Importance of Basal Metabolic Rate (BMR) in weight loss

weight loss StringsSG

Understanding your BMR (Basal Metabolic Rate) could be the key to your journey for a fitter body.

What is BMR?

BMR is the amount of calorie your body burns in a day with doing nothing. Do not confuse BMR with BMI (Body Mass Index), they are completely different. Our body is like a machine and in order to operate, it needs energy in the form calories to operate, which is the fuel to our body. Our body not only burns calories while doing cardio or strength training, but also while we are just sitting or even even sleeping. Our brain also burn a significant amount of calories for it to function. So, calorie is burnt by just being idle, the total amount of calorie burnt in a day in such state is called BMR.

What is your BMR?

BMR varies from person to person. You can use the tool on https://manytools.org/handy/bmr-calculator/ to get your approximate BMR. To be more accurate, you could try BMR measuring scales available in the market, but they could be expensive and may cost somewhere between $50 to $200, depending on how much accurate they can be. The other way is walk-in to a fitness center and check if they can calculate it for you, usually every modern fitness center has the machine.

Why knowing your BMR is important?

You are bound to lose weight when your amount of calorie intake in a day is less than the calories burnt by your body in a day. A positive calorie deficit will cut down your weight and a negative calorie deficit will result in weight gain.

The math is -> Calorie Deficit = BMR – Calorie intake in a day

So the higher your BMR is, the more you can eat and still not gain weight.

Can you increase your BMR?

Yes, you can. It is proven that, the amount of muscle mass in your body is directly proportional to your BMR. So the target should be to increase your muscle mass. Adapting to strength training and adding sufficient protein to your diet can help increase or maintain muscle mass.

If you need a personal trainer to guide you with workout and diet plan, you can request one here.

Will starving put you on a Calorie Deficit?

Yes, not eating enough food can put you on a calorie deficit mode and you will lose weight, but in the long run your body gets used to it and brings down your BMR which may have adverse effect. So I do not recommend starving. What is advised is to top-up you calorie burnt by being active. You could add cardio or strength training to your daily habits based on your comfort level, while adding both is the best. This will also keep you on a calorie deficit mode without hampering your BMR or may increase your BMR as well.

Healthy Diet StringsSG
Healthy Diet
Should I be selective about what I eat?

100 grams of chocolate has around 546 calories while 100 grams of carrots is only 41 calories. So you can fill your stomach with low calorie food without starving, you just need to pick the right food. We would not recommend a very strict diet unless you want to compete, as sticking to a strict diet gets difficult in the long run and off course you want to use your taste buds gifted by god. Try to stay away from anything that is sweet, especially chocolates, ice-creams and soda as much as possible. Choose whole fruits over fruit juice. You could cheat on your meals once a while with your favorite food. Our Fitness Trainer can help with a proper diet plan that suits your life style.

We hope you liked reading this article and have a better knowledge on BMR. Please leave your comments and feedback. Follow us on Facebook.

Life style changes to lose excess body fat

Fitness Trainer Singapore

If you are reading this, you most probably want to lose that extra layer of fat. Congrats! you are at the right place! If you do not suffer from a thyroid glands dysfunction but still have an issue with increasing waistline, all you need is to change your lifestyle. If you are honest to yourself, you probably have one or more of the following habits:

  • Your last meal of the day is after 8 pm and it’s mostly rice, bread, noodles or pasta.
  • You sleep late and wake up late in the morning.
  • You find yourself munching on potato chips, fries or other fast foods.
  • You just love carbs! Bread, rice, noodles, pasta etc.
  • You do not drink eight glasses of water a day.
  • You drink canned beverages or fruit juices.
  • You skip meals.
  • You do not have a healthy and nutritious diet.
  • You have a desk job and you are physically less active.

Request for a Personal Trainer

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Extreme weight loss

 

I want you to do just the opposite…

Have an early Dinner

You should be done with your dinner no later than 8 pm. No need to change what you eat, but yes, do change the quantity. Reduce the portion of carbs like rice, pasta or bread by 75% and replace it with vegetables, chicken breast, turkey or fish. If you badly need red meat, feeding on them once or twice a week is not a problem.

Sleep early and wake up early in the morning

Sleeping late is perhaps the worst habit one can have. When you are awake late at night, your body releases a hormone called cortisol which is responsible for many health problems like high blood pressure, hypertension etc. Sleeping late means, you call for more bad skin, dark circles and obesity.
Yes, sometimes due to work and other mundane stuffs, we do get late but if you try and make this small change, eventually you will place yourself in a win-win situation. Remember, here, you are opting for a better body, giving yourself an opportunity and as the saying goes “opportunities are like sunrises” so don’t miss that sunrise! Wake up… wake up and go for a walk to start your day right.

Munching can be fun with healthier choices as well

You probably have had a bad day, fatigued and starved; all you want is to throw up in your comfy couch and a bag of chips or fried delicacies. Stop! This is where all those extra calories come from. Instead try to snack on nuts, protein bars, Greek yogurt, fruits… the options are plenty!

Healthy Diet StringsSG
Healthy Diet
Don’t let Carbs be your best friend

I know carbohydrates are a big time stress buster. It is perhaps the best reward food that anyone easily falls for. But what is alarming is the increasing rate of ‘obese carbohydrate craver’ and I am sure you would not like to be the one. So the question is “Can’t I eat cabs at all”? Off course you can indulge yourself into complex carbs like green vegetables, wholegrain foods etc instead of simple or processed ones. Unlike simple carbs which instantly converts to glucose, complex carbs break down at a much slower rate and thereby maintains a steady flow of energy to your body. They are rich in fiber and also reduces the level of bad cholesterol (LDL). Hence try to eat more complex carbs like Oats, Yogurt, Kidney beans, Brown rice, Broccoli, Spinach, and Grapefruits etc.

Drink plenty of water

‘Water is life’… yes it absolutely is! However, we tend to drink lot of other drinks the whole day but not water. Water has zero calories and so many health benefits like it boosts metabolism, flushes out toxins, boosts the immune system etc. If your goal is to lose weight, have a healthy looking skin and a good health; then you must drink at least 8 glasses of water a day… the more the better.

Avoid those canned Beverages

Yes, when you are thirsty and tired, you do crave for that bottled drink which gives you immense satisfaction. But have you ever thought how does that 300ml drink satisfy your cravings? The truth is these pre-packed bottles are loaded with sugar which instantly raises your sugar level and thus boosts your calorie intake. However, if you think wisely all you needed was a glass of water and not these empty calories which just added on to your carbs intake for the day with no nutrition added.

Skipping meal is not an option

If you think that by not eating a meal you will be able to reach your goal… then my friend you are wrong. Losing on your scale has to be done in a healthy manner and not by starving yourself. Skipping meal means lowering your metabolism and thereby helping your body to gain fat. On the contrary the idea is to control your portions and eating healthy.

You must have a healthy and nutritious diet

Your diet is like your bank account and hence good food choices are like good investments! So next time you plate yourself, ensure that you have incorporated 40% vegetables, 30% protein,15% healthy fat and 15% complex carbs. Your diet should be simple and real food. Remember, the key to a good body is 80% good eating habit and 20% exercise.

Be more active

Try to give yourself that extra push needed to achieve your desirable waistline. Yes, it is tiring to hit the gym after day’s work and sometimes time is a constrain too. However an hour of walk or run will work wonders for you. You might not get involved into hard core weight training but can always engage into some other forms of exercises like swimming or a sport of your choice. All you need is to burn out those extra calories of the day that your body doesn’t need.

What StringsSG has to offer

All being said, I do agree that in todays’ fast pace life, it is difficult to follow these little dos and don’ts. All you need is a proper guidance from someone who is thinking on your behalf and guiding you through your journey. StringsSG brings you closer to that guidance… that fitness professional who would understand your goals, your lifestyle and accordingly plan a well fitted workout and the best diet for you.

Personal Trainer Singapore
Personal Trainer

All you need is to:

  • Submit your request with your goals, budget, availability etc. at StringsSG.
  • View responses from fitness trainers with higher match percentage to your criteria.
  • You may choose to initiate conversation with fitness trainers using the integrated chat system.
  • Before finalizing on the trainer, make sure to view their profile ratings and reviews.

So losing weight has no more excuses once you are with StringsSG! Let StringsSG make the journey easy and attractive for you.
Good luck from the Team!!

Hunting for a house to rent or buy in Singapore?

How easy it is to find a house to rent or buy in Singapore?

If you are trying to find a house to rent or buy in Singapore, you will most probably start with searching on the internet, then short-listing the Ads and calling on the listed phone number. Most likely you will end up with property agents picking up your calls. The property agents will then set up meetings with you to show you around several houses in Singapore. When I moved to Singapore in 2011, I had to visit 24 different houses with 11 different property agents before I could get to the one of my choice. This was a whole month activity and off course tiring. In Singapore, generally you will have to go via a property agent to do all the legal work for you.

Find a House

Find a house in Singapore
Find a house in Singapore
Why does it take so much of effort?

The property advertisements on the internet do not have complete information or details that answers your needs. For example, I was looking for a house with bigger living room with a balcony and a space to setup my own gym. A typical Ad is very generic that says how big the house is, the number of rooms and bathrooms with some pictures. Most of the time, we go by the price and if the pictures are impressive we call the advertiser or rather the property agent. If you are not lucky, you will most likely be disappointed when you visit the house for one or more reasons. For example, there could be parking for only one car while you needed a second one for your wife’s car. This story could be similar with the rest of the Ads you have short-listed to view with a property agent. In the end, after a long vested time you find your ideal house. When you think about it, all you needed was someone who could understand all your criteria and show you a house that exactly met them rather than showing you 20 different houses that does not meet your needs.

What is the solution?

StringsSG provides a platform where you can post your housing needs with a few clicks and set your own criteria like budget, location, urgency, house or room sizes or anything you want in your house, there are no limitations. Your request will most likely get multiple responses from multiple property agents. To keep it simple and easy for you, StringsSG has the algorithm and artificial intelligence to sort the responses based on the match percentage of how much a property agent can meet your criteria. You also get to view the ratings and review of the property agent on his profile. Previous success stories of the property agent may also be listed on his or her profile. In the end, you choose the property agent you like the most.

To conclude, if you wish to save time on your house hunting, your only action is to:

  • Submit your request on StringsSG with the list of all your criteria.
  • View responses of the property agents with higher match percentage to your criteria.
  • You may choose to initiate conversation with multiple property agents using the integrated chat system.
  • Before finalizing on the agent, make sure to view his or her profile ratings and reviews. We also helps you with other services like insurance and savings plan, handyman services, beauty and massage services, maid services, aircon services, interior designing, personal fitness trainer, food catering services, wedding and other event planning services.

StringsSG is dedicated to serve the people of Singapore.

Is finding a service in Singapore easy?

It was a Saturday morning and I woke up late after a Friday late night movie. As usual headed to the toilet and while opening the bathroom door, it broke. Somehow I managed to pull it aside and thought of getting it fixed the next day as I already had pre-planned activities for the day. I was meeting a few financial advisors to help me with an insurance and savings plan. Later in the day, I had to finalize on a food catering service for an upcoming event, which was just a week ahead.

Find a Service
Find a Service

I ended up using the open door bathroom and got ready to meet the three financial advisors lined up for discussion. My wife and I had already met a few the previous weekend but nothing was impressive. The plan was to meet up at a coffee shop. My wife and I had done the homework on what exactly we expect from these investments.

The first advisor was a very young man who seemed to be in his early 20s. He had been doing this job for 6 months only and was having a hard time explaining the policy. It felt like our 45 minutes got wasted.

It was time to meet the second advisor. He seemed much more experienced and knew all the jargons used in the financial investment sector. He understood my needs, but it looked like he did not have any offer to serve me. He tried his best to change my thoughts and sometimes even tried to manipulate it. I felt being pushed into an impulsive purchase of one of the policy he had to offer. I am sure this is a very common scenario as this was not my first such experience.

The third advisor was a woman. She seemed excited and started her sales pitch without even listening to my requirements. I had to literally stop her, off course in a nice way and tell her what I was looking for. She gave up instantly. She seemed confident and knowledgeable only on the products that she was selling or rather her company wanted her to sell, but did not really have a picture of what a customer might look for.

It was almost evening and we had wasted 3 hours without any result.

It was now time to arrange for the food catering services. My wife and I decided to Google for some catering services online. Google showed us several catering services. Now the problem was, which one do I choose? They all had their phone numbers listed, but I really did not have the patience to call them one by one with my enquiries. Nobody wants their guests to have a bad experience of food but, there was no way to find a review of the caterers service and food quality. After hours of search, my wife and I used a pen paper to short-list the caterers and eventually decided to call them later as it was getting too late.

Being completely exhausted, we dropped the plan of fixing the bathroom door and decided to go over to a friend’s house for some beer and make the day a little better. There we watched a movie and drank gallons of beer. It was 1:00 am already and we had to head back home. Off course, the only way was to use one of the online cab booking apps. I booked the cab and it was at the doorstep in 3 minutes.

We got into the cab and the first thing I said to my wife – “What a day… I wish everything was as easy as finding the cab…” After a long pause… my wife responded – “Why not! We can build something that helps to find the insurance and savings plan… the food catering service… a handyman to fix the bathroom door”. It was that day, that, we decided to build StringsSG:

  • A platform that can help people request for a service that meets their need and criteria just with a few clicks.
  • A platform that has the algorithm and artificial intelligence to sort the responses from service providers based on a higher match percent to the customer’s needs.
  • A platform that allows the customer to view the service provider’s ratings, reviews and past success stories on their profile.
  • A platform that allow service providers to build connection with potential clients, share their success stories, post free Ads and build a strong portfolio to gain trust of the customers.

This gave birth to StringsSG – dedicated to serve the people in finding the right service providers.