At our clinic, nestled in the vibrant landscape of Malaysia, we stand as pioneers in the realm of body sculpting treatments. Our team witnesses a diverse array of individuals, spanning various ages, backgrounds, and lifestyles, all seeking to redefine their body shape and transform their lives for better. Each day, our doctors engage with patients, guiding them through the journey of self-improvement with compassion and expertise.
While technologies like CoolSculpting and EMSculpt NEO have garnered acclaim for their body sculpting capabilities, it is important to clarify a common misconception: these treatments are not intended for weight loss. As leaders in the field, we prioritize the holistic well-being of our patients, understanding that sustainable transformation extends beyond mere aesthetics.
When a patient’s BMI exceeds recommended levels, our doctors advocate for a comprehensive approach to weight management. Before embarking on the path of body sculpting, the patient would first need to lay a foundation built on proper nutrition, regular exercise, and, when necessary, the utilization of treatments like Saxenda. Designed to regulate appetite and blood sugar levels, Saxenda serves as a valuable tool in facilitating weight reduction, empowering patients to embark on their weight loss journey with ease.
In this blog post, we delve into the intricacies of nurturing a balanced body weight and cultivating a graceful form. From practical tips on nutrition and meal preparation to simple yet effective exercises, we aim to equip you with the knowledge and tools necessary to embark on your wellness journey with confidence and clarity.
Getting Under Your BMI: The First Step Towards Wellness
Body Mass Index (BMI) serves as a useful metric to gauge whether your weight falls within a healthy range for your height. If you find yourself above your recommended BMI range, fear not—getting started is the most crucial step.
Begin by setting achievable goals and incorporating small changes into your daily routine. Whether it’s opting for the stairs instead of the elevator or committing to a brisk 15 to 20-minute walk or jog each day, every effort counts towards your journey to a healthier you.
For those seeking additional guidance and support, consider reaching out to us at Clique Clinic. Our SSTF (Slim, Sculpt, Tone, Firm) program, encompassing a complete body makeover. It starts with losing excess fat, followed by targeted body sculpting, muscle building for toning, and finally, firming to create a strong, healthy body.
Depending on your current body composition, our SSTF program is be tailored to individuals seeking effective fat loss.
Individuals with a BMI over 30 or who are obese are encouraged to lose weight and fat in a sustainable, healthy, and safe manner. For the first two phases of the SSTF program, we recommend Saxenda, an FDA-approved appetite suppressant with minimal side effects, depending on the individual. Our doctors, trained in Saxenda’s usage, provide guidance and support throughout the treatment process. In some cases, Saxenda can be combined with Lusefi.
To further reduce fat, we employ ReduStim, a non-invasive, unique and biomagnetic technology (BioStimology). These intense contractions boost metabolic activity, prompting the body to break down fat stores, a process known as lipolysis. ReduStim’s non-invasive nature sets it apart from many weight loss methods, eliminating the need for incisions or anesthesia.
The “Sculpt, Tone, and Firm” stages of the Clique SSTF program involve safe exercises, ideally monitored by professional trainers, and technological procedures such as CoolSculpting and EMSculpt Neo. However, these procedures are not meant to replace physical exercise entirely; a consistent workout routine is essential for sustainable weight loss and overall health.
Lastly, it’s important to address stress and sleep issues, which can significantly affect weight loss. Adequate sleep is crucial for maintaining a healthy weight, and we encourage those with sleep deprivation to seek help, considering the well-documented adverse effects of insufficient sleep on health and weight management.
Balanced Nutrition: Fueling Your Body for Success
Nutrition lays the foundation for overall health and well-being, making it crucial to adopt habits that prioritize nourishing your body with wholesome foods. Here are some tips tailored specifically for individuals in the Asian context:
1. Make Good Food Choices When Eating Out:
As Malaysians, our love affair with food knows no bounds, and dining out often becomes a cherished pastime. However, hawker and restaurant fare can sometimes lead us astray from our wellness goals. When dining out, we do not have control over ingredient selection and the composition of our meals, which can significantly impact our nutritional intake.
A diet disproportionately heavy in carbohydrates, devoid of adequate protein and fiber, can disrupt satiety levels, leaving us feeling unsatisfied and perpetually hungry. Therefore, it is important to approach dining out with mindfulness and intentionality.
Whenever possible, choose dishes that prioritize nutrient-dense ingredients such as vegetables, and lean meat or fish. These ingredients not only provide essential nutrients but also contribute to a sense of fullness and satisfaction. Limit intake of deep-fried or heavily processed food, which often contain excessive amounts of unhealthy fats and additives.
Furthermore, be vigilant about portion size. In our Asian dining culture where generous servings are the norm, it is crucial to monitor not only what we eat, but how much are we eating at each meal.
By making informed choices when dining out, we can align our dining experiences with our wellness objectives, nurturing our bodies without sacrificing our overall health and nourishment.
2. Utilize Hand Portions as a Guide:
Visual cues such as using your hand as a reference for portion sizes can be incredibly helpful in ensuring you’re consuming balanced meals.
An open palm for protein, a fist for vegetables, a cup hand for carbohydrates and a thumb for fat.
Else aim to fill half your plate with vegetables, a quarter with protein (fish, meat, tofu, beans), and the remaining quarter with carbohydrates or healthy fats.
3. Prioritize Protein: Protein plays a crucial role in supporting muscle repair and growth, as well as keeping you feeling satiated for longer periods. Incorporate protein-rich foods such as lean meats, tofu, legumes, and nuts into your meals to support your fitness journey.
Meal Prepping Made Easy
Preparing meals at home not only allows you to have greater control over the ingredients used but also helps you make healthier choices. Here are some strategies to simplify meal prep while staying within budget:
1. Plan Ahead:
Take some time each week to plan your meals and create a shopping list accordingly. This will not only save you time but also prevent impulsive food purchases.
2. Embrace Batch Cooking:
Prepare large batches of staple items such as rice, meat, and vegetables that can be mixed and matched throughout the week to create diverse meals.
3. Keep it Simple: You don’t need elaborate recipes to eat healthily. Focus on fresh, whole food that is minimally processed. Add these ingredients into your meals and experiment with different flavor combinations to keep things exciting.
Starting Exercise: Embrace Movement That Brings You Joy
If you’re new to the world of fitness, it’s understandable to feel unsure about where to begin. Perhaps past attempts at exercise left you feeling uninspired or unmotivated. Rest assured, finding joy in movement is entirely within your reach.
Our advice is to start simple and try different exercises to find the one (or a few!) that is fun to you. From archery to golf to yoga and horse riding, exercise isn’t only about gyms and runs.
1. Take Walks: Walking is a simple yet effective form of exercise that can be easily incorporated into your daily routine. Aim for at least 15 to 20 minutes of brisk walking each day to reap the benefits of improved cardiovascular health and enhanced mood.
Another easy way to measure walks is to aim for 10,000 steps a day.
2. Find Your Passion: Whether it’s dancing, yoga, jogging, hiking, or practicing Tai Chi, find an activity that resonates with you and makes you excited to move your body. Remember, consistency is key, so choose activities that you genuinely enjoy and look forward to.
3. Something is Better Than Nothing: On days when time is tight or motivation is low, remember that even a short burst of physical activity is better than none at all. Incorporate small bouts of exercise throughout your day, whether it’s taking the stairs instead of the elevator or doing a quick stretch break at your desk.
Balanced Body Weight can be so easy
In conclusion, achieving balanced body weight and graceful form is a journey that requires dedication, patience, and a willingness to embrace change. By making mindful choices about nutrition, prioritizing regular exercise, and seeking support when needed, you can empower yourself to achieve your wellness goals and live your best life.
If you require help, chat with our doctors:
