Weekdays 9:30am - 7pm.
Alternate Saturdays 9am - 5pm.
Getting Here
By Car/Taxi

Public parking available or drop off along Arab Street, Village Hotel Bugis (Previously known as Golden Landmark Hotel)

By Public Transport

Buses (2, 12, 32, 33, 130, 133, 133A, 520, 960, NR7)  MRT (alight at Bugis MRT station)

Follow us
Getting Here
Follow us

Get In Touch

Valid number
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

How to get in shape | The insider guide to your best body shape ever

January 1, 2018
April 8, 2024

We all have friends who can eat a buffet at every meal and not gain an ounce of fat, whereas all we have to do is sniff a cookie and put on 5 pounds. Read more!

how to get in shape

Table of Contents

Sometimes you try your best (and keep trying), but the weight doesn’t seem to be coming off. This can induce a lot of stress. Did you know that stress actually sparks cravings for carbohydrate-rich snack foods? Which doesn’t help when you’re desperately trying to shed those pounds!

The pressure to look gorgeous, everytime, all the time

The pressure to look good is palpable in today’s Insta-world. Scroll through your Instagram feed and you’ll see endless pictures of women (and men!) flaunting their perfect figures – full bosoms, nipped in waist, perky bottom and legs for days!

Their photos get hundreds and thousands of ‘likes’, advertisers are throwing money at them to endorse their products and whisking them off to exotic locales (in business class, no less!) – all just based on how attractive they look.

Plus, we all have (annoying!) friends who can eat a buffet at every meal and not gain an ounce of fat, whereas all we have to do is sniff a cookie and put on 5 pounds. Why is life so unfair and is there really a magic formula to losing weight…or is it a case of being genetically blessed?

Unfortunately, genetics play a fundamental part in how you look

TeenGrowth.com explains that your breast size is determined in part by the body type of not only your mother, but your father and extensive family line as well. Your body shape – whether you are short, tall, pudgy or slim, is also very much dependent on your parents…as well as your lifestyles.

So what can you do when you receive the shorter end of the genetics stick, and have no time (nor the inclination) to #fitspo or #healthspo?

We scour the Internet and check out gurus in the fitness and wellness industry to share their take on how to get in shape – holistically and realistically. 

Diet: When and why you eat may be as important as what you eat

According to Kayla Itsines, fitness guru and founder of the massively popular Bikini Body Guide, skipping breakfast will never help you lose weight because your body needs it to function throughout the day. Skipping meals may slow down your metabolism, which can impact everything you eat for the rest of the day, and may also put you at risk of overeating.

The type of breakfast you eat is important so make sure you are choosing wisely. Stick to complex (brown) carbohydrates and some form of protein as this can provide you with sustained energy and keep you full up until your next meal.

She also warns against emotional eating. “Many of us are emotional eaters without even realising it. This can contribute to a lot of unwanted weight gain, especially if you eat when you are stressed or bored. People also tend to reach for snacks when they are mildly hungry, which may not always be the best idea especially if the thing they are snacking on is processed and full of sugar.”

Try to watch your behaviour and how you act next time you are stressed out or bored. Replace emotional eating with other activities such as going for a long walk or calling a friend – it may make all the difference!

Workout: The quickest way to lose weight is to combine HIIT & strength training

Shape magazine says that the quickest way to shed weight, build lean muscle, and reveal a toned and sexy physique is a combo of strength training and high-intensity interval training or HIIT for short. It’s not revolutionary, but this regimen has been proven time and again to be the best training method to get a lean body in the least amount of time. You’ll crush calories, build fat-burning muscle, and avoid plateaus.

As women, it is natural to be hesitant to start lifting heavy weights. In our minds, weight lifting equates to a “bulky” and “thick” body. But this couldn’t be farther from the truth. Muscle is metabolically active, meaning that it burns calories even at rest. The more muscle you have, the more fat you will burn. Just remember that muscle is more dense than fat so don’t rely on the scale to track your progress. You will see the amazing results in the mirror and feel them every time you pull on your skinny jeans. So, combine your strength training workout and HIIT to give you a rock-solid core, lean legs, and defined arms.

FAQs On Weight Gain & how to get in shape

What causes unintentional weight gain?

A decrease in estrogen can cause women in menopause to experience weight gain around the abdominal region and the hips. Hormonal changes in your middle years can also cause your metabolism to slow down, leading to weight gain. Other medical conditions affecting hormone levels can cause weight gain in both sexes.

Can an ovarian cyst cause you to gain weight?

Ovarian cysts can cause you to gain weight. Some cysts are hormone-secreting cysts, which impact your health and weight. PCOS (polycystic ovary syndrome) is also interrelated to metabolic issues. This, in turn, can lead to weight gain.

Why does weight keep increasing?

The usual suspect for weight gain is consuming more calories than your body needs and burns. But the underlying problem could be an unknown health condition.

What kind of food causes weight gain?

Foods that cause the most weight gain include french fries, potato chips, sugar-sweetened drinks, fatty meat, processed meats, trans fat, potatoes, sweets and pastries.

Why can’t I lose weight despite exercising?

You lose weight in the kitchen but gain health in the gym. What you eat in private shows in public, so begin your weight loss journey from the kitchen. Eating the right food depends on your metabolism and more. The safest bet is to consume au naturale whole food.

Sleep deprivation can make you fat?

Sleep deprivation causes hormonal imbalance, and this can lead to weight gain. But for the modern woman, getting adequate sleep is a luxury few have. It’s hard enough trying to juggle a successful career with other responsibilities. The last thing you need is excess weight pulling you back and slowing you down.

If you are struggling with weight issues, let us help you with Dr Ivan Puah’s fact-based, science-based and holistic approach with our Weight Loss & Management Programme.

How to get in shape when you lost weight but stubborn fat pockets remain?

Vaser Lipo removes stubborn fat that remains despite the weight loss with diligent exercise and eating clean. This is a minimally-invasive liposuction technique that targets unwanted fat cells in the abdomen, waist, bra line, hips, thighs, arms, armpits, back, knees, calves, neck and chin leaving important tissues such as the nerve, blood, vessels, and connective tissues largely undisturbed. It is powerful enough to eliminate substantial areas of fat but gentle enough to treat delicate areas. During treatment, tiny incisions are made into the targeted areas and a device that emits ultrasonic waves is inserted to break down and liquefy the fat cells. The liquefied fat cells are then removed and the incision stitched up.

After treatment, dressing is applied followed by the wearing of compression garment. This treatment is clinically proven to improve body contour, leaving skin smooth and even. It is a single procedure with a quick recovery time and is said to be more effective than other traditional liposuction procedures. Initial results are visible almost immediately and full optimal results will be achieved in 3 to 6 months.

Why not recycle the fat to areas that need revolumisation with breast fat grafting

ADR-C Breast Enhancement not only improves the size and shape of your breasts, it also removes fats and sculpts your body as well. This fat grafting treatment transfers stubborn fats from your abdomen, thighs or any other areas to your breasts to create a fuller and natural appearance. Talk about turning your disadvantage into an advantage! It is also able to correct breast asymmetry. Fat grafting results are long-lasting and natural looking. Most importantly, it utilises your fat source, hence there is no risk of tissue rejection. Downtime is minimal and recovery time is faster than breast implantation. 

A proper diet and regular exercise should be an integral part of an individual’s lifestyle for one to maintain sustainable weight and fat loss results, advises Dr. Ivan Puah.

Beauty may be skin-deep, but it is definitely much easier to attain happiness and self-confidence if you have a killer silhouette – one that you’ll be happy to flaunt – online or offline!


read other blogposts

Skin Longevity

Dr Ivan Puah emphasises the importance of a long-term approach – one focused on “skin longevity” with customised medical aesthetic treatments.

May 9, 2024
Breast Fat Transfer: What Happens After 5 Years

Breast fat transfer is getting popular due to its efficacy and long-term safety. But what happens to the breasts after 5 years post-breast fat transfer? 

May 2, 2024
The Mental Health Burden Of Gynecomastia Sufferers

It has been well established of the known deep emotional scars carried by gyno patients. The struggle with self-consciousness can generate anxiety and stress.

May 2, 2024
Do women gain fat in their arms when they're pregnant?

Here's why women gain fat in their arms when they're pregnant, why some look pregnant even after giving birth, and how to lose arm fat after pregnancy.

May 2, 2024
Vaser Lipo: What to expect & avoid after surgery

Post-lipo care is a two-way relationship. Follow your doctor's instructions in order for you to be able to take great care of yourself & your wound at home.

May 2, 2024
I’m a Lipo Doctor and These Are the 10 Things I Tell My Patients About Vaser Liposuction

10 Things Dr Puah, an MOH-accredited lipo doctor with almost 2 decades of experience, tell his patients about fat reduction and body sculpting with Vaser Lipo.

May 17, 2024