Effective Ways to Slim and Lose Fat: A Comprehensive Guide

Achieving and maintaining a healthy weight involves a multifaceted approach that includes diet, exercise, lifestyle changes, and innovative treatments like cryolipolysis and cold therapies. At CryoFit Asia®, we offer a range of services designed to help you reach your slimming goals effectively. We created an effective protocol to help you achieve your target. Here’s how you can combine these methods to achieve optimal results..

1. Diet: The Foundation of Weight Loss

A balanced diet is crucial for effective weight loss. Focus on the following principles:

・Calorie Deficit: Consume fewer calories than you burn. Use a calorie calculator to determine your daily needs.

・Nutrient-Dense Foods: Choose foods rich in vitamins, minerals, and fiber, such as fruits, vegetables, high proteins, and low carbs.

・Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, and olive oil, which can help you feel full longer.

・Hydration: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger.

・Mindful Eating: Pay attention to your body's hunger cues and avoid emotional eating. Eating slowly can help you recognize when you're full.

2. Exercise: The Catalyst for Fat Loss

Regular physical activity is essential for burning calories and building muscle. Consider the following types of exercise:

・Cardiovascular Exercise: Activities like running, cycling, and swimming increase your heart rate and burn calories.

・Strength Training: Lifting weights or doing bodyweight exercises builds muscle. More muscle mass can increase your resting metabolic rate, helping you burn more calories even when you're not active.

・HIIT (High-Intensity Interval Training): Short bursts of intense exercise followed by rest periods can be highly effective for fat loss.

・Consistency: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening activities on 2 or more days a week.

Incorporate movement into your daily routine. Take the stairs instead of the elevator, or go for a walk during your lunch break. Small changes can add up over time.

3. Sleep: The Underestimated Factor

Quality sleep is often overlooked in weight loss journeys, but it plays a significant role in overall health and metabolism.

∙Adequate Sleep: Aim for 7-9 hours of sleep per night. Poor sleep can disrupt hormones that regulate hunger and appetite.

・Sleep Hygiene: Create a bedtime routine, keep your sleeping environment cool and dark, and avoid screens before bed.

4. Cryolipolysis: Targeted Fat Reduction

Cryolipolysis, also known as fat freezing, is a non-invasive procedure that targets and eliminates fat cells. At CryoFit Asia®, we use advanced Award winning CryoSlim Hybrid® cryolipolysis technology to help you achieve a slimmer physique. 

Cryolipolysis is currently the best technique for fat reduction with durable effects. Alternative to the liposuction, the Cryolipolysis works following a natural process which targets the localized adipocytes cells (saddle bags, abdomen, back, legs..).

Adipocytes are sensitive to the change of temperature and especially to cold: an intensive cold exposure generates the progressive elimination of those fat cells.

Cryolipolysis new generation, CryoSlim Hybrid® from France, treats the fat cells by combinated cold, hot and vacuum actions.

・How It Works: Managed by the Artificial Intelligence USER ASSIST®, CryoSlim Hybrid® analyses the fat treated and optimizes automatically the session parameters according to the morpholgy of each area.The procedure involves cooling fat cells to a temperature that triggers their natural death without damaging surrounding tissues.

Adipocytes are sensitive to the change of temperature and especially to cold: an intensive cold exposure generates the progressive elimination of those fat cells.

Patented for their cooling system, the Cryodes® manages two times more thermal extractors than all other Cryolipolysis devices. This technical exclusivity concentrates the efficacy at treatment temperatures from 0°C to -5°C.
Healthy for the organism those temperatures preserve the body from uncomfort post Cryolipolysis.
This is evidenced by the 93% of patients satisfaction.

・Results: 

Clinical studies dones with other Cryolipolysis devices demonstrate en average fat elimination from 15 % to 25 % of fat per session.
Temperatures used are mainly between -7°C to - 12°C.

Synthesis of 10 years of experience in Cryolipolysis devices, CryoSlim Hybrid® reaches better results from 0°C treatment temperature :

* From 29% to 39% of fat volume removed per session

* 93% of patients are satisfied

* 90% of patients recommend the session

・Areas Treated: Common areas include the abdomen, thighs, love handles, and arms.

First results appear 3 weeks after the Cryolipolysis session.
The slimming effects continue during 2 to 3 months post session.

5. Whole Body Cryotherapy(WBC) & Cold Plunge: Boost Your Metabolism

WBC involves exposing your body to extremely cold temperatures for a short period, which can have several benefits for weight loss:

・Metabolism Boost: The cold exposure stimulates your metabolism, helping you burn more calories.

・Reduced Inflammation: It reduces inflammation and muscle soreness, aiding recovery from exercise and allowing you to maintain a consistent workout routine.

・Increased Endorphins: Cryotherapy can boost your mood and energy levels, making it easier to stay active.

Cold plunging, or immersing yourself in cold water, can complement your weight loss efforts:

・Calorie Burn: Your body uses energy to maintain its core temperature, burning calories in the process. 

・Improved Circulation: Cold plunging improves blood circulation, which can aid in muscle recovery and reduce soreness.

・Mental Toughness: Regular cold plunging can enhance your mental resilience, helping you stay disciplined in your weight loss journey.

WBC & Cold Plunge have gained popularity for their potential health benefits, including on fat metabolism. The transformation of white fat to brown fat and the associated calorie burning is a particularly interesting aspect.

White Fat vs. Brown Fat

White Fat (WAT - White Adipose Tissue):

・Function: Stores energy in large fat droplets and insulates the body.

・Characteristics: Larger cells, fewer mitochondria, and primarily stores excess calories.

Brown Fat (BAT - Brown Adipose Tissue):

・Function: Burns energy to produce heat.

・Characteristics: Smaller cells, rich in mitochondria (which give it a brown color), and is more metabolically active than white fat.

WBC & Cold Plunge and Fat Transformation

Cold Exposure Mechanism:

・Thermogenesis Activation: When exposed to cold temperatures, the body activates non-shivering thermogenesis to maintain its core temperature. This process primarily involves brown fat.

・Norepinephrine Release: Cold exposure triggers the release of norepinephrine, a hormone and neurotransmitter that stimulates brown fat activity.

・White-to-Brown Fat Conversion (Browning): Prolonged or repeated exposure to cold can induce the browning of white fat, where white fat cells start to develop characteristics similar to brown fat cells. This involves an increase in the number of mitochondria and the expression of genes typically active in brown fat.

Calorie Burning

・Increased Metabolism: Brown fat burns calories to generate heat through a process called thermogenesis. This heat production increases the overall metabolic rate.

・Energy Expenditure: As brown fat becomes more active, it uses up more glucose and fatty acids from the bloodstream, thereby burning more calories.

・Sustained Effect: Regular cold exposure can maintain higher brown fat activity and promote ongoing calorie burning, even when not exposed to cold.

Scientific Support

・Studies: Research has shown that individuals with higher brown fat activity tend to have lower body fat percentages. Cold exposure has been observed to enhance brown fat activity and increase calorie expenditure.

・Human Trials: Some studies have indicated that regular cold exposure can increase the proportion of brown fat and improve metabolic health.

Conclusion
WBC & Cold plunges stimulate the transformation of white fat into brown fat and increase calorie burning through enhanced thermogenesis. This process involves complex biochemical pathways and consistent cold exposure to maintain its benefits.

At CryoFit Asia® we created a protocol with Whole Body Cryotherapy & Cold Plunge combined that makes you burn hundreds of calories. You will continue to burn fat during hours after your treatment. 
 

Stay Motivated

Staying motivated can be challenging, but it's essential for long-term success. Set realistic goals and track your progress. Celebrate small achievements along the way.

Find a support system. Share your goals with friends or join a group with similar objectives. Having someone to encourage you can make a big difference.

By following these strategies, you can work towards slimming and losing fat in a healthy and sustainable way. Remember, it's about making lasting changes that fit your lifestyle.