4 Ways to Lose Belly Fat the Smart Way

by Isabelle Grace 0 Comments


As you grow older, your body metabolism slows down. This means that you have to move more and eat less, otherwise you will gain weight. The problem with gaining weight is that it usually accumulates around muscles which don’t move, the belly for instance. Here are four simple ways to lose belly fat:1

  1. Eat a Balanced Breakfast

You should eat 2,000 calories or less every day. Of those calories, try to limit your breakfast to about 600 to 650 calories. Breakfast is the most important meal of the day and you cannot skip it. When you skip breakfast, you will eat more later.2

  1. Move and Walk About

A lot of people don’t have the time to go to a gym. If you are one of those persons, then you should find ways to move around during the day if only to burn off calories. If you are in the office, stand up every hour, or every half hour and walk around. This also helps the circulation to your legs, preventing any feeling of numbness.3

  1. The Benefits of Water

Water rehydrates you. It also cleanses your body of toxins. Drink at least eight glasses of water a day. That is equivalent to more or less one gallon of water a day. It also lessens your thirst as well as any hunger pangs. Go to the water cooler every hour and drink a glass of water.4

  1. Avoid Fast Food

Fast food has a lot of additives. Fast food also contains fat, bad cholesterol and high levels of sodium. Moreover, fast food is not just the burger or sandwich, it includes the side dishes, the sauces and carbonated drinks as well. These can easily shoot up your caloric intake.

Losing belly fat is not an easy task. Belly fat accumulates slowly, and the healthiest way to lose it is also done slowly. If you developed a big tummy over the course of ten years, you would also be advised to lose it over the same amount of time. There are other factors to consider if you lose weight too fast. For example, your skin will sag.

Remember to eat smart, make good eating habits and keep on moving. This is a healthy decision for the long run.

The Anatomy of Shoulder Pain

Runner feet running on road closeup on shoe. woman fitness sunriAs a highly movable joint that is responsible for carrying out extreme actions, the shoulder is gravely susceptible to injury and pain. Shoulder pain is generally considered as a primary health care symptom that may be a consequence of injury or disease of the shoulder joint that upsets the bursae, the neighboring tendons, cartilage, ligaments, and / or bones of the joint, unless the condition shows signs of severe pain, acute trauma on shoulder blades, recurring joint disability, or serious disorder that ranges from 3-6 months, in which one is advised to get shoulder pain treatment.

Common shoulder injuries may manifest due to any or combination of the following factors:


  • Internal pain due to any of the following:

– Glenohumeral disorders which cause arthritis and frozen shoulder symptom;

– Rotator cuffs syndrome often exists in people aged 35-75 years old. It is commonly caused by the erosion of the bony shafts in the bottom of the acromion, or the innate deterioration of the cuff itself.

– Acromioclavicular  (AC) joint disorder caused by the dislocation of the distal clavicle from the surrounding muscles and ligaments, as well as osteoarthritis.

– Subacromial strain, which is sometimes called as ‘tendinitis’, ‘tendinopathy’, or ‘subacromial bursitis’.  Tendinitis appears in people whose occupations and hobbies entails repetitive activity.

– Shoulder instability linked with hypermobility, which may result in shoulder dislocation.


  • External pain which is caused by any of the following:

– Polymyalgia rheumatica (PMR) an inflammation of the muscles that causes stiffness in the neck, upper arms, shoulders, hips, and sometimes, all over the body.

– Malignancy posed in metastatic type of cancer

– Referred pain or reflective pain in the neck that may be experienced on the lower part of the neck and the suprascapular region.


rotator-cuff-tearAmong the common reasons of shoulder inflammation considered for primary health care include rotator cuff tear, acromioclavicular (AC) joint disorder, referred neck pain, and glenohumeral disease.  When assessing shoulder pain, it is necessary to take medical history – for example: the manner and nature of the pain, how and when it started, how long it has been experienced, and any associated inflammation; before undergoing any medical examinations,  which may include some orthopaedic special tests.  However, should you experience any of the symptoms below, secondary care should be carefully considered:


  • Severe pain and serious disability experienced for 3-6 months in spite of the conservative management prescribed.
  • Major trauma limiting the elevation to 120° or below.
  • Repetitive joint instability.
  • Suspicion of acute rotator cuff ripping.


Before serious complications with shoulder pains arises, it is imperative to consult your general practitioner should you experience any of the symptoms attributed to this disorder so as to get shoulder pain treatment appropriately.

5 Tips On How to Care for Your Aging Skin


The signs of aging can appear on your skin as early as in your mid-twenties, and as the years go by, you’ll notice more and more of it appearing. Aging gracefully is something everyone hopes for, therefore you’ll have to ensure that your skin is treated well, even as you age.

The common features of an aging skin include fine lines, smile line, crow’s feet, brown marks and others. Here are some of the things you can do to minimize the appearances of these signs and keep your skin as youthful as possible:1

Drink Plenty of Water  Water keeps the skin hydrated and prevents it from shriveling up. You should start with 8 glasses of water a day. Not all the fluid you drink has to be water. You can also consume some fruit juices and green tea. Both of these contain anti-oxidants that will fight the free radicals that cause your skin to look saggy and sickly. Avoid drinking alcohol in copious amounts as this will dehydrate your skin and make it look wrinkled and dry.2

Watch Your Diet  Aging skin will definitely benefit from a diet rich in Omega fatty acids and vitamins. Good sources of Omega-3 and Omega-6 fatty acids are fish and fish oil supplements which you can get at the pharmacy. These fatty acids help to lock in hydration and prevent loss of moisture. They’re also good for improving the heart and immune system. Avoiding processed foods and sugar-laden desserts and snacks as they can promote inflammation, which can lead to your skin developing rashes.3

Decrease Your Exposure to the Sun  Extended exposure to the UV rays of the sun will destroy key proteins like collagen and elastin, causing your skin to look droopy and wrinkly. The best way to protect yourself from these harmful rays is to use sunblock, especially those with an SPF of 30 and above. Walking in the shade and using an umbrella or hat helps protect your skin too.4

Use Anti-Aging Face Serums There are many types of anti-aging creams, gels, tonics and serums out there. The question is, how would you know which is the best? Experts suggest that you should choose one with skin elasticity proteins, like elastin in them. Another good ingredient to look out for is retinoid, which boosts collagen production, improves blood flow and encourages the growth of new cells. If you apply it consistently at least once a day, you’ll be able to see visible results in one or two months.5

Maintain a Good Sleep Routine  Sleep is one of the hidden secrets to good skin. Therefore, before you get your precious 7 hours of shuteye, make sure you remove all traces of makeup, if applicable, then apply some moisturizers. This helps the skin regenerate faster while you sleep.

Use a Scrub to Exfoliate  Removing old skin cells will help the new ones grow faster, so wash your face with an exfoliating wash at least 2-3 times a week. Pat it dry and apply some moisturizers with retinoid. Alternatively, you can consider using a peel-off mask to remove the top layer of dead skin cells.

Healthy skin is something that we can all strive for, no matter what age we are. At any stage in life, if you’re happy and healthy inside, it will definitely show on the outside as well.

How To Keep the Weight Off in 5 Easy Steps

by Isabelle Grace 0 Comments

Though the feat of losing weight is extraordinary, weight loss is only half the battle. Your goals from this point on have changed; instead of getting rid of those extra pounds, you should now focus on keeping them away for good. Sadly, only one in three dieters has successfully maintained their target weight post a weight loss regimen. What that one person will tell you is that keeping the weight off means paying more attention to what you eat and is perhaps an even more difficult feat compared to actually losing weight.

If not implemented properly, dieting can do more harm than good. Instead of shedding pounds, you might end up gaining more. It is also common for people who had undergone weight loss regimens to experience “yo-yo dieting” where they eventually gain back the weight they lost after their said diet. Many other accounts have also reported that people who successfully maintained their target weight also experienced uninvited weight gain throughout their life. Researchers believe that diets alone cannot sustain weight loss; dieting post the weight loss must be coupled with exercise to keep the body in top shape.

But diet and exercise for a certain amount of time after your reach your ideal weight isn’t going to cut it. For you to keep the weight you lost permanently away, you have to make diet and exercise a permanent part of your life. Modifying your lifestyle is perhaps the best way to stay in shape. If you go back to doing the things you did that made you heavy in the first place, you most definitely will gain them again. Real weight loss happens when you reach your ideal weight and maintain it throughout your life.

Here are a few things you can start doing to help you maintain the ideal weight you worked hard for:


  1. Get Physical

    woman-training-at-gymWhen you’re trying to lose weight, you focus on your diet. But when it comes to maintaining your weight, exercising becomes crucial. Engage in physical activities such as running or jogging for at least 60 minutes every day.

  1. Eat Breakfast

    skinny-rules-biggest-losers-never-break-04-eating-breakfast-slBreakfast is indeed the most important meal of the day. By eating breakfast, you avoid over-eating during the day.

  1. Follow a Consistent Diet Plan

    By following a diet plan consistently even after you lose weight, you make it a habit that you can carry all throughout your life. Making healthy eating a habit will mean it will be harder for you to succumb to the temptations of “binge eating” or eating unhealthy foods in excess.

4.     Track your Food Intake   
Ever heard of a food journal? A food journal is a diary where you record the food you’ve eaten throughout the day. Monitoring your food intake this way keeps you more conscious of what goes into your body.

5.             Cut the Fat and Calories  

fat caloriesIt helps to eat foods that are low in both calories and fats. Leaner proteins take less time to digest, allowing you to feel full for a longer amount of time. This will prevent you from consuming fewer calories within the day.


Though there are other methods you can explore on to help you kick start your way to getting to your ideal weight and maintaining it such as slimming pills or weight loss surgeries, some of these methods do not really work for long term and can be quite expensive. But if you think other procedures would help you maintain your ideal weight, then consult a doctor to know more about laser lipo treatment and gastric bypass.

4 Important Things You Should Know Before You Undergo Botox Injection


Botox injection is a very effective way to fix wrinkles and crow’s feet that have formed on a person’s face. A lot of people prefer the procedure because it usually just takes a few minutes to complete the injection. Not only that, the injection will also help prevent the formation of wrinkles in the next weeks or months. Botox contains highly purified toxins that slow down the contractions of muscles thus preventing the formation of lines on your facial skin.

Before you decide to undergo botox injection, there are certain things that you need to understand and keep in mind. These include the following:


1) Only allow experienced and licensed dermatologists or cosmetic surgeons to perform the procedure on you. The process seems easy but the dosage as well as the depth of the needle should be precise to help ensure that you get the desired results. If done the wrong way, the procedure can backfire and cause some harmful side-effects. It’s not that difficult to find botox in Singapore. Just ask the staff of the saloon or spa if they have a dermatologist who can perform botox injections.


about-us-physicians-assistants-image2) Always consult with a physician to seek advice if the procedure will be suitable for you. This is very important if you are currently taking medication. There’s the possibility that the injected botox will interfere with your medication. In most cases, botox is very safe even if you are taking some medication but you should take the courtesy to see your doctor just to make sure.


side-effects-of-laser-hair-removal3) You might experience some side effects after the procedure. These are usually minor discomforts like red spots or a little bit of swelling at the injection sites. You may also experience pain and bruising. These will usually go away within a day. If they persist, it’s highly recommended that you seek medical help immediately.



4) It may take a few days before you’ll be able to see the results. Don’t feel alarmed if a day or two goes by but nothing has changed. Depending on the condition of your facial skin, it may take a bit longer for the botox to do its work.


Injecting botox into your facial skin is fairly safe, hassle-free, painless, and affordable. However, to ensure that you get the results that you want, it’s advisable that you keep in mind and follow the tips discussed above. And one last thing, it may be necessary that you go through several botox sessions to get the desired results.

5 Tips to Prevent Hair Loss for Colored Hair

by Isabelle Grace 0 Comments

Hair loss can come from a lot of sources. It can come from genetic predisposition, or from different diseases. It can also come from improper care, and the use of harsh hair chemicals. For example, those who dye their hair frequently are more prone to hair loss than those who don’t.

There are certain types of coloring compounds that are more harmful than others, just like light-colored dyes tend to cause more damage than dark-colored treatments. This is because of the bleach component, among other chemicals. Peroxide from hair dye solutions can also break down the hair’s protein component (keratin), therefore melting off the hair.

Also because of the chemicals, dyed hair needs to have special care. Here are some tips to keep your hair vibrant and healthy while maintaining its color.


  1. Dry your hair before brushing. Hair is weaker when wet, and this is even more so for dyed hair. Hence, wait until the hair is dry to reduce the chance of breakage.
  2. Dry your hair naturally. Speaking of drying, do not use blowers or rough motions when drying the hair. The blow dryer’s heat can open the cuticles and cause damage. The cuticle is the outermost part of your hair, and is responsible for protecting the shaft. Strong cuticles mean strong hair. If you need to use a blower, use the lowest possible temperature.In the same vein, rough motions can tear your hair. It is recommended that you use gentle pats to try your hair.
  3. Avoid flat irons and hair curlers. These styling tools can greatly reduce dyed hair’s strength. If it cannot be avoided, use the lowest possible temperature and apply a heat serum before usage. Try not to use them more than 2-3 times a week.
  4. Use protein treatments. Protein treatments are fairly new, and they are very effective for those with weak and falling hair. These treatments repair any structural damage obtained through dying and other cosmetic treatments. These treatments are applied just before using a conditioner, and after using a gentle shampoo. As your hair gets stronger and better, you can reduce the usage.
  5. Use conditioning treatments. Conditioners are best paired with protein treatments. While the latter takes care of structural problems, conditioners take care of the health of the hair’s shaft. Dyed hair is especially prone to cuticle damage because of the ammonia content in the chemicals used. Ammonia opens up the cuticles to let the color and other chemicals in. Because of this, hair not only loses its natural luster but also becomes more prone to loss and breakage.


If you are thinking of getting your hair dyed, make sure to go to an expert. Not every salon or treatment can provide the care your hair needs. Because of the large variety of products available, it can be hard to find your suitable hair treatment in Singapore. Only a reputable hair expert can determine which suits your specific hair type. Your hair is your crowning glory, and you should take care of it as much as anything else.

Skincare Ingredient That Could Be Breaking You Out

When you’re prone to breakouts, trying to find new a skin care product that works for you can be a minefield. Even if you do your research to find well-formulated, non-comedogenic products, a new moisturizer or cleanser might cause you to wake up with an angry new splotch of pimples. As frustrating as this is, there are steps you can take to prevent breakouts from happening, and steps you can take to unblock your clogged pores.


Why Am I Breaking Out? 

Understanding exactly how breakouts work is very useful in one’s quest to keep them from taking place. Pores become clogged when excess sebum and dead skin cells accumulate and plug it up. If the plug stays inside the skin, it becomes a whitehead. If it reaches the surface, it becomes a blackhead. And, if the walls of the pore begin to break down, the plug becomes a pimple. Outside pollution, such as from make-up or skin care ingredients, can contribute to the clogging of pores. Because acne is caused by the combination of excess sebum, dead skin cells, and foreign compounds that touch your skin, an effective strategy for preventing breakouts involves reducing excess oil, eliminating any comedogenic ingredients from your skin care routine, and shooing away dead skin cells.


Avoid Any Skincare Ingredient Known to Cause Breakouts 

Finding out which ingredients are comedogenic and which are not is not a straightforward process. When a company labels their product as “non-comedogenic”, the fact is that this term does not have an official definition. The product in question could clog your pores, or it could not. When it comes down to it, the only way to really tell if a product causes breakouts is to test it out for yourself. Everybody’s skin is chemically and biologically unique, and reacts to different products in different ways. One face cream may be one girl’s holy grail, but it might make her friend break out horribly.

Even though it can be difficult to predict whether a product will work for you personally, there are a handful of ingredients that can give you a good idea. If you’re acne-prone, using skincare products that contain oils could spell disaster. However, some oils are more comedogenic than others. Some of the worst oils to put on your face include almond oil, apricot kernel oil, coconut oil, cotton seed oil, and flaxseed oil. These are fine for your body, but perhaps reconsider using them for facial skin care.

Cleansing Is the First Step Toward Preventing Acne 

A good facial wash can help you control greasiness. A great one will combat oil while also exfoliating. Possibly the best facial washes to use for people who are prone to breakouts is the One-Step Gentle Exfoliating Cleanser with Orange Extract. It contains no pore-clogging oils, and its gentle silica microbeads will buff away dead skin cells as you cleanse. Cleansing and exfoliating at the same time also simplifies your skincare routine, giving you more time to enjoy life instead.


An Essential Weight Loss Guide–How To Lose Weight Safely

Image result for An Essential Weight Loss Guide--How To Lose Weight Safely

Losing weight the safe way requires you to observe your diet and your lifestyle. This is the most effective combination. Here are some tips on how to lose weight the right way.


1)    Set some goals. Starting with setting the right goals is a crucial step toward losing weight. It’s important to focus on changes to diet and physical exercises that can lead to long-term weight change. Choose 2 to 3 goals at a time that are easily manageable. Choosing to walk for at least 30 minutes daily and to lift weights are easy tasks anyone can manage.

2)    Eat healthy. When you’re working to lose weight, your body burns a lot of energy. A healthy body needs a healthy diet. Make sure you include at least a few servings of fruits and vegetables in your diet every day.

Image result for An Essential Weight Loss Guide--How To Lose Weight Safely

3)    Drink lots of water. Some of the huge wonders of water is that it does help people lose weight. Water helps in the weight loss process. Drink 2-3 litres of water daily.

4)    Enjoy some snacks. Snacks help people cut on body cravings and allow them to fully concentrate on their weight loss programme. Incorporate healthy and portion-controlled snacks in your diet. You can munch on nuts, seeds, and fruits for a quick boost. 100-calorie packs available in the stores can be a handy way to limit your snack consumption.

5)    Exercise regularly. If you want to get a leaner body, you need to exercise regularly. Doing a variety of cardio exercises can help burn some extra calories. A combination of both weight lifting and cardio exercises can allow you to lose weight more efficiently.

6)     Make changes in your social life. Many times when we meet up with friends, we often go for a drink or binge eat on junky foods. A way to avoid this is to start planning fitness activities with friends. You can enjoy a game of tennis or take long hikes together. This is even better if everyone in your group is also trying to be healthier and supportive of your efforts.

Image result for An Essential Weight Loss Guide--How To Lose Weight Safely

Maintaining a healthy weight is a big factor for good health. If you keep track of your changes in diet and work out regularly, you’ll be losing weight safely and permanently.

Common questions about Post-Inflammatory Hyperpigmentation (Acne Scars/Dark Spots)

Post-Inflammatory Hyperpigmentation (PIH) is the medical term for the dark spots in the area of the skin where acne or pimples previously healed up. It is also commonly known as acne scars, dark spots, or even blemishes. Unlike real scars, PIH is just flat to the touch because there is no tissue damage done to the skin, it is merely the uneven coloration of the skin due to inflammation.

Whether you are wondering what exactly causes these dark spots, why they occur only to some people, and what you should do to treat them, read ahead to know more on post-inflammatory hyperpigmentation.


What causes post-inflammatory hyperpigmentation?      

The name of this condition easily explains it, ‘hyperpigmentation’ refers to the more-than-usual coloration that results to the darkening of the skin, while ‘post-inflammatory’ gives an idea as to when it occurs, which is right after an occurrence of inflammation, like acne or a pimple.

It is not only acne and pimples that cause hyperpigmentation. Wounds, cuts, rashes, burns, and any other type of skin irritation could lead to these dark spots. In response to conditions like inflammation, the skin would try to heal itself and in the process, would create too much pigment known as melanin, which makes it darker than your normal complexion. The drastic increase in melanin makes it darker than that of the surrounding area and makes it noticeable.


Who is more prone to post-inflammatory hyperpigmentation?   

Post-inflammatory hyperpigmentation is a normal body process and it happens to everyone, no matter the skin color. However, those with dark skin are more prone to very noticeable and longer-lasting hyperpigmentation than those with light skin color.

For light-skinned individuals, the most common cause is prolonged exposure to the sun. The accumulated years of exposure leads to patchy colorations on the skin.  Hyperpigmentation due to sun damage is more superficial than those caused by acne, pimples, and injury. In sun-damaged pigmentation, because the affected part is only the epidermis or the top layer of the skin

For those with a darker complexion, the hyperpigmentation affects the dermis, the deeper layer of the skin, which makes it harder to treat. Proper treatment includes solving the underlying condition, which could be acne, sunburns, wounds, or even psoriasis.


Is it permanent?

No. There are various ways to erase these blemishes and clear your skin. Dermatologists suggest using topical hydroquinone or retinol, which are over-the-counter forms of vitamin A. If topical treatment fails, chemical peels can do the trick. This is most effective on sun-damaged hyperpigmentation because chemical peels such as those with salicylic acid and glycolic acid, target the uppermost skin cells and facilitates shedding them off to reveal newer and clearer skin.

If the hyperpigmentation affects the dermis, dermatologists suggest undergoing Intense Pulsed Light (IPL) and Q-switched lasers in combination with topical treatments. Lasers are highly concentrated light beams that target the dark spots directly.


Post-inflammatory hyperpigmentation is a side-effect of your skin trying to repair itself, so it would be best to take care of your skin from any damages. Aside from the treatments mentioned, it is also advisable to put on sunscreen if you will be exposed to the sun for long periods of time. While hyperpigmentation usually fades by itself over time, there are plenty of ways to fade these blemishes faster.

Skin Pigmentation: A Closer Look


Skin pigmentation is caused by the brown substance called melanin that is responsible for the different shades and pigment of our skin. Melanin is manufactured by the specials cells called melanocytes, which are sporadically spread out in our skin, particularly in the epidermis layer.

In the absence of melanin, the skin’s color would be a shade of pale-white with pinkish tint, which is induced by the distinctive blood flow in the skin. Given this, the amount of melanin production varies from one person to another. Hence, dark-colored people have high dosage of melanin, while light-complexioned individuals have small amount of melanin replenishment. On the other hand, individuals with albinism complex have little or no melanin production, thus their skin color is pale white with a shade of pink.

Normally, melanin is equally scattered in the skin; however, there are instances when the distribution is unequal, i.e., there is a higher concentration of melanin development in some areas, and dissipation in some, which causes some skin coloration disorders like depigmentation, hypopigmentation, and hyperpigmentation.

Depigmentation is the loss of skin color, wherein the skin becomes white. Moreover, hypopigmentation is manifested in the anomalous low-level melanin content in the skin. Basically, both severe depigmentation and hypopigmentation lead to albinism and vitiligo and sometimes can be caused by hereditary medical conditions, skin injury, and inflammation of the skin.

Meanwhile, hyperpigmentation is commonly generated by extraordinary disproportionate amount of melanin production, which sometimes is triggered by the presence of some other foreign pigmented objects that are not inherently present in the skin, for example, drugs,  excessive exposure to sunlight, and inflammatory disorders, to name a few.

Hyperpigmentation disorder may include vitiligo, melasma, and some common manifestations like freckles and lentigines or age spots. When the skin is hyperpigmented, its color is darker than normal.

Skin pigmentation disorders, such as those mentioned above may be alleviated by the following procedures and treatments:


  • Ultraviolet Therapy. Most dermatologists diagnose skin disorders by using Wood’s Lamp, an instrument that diffuses ultraviolet (UV) light. The skin test is generally performed in a dark room, to encourage the UV light to shine directly to the affected area, mostly the face. When there is infection, the light changes its color. Ultraviolet therapy is conducive for diagnosing vitiligo.
  • Dermabrasion is the elimination of the superficial layer of the skin caused by acne, scar, lentigines, and wrinkles by smoothening the skin to allow the growth of new skin, replacing the leveled off skin layer.
  • Laser Therapy or laser resurfacing is the procedure that uses laser to boost the skin appearance, to treat acne scars, age spots, and sun-damaged skin.
  • Chemical Peeling is the use of certain chemicals to peel off the top-most layer of the skin to treat certain conditions such as melasma, acne scars, and age spots.


While there is an array of alternatives available in the market to diagnose and treat skin-related disorders, foremost skin care is still the best recourse.