much hype around fat-freezing, and it’s no surprise why. The body treatment promises to eliminate stubborn fat that won’t respond to diet and exercise. It’s possible to even target specific areas like your arms, thighs and buttocks.

You won’t even need to factor in recovery time because this treatment – officially known as cryolipolysis – is nonsurgical. Most people view it as a safer alternative to liposuction.

Sounds too good to be true? Let’s find out.

Fat freezing explained

During cryolipolysis, the doctor places a special device with a vacuum-like suction onto your problem area. The fat cells directly under the skin surface are then frozen and die as a result. This biological process is called apoptosis or cell death.

After cell death, your body absorbs these destroyed fat cells. Your liver then breaks down these cells, secreting them from the body as waste material.

The science behind fat-freezing is simple. Your fat cells are more sensitive to the cold temperature than your skin tissue. This is why freezing your fat cells is possible without damaging the surrounding skin.

The side-effects of fat freezing

There are many potential risks and side effects that come with freezing your fat. For instance, there is a tendency for uneven fat removal since the entire procedure depends on the device, not on the skill of the doctor. This can lead to asymmetrical contouring .

While downtime is minimal, you might experience bruising because the special device repeatedly pulls on your skin in the treated areas. The bruised areas will likely feel tender when you touch them and the soreness could last for weeks.

Another side effect that could last for weeks is prolonged numbness . This happens when the cold temperature temporarily damages the nerves around the treated areas. Other side effects include swelling, skin sensitivity and muscle cramping.

Paradoxical adipose hyperplasia

It gets worse. There is a more severe side effect called paradoxical adipose hyperplasia (PAH). It is basically fat-freezing gone horribly wrong.

PAH happens when the fat cells in a treated area gradually expand (instead of shrink) and then harden into a strange-looking lump.

This complication is more common that you think. Recent research in the journal Plastic and Reconstructive Surgery shows that PAH can happen to one out of every 138 treatments. However, the people who make fat freezing equipment claim that PAH only happens one out of every 4,000 treatments.

These two sets of numbers vary widely. Do your research to know which one to trust.

Ironically, the remedy for PAH is liposuction – a procedure that many fat-freezing proponents want to avoid exactly because of how invasive it is.

Limitations of fat freezing

In addition to the potential risks and side effects, there are more downsides. Fat freezing is not a quick fix – it won’t give you any short-term noticeable results.

In fact, you will probably need to wait for several months to notice any visible reduction in your problem areas.

And that’s provided that you watch your diet to prevent new fat deposits from forming. After all, killing your existing fat cells doesn’t insure you against future weight gain, especially if your metabolism is already problematic to begin with.

You will also have to commit to multiple sessions of fat-freezing, since one session will not be enough. Just imagine how much you’ll need to spend!

Finally, the results of fat-freezing are only limited to the fat that’s located below the surface of your skin. In the other words, it targets surface fat while neglecting visceral fat, which is just as important when it comes to weight loss.

What’s visceral fat? It’s the fat that forms deep inside your abdominal cavity, often wrapped around internal organs like your liver and intestines. Scientists have linked it to chronic illnesses such as type 2 diabetes, heart disease and cancer. If you have a wide waistline, the visceral fat in your belly is what you should be concerned about.

Learn more about visceral fat and how to get rid of it.

To be blunt about it, fat-freezing won’t produce holistic weight loss even if you are prepared to spend for it. While it does eliminate fat cells on the surface, it doesn’t have any impact on the more dangerous, deep-forming fat deposits.

If you have unwanted kilos to lose, it would be wiser to use tested-and-proven strategies.

How can I lose weight?

Two words: Lifestyle changes. Incremental, consistent changes to your exercise and eating habits will translate to results in the long run. Fad diets, workouts and procedures rarely do, if ever.

Get off your seat and work out several times a week with a mix of cardio and strength training. The World Health Organization recommends at least 150 minutes of physical activity per week, but start small. Even something as simple as walking a few minutes per day has tremendous benefits for your metabolism.

Eating well is more than just about cutting out common culprits like saturated fat and simple sugars. You should also exercise portion control, balance out your meals with protein, and eat three meals a day without deliberate starving .

Additionally, make it a point to manage your stress levels, stayed hydrated through the day, and get sufficient restful sleep every night. If your body can’t function optimally, it will take a toll on your metabolism.

Invest in CSH therapy®

Even these lifestyle changes can’t guarantee results, especially once your metabolism has slowed down with age. If your weight is no longer responding to diet and exercise, it could be time to consider our CSH therapy® program .

CSH therapy® is safe, natural and designed with long-term weight loss in mind. We’re talking about holistic reduction in surface fat and visceral fat. No diet supplements and exercise required, no side effects, no risks.

Consisting of cupping therapy, scraping therapy and heat treatment, CSH therapy® uses a traditional Chinese approach to improve your metabolism – for good. This results in not only fast weight loss but also all-around body contouring.

But don’t just take our word for it. Since 2002, we’ve helped thousands of satisfied clients achieve their ideal figure. Read their testimonials here .

Want to find out more? Let’s have a chat. Book a consultation today .

Discover more topics:

6 Carb Substitutes That Are Perfect for Your Diet

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 25 Mar 2019 11:00:00 GMT

6 Carb Substitutes That Are Perfect for Your Diet

Your taste buds won't notice the difference.

Are you on a diet that’s strict on refined carbohydrates?

Perhaps you’ve decided to declare war on refined carbohydrates for health reasons. Perhaps you’re tired of letting your carb-heavy lunches affect your energy levels for the rest of the afternoon. Or you may be undergoing Absolute Wellness’s CSH therapy®, where you would be recommended to limit your refined carbohydrate intake to wholemeal bread products.

How do you get your fill of pasta without actually breaking the rules?

Substituting carbs with plant foods

The answer lies in getting creative with plant foods. Here, we are going to share six healthier alternatives to refined carbohydrates that are free of soy dairy, wheat, and gluten.

In fact, all of the substitutes suggested here are low-glycemic, meaning you can eat them without having to deal with annoying fluctuations to your blood sugar levels (you know, the ones that are responsible for your afternoon food comas). Perfect for diabetics!

It sounds like you’d be depriving yourself of a lot, but when you find out how delicious these options are? You won’t even notice what’s missing.

1. Fried cauliflower “rice” paradise with shrimp, snap peas and red pepper

(adapted from Kalyn’s Kitchen )

You’ll need:

½ head cauliflower, pulsed in food processor or grated until it resembles grains of rice
½ yellow onion, chopped
4 cloves of garlic, minced
2 slices of ginger, minced
4 stalks of spring onions, sliced diagonally into ½-inch pieces
2 teaspoons of soy sauce (use coconut aminos if you are soy-intolerant)
2 teaspoons sesame oil
1 egg, beaten
1 cup snap peas, diagonally sliced
½ red bell pepper, chopped into ½-inch pieces
200 g peeled and deveined fresh shrimp, marinated with a touch of salt, sugar and olive oil
1 tablespoon high smoke point oil like avocado or safflower

Sauté the shrimp until almost cooked, then remove and set aside. Sauté the minced garlic and ginger in your choice of oil for 30 seconds, then add chopped onion and stir-fry until almost starting to brown. Add the snap peas and red pepper. Add the cauliflower rice and continue to stir-fry for another 2 to 3 minutes. Whisk the egg, soy sauce and sesame oil together, and add it in the mix. Toss in the spring onion and return the shrimp to the pan. Serve immediately once the shrimp is fully cooked.

2. Chicken and quinoa salad with zucchini ribbons

(adapted from Spiralize now! 80 Delicious, Healthy Recipes For Your Spiralizer by Denise Smart )

You’ll need:

200 g quinoa, rinsed
2 zucchini, spiralised or sliced into ribbons with a mandoline
1 tablespoon olive oil, for searing
1 tablespoon extra virgin olive oil, for dressing
1 teaspoon cumin seeds
3 boneless, skinless chicken breast halves
Finely grated zest and juice of 1 lemon
4 tablespoons chopped fresh mint, coriander or Italian parsley
100 g pistachios, cashews or almonds, roughly chopped
A handful of pomegranate seeds

Cook the quinoa with 600ml of water and a pinch of salt in a rice cooker. Season the chicken breasts with 1 tablespoon of olive oil, salt, black pepper and cumin seeds. Sauté in a non-stick skillet over medium high heat until cooked through. Transfer to a plate. Add zucchini ribbons into the still-hot skillet and sauté very briefly, and remove to a large salad bowl. Assemble the rest: Add the cooked quinoa, the lemon zest and juice, extra virgin olive oil, herbs and nuts. Mix well and season to taste. Sprinkle the pomegranate seeds and top with thinly sliced chicken breasts.

3. Shaved asparagus salad with feta and peas

(Adapted from Food52 )

You’ll need:

1 bunch asparagus, washed and well-dried
1 big handful arugula
½ cup green peas, fresh or frozen and thawed
2 tablespoons deshelled pistachios, roughly chopped
2 ounces feta
Juice from half a lemon
Extra virgin olive oil, freshly ground black pepper, flaky sea salt

Remove asparagus ends and shave the stalks with a cheese plane or a potato peeler. Toss the ribbons with argula, peas, pistachios and crumbled feta. Dress with lemon juice and generously drizzle with olive oil. Season with pepper and salt. Serve and eat immediately.

4. Beef and daikon kway teow soup

(Adapted from Chef Eric Teo’s recipe )

You’ll need:

2 cups of daikon ribbons, made with a spiraliser or a mandoline
1 litre chicken stock
150g thinly-sliced beef
2 tablespoons dried shrimp, soaked and chopped
1 teaspoon garlic, minced
100g black fungus, soaked and sliced
1 carrot, julienned
150g bean sprouts
Fish sauce, sugar and white pepper to taste

In a stock pot, sauté the garlic and dried shrimp in oil until fragrant. Stir in the black fungus and cook for another minute. Add the chicken stock and bring to a boil. Season with fish sauce and sugar. Throw in the carrots and daikon. Simmer for 30 seconds, remove from heat and add the beef slices. Put the raw bean sprouts into bowls and pour the hot soup over it. Serve.

5. Butternut squash with sage and pine nuts

(Adapted from Spiralize now! 80 Delicious, Healthy Recipes For Your Spiralizer by Denise Smart )

You’ll need:

½ butternut squash, spiralised with a 3mm blade or julienned
25g unsalted butter
8 sage leaves
25g pine nuts
25g shredded Parmesan cheese

Melt the butter in a skillet over medium heat. Once it starts to foam, stir in the sage leaves and pine nuts. Stir-fry until sage leaves are crispy and pine nuts are lightly golden, 1-2 minutes. Add the squash and stir-fry until the squash is tender. Remove from heat and stir in half of the Parmesan. Transfer to bowls and top it up with the remaining Parmesan and season with freshly ground black pepper.

6. Shirataki rice and noodles

Prepare ready-to-eat shirataki rice and noodles as directed on their packaging and you can use them directly as substitutes for white rice and pasta.

Both products are basically made with the Japanese konjac yam and consist almost entirely of water and fibre. They are also low-calorie, keto-approved, vegan, and naturally gluten-free. Translucent and gelatinous in texture, they best resemble the real deal in terms of mouth feel and appearance.

About us

To make the most of your weight loss efforts, you may want to consider our signature CSH therapy® program. It uses a combination of scraping , cupping , and heat treatment to help supercharge your metabolism, with weight loss averaging 4-6kg in 1 month*.

CSH therapy® can help to contour your thighs, waist and hips – areas which prove to be the most difficult to tone with just exercise and dieting alone.

Since 2002, Absolute Wellness has helped thousands of clients achieve their ideal weight with a 99 per cent success rate. Check out their testimonials, or read more about what our CSH therapy® program is about.

*Results may vary between individuals.

Sources: Spiralize now! 80 Delicious, Healthy Recipes For Your Spiralizer by Denise Smart ; www.yummly.com

Discover more topics:

How Women And Men Lose Weight Differently

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 11 Mar 2019 04:00:00 GMT

How Women And Men Lose Weight Differently

It has a lot to do with hormonal differences.

If you’ve ever been on a diet or a new fitness regime with people of the opposite sex, you may noticed something strange. With men, the pounds shed faster with much less effort. In the meantime, frustratingly enough, the needle on the weighing scale may have barely moved for the ladies.

You’re not imagining things. With weight loss, there are major biological differences between women and men. Being aware of these differences is the start to better managing your expectations!

Let’s dive in.

The gender bias

Why do men lose weight faster? For starters, the male body tends to have a higher composition of muscle. Because muscle is an extremely powerful fat-burning tissue, it translates to a difference in metabolism between women and men. Specifically, men have a resting metabolic rate that is anywhere between 5% to 10% higher than women’s.

Not to mention the female body is more eager when it comes to storing fat. There’s a reason why women have 6 to 11 percent more body fat than men on average.

The culprit here is oestrogen, the hormone that prepares women’s bodies for pregnancy. As far as your oestrogen is concerned, all those fat deposits will come into good use when you’re carrying a child for nine months.

In one study , researchers monitored over 2,000 overweight women and men as they underwent a controlled diet. After eight weeks, the men lost an average of 12kg each – 2kg more than the average of what the women lost. The men also lost significantly more body fat.

Another study published in the British Journal of Nutrition produced even more remarkable results. When women and men went on identical diets, the men lost twice the weight and three times the body fat compared to the women in the first two months.

It’s only short-term

It’s not all a bed of roses for men, though. This weight loss advantage is only a short-term one.

The same British Journal of Nutrition study showed that weight loss for both sexes will even out after six months. Men might have a stronger head start, but it’s only a matter of time before their progress stagnates.

Why does the dreaded weight loss plateau happen? When you lose fat, like it or not, you will lose some muscle. Think of it as collateral damage. Since your muscle content is what fuels your metabolism, the loss of muscle will result in fewer burned calories.

What should women do to lose weight more effectively?

If you’re a woman, strength training is key. It’s even more important than cardio. We’ve already established that muscle mass is important for keeping your metabolism active . And since everyone starts losing a frightening amount of muscle in our 30s, all the more we need to step up.

Many women are hesitant to lift weights because they don’t want to bulk up. The truth is that getting to a gigantic size actually requires a ton of testosterone and hormonal drugs. You’d have to supply your body with an abnormally massive volume of calories, too. Without those things, it is much likelier that strength training will only cause you to develop a leaner, smaller frame.

If you’re apprehensive or you don’t know where to start, register for a group class at your gym. Look for women’s-only classes if it makes you more comfortable. You may want to start strength training once a week, and gradually switch it up to twice or thrice weekly sessions.

You’ll also need to be more conscious of your diet just before or during your menstrual cycle. It’s the time of the month when your cravings for sugar can become uncontrollable. For that, you’ll have your hormonal fluctuations to thank. Beware!

What should men do to lose weight more effectively?

If you’re an overweight man, your weight will normally be concentrated within the abdominal cavity .

This is visceral fat – the hard, deep-layer fat that’s wrapped around your internal organs. It is also the most dangerous type, since it increases your risk of developing health problems like cardiovascular diseases . Reducing your visceral fat even by a little drastically improves your metabolism.

The good news is with any weight loss program you follow, your body is much more inclined to part with your visceral fat.

This doesn’t mean you can take things easy. Make sure you continue building muscle consistently to prevent a weight loss plateau.

You may also have to review your diet if you want a long-term remedy. Start by clearing from your pantry foods that are processed, and high in saturated fat, refined sugars and salt. Limit your intake of alcohol and other empty-calorie beverages.

Instead, consume foods that help you combat belly fat – like avocados, whole grains and green tea.

The age-old rules still apply

These rules apply for both women and men: Always start your day with a wholesome breakfast. Studies have shown that those who eat breakfast are more successful with weight loss and long-term weight maintenance. It’s called the most important meal of the day for a reason! Of course, give your kaya toast a pass and go for nutritious options like Greek yogurt and oatmeal.

Remember you need sufficient sleep to lose weight effectively. Aim for seven to eight hours of sleep each night. When you don’t have enough shut-eye, your hunger hormones short-circuit. Long story short, you’ll become more prone to overeating and making poor food choices.

About us

If a reasonable diet and exercise program no longer works for you and you’ve reached a weight loss plateau, you may want to consider our signature CSH therapy® program. It is a three-step formula that will help you supercharge your metabolism with weight loss averaging 4-6kg in 1 month*.

CSH therapy® works especially well for women who have trouble spots around their thighs, waist and hips – the areas where fat is often most stubborn.

*Results may vary between individuals.

Discover more topics:

A Brief History of Scraping Therapy and Cupping Therapy

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 25 Feb 2019 04:00:00 GMT

A Brief History of Scraping Therapy and Cupping Therapy

These techniques go back thousands of years.

TL:DR

Curious about how ancient therapies can support your wellness goals? Take a closer look at the centuries-old practices of scraping and cupping — how they work, why they’re still used, and how they can help with everything from muscle relief to weight management. If you’re exploring natural ways to feel and look your best, this guide breaks down the essentials so you can make more informed decisions about your self-care routine.

The Chinese invented gunpowder, paper, and also the liang teh (which quite literally translates to cooling tea) we drink on a hot day. But did you also know about the strides they made in physical therapy?

About 2,000 years ago, they discovered scraping therapy or guasha, a TCM method that involves scraping the skin to stimulate the lymphatic system. Then, they invented cupping in 281 AD. This is where cups are heated and applied on affected areas to fight inflammation.

Scraping and cupping treatments are distinctive offerings of many massage parlours and beauty spas across Singapore. Other than relieving muscle aches, what is less known is that these treatments are also effective for weight loss and body contouring.

Although scraping and cupping seem primitive, they are based on long-standing TCM practices that have evolved over the last two millennia.

The cups runneth over

The first record of cupping in China was in the year 281 AD. Ge Hong, a medicinal herbalist, wrote about it in an ancient tract called Handbook of Prescriptions for Emergencies. Back then, cupping tools looked nothing like glass cups – Ge Hong and his peers mainly used animal horns.

During the Tang Dynasty (618–906), cupping became an accepted solution for treating pulmonary diseases, in conjunction with acupuncture and moxibustion.

Much later during the Qing Dynasty (1644–1911), physicians experimented with bamboo cups and ceramic vessels. By this time, cupping practices had become well-established. Over time, the practice of cupping expanded to treat abdominal pain, rheumatic pain, muscle strains, headaches, asthma, and the common cold.

How does it work? When you heat a glass cup, it expels the air within it, forming a well of negative pressure. The pressure in turn causes suction when you apply the cup to your skin.

Suction lasts for 15-20 minutes at most, and opens up the capillaries just beneath the skin’s surface. This improves circulation by allowing freshly oxygenated blood to restore the injured area. At the same time, it results in the circular mark that cupping has come to be known for.

Cupping gets increasingly popular

Recently, cupping had its 15 minutes of fame in Western media when Michael Phelps and other Olympians sported circular purple marks at the Rio De Janeiro Games.

According to this report in The New York Times , a number of studies have shown that cupping effectively relieves pain. For example, in a 2012 study of 61 people with chronic neck pain, subjects who underwent cupping scored higher on measurements of well-being. They felt less pain than those who used progressive muscle relaxation.

Dr Leonid Kalichman, author of Journal of Bodywork and Movement Therapies , said that cupping has physiological effects for certain.

That’s because something interesting happens when cupping draws the skin away from underlying muscles. This action actually triggers the immune system to produce cytokines. Cytokines are small proteins which work closely with the immune system to regulate inflammation.

Scraping: An even older practice

What about scraping? This practice is a few hundred years older than cupping, and goes by other monikers like cao gio , coining and spooning.

Historians say that it could have originated during the Spring and Autumn Period (770–ca. 475 B.C.), when people started using smooth stones and needles to treat ailments. Today, modern practitioners use implements like smooth wood grain jade, animal horn, polished wood, porcelain spoons. The tools may have changed, but the principles of scraping therapy remain.

In scraping therapy, the practitioner applies pressure while stroking the skin with a flat handheld tool. This process mobilises stagnating blood in lymphatic tissue, while drawing metabolic waste to the skin surface.

As your circulation improves, the now-moving blood manifests on the skin surface as sha (which literally translates to “sand”), taking on the appearance of petechiae, or red dots.

In addition to providing relief from pain, scraping therapy enhances blood circulation and many functions of the nervous system .

Does scraping work?

It is hard to argue with the TCM belief that the health of one’s internal organs is reflected on the skin. The patterns and colours of the petechiae tell a story, and provide some insight for diagnosis.

“Scraping can be used to treat chronic degenerative diseases such as migraines, shoulder and back pain, menstrual disorders, insomnia, hypertension, rheumatoid arthritis and much more,” said Liu Chunyan from the third Affiliated Hospital of Beijing University of Chinese Medicine.

According to this report in the South China Morning Post , there have been more than 120 studies on scraping since 2005. They mostly investigate its effect on debilitating musculoskeletal conditions, such as chronic back pain.

In 2009, researchers at Harvard found that scraping has potential for anti-inflammatory and immunological properties. In 2011, another Harvard study showed that scraping reduced liver inflammation in chronic active hepatitis B.

Cupping and scraping are founded on ancient TCM theory

As with many other TCM practices, both cupping and scraping therapy can be applied on acupressure points along our meridian channels.

According to TCM schools of thought , the human body has 12 standard meridians. These are located at a certain depth and run through fixed courses in the body. Branching out from meridians are what we call collaterals, which run crisscross in a network through the entire body .

The purpose of the meridians is to transport blood and energy to all organs.

TCM practitioners attribute many of our physiological problems to blockages in our meridian network. One of the most common type of blockage is stagnating blood. This basically refers to how the movement of blood becomes restricted as your circulatory system weakens with age.

That is why many practices in TCM therapy work specifically to clear these blockages.

How Absolute Wellness can help

The above explanation of how cupping and scraping work, of course, is a simplified version of a complex field that is 2000 years in the making.

The understanding of the human body in TCM perspectives has not only helped in the treatment of medical diseases. It has also become useful for improving sub-health conditions, such as obesity, indigestion and issues related to the metabolism.

Cupping has been known to reduce stubborn visceral fat cells . Scraping has been successfully used to achieve contours in one’s jawline and waistline.

If you are looking for a safe and natural long-term solution to losing weight, you may want to consider Absolute Wellness’s signature CSH therapy® program. Using a traditional Chinese approach, CSH therapy® is a three-step programme that includes cupping therapy, scraping and heat treatment.

When combined with sensible eating and sufficient rest, this treatment can supercharge your metabolism to produce up to 4-6kg of weight loss in 1 month*.

Since 2002, Absolute Wellness has helped thousands of clients achieve their ideal weight with a 99 per cent success rate. Make the first step and book a consultation today , or read more about what our CSH therapy® program is about.

*Results may vary between individuals.

Discover more topics:

What is Belly Fat and How to Get Rid of It – For Good

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 11 Feb 2019 04:00:00 GMT

What is Belly Fat and How to Get Rid of It – For Good

Kiss your muffin top goodbye.

Can’t seem to find a pair of jeans to hide your bulging belly? We feel you. Love handles are a common sore spot for women everywhere.

For starters, it doesn’t help that we naturally carry more body fat than men.

To be exact, women have between six and 11 per cent more body fat than men. Blame it on evolution. Because of our childbearing functions, the body has fat reserves in anticipation of future pregnancies.

The reasons behind belly fat

But why does fat accumulate so aggressively around the belly? A poor diet and physical inactivity are two major culprits. Less obviously, stress, alcohol, and menopause are equally important contributing factors.

Firstly, when you are stressed from a long week of work, your production of cortisol shifts into overdrive. This hormone causes the body to redistribute fat stores to the belly. The higher the levels of cortisol, the more the belly fat. And we haven’t even taken stress-eating into account yet.

Naturally slim women aren’t spared from this hormonal chain reaction, either. Researchers from Yale University found that thinner women who experienced stress regularly were more likely to have love handles.

Secondly, alcohol. You probably already are aware that calories from alcohol are “empty calories”, in the sense that they don’t contain much nutritional value. But that’s not the only reason why it is detrimental to your waistline.

A study published in the journal Obesity concluded that women consumed about 30 per cent more food when they were tipsy. Basically, they found that alcohol intensifies hunger pangs, and – to make matters worse – causes our brains to become more sensitive to the scent of food. Now you know the source of your late-night cravings after a few drinks at the bar.

Lastly, menopause. As if hot flashes and night sweats aren’t punishment enough, you can also expect changes to your waistline as you enter your fifties. This is due to falling levels of oestrogen, the hormone that regulates your period. Unfortunately, it results in body fat from the hips, thighs and buttocks shifting to the midsection .

This can occur as early as perimenopause , which is the stage before menopause itself, during one’s forties. It doesn’t help that you lose muscle mass and your metabolism slows down as you age.

Two types of belly fat you need to know about

There are two main types of belly fat and it’s important to know the difference.

Firstly, there’s subcutaneous fat, which your body stores just under the surface of the skin. It’s literally the fat you can pinch between your fingers.

Deeper within the abdominal cavity lies visceral fat. Visceral fat wraps itself around organs like the kidneys, pancreas and heart. Since visceral fat is hidden, it is possible for some women to have a normal weight but a high visceral fat percentage (skinny fat, if you may). These women are likely to have less obvious love handles even if they’re on the slender side.

Belly fat shouldn’t be taken lightly at all. Many studies have shown that visceral fat is much more dangerous than subcutaneous fat. Excessive levels of it places you at risk of developing severe health problems, from breast cancer to cardiovascular disease.

In fact, a study published in the Journal of the American Heart Association showed that women with belly fat were more at risk of developing heart disease than men with belly fat. Visceral fat is also a close cousin of increased insulin resistance, which may lead to type 2 diabetes. At least one study has shown that visceral fat increases with age.

Effective ways to lose belly fat

But not all is lost. There are specific lifestyle changes you can make to reduce health risks that follow a large waistline.

Start by selecting the right exercise. If you’re doing sit-ups or crunches specifically to tone up your midriff, don’t bother. Research has proven time and again that spot reduction is a myth. Steady-state workouts like slow jogging or cycling won’t necessarily be enough to make an impact either.

According to science, your best bet is high-intensity interval training (HIIT). HIIT consists of intense bursts of exercises with short periods of rest or active recovery.

Scientists from the University of Nicosia in Cyprus conducted an experiment to find out which types of exercise had the largest impact on weight loss and belly fat reduction. The verdict: Those who paired steady-state cardio workouts with HIIT training lost the most weight overall and reduced their belly fat.

Your diet plays an enormous part. Processed and refined foods will always work against your weight loss efforts. Instead, replace them with whole grains, vegetables, and the healthy omega-3 fats found fish, nuts and olive oil.

A study published in the American Journal of Clinic Nutrition agrees. Those who consumed three or more servings of whole grains per day had 10 per cent less visceral fat than those who hardly ate any whole grains.

For the overworked among us: Do learn to manage stress better. Sleep for seven to eight hours nightly, and watch your use of alcohol and tobacco.

Weight loss results will differ from person to person, depending on your lifestyle, environment and even your personal objectives. Not to mention your age, hormones and natural basal metabolism – to name some factors that are more or less out of your control.

Whatever happens, remember that getting used to these adjustments will take time. The rule of thumb is that it takes 66 days, or two months, for a new habit to become a lifestyle. Don’t lose hope if you find yourself struggling in the beginning!

About us

To boost your belly fat-reduction efforts, consider our signature CSH therapy® program. It is a three-step formula that will help you maintain a healthy metabolism and is perfect for getting rid of your love handles.

The heat treatment is particularly useful because it succeeds where spot reduction fails, by allowing you to target stubborn fat in specific areas like your belly, waist and thighs. Cupping therapy and scraping therapy both have unique functions that help you restore your metabolism for natural, long-lasting weight loss.

Read this testimonial from Cherie Lim, a satisfied client who successfully lost weight after a round of our CSH therapy® treatment. Spoiler alert: She lost 8cm from just her waistline in barely 4 weeks*.

We have helped thousands of clients achieve their ideal weight with a 99 per cent success rate since 2002. Book a consultation today.

*Results may vary between individuals.

Discover more topics:

How To Eat CNY Goodies While Watching Your Weight

admin@absolutewellness.sg (Absolute Wellness Admin) — Tue, 29 Jan 2019 08:00:00 GMT

How To Eat CNY Goodies While Watching Your Weight

We know how hard it is to stop at one pineapple tart.

If you made a New Year’s Resolution to lose weight, we wouldn’t blame you if you felt a little worried that Chinese New Year is just around the corner. Any progress that you’ve made in getting rid of excess kilos will be at stake once the celebrations begin, starting with reunion dinner on 4 February.

Overeating during the festive season is really common, and statistics back this up. According to a 2012 survey by Taiwan’s Health Promotion Administration, people overeat by almost 40 per cent during Chinese New Year.

Let’s put this into perspective. Using the Calorie Calculator by the Health Promotion Board (HPB), the average Singaporean woman – who has a sedentary lifestyle and does moderate physical activities like brisk walking – requires about 1,500 calories daily. To overeat by 40 per cent, she’d have to consume 600 more calories.

Believe it or not, it’s so easy to do that during Chinese New Year as the food we indulge in is calorific. Take bak kwa , for example. Just one slice of barbecued pork has a whooping 370 calories (based on the Healthy 365 app by HPB).

Given that celebrations last for several days at least, that’s a whole lot of extra calories. It’s no surprise that the same survey referenced earlier found that nearly 45 per cent of people gain an average of 1.7kg during Chinese New Year.

But not all is lost. You can enjoy the festivities without overstuffing yourself like a dumpling. It comes down to making smart choices and simple substitutions. Read on for tips on how to reduce the calorie count for popular and delicious Chinese New Year foods, plus ideas on how to burn off those calories.

1. Bak Kwa

Damage: One slice of bak kwa (94g) contains 370 calories and 43g of sugar.

Our advice? While we think it’s #worththecalories, consider sharing a slice with a friend or family member to halve the calories to 185, or be prepared to exercise to work it off. You’ll need to brisk walk for 1hr 45min to work off one entire slice.

2. Fried nian gao

Damage: Two fried slices of this glutinous rice sticky cake contains 380 calories.

Our advice? Shave off almost 130 calories by baking your own nian gao . Cutting down on the oil will save you calories, not to mention fat. Alternatively, purchase the low-sugar steamed version, slice it up, and steam it on banana leaves ang ku kueh -style and serve with desiccated coconut.

3. Pineapple tarts

Damage: One tart contains 93 calories, including 14.1g of carbohydrates and 58.2mg of sodium, no thanks to all the butter and sugar in it.

Our advice? We know it’s really difficult to stop at eating just one pineapple tart, so focus on burning off the calories. For every tart you eat, you’ll need to swim breaststroke-style for 10min.

4. Yusheng

Damage: This auspicious dish of thinly sliced raw fish mixed with an assortment of vegetables, sauces and condiments has 145 calories per serving, including 168mg of sodium.

Our advice? Cut down on the amount of plum sauce and deep fried crackers (golden pillows) used as these are especially high in calories, and increase the amount of fresh vegetables. Doing so will make the yu sheng more nutritious.

5. Steamboat

Damage: The amount of calories in steamboat varies depending on what you put in it. More veggies and less processed meat is the way to go.

Our advice? Instead of using a high-sodium instant soup base, make your own healthy broth by using leeks, cabbage, carrots and clams, just to name a few ingredients that add taste without unwanted calories.

6. Cashew nut cookies

Damage: One cookie contains 123 calories, includes 8g of fat and 10g of carbohydrates.

Our advice? Have cashew nuts instead of these cookies as the nuts themselves are rich in vitamin E and healthy unsaturated fat, but the cookie contains empty calories. One serving has about 17 nuts and 190 calories. Go for half a serving to feel satiated. You can apply the same rule for other types of nut cookies – have peanuts instead of peanut cookies and almonds instead of almond cookies.

7. Kueh lapis

Damage: One slice of this multi-layered cake has 157 calories, including 11g of fat.

Our advice? This probably isn’t quite as satisfying nor as festive, but pandan chiffon cake is a much healthier choice. One slice has 97 calories and 7g of fat, saving you 60 calories per serving.

8. Love letters

Damage: These thin-layered wafers made of flour, eggs, coconut milk and sugar have 56 calories each.

Our advice? Skip the love letters and go for kueh bangkit instead as each piece only has 15 calories, making it a good substitute for all sweet Chinese New Year snacks. If you really love your love letters, then be prepared to cycle for 10min at a leisurely pace for every love letter you eat.

* Sources: Calorie count info from HPB’s Healthy 365 app unless otherwise stated. Calories burned sourced from MyFitnessPal.com and based on a 55kg woman.

That’s not all.

Here are other good ways to avoid Chinese New Year weight gain :

Don’t keep Chinese New Year snacks at home. If you don’t have these goodies around you, the less likely you are to snack on them.
Liquid calories are a waste of calories. During Chinese New Year visiting, avoid soft drinks and packet drinks which will be in abundance.
Start with the healthiest foods. Filling your tummy with fruits or veggies will prevent you from eating too many sweet treats or fried foods.
Eat slowly. It takes the brain 20 minutes to recognise that it is full, so take your time to chew. This will help you consume less food.

While all the tips mentioned above will help prevent weight gain, a well-functioning metabolism is the best way to maintain a healthy weight. This is where Absolute Wellness’s CSH Therapy® can help. CSH Therapy® uses a traditional Chinese approach, incorporating cupping therapy , scraping therapy and heat therapy to naturally boost your metabolism. It is 100 percent safe and promises lasting results without involving medications or supplements.

We have helped thousands of clients achieve their ideal weight with a 99 percent success rate since 2002. Book a consultation today.

Discover more topics:

Should You Try Slimming Pills This New Year?

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 14 Jan 2019 10:00:00 GMT

Should You Try Slimming Pills This New Year?

Everything you need to know about their health risks.

If your New Year’s resolution involves losing x amount of weight, it’s hard to avoid at least a few months of eating cleaner and leaner. But for the commitment-phobes among us, the idea of going on slimming pills can come across as a tempting shortcut.

Based on recent market research by Euromonitor International, more Singaporeans are resorting to slimming pills as a quick fix for their weight problems. In 2017, we spent more than S$490 million on supplements – an increase of nearly $40 million from 2012.

Our increasingly hectic schedules mean we have less capacity to be physically active and also less capacity to prepare or purchase healthy food, said a research analyst of the study.

It’s easy to imagine how the hassle-free supplement can be an incredibly attractive option for time-poor people. But should you pull the trigger?

For those who are new to the world of slimming pills, here’s a guide to help you make an informed choice.

1. Appetite suppressants

Appetite suppressants set out to reduce your hunger, and there are three different types available in the market. The first type of pill is loaded with a tremendous amount of fibre. When it comes into contact with the fluids in your stomach, it expands and takes up space, which makes you too bloated to continue eating. The second type of pill manipulates serotonin and norepinephrine levels, hormones that govern mood and appetite. These can potentially trick your brain into thinking that you are full. The last type of pill suppresses hunger by triggering the chemical processes that interrupt hunger signals sent from the brain.

In Singapore, some of the most well-known brands include the clinically proven Duromine . Doctors only prescribe Duromine to people who are obese , that is to say a body mass index (BMI) of more than 30. Its claim to fame is that it increases the heart rate and blood pressure in a way that short-circuits your brain’s hunger signals.

As popular as it is, Duromine has some serious drawbacks. Common side effects include increased blood pressure (obviously), irregular heartbeat, breathlessness, sleeplessness and dizziness to name a few. You do not want to touch this if you have pre-existing heart disease or if you are pregnant.

2. Metabolic enhancers

Metabolic enhancers are slimming pills that promote fat loss via thermogenesis .

Thermogenesis is a process that results eating ingredients that require more energy to metabolise, absorb and store. These ingredients include caffeine, capsaicin, green tea and other plant extracts. In theory, these ingredients actually burn calories just by virtue of consuming them.

Metabolic enhancers are full of these fat-burning ingredients. But here’s the thing: the actual fat-burning effect of these foods are almost negligible . One would require a minimum daily dose of 270mg of caffeine before your body would experience a small weight reduction. Most of these slimming pills contain less than 200mg of caffeine.

Combine the recommended dosage of two to three tablets a day with a cup of instant coffee (about 93mg of caffeine) and a cup of afternoon tea (between 40 to 120mg of caffeine), and you would have risked caffeine overdose way before you see any weight loss. Not ideal!

3. Fat blockers

Fat blockers prevent your body from absorbing the fats you consumed from your diet. Unlike metabolism enhancers, fat blockers prevent the storage of fat by inhibiting the action of an enzyme called lipase in your digestive tract. The undigested fat then passes out of the body in your bowel movement.

There are many types of fat blockers that you can get at pharmacies, but you may have heard of Xenical , a drug that can only be obtained with a doctor’s prescription . At the recommended dose, the pill can prevent the absorption of dietary fat by approximately 30%.

This sounds fantastic in theory, but Xenical has its limitations. It does not block the absorption of calories from carbs and other non-fat foods. Many experts have identified carbs as the leading cause of weight gain today, not fat. Don’t expect fat blocking to solve all your weight problems – you will still need to follow a strict low-carb diet when consuming this pill.

It’s no surprise that Xenical comes with a laundry list of side effects in your gastrointestinal region. These include cramps, oily stools, uncontrollable bowel movements and of course diarrhoea. Just forget this drug if you love to wear white.

Are there any safer alternatives?

Local readers might recall the Slim 10 saga in 2002 when TV actress Andrea De Cruz became critically ill after taking Slim 10 slimming pills, a popular brand by Yuzhitang Health Products. She survived only because of an emergency liver transplant, owing to her then-fiancé who donated half of his liver to save her life.

Unfortunately for Selvarani Raja, a 43-year-old logistics manager who also went on Slim 10 pills, there was no suitable donor. She subsequently died from liver failure.

One of the dangers of slimming pills is that you can never be certain about what these products contains. Manufacturers may not list all the ingredients on the product label, depending on how stringent local regulations are. You will be taking a risk by experimenting with products which may not have undergone the rigour of third-party testing.

Rule of thumb: Research, research, research. And always consult a doctor before starting on a slimming pill regimen.

About us

Did you know that there are alternative ways of fighting the flab without consuming health supplements? Consider Absolute Wellness’s CSH therapy® , which uses a combination of scraping and cupping to sculpt your body in targeted areas.

Using a traditional Chinese approach, CSH therapy® is a 3-step program that can help to dissipate stubborn fats and improve your body’s metabolic function . When combined with sensible eating habits, this treatment can supercharge your metabolism rate and help you lose 4-6kg in 1 month*.

Since 2002, we have helped thousands of clients achieve their ideal weight with a 99 per cent success rate. Book a consultation today.

*Results may vary between individuals.

Discover more topics:

What You Need to Know About the Keto Diet

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 17 Dec 2018 10:00:00 GMT

What You Need to Know About the Keto Diet

It involves getting serious about your fat intake.

The keto diet has become one of the latest buzzwords for weight loss fanatics.

For those who have started your first CSH therapy® weight loss treatment, you might be wondering if you should be getting on the keto bandwagon for improved results. You might even find many similarities between the keto diet and CSH therapy’s recommended meal plan.

To help you make sense of it, we have prepared a beginner’s guide on the details of the keto diet — like what it is, how it works, and exactly how much butter and cheese you are allowed to enjoy. Read on!

What is the keto diet and how does it work?

Typically, the body draws its energy from glucose. You probably already know that glucose comes from staples like rice, bread and potatoes.

The keto diet deliberately removes glucose sources from the equation. This forces the body to go into ketosis, a process that extracts fat from cells and turns them into an alternative energy source known as ketone bodies .

That’s why the keto diet requires a massive fat intake (good news for avocado lovers!) and restricts carbohydrates and proteins, both of which are readily converted into glucose. In that sense, it shares many similarities with the Atkins and other low-carb diets. But the keto is also much more austere since it requires you to weigh exactly how much you’re consuming.

Now the keto diet is serious about fat. Most versions call for a diet where 75% of your calories should come from fat, 20% from proteins, and 5% from carbohydrates. It is a complete shift from what your body is accustomed to, because normally, carbohydrates account for 45-60% of a typical diet.

What is the recommended period of following the diet?

There is no recommended minimum period of take-up for the keto diet. However, do know that it takes time for your body to adapt to the keto diet and enter ketosis. This process can take from two to seven days , depending on your body type, activity levels, and what you’re eating.

When you want to call it quits on keto, reintroducing carbohydrates into your life will take some prep work. Start with including a small amount of carbs into one meal, and progressively increase that amount until your body adjusts to the change.

As with all other diets, discontinuing the keto diet will also be accompanied with some weight rebound and hunger pangs .

What are the benefits of going on a keto diet?

A keto diet can sit well with people who are diabetic, overweight, or looking to improve their metabolic health.

For most of us whose diets consist of 45-60% carbohydrates, we are likelier to experience sharper and more sudden spikes in blood sugar after every meal. This signals the body to produce more insulin, the hormone that encourages your cells to absorb excess blood sugar and convert them into fat. For this reason, it is also the hormone that’s commonly associated with fat around the midsection.

Since the keto diet is low in carbs, it reduces your body’s reliance on insulin. For people who are watching their weight, this has immense long-term benefits for their waistline.

But do watch out for side effects when your body is initially adapting to the diet. This is often referred to as the keto flu and is usually over within a few days.

The keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and impaired exercise performance. These initial symptoms usually disappear within a week.

Who should not try this diet?

As with other eating plans, the keto diet isn’t suitable for everyone. It can be dangerous for people with type 1 diabetes, as it can increase the risk for life-threatening diabetic ketoacidosis (DKA). DKA occurs when the body starts producing ketones at an overly fast rate, which acidifies the blood to toxic levels. For this reason, even type 2 diabetics on keto should test their blood sugar and ketone levels regularly.

People with kidney disease should also take extra care; a poorly formulated keto diet can lead to the formation of kidney stones .

Before you start keto, always consult with your doctor to determine if this is the right diet for you.

What foods can you eat on the keto diet?

A standard ketogenic diet requires that fat comprise 75% of your total calories. Protein makes up about 20%, while 5% comes from carbohydrates. Generally speaking, it’s best to keep carbohydrate intake between 20-30 grams per day in order to maintain ketosis. That’s the equivalent of about half a medium bagel.

You can eat some proteins on a ketogenic diet, but the rest of the spectrum is limited. Starchy vegetables like potatoes, corn, and squash are too high in carbohydrates. The same goes for fruits with high sugar content. Milk, beans, rice, pasta and bread are off-limits too.

To stay as healthy as possible, anyone who wants to try the keto diet should eat plenty of low-carbohydrate vegetables like red bell pepper, kale and cauliflower. The rules of keto impact more than just meal time, too, since juices, sodas and alcohol will knock you out of ketosis.

Here’s a sample of how a ketogenic meal plan would look like:

Breakfast: Bacon, eggs and tomatoes
Lunch: Chicken salad with olive oil and feta cheese
Dinner: Salmon with asparagus cooked in butter

You should always try to rotate the vegetables and meat in the long run, as each food item provides different nutrients and health benefits. In case you get hungry between meals, here are some healthy, keto-approved snacks that you can consume: a handful of nuts or seeds, 90% dark chocolate, full-fat yogurt mixed with nut butter and cocoa powder.

Is keto diet compatible with CSH therapy®?

At Absolute Wellness , we recommend that you consider our signature CSH Therapy® program, which uses a traditional Chinese approach in a three-step process consisting of cupping therapy , scraping therapy and heat therapy , while temporarily following a clean-eating meal plan during the course of your treatment.

This meal plan shares certain similarities to the keto diet. As with the keto diet, one of the key foods you will have to omit from your meal plan is carbohydrates – in particular rice, pasta, fruits with high sugar content and sweetened drinks.

But if you were wondering whether it is necessary to start the keto diet to see results from CSH therapy®, the answer is no.

CSH therapy® is compatible with many nutritious foods which are banned from the typical keto diet, such as whole meal bread, potatoes and milk. Our meal plan does not exclude any major food groups, and does not rely on ketosis to achieve results.

Take the first step and book a consultation with us today.

Discover more topics:

5 Tips for Avoiding Weight Gain This Holiday

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 03 Dec 2018 10:00:00 GMT

5 Tips for Avoiding Weight Gain This Holiday

It's possible to rein it in AND still have a good time.

The holiday season is a time to eat, drink and be merry. With all those year-end vacations, cocktail dinners and office parties come unshakeable holiday weight gain. Research has revealed that adults gain an average of half a kilogram between mid-November and mid-January.

This may not seem like a lot, but most people don’t lose the weight they gain over the holidays – and it piles up over the years.

That’s not to say you have to go empty-stomached and resign to being the wet blanket of the party. By eating and cooking smart, you can make it through the season without dreading the scale at the end of it all.

Here are five tips to help you curb your holiday weight gain.

1. Out of sight, out of mind

During the holiday season, brownies and log cakes appear en masse to sabotage your waistline.

When treats are easily accessible, unnecessary snacking is more likely to occur. At home, you can solve this by keeping them out of sight. If you can’t stow away the snacks at your workplace’s pantry, you can cover them in opaque containers or cloches.

A recent study has revealed that people nibbled on a quarter more candies when they were placed in clear dishes versus white ones. And when they were placed further away, the average person ate only four candies a day, as opposed to nine when they were within arm’s reach. For once, it pays to be lazy!

Even if you are really peckish, you can always opt for healthier options. Fruits, seeds and nuts are filling snacks that don’t contain added sugars or unhealthy fats.

2. Portion your food mindfully

It’s easy to overeat at Christmas dinners. When we’re distracted with all the revelry, we don’t keep track of how much we’ve nibbled on.

A no-brainer solution is to eat more slowly and mindfully. Your brain takes about 20 minutes to realize that it is full. Put down the fork between helpings and focus on chatting with your friends – when you give your food some time to settle in, you may realize you don’t need seconds after all.

Another trick is to eat off smaller dishware. We’re just more inclined to fill our plates up to the brim, so larger plates tend to lead to larger portions. In one study , nutrition experts served themselves 30% more ice cream when using oversized bowls.

The next time you’re standing before a holiday spread, spoon your portions onto a salad or dessert plate.

3. Beware of liquid calories

If your three favourite words are “free-flow alcohol”, the holidays will be extra challenging for your diet.

Alcohols and sodas can contribute a significant amount of sugar and empty calories to your diet. Additionally, alcohol consumption can expand your appetite while literally crippling your body’s ability to burn fat.

If you’re serious about controlling your holiday weight gain, this is the season to limit your liquid calories (and preferably all year long). The same principle of using smaller kitchenware applies: pour drinks into tall, skinny glasses, not the wide-bottomed ones. Studies have shown that people are more likely to pour 30% more liquid into squatter vessels.

4. Arrive prepared

Never arrive hungry at a party. Before setting out, fortify yourself with a light snack that combines complex carbohydrates with protein and fibre. This will prevent any possibility of you going all-out at the desserts station. Hardboiled eggs on whole-wheat toast or apple slices with low-fat Greek yogurt are all excellent pre-party options.

During the actual party, start off with vegetable dishes or whatever is healthiest on the buffet table. We tend to consume the largest quantity of the foods we eat first, and vegetables also have the additional benefit of being extremely satiating.

By the time you circle back for glazed ham and lasagne, you won’t have too much room left.

5. Take charge of the cooking

If you’re hosting a party and get to decide what treats to serve, more power to you. The possibilities are endless when it comes to lowering the calorie count of Christmas recipes. Here are some ideas.

When baking, you can:

Replace butter with mashed banana or pumpkin puree. Besides acting as natural sweeteners, these fibre-rich fruits also keep you satiated.
Use lower-calorie sugar substitutes such as stevia or xylitol . These can wean you off sugar without compromising on flavour.

When cooking: you can:

Season dishes with fresh herbs and spices. A squeeze of lemon or a dash of onion powder will always beat adding salt.
Choose your cooking methods wisely. Bake, roast, steam or braise your dishes instead of frying them.

When preparing beverages, you can:

In dairy-based drinks, use low-fat, skim milk, or soy milk in place of heavy cream.
Add freshly squeezed lemon or lime rather than sugar for a quick vitamin C .

If you can’t follow these tips to the T, don’t be too harsh on yourself. Christmas only happens once a year, and having a good time with friends and family should be your number one priority.

Nonetheless, try not to go overboard, if only so that you’ll have an easier time working off your holiday weight. And don’t be afraid of setting limits for yourself even when they seem infeasible. You know what they say: aim for the moon – even if you miss, you’ll landing among the stars.

About us

A fast metabolism is the gift that keeps giving. If you are looking to eat without worrying about weight gain this holiday , you may want to consider our signature CSH therapy® program at Absolute Wellness . Using a traditional Chinese approach, CSH therapy® is a three-step program that consists of cupping therapy , scraping therapy and heat treatment .

When combined with sensible eating and sufficient rest, this treatment can supercharge your metabolism to produce up to 4-6kg of weight loss in 1 month*.

Since 2002, we have helped thousands of clients achieve their ideal weight with a 99 per cent success rate. Make the first step and book a consultation today , or read more about what our CSH therapy® program is about.

*Results may vary between individuals.

Discover more topics:

How To Keep Your Metabolism Running Through the Day

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 19 Nov 2018 06:00:00 GMT

How To Keep Your Metabolism Running Through the Day

These daily habits will work wonders for your metabolism.

We all know that our metabolism slows down as we get older. For some of us, it may never have been fast to begin with.

Your metabolism is the sum of everything your body does. Each time you eat, enzymes in your body break down the food and turn it into energy that keeps your heart beating, your brain thinking, and your blood pumping during a gruelling workout. A fast metabolism means more calories burned and more weight lost.

Alas – there are natural limitations to how fast it can go. While you can’t control how fast your body burns its calories, you can make changes to your daily routine that give your body more reason to burn, burn, burn.

Here’s a list of habits that can be easily incorporated into your daily routine, from morning to night.

Morning: Rise and shine!

1. Stay hydrated

For obvious reasons, drinking water instead of high-calorie sodas and juices helps to keep your weight off. What’s less obvious is that water is quite essential for smooth metabolic function. Water facilitates waste removal, which is tied to weight management.

S tudies also show that hydrating yourself the right amount can promote energy expenditure that adds 1.2 kg of weight loss per year. This calorie-burning effect may be slightly stronger when you take your water iced, as your body uses energy to heat it up to body temperature.

Besides drinking it plain, also consider squeezing a whole lime or half a lemon into your glass. Flavonoids in citrus fruits protect your liver and kidneys from inflammation, and these are the organs that determine how healthy your metabolism is.

2. Have a good breakfast

The first meal of the day serves to jumpstart your metabolism — especially if you do it within one hour of waking up. Otherwise, your body may enter starvation mode, whereby your metabolism slows down to conserve energy.

In one study published in the American Journal of Epidemiology, participants who consumed 22% to 55% of their total calories at breakfast gained only 0.7 kilograms on average over four years. Those who ate zero to 11% of their calories in the morning gained nearly 1.3 kilograms.

Choose fibre-rich morning meals that are slow to digest, since they leave you satiated for a longer amount of time. You can never go wrong with wholegrain cereal, low-fat milk and a side of berries.

3. Go for organic produce

Organic foods aren’t just for health fanatics – they have significant weight loss benefits as well.

What sets them apart is that they’re produced without using synthetic pesticides, among a whole range of other toxic substances. According to a 2004 study published in the International Journal of Obesity, these pesticides contain organochlorines, a toxin that causes severe metabolic slowdown when ingested.

Of course, organic foods command higher prices. Go easy on your wallet by choosing only certain foods to go organic with. This Dirty Dozen list may help you decide which fruits and vegetables are worth the splurge.

Afternoon: Work it!

1. Have a protein-heavy lunch

Having protein at every meal helps build and maintain lean muscle mass, a tissue that is especially superb at burning calories.

Research has also revealed that protein causes the largest rise in thermic effect of food (TEF). The thermic effect of food (TEF) comes about with certain nutrients that require more energy to digest, and protein is one of them. Consuming protein can increase your metabolic rate by 15 to 30%, compared to 5 to 10% for carbs and 0 to 3% for fats.

That’s not all. Proteins maintain feelings of fullness much longer, which discourages you from snacking in between meals. One study found that people with high-protein diets ate around 440 fewer calories per day.Aim for about 30 grams of protein at each meal — that’s the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast.

2. Have a cup of green tea

It’s always a good idea to clean your palette with green tea. Green tea extract not only increases oxidation of fat , it can also improve insulin sensitivity. Insulin sensitivity is tied to your metabolism – it indicates how well your cells can absorb energy without converting some of it into fat.

As green tea is low in calories , it is also favourable for both weight loss and weight maintenance. Experts believe their metabolism-friendly properties may counteract the horrible weight loss plateau that comes with age. For maximum effect, let your tea steep for three minutes and drink it while it’s still hot.

3. Go for a quick HIIT session or take it slow at strength training

You don’t have to invest too much time to make those workouts count! All you need is three 30-minute sessions per week for High Intensity Interval Training, or HIIT.

In an Australian study, one group rode a stationary bike for 40 minutes at a steady pace, and the other group rode it for 20- minute intervals, alternating between sprint-pedalling and easy-pedalling. After 15 weeks, those who incorporated the sprints lost three times as much body fat. The key here is short but intense bursts.

You can also incorporate strength training into your workout. But to make it effective, take it slow. The next time you’re at the gym, count to three as you lower the weight back to the start position. Researchers found that slowing down the eccentric movement pumps up your metabolism for as long as 72 hours after the session.

Evening: Winding down

1. Have something a little spicy for dinner

Spice up your evening meal with a dash of chilli powder.

Chilies, gingers and many other spicy foods can help to work your metabolism to a small extent. These are thermogenic foods, which contain compounds that encourage the process through which calories are converted into heat. One of such compounds , capsaicin, also increases energy expenditure of fat tissues.

Moderate your use of spicy condiments though – tabasco sauces and chilli packets are loaded with preservatives that cause more harm than good.

2. Give that second mojito a pass

We all know that alcohol is fattening, but why? In addition to being massive calorie bombs, alcohol actually interferes with your metabolism.

Your body can’t store alcohol because it’s toxic. When you drink, your liver is forced to focus its attention on flushing the cocktail out of your system as soon as possible. As a result, it neglects to metabolise the sugars and fats from the actual food you’ve eaten.

One study showed that knocking back the equivalent of two mixed drinks (or glasses of wine or beers) can reduce your body’s metabolism by up to 73%.

3. Go to bed early

Don’t stay up! When you sacrifice your shut-eye, you’re putting yourself at an increased risk of weight gain . The science is clear: Sleep deprivation quite literally causes your metabolism to become groggy . It has also been linked to increased blood sugar levels , which carry implications for how likely one is to develop diabetes.

All-nighters also upset your appetite, causing your hunger hormone ghrelin to go into overdrive. This explains why many people who are sleep-deprived often experience overwhelming cravings for unhealthy foods.

The bottom line

To fuel your metabolic engine, implementing these habits is an excellent place to start. Remember: weight loss is 70% diet and 30% exercise. Both are equally important, but you’ll get the most mileage from feeding your body with the right things.

Which of these nine habits do you want to start with? Share them with us in the comments below!

About us

For a real boost to your metabolism, consider our signature CSH therapy® program at Absolute Wellness .

CSH therapy® is a 3-step formula comprising of cupping therapy , scraping therapy and heat treatment . When paired with some easy, sensible eating habits, CSH therapy® can produce weight loss of 4 to 6 kg in 1 month*. We've already helped thousands of people achieve their ideal weights , and we're just getting started.

Book a free consultation today.

*Results may vary between individuals.

Discover more topics:

8 Best Foods to Include in Your Weight Loss Diet

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 05 Nov 2018 07:00:00 GMT

8 Best Foods to Include in Your Weight Loss Diet

Add these ingredients into your basket now.

Are you going on a weight loss diet after experiencing unexplained weight gain? Have you been feeling lethargic even though you’ve been exercising religiously? If you are getting on in years, the culprit may be your metabolism.

Your metabolism is a series of chemical processes in which your cells produce the energy needed to sustain life. The harder it works, the more energy your body burns. When your metabolism slows down, your body becomes less efficient at expending the calories you consume. One of the most disconcerting side effects is weight gain.

Of course, a weight loss diet alone won’t create miracles unless you pair it with lifestyle changes and getting plenty of sleep . But there are some metabolism-friendly foods that can form the optimal conditions for your body to shed pounds faster.

We’re not complaining – our taste buds would welcome these delicious options any day!

1. Cinnamon

Cinnamon is more than just a seasoning you can use to enhance the taste of desserts. This unassuming spice also improves your body’s ability to respond to insulin . Why is this important?

After a meal, insulin is the hormone that convinces your cells to absorb broken-down sugars. Your insulin takes whatever isn’t absorbed and stores them for future use. In an insulin-sensitive body, this process requires less insulin and is accomplished faster, which helps you maintain a lean frame.

When you’re not insulin-sensitive, your cells aren’t listening to your insulin’s commands. Your body is forced to flood your bloodstream with more insulin to complete the work. More insulin in your bloodstream means more fat storage, and higher chance of abdominal weight gain.

Consuming cinnamon helps improve insulin sensitivity , enabling your body to metabolise sugar faster. No wonder so many desserts go well with cinnamon!

Tip: Use powdered Ceylon cinnamon in your hot beverages, cereals, salads and soups.

2. Green tea

Green tea has a modest thermogenic effect , meaning it can signal your body to generate more body heat, thereby increasing your calorie-burning rate. It also contains a buffet of antioxidants such as catechins , which suppresses the formation and deposition of fat.

But it’s no silver bullet. Green tea’s weight loss benefits are only worth mentioning when you include it as a part of a larger weight loss strategy. For starters, consider green tea as a healthier substitute for your fattening fruit juice and soda habit.

Tip: Drink two to three cups of green tea (without sugar) per day to fuel your metabolism and energy levels.

3. Broccoli

Broccoli is loaded with dietary fibre, minerals and proteins. These are crucial for combating various types of cancers and metabolic syndromes. In fact, scientific studies have found that broccoli extract can lower blood sugar levels and correct abnormal metabolism.

Tip: Add blanched broccoli in your salad, vegetable quinoa or make broccoli soup for dinner or lunch. In lieu of potato chips, reach for crunchy broccoli fritters.

4. Eggs

Many people are under the impression that egg yolks cause cholesterol levels to spike. But here’s the truth. Your cholesterol levels increase when you consume too much trans fats from processed food sources. Eggs are anything but!

In fact, eggs are a protein powerhouse that keeps you satiated throughout the day for a fairly low amount of calories.

There’s also good reason why eggs are such a common workout staple: they include essential amino acids that enhance stamina and exercise performance . The yolk itself is rich in vitamins and omega-3 fats (the good type of fat). We need these for proper metabolic function!

Tip: Consuming one or two whole eggs per day will do you more good than harm. Keep the egg yolk – you’ll be missing out on a range of benefits.

5. Citrus fruits

We all know that citrus fruits like lemons are vessels of vitamin C, but do you also know that vitamin C switches on the genes that promote metabolic health ?

Moreover, citrus fruits contain flavonoids . Flavonoids protect metabolically important organs (such as your liver and kidneys) from inflammation, ensuring smooth metabolic function. Research also shows that citrus fruits can boost insulin sensitivity.

Tip: Consume kiwis, lemons, oranges and pineapples in salads, marinades, or as they are. You can also squeeze a whole lime or half a lemon into a glass of your water for a quick vitamin C fix.

6. Goji berries

When your blood sugar rises and falls too quickly, it becomes a beacon for hunger hormones. Refined carbohydrates from rice and bread are common culprits that overwhelm your system with bursts of blood sugar, only to bring it back down just as suddenly.

A good weight loss diet keeps your blood sugar levels constant, and the goji berry is one of such foods. Because it is low-glycemic, your body requires a longer time to convert the goji berry into blood sugar.

Tip: Add goji berries to your breakfasts, smoothies, or eat them as a snack. But everything in moderation! Berries are generally sweeter than most other fruits; too much of them can backfire on your blood sugar levels.

7. Ginger

According to a new research review , ginger as a supplement or ingredient is a strong deterrent of obesity. Similar to caffeine in green tea, the capsaicin found in ginger is a natural thermogenic that fires up your metabolism.

That’s not all. In another 2012 study, researchers found out that ginger significantly promoted feelings of fullness in overweight people. What better way to get your appetite under control?

Tip: Add ginger to your salad dressings, curries, and stews. You can also toss half an inch of raw ginger along with the juice of a lime into your first glass of water in the morning.

8. Garlic

There is good reason why garlic should be a fixture in any well-stocked larder.

On top of its versatility and amazing aroma, garlic makes your body more sensitive to insulin . Garlic also produces a thermogenic effect similar to that of ginger’s. It quite literally heats up your body to a state that is more conducive for a good metabolic burn.

Tip: Whip garlic into your soup, grilled chicken or stir-fried greens. You can even roast garlic with the skin on, and squeeze out the sweet, fragrant paste onto wholewheat toast soldiers for a snack.

How to make dieting a useful weight loss strategy

Even though incorporating these foods into your weight loss diet won’t hurt, placing too much faith on any one type of food is never advisable, if only because it deprives you of a balanced diet. They are also unlikely to produce substantial weight loss benefits if they are not implemented as part of an overall change in lifestyle.

This means it is just as important to draw the line at unhealthy foods that range from the deep-fried, to the processed, to the sweetened.

Let us know in the comments how these 8 foods have worked for you.

About us

Have you tried going on periods of dieting, only to see your weight rebound again and again? Remember: A weight loss diet is only one part of the equation. For most people, the metabolism naturally slows down with age, regardless of how well they eat or how much they exercise. Moreover, a slow metabolism usually suggests that there issues that extend beyond the type and portion of food you’re eating.

If you are looking for a safe, fast and yet natural long-term solution for your metabolism, you may want to consider our signature CSH therapy® program at Absolute Wellness . Using a traditional Chinese approach, CSH therapy® is a three-step program which involves cupping therapy , scraping therapy and heat treatment .

When combined with sensible eating and sufficient rest, this treatment can supercharge your metabolism to produce up to 4-6kg of weight loss a month*.

*Results may vary between individuals.

Discover more topics:

Cupping for Weight Loss – What You Need to Know

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 29 Oct 2018 03:00:00 GMT

Weight Loss Cupping in Singapore

It's one of TCM's best kept secrets.

TL;DR

Cupping therapy is a TCM technique that effectively promotes weight loss by improving metabolism and removing blood stagnation. It targets deep visceral fat through specialised acupoints, making it more sustainable than crash diets. This natural treatment offers gradual, lasting results while simultaneously improving digestion and providing detoxification benefits.

If you have gone on crash diets or joined an exercise program with little to no results, it may be time to consider cupping for weight loss.

In recent years, cupping has become an increasingly popular form of alternative therapy treatment with amazing weight loss benefits.

“Why am I not losing weight?”

For many people, the mid- to late-twenties is when our metabolism starts to weaken.

This is when we start to lose muscle mass and brown fat , two very important tissues that burn fat. As a result, our cells stop using food energy as efficiently as before.

But with cupping therapy, you can actually restore these metabolic functions in your body. This traditional Chinese treatment promotes weight loss through completely natural means.

Recent research shows that cupping treatments can help to alleviate onset of obesity. Subjects experience a reduction of body weight, body mass index and body fat percentage on all counts.

It is no wonder why the once exotic treatment is now filtering into the mainstream. But before you join a cupping therapy program, here’s everything you need to know about cupping for weight loss.

What is cupping?

Cupping is a practice that has evolved for over 2000 years in Chinese society.

The first record of cupping dated to the year 281 AD. During this period, people used animal horns for cupping treatments. During the Qing dynasty, bamboo and ceramic cups were boiled in herbal solutions before being applied on the skin.

Today, the most common type of cups are the small glass domes you see in health and wellness parlours across the world.

Cupping and fat loss

Cupping improves your metabolism by removing stagnation in your blood .

As we age, our circulatory system weakens, which interferes with the movement of blood. In traditional Chinese terms, we refer to this as blood stasis or “dampness”.

Stagnating blood interferes with the delivery of fresh blood to cells, tissues and organs. Over time, this causes them to become metabolically more inefficient.

Cupping therapy loosens up connective tissue and opens up capillaries, allowing newly oxygenated blood to pour into the area of application. This helps your cells grow, repair and in the process accelerate your metabolism.

At the same time, this process flushes out the stagnated blood through the lymphatic system, carrying waste and ruptured fat cells along with it.

What makes cupping so special is that it can affect tissues up to four inches beneath the skin. This makes it one of the best deep-tissue therapies available, since it can even remove visceral fat nestled around your internal organs.

Hacking the body through its acupoints

The application of cups are not random. Depending on what they want to accomplish, practitioners apply the cups on specially selected acupressure points along our meridian channels.

According to TCM, our bodies have 12 meridian channels, the purpose of which is to transport blood and energy to all organs.

Our acupressure points are located along these channels, and each one correlates to a different bodily function. Applying a cup on a certain acupressure point allows us to target or “hack” that specific function.

This can have wide-ranging benefits for your metabolism, your digestive system, your respiratory system and more.

The cupping process

A cupping treatment starts with warming cups with a flame. This creates a vacuum that, when applied on your skin, exerts suction. The suction loosens connective tissue, allowing new blood to enter the surrounding area.

Of course, an open flame is never used anywhere where it can scald you.

Nonetheless, the idea of heated cups can be terrifying! It’s no surprise then that heatless suction cups are gaining popularity. These come with rubber valves that manually pump out air without applying heat.

What else is cupping used for?

Cupping’s ability to promote blood flow produces many benefits beyond removing fat cells.

You might heard of sportsmen like Michael Phelps using cupping as an alternative treatment. The reason: Cupping helps to alleviate musculoskeletal pain, speeding up recovery after injury and strain.

Celebrities like Kim Kardashian have also raved about face cupping , an anti-aging treatment that stimulates blood flow to the facial tissue, which helps to smoothen fine lines and wrinkles.

Does it leave behind unsightly marks?

After your cupping treatment, the cups are likely to leave distinctive, circular marks on your skin.

Don’t worry: Not only are they painless, these cupping marks are a useful indicator of how severe your stagnation is. The darker the mark, the more stagnation present.

These harmless marks will fade before disappearing completely within a week of treatment. After regular cupping treatments, you should see the marks getting lighter at a faster pace.

The treated skin may also display other types of symptoms reflecting the presence of toxins. They can be black patches, purpura, minute blisters, or very tiny spots. For example, blisters are a sign of accumulated fluids in the tissues.

How often does cupping therapy need to take place before results show?

As with any natural form of weight loss, cupping does not provide immediate results. Because everyone gains and loses weight differently, the extent of weight loss varies between individuals.

The number of sessions required for you to see visible results depends on how your body adjusts to the program.

What are the benefits of cupping?

Weight Loss: Applying cups on the right meridian channels loosens the tissue and unblocks the stagnating blood. This in turn restores your metabolism to more efficient levels.
Improved Digestion: After a cupping treatment, people who experience uncontrollable cravings may find their appetite being reduced to more manageable levels. Cupping also restores the body’s digestive functions, leading to visible improvements to bowel movements, indigestion, heartburn and bloating.
Reduction of Stubborn Fat: Cupping also works when it comes to targeting the stubborn fats around your waist, your thighs, your upper arms. As cupping affects your deep tissues, it can reach visceral fat located in the deeper level just as effectively. The fats are liquefied and removed through the lymphatic system.
Overall Relaxation: The benefits of cupping are not limited to weight loss alone. Similar to a deep-tissue massage, cupping therapy provides relief from physical and emotional tension in your body.

Also Read: The Benefits of Gua Sha for Slimming and Improved Health

Cupping vs Crash Diets: Which Helps Lose Weight More Sustainably?

Crash diets might drop kilos fast, but they also shock your body. They strip away nutrients, upset your hormones and often make the weight bounce back. Cupping, on the other hand, works with your body..

The table below highlights why cupping is the recommended long-term strategy.

When to avoid cupping?

As much as cupping is a holistic technique, there are also times when you will be advised to avoid cupping therapy . This is especially true for people who are currently suffering from or are prone to skin conditions such as edema or skin ulcers.

If you are being treated for haemophilia or any other bleeding disorders, you may also experience a higher risk of bruising. To be safe, do consult a practitioner before committing yourself to a cupping therapy program.

What’s next?

As with any other weight loss strategy, the results you enjoy from cupping therapy will only be sustainable in tandem with a healthy diet.

For optimal results, adopt sensible eating habits such as having regular meals and low- fat food . Here’s a quick list of foods that you should avoid when you’re on weight loss cupping program:

Processed carbohydrates, including oats
Processed and preserved foods
Nuts and seeds
Fruit juices, as well as sugared or carbonated drinks
Fruits with high fat and sugar content, such as durian and mango
Red meats such as beef, pork and mutton

About us

If you are looking for a safe, fast and yet natural long-term solution for your metabolism , you may want to consider our signature CSH therapy® program at Absolute Wellness . Using a traditional Chinese approach, CSH therapy® is a three-step program that includes cupping therapy, scraping therapy and heat treatment .

When combined with sensible eating and sufficient rest, this treatment can supercharge your metabolism to produce up to 4-6kg of weight loss in 1 month*.

*Results may vary between individuals.

Also Read: 7 Signs You Should Visit a Weight Loss Clinic in Singapore

Frequently Asked Questions

Discover more topics:

How Diet and Exercise Affect Your Metabolism

admin@absolutewellness.sg (Absolute Wellness Admin) — Sat, 20 Oct 2018 03:00:00 GMT

How Diet and Exercise Affect Your Metabolism

A cheat sheet on how to hack weight loss.

You have probably heard people blame their weight on a slow metabolism, but what does it really mean? It is true that metabolism affects your body weight to a large extent.But contrary to common belief, a slow metabolism is rarely the one and only cause of creeping weight gain. Your diet and exercise are equally important factors that influence how well your metabolic engine runs.

Your metabolism

Metabolism is the process by which your body converts everything you consume into energy.During this complex biochemical process, calories from what you consume are combined with oxygen to release the energy your body needs to function.Even when you are at rest, your body needs energy for involuntary functions, such as breathing, circulating blood and adjusting hormone levels. The number of calories your body spends to carry out these basic functions is known as your basal metabolic rate (BMR), or what you might call metabolism.Several factors determine your individual basal metabolism :

Your body size and composition: In general, the larger/more muscular you are , the faster your metabolism.
Your age: Muscle mass shrinks with age. As we grow older, muscle shrinkage causes our metabolism to slow down.
Your sex: On average, men have 30-40% more muscle mass than women. Muscle consumes more energy than fat, which accounts for a higher metabolic rate.

Metabolism, lifestyle & weight

Weight gain is a c omplicated proces s . It’s likely caused by a combination of genetic makeup, hormones, diet. Then there is also the impact of the environment on your lifestyle, including physical activity, stress level and sleep.All of these factors affect the balance between your calorie input and calorie output.In theory, you gain weight when you have more calorie input than less calorie output. In reality, many other lifestyle factors interfere with the process of weight loss.Working adults may find it challenging to follow through with any form of diet and exercise, especially if work requires them to travel more and sleep less .

For parents of young children, diet and exercise often take a backseat to errands, school events and visits to the doctor.Even the most committed dieter may find many aspects of weight loss beyond her control. This includes the speed and ease at which weight is lost, and the inability to lose stubborn fat in some areas of the body.All of these shouldn’t discourage you from making an effort. It is never too early to too late to making incremental changes to your nutrition and fitness.

Here are some suggestions you can implement that, with time, will make a world of difference to your metabolism and overall health.(For cases of unintentional and sudden weight gain caused by medical conditions such as a hyperactive thyroid and fluid retention, please refer to a doctor for medical advice.)

A closer look at physical activity and metabolism

You can’t control the speed of your basal metabolism, but you can control how many calories you burn through physical activity . The concept of exercise may sound intimidating for some of us who have never been to the gym. Fortunately, you don’t have to commit to a sport or gym membership to be physically active. Don’t underestimate the impact of even walking for 30 minutes a day.Consider these exercises for improving your metabolism:

Regular anaerobic exercise: Anaerobic exercises easily doable. An example is high intensity interval training (HIIT). HIIT often involves quick bursts of easy calisthenic exercises like sit-ups, lunges and pushups, which can be done in the comfort of your home. Studies also reveal that HIIT continues to burn fat long even after your workout is over.
Strength training: As we age, we lose muscle. Sedentary people may lose 3-5% of their muscle mass with each passing decade . And muscle loss is associated with a slowing metabolism, simply because muscle tissue burns more calories than fat tissue does. Experts recommend strength training exercises like jumping jacks at least twice a week, as they serve to counteract muscle loss.
Walking: Walking may seem trivial, but it has tremendous benefits . In addition to powering up your metabolism, walking regulates your blood sugar levels and your risk of chronic diseases. It even restores your digestion and appetite. There are always opportunities to be mobile a few minutes each day; start with taking the stairs and parking farther away from your destination. Even day-to-day activities such as household chores count!

How you eat and what you eat matters

Consider these eating guidelines to improve your metabolism and overall health:

Have at least 3 meals a day: Dieting isn’t about starving. Your body needs its daily calorie requirements to function well – this applies to the functioning of your metabolism as well. Restricting your calories unnaturally can actually slow your metabolism by forcing your body into starvation mode. This is where your body becomes less disposed to metabolise fat.
Portion control: Most people overeat up to 1500 calories a day. In addition to having more calories, large portions can make us underestimate how full we are, and how much we’re consuming. Here’s a quick guide for portion control:

A closed fist equals a serving of fruit
A cupped hand equals a serving of cereal or grains
Two cupped handfuls equal a serving of leafy green vegetables
An open palm equals a serving of meat.

Protein: A study found that people were likely to eat 440 fewer calories per day when protein made up 30% of their diet. Eating more protein also reverses the muscle loss that occurs as you lose overall body weight . But take certain forms of protein in moderation: Red and processed meats are notorious for causing obesity. You should aim to eat 0.8–1.3 gram of protein per kg in body weight. This amounts to:

56–91 grams per day for the average male.
46–75 grams per day for the average female.

The bottom line

There’s no easy and standard method of losing weight. Nonetheless, effective weight loss is still based on the same timeless principles. No holistic weight loss plan can be successful without healthy eating and exercise habits. The best benefits that come from living more healthily extend beyond your metabolism. You’ll also be doing a favour for your overall cardiovascular health, energy levels and mood. Have a healthy tip to share with us? Leave them in the comments below!

About Absolute Wellness

If you're looking for a safe, fast, yet natural long-term solution to boost your metabolism beyond diet and exercise, consider joining our CSH therapy® program at Absolute Wellness . Using a TCM approach, CSH therapy® is a three-step program which involves cupping therapy , scraping therapy and heat therapy . Since 2002, we've helped thousands of clients enhance their metabolic health with a success rate of 99 percent.

Take the first step and book a consultation today , or read more about what our CSH therapy® program is about.

Discover more topics:

5 Things You Should Never Do When Losing Weight

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 08 Oct 2018 04:00:00 GMT

5 Things You Should Never Do When Losing Weight

If you're skipping meals, you're doing it wrong.

Losing weight is no child’s play. In fact, it can lead to detrimental habits that cause more harm to your body.

A study published in the journal Obesity found that it’s best to lose weight gradually. With rapid, forced weight loss, there is a high chance you are losing muscle, water and bone instead of fats. Basically, this means the body likes incremental changes in terms of diet and exercise.

This is especially true for people who go on crash diets to fast-track their weight loss. Diets that unnaturally restrict calories or the types of food allowed can open up a spectrum of health issues, including an increased possibility of weight rebound.

Implementing gradual changes in your diet and exercise may take more time. But you would also be likelier to derive sustainable results! That said: Here are five habits you should never adopt when you’re on a weight loss plan.

1. Sleeping irregularly

If you’re watching your weight, the amount of sleep you get may be just as important as your diet and exercise. In fact, studies have found that a lack of sleep can be a significant contributor to obesity .

For starters, people who lack sleep are more likely to be too tired throughout the day to exercise.

Sleep-deprived people are also likely to consume more calories throughout the day, since being awake for longer hours maximises opportunities for eating. It also upsets the balance between hormones that regulate our appetite. A study on 12 men found that when participants were allowed only four hours of sleep, they ate an average of 559 more calories the following day, compared to when they were allowed eight hours.

Singaporeans work some of the longest hours worldwide. If we’re not careful, this can eat into bedtime. To take care of your weight, start by taking care of your sleeping schedule!

2. Skipping meals

Contrary to popular belief, an effective diet does not mean eating less.

Depriving yourself of food has adverse effects on your metabolism , forcing your body to enter starvation mode. This is when your body is under the impression that food is limited. Instead of burning your calories, it becomes more eager to store them as fat.

To make matters worse, lowered energy levels also limits your ability to be physically active.

Always have your fill of breakfast, lunch, dinner, and midday bites in between. Instead of starving yourself, aim to make more nutritious food choices. Rather than opening up a bag of chips, snack on a 70-calorie banana. Replace half of your white rice with protein and fibre. Grilled chicken is always diet-friendly as long as you hold off the skin.

It’s about making sound decisions that accumulate over the course of your weight loss plan.

3. Extreme workout routines

Extreme workout routines like HIIT and CrossFit may make for entertaining YouTube videos. But in the real world, it can have painful consequences without proper guidance.

Engaging in an extreme workout can cause severe wear and tear, as well as increase the risk of injury and dehydration. Psychologically, it can turn exercise into punishment for binge-eating.

Singapore’s Health Promotion Board recommends engaging in at least 150 minutes of aerobic activity per week for best weight loss. This includes low-impact sports such as badminton and tennis, brisk walking and cycling. Here are some easy-to-implement activities you can try:

Doing household chores
Taking the stairs instead of the lift or escalator
Parking the car further away from your destination and walking
Alighting the bus one or two stops before your destination and walking

Take a moderate approach to exercise, and you’re likelier to follow through over the long run.

4. Smoking

We all know that smoking has numerous health risks. There are also studies that reveal nicotine’s appetite suppressing qualities .

In a startling twist, this has actually encouraged some to use smoking as a weight loss strategy. Remember: Smoking damages nearly every part of the body, in addition to causing cancer, diabetes and various diseases of the respiratory and cardiovascular nature.

Beyond the health risks, smokers who try to quit the habit are often experience uncontrollable cravings for food. Bottom line: Don’t smoke for any reason, least of all to lose weight. You know it’s not worth it.

5. Drinking your calories

Sodas, coffees and alcohols are especially devious because we often underestimate how many calories a beverage can contain. You may be shocked at how fattening some of our favourite coolers are.

Even presumably nutritious fruit juices are loaded with sugar.

According to TIME magazine, whole fruits are more favourable to fruit juices: A whole orange contains 2.3g of dietary fibre and 9g of sugar, while a glass of orange juice has just 0.1g of dietary fibre and twice the amount of sugar!

The largest problem with sugary drinks is that the human body doesn’t register that it’s full even after consuming hundreds of calories. The next time you’re in need of a hydrating refreshment, opt for whole fruits or zero-calorie water instead.

Healthy takeaways

Finding an eating and exercise plan that you can follow through is the only guarantee that you will see visible, natural and long-term weight loss.

Most importantly, a weight loss plan is never one-size-fits-all. The mark of a successful weight loss plan isn’t necessarily one that’s fixated on calorie intake or number of hours spent on exercising, but one that can be integrated with your lifestyle in a healthy manner.

Have a dieting tip to share with us? Leave them in the comments below!

About Absolute Wellness

If you're looking for a safe, fast, yet natural long-term solution while avoiding common weight loss pitfalls, consider joining our CSH therapy® program at Absolute Wellness . Using a TCM approach, CSH therapy® is a three-step program which involves cupping therapy , scraping therapy and heat therapy . Since 2002, we've helped thousands of clients stay on track with their diet and reach their ideal weight, with a success rate of 99 percent.

Take the first step and book a consultation toda y, or read more about what our CSH therapy ® program is about.

Discover more topics:

How to Hack Hawker Dishes and Eat Them on a Diet

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 24 Sep 2018 05:00:00 GMT

How to Hack Hawker Dishes and Eat Them on a Diet

You can have your char siew and eat it too.

TL;DR

Hawker food hacks for dieters: modify Singapore favourites by removing carbs (rice/noodles) and requesting specific protein preparations (blanched vs fried). 8 popular dishes including chicken rice, char siew, and yong tau foo can fit into calorie-restricted diets with strategic substitutions and portion control. Enjoy local cuisine without sacrificing weight management goals.

If you are on a low-carbohydrate diet, chances are you will be avoiding Singapore’s hawker dishes. Not only are hawker cuisines highly starchy, they often come dressed in dressed in grease, like char kway teow, or served in soup, like kway chap.

But if you have to drown your sorrows in cold-pressed vegetable juice at every meal, life would be miserable.

You shouldn’t have to go hungry either. According to online newsletter Healthline , an average-sized woman needs 1,500 calories a day. That is a quota of about 500 calories per meal that you can play with.

Read on to find out how you can have your kway and eat it too. (Sorry, that was just a figure of speech. Some hawker foods, like fried carrot cake, are unhackable.)

1. Bak kut teh

A typical bowl of bak kut teh , or meat broth, is about 324 calories . For a light hawker lunch, skip the yew char kueh (fried dough fritter), which is 200 calories, and the bowl of white rice, which is 111 calories.

Instead, order blanched chrysanthemum greens ( tang oh ), which complements a bowl of bak kut teh perfectly. A serving of this has only 12 calories and brims with vitamins, minerals and dietary fibre.

Calories: 635 – (111 + 200) + 12 = 336
Suggestion: Avoid the fried dough fritter and rice; order blanched greens instead.

2. Hakka lei cha (Thunder tea rice)

Don’t dismiss this hawker dish on account of the fact that it contains rice. Hakka lei cha is a generous source of plant proteins, and is prepared with many nutrient-dense herbs .

If you’re concerned about carbohydrate intake, you can opt for a smaller portion of brown rice. Brown rice has high fibre content and low glycemic index , which helps to maintain feelings of satiety. A whole serving of thunder tea wholegrain rice guarantees you a filling meal at only 430 calories – your calorie budget is safe!

Calories: 430
Suggestion: Opt for brown rice and ask for a smaller portion.

3. Yong tau foo

This hawker dish may seem obvious. You may be eating it wrong, though. Common dieting mistakes include flavouring your yong tau foo dish with a whole lot of sweet sauce and chili, topping off with deep-fried ingredients and taking the soup. The soup itself is loaded with MSG while sauces contain the usual culprits: sodium, sugar and oil, which can lead to high blood pressure and fluid retention.

Instead, you may want to load up on lightly seasoned, protein-heavy vegetables like broccoli and spinach . Mushrooms and black fungus are also attractive sources of micronutrients.

Calories: 295
Suggestion: Dressing on the side, please. Avoid the noodles if you’re on a low-carbohydrate diet, and only allow yourself the blanched or raw vegetable items. Leave the soup alone, but go wild with the soybeans.

4. Sliced fish soup

Fish soup is a deceptively healthy hawker dish that is a staple of many diets. However, if you like milk in your soup, or if you like to leave your bowl of rice noodles empty, it won’t help your waistline. Instead, pass up on the noodles and swap out the deep-fried fillets for blanched fish slices. Ask for more tofu to keep yourself satiated till dinner.

Calories: 136
Suggestion: No added milk, go only for blanched fish slices, and top it off with a generous serving of tofu in place of rice and noodles.

5. Softboiled eggs

If you are watching your waistline, you may have to give your morning fix of bee hoon and kaya toast a pass. Grease and butter have very little place in a weight loss plan, but fortunately, there are equally tempting alternatives.

For breakfast at a hawker centre, treat yourself to a pair of softboiled eggs. They’re rich in protein, vitamin A and omega-3 fatty acids, and afford you a filling meal for relatively small amount of calories. That’s a win!

Calories: 68 per egg
Suggestion: None, but don’t smother it in soy sauce!

6. Lard-less popiah

A single popiah roll contains cucumber, hardboiled egg, grated turnips, bean sprouts, coriander and peanuts that give this hawker dish some of its coveted crunch. If you’re worried about its potentially high fat content, play it safe by asking your hawker for a lard-free option.

For the even more health-conscious, there are hawkers whose claim to fame is popiah dishes that are devoid of MSG and artificial colouring.

Calories: 188
Suggestion: None, but aim for the lard-free option if you’re also on a low-fat diet.

7. Steamed chicken rice

If you’re watching your weight but still craving for a plate of juicy steamed chicken, we have your back. At 58g of protein per serving (that’s almost 30%), there’s a reason why chicken breast remains a classic source of lean protein. As long as you avoid the skin of the chicken and keep your intake of chicken rice to a minimum – since chicken rice is quite literally marinated in chicken fat – you’re good to go.

Calories: 380 (with skin), 330 (without skin)
Suggestion: Ask for breast meat only, extra cucumber, and avoid the rice.

8. Char siew

Using the same tactic as #7, it is possible to include char siew into a low-carbohydrate diet, as long as you give the rice and sweet sauce a miss. To round out your hawker meal, you may want order a side of blanched Chinese kai lan as well.

Calories: 251 + 22 = 273
Suggestion: Avoid the rice and sweet sauce, and add on a side of blanched kai lan for a balanced meal.

Everything in moderation

With any diet that excludes processed carbohydrates, the key is to make protein – be it eggs, poultry, seafood or vegetables – the main focus of the hawker dish. And as always, too much of a good thing can backfire. Even with healthy hawker dishes, always eat in moderation and limit your consumption to no more than one serving every meal.

Do you have other hawker dish hacks to share with us? Leave them in the comments below!

If you enjoyed this article, you may also want to read about how supposedly healthy diets cause weight gain .

About Absolute Wellness

If you're looking for a safe, fast, yet natural long-term solution while enjoying your favorite hawker dishes, consider joining our CSH therapy® program at Absolute Wellness . Using a TCM approach, CSH therapy® is a three-step program which involves cupping therapy , scraping therapy and heat therapy . Since 2002, we've helped thousands of clients stay on track with their diet and reach their ideal weight, with a success rate of 99 percent.

Take the first step and book a consultation today , or read more about what our CSH therapy® program is about.

Discover more topics:

5 Ways to Cut Sodium in Your Food – and Still Make It Tasty!

admin@absolutewellness.sg (Absolute Wellness Admin) — Wed, 12 Sep 2018 01:00:00 GMT

5 Ways to Cut Sodium in Your Food – and Still Make It Tasty!

It's all about making smart swaps.

Sodium is a necessary (and tasty!) component of our diets. But exceeding the recommended limit has unsafe implications for blood pressure and kidney health, not to mention your body weight. It’s also notorious for being a cause of water retention.

The recommended maximum daily sodium intake is 2300mg, or one teaspoon of salt.

We are rarely at risk of eating too little, though. From restaurants to food stalls, our meals are prepared with an alarming amount of sodium. Even everyday foods that don’t taste salty are actually hidden salt mines.

Here are five methods for cutting sodium without killing the taste of your food.

1. Avoid sauces and dips

Soy sauce is a staple of many Chinese and local dishes, but just a tablespoon of it conceals more than 1000mg of sodium. Many processed condiments like ketchup, tartar sauce and barbecue sauce aren’t any healthier.

Switching from prepackaged to homemade is the quickest method of reducing your sodium intake.

A food processor can make dips out of almost any food imaginable. In 5 minutes or less, you can create your own salsa, hummus, pesto sauce and countless more – all without the addition of extra sodium.

Tip: Gradually cut down the amount of sauce and dressing you take by asking it to be served on the side. You can immediately reduce your intake this way. Over time, your body will crave less for heavier types of seasonings.

2. Spice up your cooking

We add stock cubes and marinates into our cooking when we worry that the outcome won’t be appetising enough.

Unfortunately, these additives are sodium bombs. A stock cube can release up to 1000mg of sodium into your cooking!

Instead of relying on stock, choose the right combination of spices and herbs that make your dishes come alive. Cumin, star anise and lemon juice can introduce flavour into your food and taste much fresher hands-down.

Your recipes may take a more time to research and experiment with, but it is worth the effort – for less sodium and more tastiness.

Tip: Spices like chillies, ginger and cinnamon all make exciting additions to your cooking. They are also thermogenic foods that yields short-term benefits for your metabolism.

3. Go nuts

We snack on chips and crackers because we enjoy the crunch. Apart from low-fat rice crackers, lightly salted nuts are a healthy and equally crunchy substitute. They are also generous sources of omega-3 fatty acids, which contribute to many bodily functions including your cardiovascular health.

Include half a palmful of nuts in your daily mix of cereals or as toppings for your omelette. It may give the instant boost of flavour and texture that you are missing. But make sure you consume them in moderation!

Tip: Keep little snack packs around you. You won’t feel as tempted to head down to the vending machine.

4. Swap salt out for oils

Oil is often said to be an enemy of a healthy diet, but that is only true when you use it for deep-frying.

Otherwise, it has a whole range of benefits. Olive oil helps maintain cholesterol levels, avocado oil has vitamin E, pumpkin seed oil has omega-3 and 6, and all nut oils are low in saturated fats.

Many specialty oils make fantastic seasonings too: Avocado oil pairs well with shrimp salad, and truffle oil can be drizzled on meats and vegetables. Pumpkin seed oil is a more exciting version of olive oil that can be whisked into vinaigrettes. The possibilities are limitless!

Tip: If you like browsing through specialty stores, or take vacations to other parts of the world, look out for otherworldly additions for your recipes. Experimenting with unfamiliar cuisines may also provide you with fresh ideas.

5. Try meatless Mondays

Many meats require intensive seasoning to taste good, which is particularly true for poor-quality cuts and discount pieces. Even lower-calorie lean meats like turkey ham aren’t necessarily more nutritious.

To manage your meat intake, you may want to go meatless a few days a week.

Avoid canned soups and vegetables though. A harmless-looking can of vegetable soup that can hide up to 890mg of sodium in just half a cup of serving.

Tip: If you are not too keen on going vegetarian, prepare homemade fillets of fish (such as cod, salmon or pomfret) without adding salt. Most protein sources have naturally occurring sodium in them.

Relying less on sodium

The trick to weaning yourself off sodium is to discover more delicious substitutes. People assume that more sodium generates more flavour, but immoderate use of salt often makes food barely edible.

Using some small habits to change your taste buds’ craving for salt, you can upgrade your palette and introduce it to nutritious food that are just as tasty.

To sustain these habits, it is important to be excited about the changes you are making to your diet. Invest some time in looking up delicious recipes and experimenting with the options in your kitchen.

About Absolute Wellness

If you are looking for a safe, fast, yet natural long-term solution for your metabolism and weight loss, consider joining our signature CSH therapy® program at Absolute Wellness . Using a TCM approach, CSH therapy® is a three-step program which involves cupping therapy , scraping therapy and heat therapy . Since 2002, we've helped thousands of clients reduce sodium intake and reach their ideal weight, with a success rate of 99 percent.

Take the first step and book a consultation today , or read more about what our CSH therapy® program is about.

Discover more topics:

From Your 20s to 40s: How to Make the Best of Your Metabolism

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 27 Aug 2018 14:00:00 GMT

From Your 20s to 40s: How to Make the Best of Your Metabolism

Plus, the science on why your metabolism falters with age.

Like so many other functions in the body, our metabolism undergoes some serious changes as we get older.

Don’t panic! It’s normal, manageable and not the end of the world. All you need is just some understanding of what your metabolism is and what happens to it over time.

Here’s a run-down so that we’re all on the same page.

What is your metabolism, really?

Metabolism is the series of chemical reactions that convert food into energy. More simply, it’s the rate at which your body expends uses or burns calories. Our bodies burn calories through several means:

The energy required to keep the body functioning at rest
Everyday activities
Exercise

How does this process change as we get older, and what does that mean for our bodies?

Your metabolism in your 20s

Typically, your metabolism through your mid-20s remains more or less consistent from your late teenage years. Growth and muscle development is still occurring, and your body continues to build bone until the age of 25. All of this requires energy, so your cells have good reason to continue actively burn calories.

But as you approach your late 20s, you may notice some perturbing changes. The weight you gain doesn’t seem to shed as easily as before. This is because by your late 20s, you may undergo up to a 2% decrease in metabolic activity .

The reason for this? We start to lose muscle and brown fat , the two tissues use up a massive load of energy. With less of these tissues, we have fewer cells that are capable of burning that much calories. Secondly, our body’s energy requirements also start to reduce. This means that more and more of what you eat becomes stored as fat, instead of being used as energy.

To combat this, here are some tips:

Choose nutrient-rich foods with lower calories. Cut down on red meat and processed food, and increase your intake of fibre and whole grains. A plant-based diet is one of the most effective ways to fill up on fewer calories.
Work strength and resistance training into your workout routines. Strength training helps to offset the muscle loss that often comes with a sedentary lifestyle. If you do not have the time for gym, start with low-intensity exercises like brisk walking or taking the stairs instead of the lift.

Your metabolism in your 30s

The natural loss of muscle mass begins around the age of 35. According to experts , this is the time to amp up your strength training if you want to reverse this phenomenon. Otherwise, it sends a signal to your body to continue letting go of its muscle mass.

Because body composition plays such an important role in how quickly and efficiently the body treats calories, this loss in muscle can noticeably change your metabolism.

To make matters worse, your production of human growth hormones (HGH) start to decline as well. HGH is commonly known as a natural testosterone enhancer that builds muscle and quite literally dissolves fat.

You can still make up for it by:

Stepping up on your strength training . Strength training will help maintain muscle mass and bone health, as well as increase your HGH levels, all of which will contribute to your metabolic horsepower. Try performing activities that can get your heart rate up for about two and a half hours each week.
Being more careful with the quality of your caloric intake . Start developing conscious eating habits that take into account your changing metabolism. Consider healthier options like wholegrain bread, fruits, vegetables, lean protein and low-fat dairy products. Be careful of overeating refined carbohydrates like pasta and white bread. This will mitigate the impact of simple sugars turning into fat.

Your metabolism in your 40s

By 40, your cells aren’t regenerating as rapidly. This could mean that in terms of weight loss and muscle gain, your strength training would not be paying off as visibly as before. Don’t be discouraged!

To maintain a lean frame at 40, it’s likely you’d need to adjust your food intake (around 200 calories less per day) and frequency of your workouts (up to 2-3 times more minutes each week).

The exercises that contoured your figure 15 years ago might not be as effective at this point. You may want to experiment with a combination of cardiovascular exercises, strength training and HIIT to see what works best for your body.

For women approaching menopause, more body fat settles around the abdomen. As much as this is an entirely normal response to changing estrogen levels , an increase in fat cells will slow down your metabolism even more.

(Men experience less of this due to a more incremental shift in hormones.)

Here’s how you can cope:

Adjust your activities to the needs of your body. While you could cope with more intense physical activity in your 20s, your body may not be as forgiving at this age. To avoid injury, engage in low-impact activities that place less stress on your joints and muscles. Swimming is one of them.
Boost your intake of proteins and antioxidant-rich fruits and vegetables. Consuming foods that are rich in proteins and antioxidants will help to promote muscle repair while suppressing soreness. Antioxidants have anti-aging properties on the cellular level as well. Note: the amount of protein each person needs varies. Use this online calculator to figure out your personal needs.

What’s next

What happens beyond your 50s? Your metabolic hormone system changes , and your body naturally produces more stress hormones like cortisol. These hormones can upset the various systems that govern the smooth functioning of your body, including your metabolism.

You can manage these effects by eating well, playing well and sleeping well. Maintain your hormonal balance by clocking in sufficient sleep. Instead of restricting your overall food intake, have smaller but more frequent meals – this will supply your body a constant, low-calorie stream of nutrients.

The bottom line: Be active, eat more protein and monitor your intake of processed foods. With that, you can maintain your metabolic health long after your 50th birthday.

Have a healthy tip to share with us? Leave them in the comments below!

About Absolute Wellness

If you're looking for a safe, fast, yet natural long-term solution to support your metabolism at every age, consider joining our signature CSH therapy® program at Absolute Wellness . Using a TCM approach, CSH therapy® is a three-step program which involves cupping therapy , scraping therapy and heat therapy . Since 2002, we've helped thousands of clients boost their metabolism and reach their ideal weight, with a success rate of 99 percent.

Take the first step and book a consultation today , or read more about what our CSH therapy® program is about.

Discover more topics:

Why Getting Enough Sleep is Important for Weight Loss

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 13 Aug 2018 10:00:00 GMT

Why Getting Enough Sleep is Important for Weight Loss

The quality of your sleep matters too.

For those of us who are watching our weight, getting sufficient sleep does not seem like an immediately obvious solution.

In Singapore, where our working hours are some of the longest worldwide, sleep deprivation is increasingly affecting our quality of life. Across the world, 6 in 10 adults face challenges clocking in the sleep they need.

The truth is that not sleeping enough can lead to weight gain . If you are going to the gym in the morning but sacrificing your sleep in the process, you’re doing it wrong! A growing body of research suggests even the strictest diet and fitness routine would come undone if it is not supplemented with 7 hours of quality sleep.

How sleep deprivation affects weight

Studies discovered that people who don’t sleep enough experience:

A more poorly regulated appetite, accompanied by an increase in hormones that signal hunger. This also means one is more less likely to feel full even with the same amount of food.
A tendency to eat more than what is needed in order to sustain the body while it’s staying awake for a longer period.
A craving for high-fat foods that can lead to consumption of an extra 300 calories a day.

When research study participants didn’t get enough sleep for five days, they made poorer food choices, gaining nearly two pounds (900g).

Forgoing on sleep impairs activity in the frontal lobe, the part of your brain that is responsible for logical decision-making. Instead, the deepest regions of your brain’s reward centers light up. This is the more primal part that is associated with motivation and desire. The end result is a larger appetite for sweet and salty foods.

While you may be able to subdue comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a bag of chips. This is why new parents and shift workers are more inclined to see creeping weight gain.

It’s not just cosmetic – sleep deprivation can damage health

For those of us who think that they are above vanity, there are more compelling health reasons to adopt a healthy sleep habit.

It’s been recently discovered that not sleep fatigue reduces the ability of fat cells to respond properly to the hormone insulin. Insulin activates the release of leptin, a hormone that induces feelings of satiety. If your fat cells are less insulin-sensitive, this not only interferes with your ability to feel full, but it also predisposes one to type-2 diabetes.

“There is some evidence that sleep deprivation could lead to a pre-diabetic state,” says Dr Mark Mahowald, director of the Minnesota Regional Sleep Disorders Center.

This is because the body’s reaction to sleep loss can resemble insulin resistance, a precursor to diabetes. After a meal, your body metabolises carbohydrates into sugars, and sends them into your bloodstream. Insulin is the hormone that convinces the cells in your body to absorb the sugars.

In instances of insulin resistance, your cells fail to respond to insulin, and stop absorbing sugars efficiently. This can result in dangerously high blood sugar levels that may potentially harm the eyes, kidneys, nerves, or heart.

How much sleep do you need?

There isn’t a hard and fast rule about how much sleep one needs. In general, most young adults need seven to nine hours of sleep a night, and as they grow older, this shortens to seven to eight hours a night.

To find out your sleep capacity, we recommend this: The next time you’re on vacation, go to bed at your usual time, but wake up without the use of an alarm clock.

For the first couple of days, you may sleep more than usual (consider that payback for your sleep debt!). Once your sleep has stabilised over the next few days, record how much you sleep, give or take 15 minutes, she said. That is how much you need to sleep every night.

What is good quality sleep

Clocking the hours alone isn’t enough – your rest needs to be fitful too. According to the National Sleep Foundation in America, the key indicators for good quality sleep are:

Sleeping at least 85 per cent of the total time in bed (i.e. being in deep sleep instead of using your laptop or reading)
Falling asleep in 30 minutes or less
Waking up no more than once per night
Being awake for no more than 20 minutes after initially falling asleep

Tips to sleeping better

Experts recommend the following:

Sleep and wake up at the same time every day, even on weekends.
Turn out the lights in your bedroom. A dark environment is the cue for your body to activate melatonin, a natural sleep hormone.
Power down your smart devices an hour before switching off the lights. Our screens emit blue light that misleads our brains into thinking it is daytime.
Avoid heavy meals and alcohol close to bedtime, and ban all caffeinated beverages after 2pm. Caffeine can remain in your system for up to 5 hours after consumption.
Engage in regular exercise ; this helps to normalise your body’s natural circadian rhythms, promoting daytime alertness and nighttime sleepiness.

Can we sleep ourselves slim?

Of course, this does not mean that sleeping more is the answer to all weight issues. Not sleeping enough simply interferes with your body’s ability to lose weight. Improving your sleeping habits will allow you to get more mileage from your existing diet and fitness routines.

In fact, oversleeping has its dangers as well. Sleeping more than 12 hours a day on purpose upsets the body’s natural bio clock, which governs everything from your mood, to your appetite, to your metabolism.

To see holistic weight loss , use sufficient sleep to complement an overall change in your eating and exercise habits.

About Absolute Wellness

If you are looking for a safe, fast, yet natural long-term solution to complement your weight loss journey, consider joining our signature CSH therapy® program at Absolute Wellness . Using a TCM approach, CSH therapy® is a three-step program that involves cupping therapy , scraping therapy and heat therapy . Since 2002, we've helped thousands of clients achieve their weight loss goals, with a success rate of 99 percent.

Take the first step and book a consultation today , , and remember, adequate sleep is crucial for effective weight loss!

Discover more topics:

Health Foods That Aren’t Actually That Healthy

admin@absolutewellness.sg (Absolute Wellness Admin) — Mon, 30 Jul 2018 10:00:00 GMT

Health Foods That Aren’t Actually That Healthy

Nutrition labels aren't always the answer.

It’s not just the pizza rolls and milkshakes that are tripping up your diet. Some of the biggest culprits promote themselves as “health foods”, and yet contain as much fat, sugar and preservatives as their counterparts, if not more.

These diet bombs can set your progress back by months without you ever knowing what you’re doing wrong.

If you’re watching your weight, these are some five health foods to look out for.

1. “Healthier Choice” labels

Singapore’s Health Promotion Board places “healthier choice” labels on Coke Zero and instant coffee sachets, and that says a lot. Wholegrain bread can contain up to 70% refined flour, but they can still advertise themselves as the real deal. Foods with “no added sugars” labels are often loaded with artificial sweeteners to compensate for the bland taste.

Unfortunately, we often have to do the heavy-lifting when it comes to reading nutrition labels. Remember: how much you eat is just as important. Don’t make the mistake of thinking that a “healthier choice” food label gives you the permission to overindulge.

Even trading in organic honey for refined cane sugar can be overdone if taken in large helpings. To be safe, eat everything in moderation.

2. Fruit juices

Juices taste great, but the juicing process strips fruit of important fibres, vitamins and minerals. Calorie-wise, many juices are just as unhealthy as a soft drink . Not a good bargain!

The average glass of apple juice is the equivalent of eating 3-4 apples at once (that’s a lot of sugar), and it doesn’t even begin to fill you up. Compare this to one whole apple, which is more satiating and provides you with numerous digestive benefits.

Not surprisingly, fruit juices don’t do much for weight loss .

If a refreshing drink is what you thirst for, vegetable juices are relatively kinder on your waistline since they’re much lower in sugar and calories. Better yet, just have your fruits whole.

3. Sugary breakfasts

Many healthier-option breakfasts are actually sweet desserts disguised as health foods.

This can range from cereal and muesli, to yogurt and smoothie bowls. An acai bowl is essentially a giant serving of smoothie with delicious, calorie-rich toppings – it’s no wonder it can contain as much as 400 calories per bowl. A bowl of granola easily contains more!

These all taste great, and are healthier than chocolate fudge, but they’re not necessarily diet-friendly.

Waking up earlier to cook a high-protein, high-fibre rich breakfast may just be the radical lifestyle change you need. Since you are already at the stove, you will also be more inclined to prepare a healthy lunch for the day. That’s a double-win!

4. Hidden starches in potatoes

All this talk about fattening processed grains might prompt you to stay away from white rice. But if you’re thinking of replacing it with potato as a staple, you may want to reconsider.

Like many root vegetables, the spud contains a massive amount of starch . The same applies to even the humble-looking carrot. In fact, potatoes cause sugar spikes even more aggressively than rice, which activate the hunger hormones that are responsible for your hunger pangs.

A healthier option is sweet potatoes and yams, but avoid fattening toppings like butter. Also, deep-frying them in batter negates whatever wholesome benefits they might have.

Instead of making generalisations about food groups, calculate the calories that go into your meals – before sacrificing your favourites for options that are only marginally better.

5. Veggie burgers

On the whole, veggie burgers can claim to have less trans fat than the average cheeseburger. But even veggie burgers aren’t as guilt-free as they seem.

We’re not just referring to the burgers that are loaded with avocado and butter, either. Many veggie burgers contain highly processed soy and preservatives, along with salt – lots of it . Again, anything that is overly processed or salted defeats the purpose of going healthy.

The solution: make your own veggie burger from scratch. It’ll be a great excuse to pour your leftovers into something delicious.

Do you have any pointers on what health foods to cut back on? Share them with us in the comments below! If you enjoyed this article, you may also want to read about the must-have foods in your weight loss diet .

About Absolute Wellness

If you are looking for a safe, fast, yet natural long-term solution beyond misleading "health" foods, consider joining our signature CSH therapy® program at Absolute Wellness . Using a TCM approach, CSH therapy® is a three-step program which involves cupping therapy , scraping therapy and heat therapy . Since 2002, we've helped thousands of clients reach their ideal weight, with a success rate of 99 percent.

Take the first step and book a consultation today , or read more about what our CSH therapy® program is about.

Discover more topics:

Absolute Wellness

Trim Your Hips: Proven Ways to Manage Hip Fat Effectively

Trim Your Hips: Proven Ways to Manage Hip Fat Effectively

Why Does Hip Fat Stick Around?

Insufficient Physical Activity

Thyroid Function Impairment

Medical Conditions

Menopause

How to Actually Reduce Hip Fat

Get Moving (But Make It Fun)

Turn Up the Heat with High-Intensity Interval Training (HIIT)

Clean Up Your Plate

Hydrate Like It Matters (Because It Does)

Watch Out for Sneaky Liquid Calories

Try Apple Cider Vinegar

Various Standing Exercises to Reduce Hip Fats

Windmill

High Knee Run

Standing Core Stabiliser

Where To Get Hip Slimming Treatment In Singapore

Related Articles

What Happens To Your Body During CSH Therapy® for Slimming

What Happens To Your Body During CSH Therapy® for Slimming

What is CSH Therapy®

Cupping Therapy

Scraping Therapy (gua sha)

Heat Treatment

What Makes CSH Therapy® Effective for Slimming

The Core Techniques Behind CSH Therapy®

Cupping Massage: Stimulating Circulation and Lymphatic Flow

Scraping Therapy: Clearing Stagnation and Enhancing Detox

Heat Application: Targeting Stubborn Fat with Indirect Warmth

What Happens to Your Body during CSH Therapy®

Applying the Cups: What You’ll Feel During Cupping Massage

Scraping With Purpose: What the Therapist Does and Why

Heat Activation: The Final Step to Boost Metabolism

Get CSH Therapy® Only at Absolute Wellness

Related Articles

What is TCM Slimming Treatment?

What is TCM Slimming Treatment?

Understanding TCM Slimming ﻿

How Does TCM Slimming Differ from Aesthetic Slimming Treatments?

What Results Can I Get from TCM Slimming?

Why Do People Choose TCM Slimming for Weight Loss?

Key TCM Slimming Methods

Is TCM Slimming Suitable for Me?

TCM Weight Loss in Singapore

Related Articles

Why a Weight Loss Programme Could Be Your Key to Success

Why a Weight Loss Programme Could Be Your Key to Success

Understanding Weight Loss Programmes

How a Weight Loss Programme Can Help You Achieve Healthy Weight Loss

Personalised Plans

Structured Approach

Expert support

Accountability

Motivation and Encouragement

Benefits of Joining a Weight Loss Programme

Common Obstacles in Weight Loss and How a Programme Overcomes Them

Lack of Consistency

Emotional Eating

Plateaus

Confusion

How to Choose the Right Weight Loss Programme for You

Learn About Absolute Wellness' Weight Loss Programme

Related Articles

Wet Cupping Vs Dry Cupping: What's The Difference?

Wet Cupping Vs Dry Cupping: What's The Difference?

What Is Wet Cupping Therapy?

What are the Benefits of Wet Cupping?

How is Wet Cupping Different From Dry Cupping?

Can Wet Cupping Cause Blood Clots?

Which is Better: Wet Cupping or Dry Cupping?

Choose Wet Cupping If

Choose Dry Cupping If

Does Wet Cupping Work?

How Often Should I Do Wet Cupping?

Wet Cupping in Singapore

Related Articles

Gua Sha: Are You Doing It Wrong?

Understanding TCM Slimming

That Fits You