• Coach Paul Kuck

How To Really Lose Weight - Putting It Together (Part 5/5)

Having read the past few installments of real secrets of weight loss, did you get a good understanding of everything about how to keep the unwanted blubber at bay? Or are you still frustrated and not sure why you are not losing the weight that you should?

In this final installment, I have summarized them as follows (start working on the areas if you haven't and start to do them concurrently as they are all interlinked):

Losing weight = up the RMR + TEF + Exercise + Hormonal balancing
Losing weight. Putting everything together.
  1. You must eat (all the macro nutrients: carbs, fat and protein. I repeat, Carb, Protein and Fat; Carb, Protein and Fat) to maintain normal metabolism. Exercise portion control. Having said that, dietary restriction that reduces caloric intake (strict dieting) below the RMR is counterproductive.

  2. Exercise promotes fat oxidation, may have a long-term effect of raising RMR, and burns calories. It is therefore a long-term predictor of successful weight maintenance. Doing HIIT and weight training are best approach.

  3. Non-exercise physical activity (like walking, climbing stairs, doing household chores etc) can contribute significantly to energy out and should be encouraged. Get movin!

  4. There may be differences in energy metabolism between lean and obese people. In addition, two people of similar weights may have quite different energy requirements due to their difference in bodycomposition.

  5. Besides the above, there are many other factors affecting your ability to lose fat, most notably hormones, age and genetics. Since you can't do anything to the latter two, look into your hormone profile to see if there's anything amiss, usually this is the unexplained part of an equation why one is struggling to lose weight despite doing everything right. Do a full hormonal test to find out. If you are diagnosed with a certain hormonal imbalance (e.g hypothyroidism, low testosterone, low insulin or elevated estrogen), you need specific strategies to put to correct them. Some fixes in your diet and lifestyle changes should be able fix minor deviations. If it's serious, medical intervention may be warranted, and you may need to talk to an endocrinologist.

These are all the strategies we use in our weight loss programmes conducted by our personal trainers in Singapore.

Want to boost your metabolic rate and lose weight with our unique personal training for weight loss Singapore? Need to organise a science-based weight loss talk for your organisation in Singapore? Contact us








Almeras, N., Lavallee, N., Despres, J. P., Bouchard, C., & Tremblay, A. (1995). Exercise and energy intake: Effect of substrate oxidation. Physiology & Behavior, 57(5), 995–1000.

Hansen, K., Shriver, T., & Schoeller, D. (2005). The effects of exercise on the storage and oxidation of dietary fat. Sports Medicine, 35(5), 363–373.

Pratley, R., Nicklas, B., Rubin, M., Miller, J., Smith, A., Smith, M., et al. (1994). Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. Journal of applied Physiology,76(1), 133–137. Granata, G. P., & Brandon, L. J. (2002). The thermic effect of food and obesity: Discrepant results and methodological variations. Nutrition Reviews, 60(8),223–233.

Roberts, S. B., Krupa Das, S., & Saltzman, E. (2004).Energy expenditure in obesity. American Journal of Clinical Nutrition, 79(2), 181–182.