Non-surgical guide on how to get in shape | Weight loss, diet, workout

Updated on June 3, 2026

Stress can lead to unhealthy food cravings, so finding coping mechanisms is vital, while genetics influence body shape, so embracing your journey is important.

Timing meals and practising mindful eating can significantly help. Combining strength training with high-intensity interval training (HIIT) supports weight loss and muscle building.

Amaris B. Clinic offers tailored medical support and nutrition guidance. Factors like hormonal changes and dietary choices impact weight gain, make a balanced diet key to success.

Sometimes you try your best (and keep trying), but the weight won't seem to come off.

This can induce a lot of stress.

Did you know that stress actually sparks cravings for carbohydrate-rich snack foods ^[1] ?

Which doesn't help when you're desperately trying to shed those pounds!

Genetics play a fundamental part in how you look

Your breast size is determined in part by the body type of not only your mother but also your father and your extended family line ^[2].

Your body shape, whether you are short, tall, pudgy or slim, is also very much dependent on your parents…as well as your lifestyle.

So what can you do when you receive the shorter end of the genetics stick, and have no time (nor the inclination) to #fitspo or #healthspo?

When and why you eat is just as important as what you eat

Skipping breakfast will never help you lose weight because your body needs it to function throughout the day ^[3].

Skipping meals may slow your metabolism, affecting your food choices for the rest of the day and increasing your risk of overeating.

The type of breakfast you eat is essential, so make sure you are choosing wisely.

Stick to complex carbohydrates and lean protein, as this can provide sustained energy and keep you full until your next meal.

She also warns against emotional eating.

“It's easy to eat unconsciously, especially when we're feeling stressed or bored. Many people tend to reach for snacks or meals as a way to cope with their emotions or to fill time. Being mindful of our eating habits can make a big difference in how we feel physically and emotionally, shares Dr Ivan Puah, who holds a Graduate Diploma in Sports Medicine.

Try to watch your behaviour, and how you act next time you are stressed out or bored.

Replace emotional eating with other activities, such as going for a long walk or calling a friend; it may make all the difference ^[4].

The quickest way to lose weight is to combine HIIT & strength training

The quickest way to shed weight, build lean muscle, and reveal a toned, sexy physique is a combo of strength training and high-intensity interval training (HIIT) ^[5].

It's not revolutionary, but this regimen has been proven time and again to be the best training method to get a lean body in the least amount of time.

You'll crush calories, build fat-burning muscle, and avoid plateaus.

As women, it is natural to be hesitant to start lifting heavy weights. In our minds, weight lifting equates to a "bulky" and "thick" body.

But this couldn't be farther from the truth.

Muscle is metabolically active, meaning that it burns calories even at rest.

The more muscle you have, the more fat you will burn.

Just remember that muscle is denser than fat, so don't rely on the scale to track your progress.

You will see the fantastic results in the mirror and feel them every time you pull on your skinny jeans.

So, combine your strength-training workout with HIIT to give you a rock-solid core, lean legs, and defined arms.

What if you just cannot lose weight on your own?

At Amaris B. Clinic, weight loss is approached as a medical concern, not a #beautygoal.

Led by Dr Ivan Puah, his holistic weight loss approach is built around each patient's unique body profile, focusing on long-term objectives instead of short-term weight loss goals.

The programme includes:

• Evidence-based guidance on sustainable nutrition
• Science-based knowledge on weight loss, weight gain and health
• Fact-based lifestyle change guidance
• Medical intervention, such as GLP-1 medications (oral or injections)
• Close monitoring by Dr Ivan Puah and the medical team
• Regular consultation sessions for progress follow-up with Dr Puah
• Complementary treatments that will address weight gain/loss related skin concerns, such as sagging skin, skin laxity, stretch marks, cellulite, etc
  

Book a consultation with Dr Ivan Puah at Amaris B. Clinic in Singapore today.

FAQ

What causes unintentional weight gain?

A decrease in estrogen can cause women in menopause to experience weight gain around the abdominal region and the hips ^[6].

Hormonal changes in your middle years can also slow your metabolism, leading to weight gain. Other medical conditions affecting hormone levels can cause weight gain in both sexes.

Can an ovarian cyst cause you to gain weight?

Ovarian cysts can cause weight gain. Some cysts are hormone-secreting cysts, which impact your health and weight ^[7].

PCOS (polycystic ovary syndrome) is also interrelated to metabolic issues. This, in turn, can lead to weight gain.

Why does weight keep increasing?

The usual suspect for weight gain is consuming more calories than your body needs and burns.

But the underlying problem could be an unknown health condition.

What kind of food causes weight gain?

Foods that cause the most weight gain include french fries, potato chips, sugar-sweetened drinks, fatty meats, processed meats, trans fats, potatoes, sweets, and pastries.

Why can't I lose weight despite exercising?

You lose weight in the kitchen but gain health in the gym.

What you eat in private shows up in public, so begin your weight-loss journey in the kitchen. Eating the right food depends on your metabolism and more.

The safest bet is to consume whole, unprocessed foods.

Can sleep deprivation make you fat?

Sleep deprivation causes hormonal imbalance, and this can lead to weight gain ^[8].

But for the modern woman, getting adequate sleep is a luxury few have. It's hard enough trying to juggle a successful career with other responsibilities.

The last thing you need is excess weight pulling you back and slowing you down.

Reference

1. Wilcox, C. (2025). Rewire Your Food-addicted Brain: Fight Cravings and Break Free from a High-sugar, Ultra-processed Diet Using Neuroscience. New Harbinger Publications.
2. Eriksson N, Benton GM, Do CB, Kiefer AK, Mountain JL, Hinds DA, Francke U, Tung JY. Genetic variants associated with breast size also influence breast cancer risk. BMC Med Genet. 2012 Jun 30;13:53. doi: 10.1186/1471-2350-13-53. PMID: 22747683; PMCID: PMC3483246.
3. Watanabe, Y., Saito, I., Henmi, I., Yoshimura, K., Maruyama, K., Yamauchi, K., ... & Asada, Y. (2014). Skipping breakfast is correlated with obesity. Journal of Rural Medicine, 9(2), 51-58.
4. Koenders, P. G., & van Strien, T. (2011). Emotional eating, rather than lifestyle behavior, drives weight gain in a prospective study in 1562 employees. Journal of occupational and environmental medicine, 53(11), 1287-1293.
5. Rönnberg, O. (2017). Strength training for women: training programs, food, and motivation for a stronger, more beautiful body. Simon and Schuster.
6. Fenton, A. (2021). Weight, shape, and body composition changes at menopause. Journal of mid-life health, 12(3), 187-192.
7. Abbas, G. A., & Kazaal, M. A. ASSESSMENT OF WOMEN'S KNOWLEDGE LEVEL ABOUT OVARIAN CYST. Turkish Journal of Physiotherapy and Rehabilitation, 32, 3.
8. Leproult, R., & Van Cauter, E. (2009). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine development, 17, 11.