Showing posts with label healthy weight management. Show all posts
Showing posts with label healthy weight management. Show all posts

Wednesday, March 12, 2014

My weight management experience after delivery (Post Pregnancy)

Finally did  my photo comparisons and shared with friends on the Facebook.

During my last trimester of pregnancy, my weight shoot up to as high as 62 kg.

Although still have another 3 more kg to shed off, I am happy with the results as of now. =) Considered able to slim down quite a lot in quite short time. =)

Hmm...Actually, I am quite confident that with the knowledge that I learned about healthy weight management, I can achieve my healthy weight loss. =)

It's very simple. A few rules of thumbs on weight management, but let me see how many I have followed:

1. Watch out calorie intake, avoid oily and fried foods
My confinement food was quite oily (high calorie). After confinement, I have been eating normal meals. Just that I was conscious to avoid oily and fried foods, tried to take more vegetables.

2. Adequate Protein to Maintain muscle to burn more calories
Yes - have soy intake - a plant based protein from 1-Shape

3. Fiber intake to increase satiety and prevent absorption of oil in the intestine
Yes - have grain fiber intake from 1-Shape

4. Increase metabolism
Yes - have American Ginseng to increase my metabolism and vitality from 1-Shape

5. Exercise
No, but walked quite a lot after my confinement as attended many activities and events. Also, guess taking care of baby and breastfeeding does help.

6. Sufficient Collagen to help firm up my body and skin after losing weight
Yes - not from animal collagen, but from plant source to allow body self produce collagen - from Oxyginberry Beverage

Found this article on newspaper. The skin of this man in London became sagging after losing weight of 83 kg. So I can see that collagen is important in maintaining skin elasticity and muscle toning during weight loss.

Oxyginberry Beverage:


If you wish up find out more, do WA / SMS me.

I have been taking all the above wholesome food products during my pregnancy too as i know they are safe for pregnant ladies =)

Warmest Regards,
Nutritional Immunology Lifestyle Consultant
+65-9090 9942

Saturday, August 17, 2013

How to lose weight healthily? Start Counting Your Calorie Today!!

If you want to do a good weight management, start counting your daily calorie intake!!!

To maintain our existing weight, daily calorie intake requirement for

- Female: about 1800 kcal/ day
- Male: about 2000 kcal/ day

When we are taking in calories more than the above requirement for a certain duration of time, we shall see ourselves starting to grow 'horizontally'!

Hence, daily calorie intake is very important in weight management. Start practising calculate your calorie intake to prevent from putting on weight!

Lowering your calorie intake is all about everyday choices of what to eat.

If you want to lose 1 kg every week, it is recommended that females take only 800 calories daily and males 1000 calories daily.

Let us check out how much calories of foods that we usually eat...

Check out how much calories we are taking in on our daily meal
  • Milkshake (1 big cup 900ml) --> 2310 kcal (Unbelievable!)
  • Double Beef and bacon Burger --> 1680 kcal
  • Fried Chicken Drumstick --> 400 kcal
  • Fries (1 large serving) --> 440 kcal

Refer to the table for other foods...

How about calorie content of other foods?
  • Cantonese fried noodles (1 serving) --> 690 kcal
  • Rice (1 bowl 180g) --> 240 kcal
  • Chicken Caesar salad (1 serving) --> 990 kcal (due to the salad sauce!!)
  • Chocolate sundae (1 cup) --> 320 kcal
  • Cheesecake (100g) --> 320 kcal


Be wise in choosing our foods - instead of fried food or foods high in sugar, choose fruits and vegetable, and boiled or steamed food. They are low in calories and are more nutritious.

For example, instead of eating a slice of cheesecake (320 kcal), choose an apple (60 kcal) to satisfy hunger pangs.

Here are some examples of such foods and the amount of calories they contain.

Be sure to include exercise as part of a healthy lifestyle also. Exercise burns calories and maintains the immune system while you are losing weight. Calories burned during exercise are affected by the intensity of workout and your weight, level of fitness and metabolism.
Let's check out how much calories burned per hour for different body weights!

Other tips for safe, effective weight loss:
  1. Drink water and eat high-fiber fruits and vegetables before meals, so that your body is hydrated and receives the nutrients it needs most first. You will also feel fuller before you start your meal and will eat less.
  2. Start off your meal by drinking soup then by eating rice and side dishes.
  3. Get enough sleep so that your body burns off enough calories during sleep.
  4. Try to avoid oil when cooking, each tablespoon of vegetable oil contains 130 calories!

Hope all will achieve your desired weight healthily :)  

To assist you to reach your desired weight more easily in healthy way, healthy fast food 1-Shape is an ideal choice. 

Please click below to find out more:

Warmest Regards, 
Nutritional Immunology Lifestyle Consultant
+65-9090 9942

Tuesday, August 13, 2013

How do you SLIM DOWN healthily without having to starve yourself?

How many of us feel that obesity is okay?

Actually, obesity is not just dangerous to your self-eseteem, more importantly, it can endanger your health and lifespan, too!

According to scientists, it can weaken our body's immune system and reduce its ability to fight off infections....

What's more, obese people have:
40% more risk of dying of heart disease
60-120% higher risk of dying of diabetes and kidney failure
10% more risk of fatal cancer
20% more risk of failed lungs!!!

To see if your weight is healthy, first calculate your body mass index (BMI).

Healthy Weight management Concept:

In order to lose weigh effectively and safely, we must first know our calories requirements: To maintain our existing figure, calorie intake for:

  • Female with exercise is 1800 cal per day, Female without exercise is 1600 cal per day.  
  • Male with exercise is 2200 cal per day, Male without exercise is 2000 cal per day.

In order to lose 1 kg/ week, 

Daily Calorie intake for Female is  800 Calorie/ day.
For Male is 1000 calorie/ day.

  • For more details about calorie counting, please click the below link:

How 1-Shape & SoyGreen can help us in healthy weight management?


What is 1-SHAPE?

1-Shape which is a healthy beverage rich in Soy Bean, American Ginseng, Grain Fibres and Fruits and Vegetables, Low in calories with no cholesterol or caffeine.


Soygreen contains Soy Bean, Psyllium Husk, An assortment of fruits and vegetables (Banana, Broccoli, Spinach, Snow Pea, Leaf Lettuce, Radish Leaf, Asparagus, Kale, Green Bell Pepper, Mustard Greens, Romaine Lettuce).

The difference between 1-SHAPE and SOYGREEN is: 
  • 1-Shape contains American Ginseng 
  • SOYGREEN doesn't contain American Ginseng, but contain an assortment of fruits and vegetables and can be taken as a MEAL REPLACEMENT. 

When you are on low calorie intake, we need the Superfoods in 1-SHAPE/ SOYGREEN to help you to enjoy health, vitality and success in managing your weight. 

Soy Bean 

  • Soy Bean is rich in protein (the proteins are 2 times compared to beef, 4 times compared to egg, and 12 times compared to formula milk).  The protein from soy helps you to maintain muscles to burn more calories.

    Usually when on a low-calories diet, insufficient protein intake to build or maintain muscles will result in less muscle to burn calories, because the more muscle you have in relation to fat, the higher your metabolic rate.

    So here the tetrapeptide from soy let you maintain muscles to burn more calories, which in turns help increase your fat metabolism rate. 
  • Besides protein, soy bean also rich in phytochemicals (called Geninstein – prevents giving nutrients to cancer cells in our body through blood veins, therefore block cancer formation pathway), vitamins, calcium, folic acid.
    it is also low-fat, low-calorie and cholesterol free.

Psyllium Husk (Grain Fiber) 
  • Psyllium Husk give you high fibres - therefore increase satiety (to curb appetite) and prevent constipation, because usually many people who are dieting often suffer from constipation due to inadequate fiber intake.

  • Here, the psyllium husk from 1-SHAPE/ SOYGREEN has 2 types – soluble fiber + insoluble fiber

  • the soluble fiber help you form a protective shield in our stomach, to reduce the absorption of fat and cholesterol later when eating.  The insoluble fiber helps promoting bowel movement and sweep away the accumulated toxins from your intestines & therefore help prevent colon cancer too. 

  • So, psyllium husk aid weight control by curbing appetite and reducing the absorption of fat and cholesterol

America Ginseng

  • America Ginseng helps you relieve stress and reduces fatigue.  

    Fatigue and a weekended immune system are commonly encountered while on a low-calorie diet or in the midst of changing diets.  

    American Ginseng has the ginsenosides (Rb1, RE) can help to counter stress, boost immune functions, and energize when the body feels tired. American ginseng is a rich source of vitality and energy.  

    The Ginsenosides from American Ginseng can help you reduce 70% of getting cancer if you consume daily

Fruits and Vegetables
  • Fruits and Vegetables contain disease-fighting nutrients such as phytochemicals and antioxidants that help to prevent chronic diseases. Experts have long advised obtaining the variety of nutrients we need from plant food, not vitamin supplements, as the latter may cause side effects.

So you can see that 1-SHAPE/ SOYGREEN is made from all-natural botanical ingredients. 

These wholesome plant foods naturally contain important phytochemicals and antioxidants to support your immune and digestive systems, and a healthy, active lifestyle also.

Many weight-management products on the market contain STIMULANTS that have unpleasant side effects like heart palpitations, insomnia and high blood pressure, or diuretics that promote water loss. 

It is hard to keep the weight off and have rebound effect once you stop taking these products. 

1-SHAPE/ SOYGREEN does not contain any stimulant or diuretic.

We only need to take 2 sachets 1-SHAPE / 1 sachet SOYGREEN daily, plus limit our daily calorie intake to 800 cal/day (female) or 1000 cal/day (male) in order to lose 1 kg/ week!!! 

When drink 1-SHAPE/ SOYGREEN, remember to shake or stir well, drink immediately to prevent beverage from becoming unpalatable.  

(Remember! must be consistent in consuming for at least 1 week in order to lose 1kg).  

We have to be calculative on our calories.  But please remember do not starve.. Cos, starving slows down our metabolism rate over time, our body will adapt to it and this will make it harder to lose weight

Normally in the beginning we might get hungry very fast because of low-calories and rich in nutrients from 1-SHAPE/ SOYGREEN.  

If we ever get hungry along the day, the correct way is to choose something that is nutritious, filling, healthy yet low calories if feeling hungry in the beginning of adaptive period, such as fruits or reach for more 1-SHAPE/ SOYGREEN better J  

Remember to add Oxyginberry Beverage to ensure muscle toning and prevent muscle sagging after slimmed down 

as Oxyginberry Beverage enhance SELF-PRODUCTION of collagen to support your muscle toning and skin elasticity. 

Weight control is not just purely aesthetic as a healthy body weight will prevent us from getting all sort of dreaded diseases like diabetic, cardiovascular problems, and even cancer!

→So, if you plan to shed away some kilos to look slimmer

it’s actually quite easy to achieve the goals via 1-SHAPE/ SOYGREEN and As long as you remember the rule of thumb:

  1. No oily stuffs
  2. No fried stuffs
  3. No carbonated sweetened drinks
  4. More vegetables and fruits
  5. Always count the calories when we eat/ drink
Plus some light exercise like walking.

    →If your goal is to maintain your current weight and prevent constipation/ cardiovascular diseases and colon cancer

    1-SHAPE / SOYGREEN is also an ideal choice as it's a very convenient source of fiber, american ginseng, soy bean and fruits and vegetables!

    You don't have to cut your daily calorie intake into 1000 cal/ day. Just maintain the daily calorie intake as:

    Male with exercise is 2200 cal per day (without exercise 2000 cal/day),

    Female with exercise is 1800 cal per day (without exercise 1600 cal/day)

    Anyone benefited from the above?


    If you need more information or have any enquiry, you're welcome to talk to me at +65-9090 9942.

    Enjoy your slimming journey! =)

    Scan the QR code below to join as MEMBER for free: 

    Best regards,
    Nutritional Immunology Lifestyle Coach
    +65-9090 9942