My fitness journey started with a climb up the spiral staircase to my office. It is a short, spiral staircase, consisting of 17 steps. But to me, it might as well have been my Everest at the rate it left my lungs breathless and my legs burning.

This will not do, I told myself. And thus began yet another search for fitness.

In the past, the aim to lose weight was an annual resolution. But 20 years have gone and 10 kilos have come - and stayed.

It was time to try a different tactic and this is why I decided to sign up for The Straits Times Run, which will take place on July 16.

In the past four months, while training for the 5km run, here's what I've picked up about losing weight and getting fit.

As noted above, losing weight was an annual resolution but my targets were never specific enough.

Signing up for a run gave me a clear goal (to finish the 5km without stopping) and a deadline to work towards. In other words, there's pressure.

Participants at The Straits Times Run last year. Training for the run this year, to be held on July 16, gives one a clear goal to work towards, says the writer, as there is pressure to be ready. The closing date to sign up for the run has been extended till June 28. ST PHOTO: ONG WEE JIN

For me, this meant trying to remove as many excuses that could crop up. So I decided to pick a gym (True Fitness in Ang Mo Kio) that was only a five-minute drive from my home, as opposed to a swankier and newer outlet that was in town but would entail me spending as much as 30 minutes on the CTE in the morning in order to reach it.

If not heading to the gym, I also sleep in my running gear, so as to psyche myself up and remind myself I have a "date" with the road.

For newbies like me, this has been an invaluable tool. Not only have I learnt to train safely and efficiently, but my trainer Mohamed Faizal is also my motivator and cheerleader.

This is where the value of having a PT comes in, as opposed to training on one's own. Faizal keeps a strict eye on my form, that is, he ensures I do a movement correctly, which reduces the chance of injury.

He also ensures that I use my muscles - and not just momentum - in executing a move. When performing any exercise, doing it correctly is more important than doing it fast, or doing more reps because you are working the correct muscle.

I have learnt not to dismiss the small stuff in this aspect. One doesn't need big, huge movements to get an effective workout. For instance, when I was doing leg raises, I started by raising my legs 10cm to 12cm upwards but Faizal corrected my movement and limited it to only 5cm and, boy, is that harder than lifting my legs way higher because it targets the correct muscles (lower abs).

I run on my own and on the treadmill in the gym. That takes care of the cardio element.

But my workouts with Faizal focus on building up my core muscles, which ensure proper posture while running, and also my leg muscles.

Maintaining a proper posture has been key to helping me feel less fatigued on a run. It was a huge challenge initially, correcting years of poor posture where my shoulders in particular were hunched, and I would always lean forward. But my posture has since become slightly more upright although it is still a work in progress.

To me, running is about as interesting as counting rice grains. I admit it. Particularly if one is on a treadmill. By mixing things up in the gym, be it doing lunges or a farmer's walk and core workouts, I am challenged in different ways at each gym session with Faizal and this keeps me going.

I learnt that one does not need to use fancy machines to become fitter.

Very often, the workouts I do with Faizal require minimal equipment and sometimes nothing besides my own body weight. This is particularly true for things like calf raises and lunges. I have found the hardest exercises to be simple things like sideways lunges with a simple band. As I said before, form is king. If you execute a movement with good form, it will give your muscles a workout.

When the dietitian told me this, I remember thinking: "Why don't you just kill me now."

Sad but true. But this is a simple case of mathematics, plus and minus. Make sure you can burn off what you put in, or if you put in something that you're not going to burn off through exercise, then make up the difference somewhere else by taking something out that day. For instance, if I know I am going to have a Coke that day, then I know I have to "minus" something else from my calorie intake.

I will be the first to admit that this is easier said than done. Especially when I am stressed and head for comfort (fattening) food as a habit, cue Milo dinosaurs and mac and cheese. Nonetheless, just having that knowledge has helped me be more conscious and make more careful choices in the food I eat.

I must underline the fact that I am by no means an expert on running, although I am pleased to say that I have lost 1.3kg of fat and built 500g of muscle since embarking on this.

But if I can do it, you can too.

The closing date to sign up for the ST Run has been extended to June 28. Sign up at straitstimesrun.com

Send an e-mail to askST@sph.com.sg

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Staircase climb was her first step to fitness - The Straits Times

Lets face it, dieting can be exhausting, overwhelming, and frustrating. There are tons of different diet plans to choose from, many of which involve calorie counting, food restrictions, and prepackaged foods that are filled with artificial ingredients. But you dont have to diet to lose weight. In fact, by following these tips youll be able tolive a healthy lifestylewithout feeling deprived.

Eating Mediterranean mealscan reduceyour risk of heart disease and cancer,and has also been linked to a decreased incidence of Parkinsons and Alzheimers, Mayo Clinic explains. Following the eating habits ofthose who live in the Mediterranean consists of eating primarily plant-based foods, such as fruits, veggies, whole grains, legumes, and nuts; replacing butter with healthy fats, such as oil; and using herbs and spices rather than salt to flavor your foods. In addition, Mayo Clinicsuggests eating fish and poultry at least twice a week, and limiting your red meat to no more than a few times a month.

Shape adds that you can also enjoy an occasional glass of red wine. By focusing on healthy, antioxidant-rich foods, youll feel full and satisfiedthroughout the day.In fact, Shape notes that byallowing yourself to occasionally sit down to a glass of wine or a steak dinner, youre ensuring you wont end up feeling deprived, which cancause you to binge eat or ditch your diet altogether.

Eating frequent, small meals has proven itself to be an effective weight-loss strategy. Livestrong.com explains that eating five small-portioned meals a day can help you maintain a healthy body weightby keeping you feeling full and satisfied throughout the day. This ensuresyou wont end up feeling extremely hungry and overeatinglater on.

After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier, Amy Jamieson-Petonic, a dietitian, told WebMD. Once youve crossed the five-hour mark, yourblood sugar begins to plummet, and you grab whatever you can to refuel. The best strategy? When you wake up, make sure one of the first things you do is eat breakfast. After that, Web MD recommends continuing to eat small meals every 3 to 4 hours, which should consist ofcombinations of lean proteins, grains, vegetables, and fruits.

Youd be amazed at what the occasional meat-free meal can do for you. According tothe Physicians Committee for Responsible Medicine, vegetarian diets are high in fiber, naturally low in saturated fat, and filled with antioxidants and phytochemicals. Those who eat meatless meals have lower rates of cancer, heart disease, hypertension, diabetes, and asthma, states the Physicians Committee for Responsible Medicine. However, you dont need to swear off meat for life in order to reap these benefits.

SparkPeople explains you can become a semi-vegetarian, meaning youonly need to replacesome of your meat with plant-based foods.By filling up on more grains, beans, fruits, and vegetables, youll be eating fewer calories, less fat, and more vitamins, minerals, and fiber. Womens Health Talk suggests eliminating animal products from your diet for one meal each day or one day each week. One thing to keep in mind: Make sure you are replacing your meat with produce, legumes, and grains. You wont benefit from thisif youre just substituting it for artificial, sugar-packed foods.

Experts estimate that our brains register theyre full about 20 minutesafter our stomachs do. Readers Digest warns that if you eat too fast, you wont give your brain time to catch up toyour stomach, which leads to overeating and weight gain. Eating slowly, however, will help prevent you from eating too much. To force yourself to eat more slowly, WebMD recommends turning off the television and any other distractions, and simply concentrating on the meal in front of you. You can use this time, particularly at dinner, to catch up with your loved ones. Remember, the more you talk, the more slowly youll eat!

In addition, Readers Digest suggests scheduling more time for meals, so you dont find yourself quickly gobbling up your dinner. If possible, try to tweak your schedule so youre taking about 30 minutes to eat your meals. You should find yourself starting to get full about two-thirds of the way through. Finally, Greatist states you should take sips of water in between bites. This will force you to take breaks and help to fill you up. You can also pace yourself by chewing each bite at least10 to 20times before swallowing.

Dont deprive yourself of anything. Instead, become an intuitive eater. Science of Us explains that intuitive eaters dont believe in good or bad foods but know there are nutritional differences between the two. It follows the basic premise that cravings shouldnt be ignored and by occasionally indulging, you will prevent yourself from binge eating later on. This means that an intuitive eater may eat a piece of pie but will then instinctively crave more nutritious foodsafterward to balance out the excess fat and sugar.

It might sound easy on the surface. But it does take quite a bit of practice, Michelle Gallant, a Harvard University Health Services nutritionist, told the publication. Gallant explains that this approach doesnt mean you can overindulge on burgers and fries. Instead, it means listening to your body and figuring out what foods will make if feel best. The main idea here is if you focus on what foods your body actually needs, you wont find yourself constantly craving junk food.

Beginning a meal with a broth-based soup or a nutrient-rich salad will helpyou eat less. The Huffington Post writes startingwith a side salad has been shown to help you eat about 12% fewer calories at that meal. Additionally, research has also shown that people who startlunch with a vegetable soup end up eating 20% less than those who dont have any.

Livestrong.com explains that the high water and fiber content in soups and salads helps fill you up.But in order to reap these benefits, make sure youre making the right salad and soup choices. Try to fill your soups and salads with nutritious, low-calorie foods, such as vegetables, lean meats, fish, and legumes. Make sure your salad dressing comes on the side and choose soups that arebroth-based. Looking for a few homemade recipes to help get you stared? Eating Well recommends trying its creamy chopped cauliflower salad orspinach and warm mushroom salad.

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Yes, You Really Can Lose Weight Without Going on a Diet - The Cheat Sheet

Losing Weight Will Feel Easy If You Do These 4 Things

Whether you have five or 50 pounds to lose doesn't matter losing weight is hard! But it doesn't have to be. Make your weight-loss journey easier and more enjoyable by following these four tips. Heck, you might even lose weight faster!

Keeping a water bottle nearby at all times is an absolute must because drinking a ton of water (it doesn't necessarily have to be a gallon!) fills you up, so you eat less. Drink at least eight ounces first thing in the morning (with a little lemon or grapefruit is great!), drink at least eight ounces every time you sit down to a meal, and also reach for water in between meals when you start feeling hungry for a snack. Dehydration symptoms like headaches and low energy can trick you into thinking you're hungry when all you really need is a few huge gulps of water. If you have a hard time remembering to drink throughout the day, set reminders on your phone.

Fitness instructor John Kersbergen said, "The most efficient way to get results is to do some form of high-intensity interval training (HIIT) that includes strength training for a total-body workout that burns fat and builds calorie-burning muscle." He added, "The whole workout including warmup doesn't need to be more than 45 minutes to be effective." And three to four times a week is enough. Try this 45-minute HIIT workout for weight loss.

Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition told POPSUGAR that fiber, healthy fats, and protein are the three essentials you need for every meal and at least two for every snack. Fiber fills you up, the healthy fats keep you feeling fuller longer, and protein sustains your energy. So every time you're about to eat, look at your food and make a mental checklist to ensure all three are present.

To get your fill of fiber (at least 25 grams a day) go for fresh fruit instead of juice, whole grains instead of refined and processed carbs, and lots of veggies. Avocado, nuts, seeds, and olive oil are great choices for healthy fats. And when eating your daily protein, choose beans, nuts and nut butters, lean meats, and dairy. Eating all three at every meal will fill you up faster so you eat less per meal, but your hunger will also be satiated longer, so you'll need to eat less throughout the day.

When sitting down to eat, serve your food on salad plates and in kid-size bowls. This will force you to eat normal, appropriate portion sizes, but since the food will fill up the entire plate, it'll convince your brain that you're eating a huge meal. It works! This is a great trick for people who have a hard time not overeating.

All four of these changes may take a little time to get used to, but once you start incorporating them into your life, that's when they become a habit and when the results will start happening.

Image Source: POPSUGAR Photography / Sheila Gim

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How to Make Losing Weight Feel Easy - POPSUGAR

Sean Dowling

Jun 16th 2017 10:23AM

When it comes to losing weight, we know diet and exercise play a role.

However, a new study shows it's what you cut out that makes the pounds melt away and boosts metabolism by reducing muscle fat.

That doesn't mean just sugar, but meat has got to go too!

We'd all lose more weight if we went vegetarian, according to new research published in the Journal of the American College of Nutrition.

Making this change can help you lose weight twice as fast, compared to conventional low-calorie diets.

RELATED: 7 ingredients making you gain weight

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Coconut

Both coconut milk and oil can turn a dish into a calorie bomb. One cup of canned coconut milk contains a whopping 445 calories and 48 grams of fat, which is 74 percent of your daily recommended amount of total fat. Add a few cups to your soup and you jack up the calories and fat. So what about coconut oil? According to the latest Dietary Guidelines for Americans, coconut oil is categorized as a solid fat with high amounts of saturated fat and should be eaten sparingly.

When using: Choose light coconut milk, and use coconut oil in very small amounts.

Nuts

Banana bread tastes so much better with walnuts, and who doesnt like a nice mixture of nuts in trail mix? Think Im nuts? Check out the calories. One ounce (or 14 halves) of walnuts contains 185 calories and 18 grams of fat. Add several ounces of crushed walnuts to your brownie batter or grab a few handfuls to munch on and youre talking several hundred calories.

When using: Keep servings to 1/4 cup or less, depending on the recipe.

Dark Chocolate Chips

To make dishes healthier, many folks swap milk chocolate chips for dark chocolate chips. A heavy hand even of dark chocolate chips, however, can sabotage muffins, pancakes, waffles, and any other delicious treat, breakfast or snack you make with them.

When using: Use about 1/4 cup per batch for baking. If you want to up the chocolate, add unsweetened cocoa powder in addition to a small amount of dark chocolate chips.

Honey

This natural sugar contains a small amount of minerals, which makes it a better choice than other artificial sweeteners. Added sugar, however, is added sugar. The latest Dietary Guidelines for Americans recommends no more than 10 percent of calories come from added sugar, which is 200 calories in a 2,000-calorie diet. One tablespoon of honey contains 64 calories and 74 grams of sugar. It doesnt take more than several tablespoons of honey to reach that added-sugar maximum.

When using: Opt for 1 to 2 teaspoons per serving.

Granola

Traditional granola includes oats, oil, a sweetener, and flakes or crisps. Add-ins like dried fruit, coconut and nuts are now becoming more popular. On average, 1/4 cup of granola without nuts contains 100 calories, 2.5 grams of fat and 17 grams of carbohydrates. Pour 1/2 to 3/4 cup of granola over your oatmeal or Greek yogurt and you can be downing 200 to 300 calories from only granola.

When using: Get a delicious crunch by using 2 to 4 tablespoons per serving. If you need more volume, supplement with whole-grain cereal, which tends to have fewer calories per serving.

Half-and-Half

Add 1/4 cup of half-and-half to your morning cup of joe for an extra 79 calories and 7 grams of fat. That may not seem like a lot, but if you like a few cups of coffee throughout the day, the few extra calories start to become hundreds in one day. Now think about how many hundreds (or even thousands) of extra calories that is during one entire week.

When using: Add low-fat or nonfat milk to coffee throughout the day. Save the half-and-half for that all-important morning cup.

Vinaigrette

A bed of greens topped with vegetables is super-healthy you cant argue with that. Toss it in 1 cup of balsamic vinaigrette, though, and you add an additional 800 calories and 80 grams of fat! Even if the salad is made for four people, thats still substantial: Each serving contains an additional 200 calories and 20 grams of fat.

When using: Vinaigrettes are made from healthy oils, but pour on a maximum of 2 tablespoons per person.

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Researchers studied 74 men and women with type 2 diabetes. They were randomly assigned either a vegetarian diet or conventional anti-diabetic diet that followed guidelines from the European Association for the Study of Diabetes.

The vegetarian diet was all about fruits and veggies, grains, nuts and a max of one low-fat yogurt a day.

Everyone restricted their diets by 500 calories a day, so that obviously helped cut weight a little bit.

Researchers found that vegetarian dieters lost an average of 13.7 pounds compared to 7.1 pounds for conventional dieters, nearly twice as much over the course of several weeks.

The vegetarian diet also reduced muscle fat. That's a big deal for people with type 2 diabetes because muscle fat can worsen insulin resistance, according to Men's Fitness.

So if you want to lose weight, I hope you like broccoli!

RELATED: 5 food mistakes that won't let you lose weight

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1. Steer clear of coffee First, if you're stressed, your body will react. Stress produces cortisol which hurts your body's ability to digest food, and if your fix to stress is coffee, we've got some bad news. Coffee can produce cortisol too, which means DOUBLE the hormone, and therefore, double the amount of body fat your body will store. Instead of coffee, try Detox teas.

Photo credit: Getty

2. Sit down to eat Don't eat all your meals on the go. Although it's great for time management, it's not great for your digestive system. So take a second to sit down and eat. This will help you digest your food.

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3. Drink lots of water You have to hydrate! And this doesn't mean two glasses of water a day. Without water, your body will slow it's digestion down, and in turn store more fat around your belly. So make sure you're drinking around eight glasses of water each day.

Photo credit: Getty

4. Eat nuts in moderation There is a proper way to eat nuts, because they're so high in fat -- and that's in moderation. Also, if you soak them in warm water overnight it will help to neutralize the phytic acid, which can cause irritation to your digestive tract.

Photo credit: Getty

5. Choose the right fat And speaking of fat, some fats are your friend! Foods that are high in omega-3's help boost your metabolism and give you energy. They keep you fuller for longer, so you won't be reaching for those naughty snacks when that 4 p.m. slump hits.

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