"Abs are made in the kitchen." Weight loss, just like abs, also starts in the kitchen. Here are some healthy dietary habits to consider.
December 6, 2025
Table of Contents
Let's face it; most people seeking to lose weight are more concerned with how long it'll take than what it takes.
Well, just like Rome, most other things aren't built in a day, so have a little patience and keep up the consistent effort.
Weighing weight loss
Let's weigh in on some factors that contribute to weight loss.
A healthy diet, exercise and proper rest, including sleep, are some absolute 'must-do' for appropriate weight loss. A healthy diet should be balanced, and the essentials should include drinking water, filling up on fibre and proteins, and, to an extent, practising mindful eating.
Recommended exercises should include a mix of cardio, HIIT and resistance training. Include yoga and long walks for both the mind and body.
Proper rest and sleep are often the most overlooked but could be the most critical factor. The body needs to repair itself, and it usually does this during rest and sleep.
When you exercise and have adequate rest, your stress level declines, which is always a good thing as it facilitates your body's ability to do what it needs to do.
But remember to seek qualified advice before embarking on any weight loss programme.
How long will it take to lose weight?
The initial weeks will see 'dramatic' (in a good way) improvements. You'll feel healthier and lose some size. The extent of the improvement depends on your starting body size.
Larger people tend to experience significant weight loss, though this may not reflect their physical appearance.
If you're generally petite, the improvement is usually gauged by your reduced dress size. Weight loss may take a little longer, but it is happening, so do not take any further steps that may harm your health!
Water loss
It's not hard to lose weight if you do it the proper way. Dr Puah believes that when patients gain the proper knowledge, coupled with the fact-based and science-based approach he planned, they can lose and maintain weight effectively.
Based on his experience in helping patients lose the extra kilos over the years, he concluded that patients who embarked on weight loss in a gradual manner (0.45kg to 0.9kg loss/week) are more likely to keep it off than those who lose a drastic amount of weight within a short period.
Addressing the root causes of weight gain is essential, as weight loss and management are more complex than simply "calories in and out." We can't stress enough that, for some people, the foundation for treating weight loss and obesity is exercise, healthier food choices, and lifestyle changes, shares Dr Ivan Puah
Achieving success requires time, effort and discipline, but when that goal is accomplished, the change is beyond just what you will see - it's also how you will feel.
