The Best Way to Lose Weight in 6 Months: A Realistic Guide for Beginners in Singapore

Losing weight is never an easy process. Beginners who are about to start their weight loss journey often need a push or a support system to cope with the physical, mental, and emotional challenges. Here, we are going to guide you on how to lose weight fast within 6 months for beginners and provide a complete road map for fitness.

In Singapore, around 30% people are considered overweight, and more than 10% of Singaporeans are classified as obese. Therefore, it is important for individuals to lose weight to avoid the chances of health issues associated with increased weight. One good way to initiate weight loss is by thinking of it as a journey. But why is obesity a problem? Let’s find out. 

Obesity as a Problem and How to Start Dealing with It

Increased body weight or obesity can lead to different chronic diseases like type 2 diabetes and heart conditions, directly affecting the quality of life. Furthermore, it also impacts mental health and results in depression. So, the sooner you start your weight loss journey, the better it is for your overall health and lifestyle.

A pre-determined timeline for a weight loss journey is always the best way to lose weight. It is neither too fast nor too slow, somewhere right in the middle. Within this timeline, you will achieve a realistic goal so that it becomes easy for your body to lose weight without any harsh attempts. In the fitness journey, you can partner with the team of a fitness trainer, a clinical dietitian, and an accountability coach to make your weight loss journey more focused and seamless.

Month-Wise Weight Loss Plan

6 months is quite a long timeframe, which is actually ideal for weight loss. This helps your body to gradually incorporate sustainable dietary and exercise habits provided by the team of fitness trainers and nutritionists you can partner with. They will not only provide you with the weight loss tips, but also motivate you to push through your fitness goals.

Singaporeans live an urban lifestyle. The days of most people revolve around a fast-paced work environment and long working hours. Their sedentary office lifestyle forces them to stay in one place for long hours with low physical activity. Therefore, knowing how to reduce body fat can be difficult for them.

Thus, developing a 6-month weight loss program with the help of physical trainers will help you promote a healthy behavior matching your demanding lifestyle. On top of that, the abundance of high-carb local dishes also plays a big role. A longer timeframe helps one to create a good diet plan with nutritious food choices, as suggested by clinical dietitians.

Here is a suggested 6-month weight loss plan that targets the key focus areas and maintains your weight loss goal.

Month	Target Weight Loss	Focus Area
Month 1	2–3 kg	Calorie awareness, simple swaps
Month 2	2–3 kg	Meal prepping, walking daily
Month 3	2–4 kg	Add strength training
Month 4	2–3 kg	Track macros, portion control
Month 5	2–3 kg	Increase workout intensity
Month 6	2–4 kg	Solidify habits, maintenance

Table 1: Healthy Weight Loss Expectations Over 6 Months

As stated before, considering weight loss as a journey will benefit you in the long term if you take a partnered approach by seeking help from professionals. Alongside a qualified physical trainer, you can share your diet goals with a clinical dietitian. Besides, working closely with an accountability coach can enable you to track progress throughout the months and receive daily support on lifestyle choices.

Exercise Plan for Beginners in Singapore

While going through the weight loss journey, individuals follow an exercise routine curated by expert fitness trainers. They help beginners by suggesting gym exercises to lose weight fast. Without this, even the most effective diet plan won’t be able to offer you results. While trainers can assist you with the fitness routines, you can partner with the accountability coach, who will help you track how you are working towards your fitness goals.

Start With Low-impact Workouts

Depending on the experience level of the individuals, fitness trainers can curate the exercise plan. For example, the exercise regimen between pre- and post-natal females is completely different. This is where the expertise of fitness trainers comes into play.

The fastest way to lose weight isn’t to rush things. Rather, it is to proceed with a plan. So, one must start their workout routine with something light, like daily brisk walking for 30–45 minutes.

Incorporate Consistent movement into Daily Life

Hitting the gym once a day or practicing gym exercises to lose weight fast won’t be very effective if you don’t make overall changes in your life. And one thing that all must do is incorporate small movements in their daily life. For instance, they should use the stairs in place of the lift as much as possible.

This is why partnering with an accountability coach is an essential part of the fat loss process. An accountability coach will hold you accountable for whichever progress you have achieved through consistency.

Importantly, they also help you to stay active, keeping you on track. The teamwork between you, your fitness partner, the clinical dietitian, and the accountability coach will produce the collective outcome and fulfill your fitness goals.

Exercises for Beginners

Here are some exercises that can help beginners lose weight in less time.

Exercise	Ideal For	Duration and Set	How it Benefits in weight loss
Bodyweight Squats	Beginners with no prior knowledge	20 squats	Increases metabolism and helps in burning more calories
Kneeling Pelvic Tilts	Post-partum women	10 times, thrice a day	Strengthen your abs, tone your stomach, and relieve postpartum back pain.
Head liftsShoulder liftsCurl ups	Post-partum women	Start with 10 head lifts. When you are comfortable with it, try 10 shoulder lifts. When you are comfortable with the shoulder lifts, try the curl-ups.	Strengthening your back and reducing the extra belly fat.
Wall push-ups	Elders starting late	10 times	Helps in building muscle and burning calories. Also helps in engaging the core.

Table 2: List of Exercises Which can be

Diet Strategy for Sustainable Weight Loss in Singapore

Many fail to understand the importance of choosing the right diet strategy and often proceed with the process by just searching “burn fat diet and exercise plan” on the internet. But things might not always be like that. You have to understand your caloric needs and find close alternatives without giving up on your favorite foods.

Understand Your Calorie Needs

The correct calorie intake is essential for weight loss, and maintaining it religiously is probably the best fat loss tip you can use. Eating less or more than your body needs won’t help you much and may affect your weight loss journey.

The ideal thing to do in this scenario is to partner with a qualified clinical dietitian who can help you with what you should consume and what not while you are following your weight loss journey.

Smart Hawker Food Swaps

Weight loss doesn’t mean that you will have to restrict yourself from eating everything and settle for boiled foods. Rather, this is about finding healthy alternatives to your favorite food.

When it comes to food, the best way to lose weight is to rely on soups. Switch from fried foods and opt for them options. You can also make the switch from white rice to brown rice or cauliflower rice.

Sample Local-Friendly Meal Plan

Here’s a sample meal plan that one can use for weight loss. This includes local foods, so it won’t be tough to prepare them. However, before starting a fat-loss diet, consult with the clinical dietitian, who will provide the nutritional knowledge that you need to remain aligned with your fitness goals.

Meal	Menu Example	Calories (approx.)
Breakfast	Soft-boiled eggs + wholemeal toast	300
Snack	Fruit (papaya or apple)	80
Lunch	Thunder tea rice (less oil)	450
Snack	Greek yogurt (low sugar)	100
Dinner	Grilled chicken with stir-fried veggies	500
Total	Including all meals	1,430 kcal

Table 3: Sample One-Day Weight Loss Meal Plan

Lifestyle Habits That Support Weight Loss

Changing some lifestyle habits can also help you with your weight loss journey. Without these changes, the body won’t be able to experience the effects of a weight-loss routine. At this point, the fitness trainers and accountability coach will guide you to adopt and adjust some of your existing habits to support the weight loss journey. Furthermore, they will not only guide you with these but also help you achieve your weight loss goals by encouraging and motivating you.

Here are some of the lifestyle adjustments that are commonly recommended:

• Prioritize 7–8 hours of sleep, as poor sleep leads to more cravings and less energy.
• Drink water before meals, but limit sugary drinks like milk tea, kopi with condensed milk, and others. 
• Manage your stress and keep your body calm, as stress increases cortisol levels and belly fat. 
• Try breathing exercises after each exercise session. 
• Maintain a journal to keep track of your health improvements. 
• Take photos and measure inches
• Celebrate non-scale victories like improvement in energy level, mood, and strength. You can seek the assistance you need from the accountability coach and measure your progress proactively.

Common Mistakes to Avoid

Most beginners end up making many mistakes when they first proceed with their weight loss journey. This is why you need to learn about the mistakes beforehand and stay away from making them. Working closely with your physical trainer will rightly guide you through an error-free fat loss routine.

Here are the mistakes that you must not make within the weight loss routine:

• Setting unrealistic expectations for the journey.
• Relying a bit too much on the weighing scale.
• Cutting too many calories too fast.
• Not preparing for social eating situations.
• Skipping meals, then binge eating later.

Wrapping Up

Losing weight may appear tough, but with the right weight loss tips, the process becomes easy and achievable. The right approach to weight loss is the best way to lose weight. Let your fat loss journey embody the collective result of the training you receive from your fitness trainer, the advice given by the clinical dietitian, and the accountability coach. Consider a burn fat diet and exercise plan, religiously guided by dietitians and fitness trainers. This way, the weight loss journey will become easier.

Ready to Commit to a Healthier You?

Get in touch with us and start your fitness journey. Let our team of professional trainers, dietitians, and accountability coaches help you meet the healthier version of you in just 6 months.

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