Clear, radiant skin doesn’t need to be 18-step skin care routines, expensive or impossible to achieve. In this blog post, we discuss 5 simple routines to help you achieve beautiful skin.
As promised in Part 3: Effective Treatment of Acne Scars, we are discussing the importance of having a good morning skin care routine. The morning skin care routine may seem like a hassle and unnecessary – after all, you only slept and did nothing, right? Wrong! Daytime skincare should protect and preserve your skin from external aggressors such as air pollution, sun exposure and dirt, as well as sweat and stress.
The right morning skin care routine should nourish the skin so that it stays healthy; moisturize it so that your skin looks radiant and bright; and protect it from the stress it receives daily. After all, you cannot create a youthful complexion later on – you can only maintain the one you have now.
Consistent action produces consistent results. The best way to see results with your skin is to keep coming back time after time, day after day, and sticking with it. Our 5-step morning routine aims to protect your skin from external pollution, sweat, dirt and stress!
Step 1: Morning Cleanser
Your skin regenerates itself throughout the night as you sleep – expelling toxins and impurities while it works. The buildup of toxins, dirt and oil can lead to clogged pores and subsequently breakouts and blackheads; thus deep-cleansing your skin straight after you wake up is an absolute must.
The 2 Creamy Soft Mask Morning Cleanser acts as more than a cleanser – Kaolin, a natural clay, is used to absorb the impurities your skin released during the night. This instantly refreshes and purifies the skin to better absorb the protective skin care products in the later steps. It also uses Ivy Extract and Strawberry Extract to stimulate the skin’s metabolism and increasing your skin’s ability to defend itself against external aggressors.
Vitamin B6 strengthens the skin’s hydrolipid barrier and minimizes transepidermal water loss for naturally hydrated skin. The 2 Creamy Soft Mask also refines, soothes and softens the skin with the use of Allantoin so that you see smooth, radiant skin every morning.
Step 2: Toner
Our skin’s pH levels are optimal from between 5 to 6 – slightly acidic. Toners restore the skin to its natural pH and refines the pores to reduce the penetration of impurities into the skin. A good toner should not only be able to do all the above; it should be able to intensively protect the skin.
The 64 Silky Soft Lotion contains active ingredients like Algae Extract and Sea Lettuce to support the skin’s ecosystem and intensively moisturize and sooth the skin. Rich in minerals and trace elements, the skin is balanced and restored to its natural pH level to preserve the cutaneous ecosystem.
Step 3: Serum
A serum is like the undergarments of your skin care routine: containing finer molecules that can penetrate the skin deeply and deliver a high concentration of active ingredients, it is essential to increase the effects of your moisturizer. Serums are therefore lighter than moisturizers as it needs to penetrate the skin deeply to prep your skin for the moisturizer that will address your skin care needs.
The 340 Lumin’Eclat Silky Serum contains an innovative cocktail of phyto-ingredients rich in lipids and sterols to give a fresh appearance to a full complexion and minimizes the first fine lines and wrinkles. Vitamin E and Hyaluronic Acid neutralizes free radicals and protects your skin from UVA and UVB damage, while plumping up the skin for a smoother and firmer look. Your skin is boosted with nutrients for a radiant glow.
Step 4: Moisturizer
After putting on your undergarments, you need clothes to protect yourself. Moisturizers act like clothes to protect your skin against external aggressors, as well as help you achieve your skin goals. Whether you have oily skin and want to mattify your complexion, or dry, dull skin and need a hydrating boost for the radiant glow, the right moisturizer should help you achieve that goal.
The 360 Lumin’Eclat Silky Cream is vital to protecting your skin from dust and pollution. Using a complex of Grapeseed Extract and Vitamin E to help the skin regenerate after external exposure, your skin is well protected and taken care of. It also contains Liposomal Cress and Soya Complex to refine and even out the complex for a smoother, brighter complexion.
Step 5: Sunblock
Last but not least, a sunblock is essential to protecting your skin from sun exposure and UV damage. Sun exposure is one of the biggest culprits for premature ageing and pigmentation – which is preventable if a good sunblock is used. UVA rays are most commonly associated with skin aging; causing fine lines, wrinkles and age spots that make the skin look older – and can pass through glass, thus exposure is inevitable even if you stay indoors. UVB rays cause sunburns after prolonged exposure. Thus, a good sunblock should be able to protect the skin against UVA and UVB rays, as well as strengthen the skin.
The 97 SPF 50 Anti-Pollution Sunblock does more than that – it is a multi-protection shield containing active ingredients to protect the against external forces. White Peony Extract protects the skin against free radical damage; Vitamin B3 reduces age spot formation and Hydrolyzed Yeast Extract moisturizes the skin by stimulating the synthesis of Hyaluronic Acid in the skin.
Skincare is teamwork: every step has a different function to protect your skin for a beautiful complexion.
Morning skin care routines protect the skin; night skin care routines nourish the skin so that it has enough nutrition to fully regenerate the skin cells through the night. Stay tuned for our next post where we discuss the importance of a good night time routine ;)
Acids and Peel Treatments are often used to heal acne scars and acne marks - but did you know that improper usage can lead to sensitive, red skin that feels painful under the sun or hot water? It may even cause pigmentation or skin colour unevenness. In this post, we discuss the right way to treat acne scars for a brighter, clearer complexion without damaging it.
The impact of dieting and undereating go beyond losing weight - you can also lose radiant and glowing skin! Without the right nutrition to fuel your skin metabolism and boost cell renewal, your skin becomes dry, dull and even show signs of premature ageing. In this post, we look at the common skin problems faced by dieters and how to treat them.
The biggest problem faced by those that undereat is nutritional deficiency and hormonal imbalances - which can lead to a whole host of physiological and psychological problems. Ranging from infertility to feeling tired all the time, extreme hunger and dull tired skin, we discuss 7 effects of undereating.
As a normal girl struggling with her weight throughout her life, I was shocked to see that Stephanie, a fitness guru and avid weightlifter struggle with the same issues that I faced: undereating.
After watching this video that Stephanie shared a few days ago, I decided to share a 3-part blog series on (1) Understanding what undereating is, (2) How it affects your health and (3) Taking care of your skin while dieting.
5,000 Calories a Day? What A Dream!
In the video, Stephanie seems to be living the life and eating up to 5,000 calories daily. The typical calorie requirement of females range between 1,500 to 2,500 a day, depending on her age, height, weight, genes, physical activity and other factors. Now, one would think that she is eating high-calorie food such as fried chicken, pizza and processed food to hit that number - alas, she eats mostly healthy and whole food. Here’s a calorie chart for gauge on how much she actually eats in a day:
Now… a healthy meal of brown rice, broccoli and chicken breast range between 300 to 500 calories, depending on the sauces, condiments and garnishes you use. Why then does Stephanie eat so much? As she explains in the video, she has been consistently undereating and controlling her portion sizes in order to maintain a ripped physique. As empowering as the fitness community can be, it can be equally demoralising when you have haters on the net telling you how you should look like and what you should eat.
A prolonged period of undereating has led to Stephanie being constantly hungry and unfulfilled - she has done multiple 10,000-calories cheat day challenges and succeeded with ease. However, these cheat days has done nothing to ease her hunger on her non cheat days. Thus, she is now trying the all-in approach: eating to satiety everyday to bring her body back to its original state and work her way back to a normal weight again.
The Importance of Knowing What Chronic Undereating Is
I learnt that undereating can cause difficulty in losing weight and even subsequent weight gain the hard way. Ironically, many people struggle to lose weight because they underestimate the amount of food they eat: a few chips there, some cake and that sweetened coffee you didn’t think had calories all add up. However, undereating is a thing: and simply put, it is eating so little calories your body panics and reduce its energy expenditure to keep you alive.
Many sources tell us that losing weight is just a matter of increasing your calorie expenditure through exercise and reducing calorie intake through eating less. What happens when you eat too little and exercise too much?
What Does Undereating Mean?
As a general rule of thumb, a minimum of 1,200 calories daily is needed. However, this guide may not be helpful if you happen to be taller, bigger and require more calories in general to maintain your daily activities. Hence, it is always useful to find out your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) – which you can easily do online.
Basal Metabolic Rate
This is the amount of energy if you lie in bed and do nothing at all. A simple comparison is the amount of gas an idle car consumes while parked. For most people, more than 70% of total energy (calories) burned each day is due to BMR. Physical activity (exercise, commuting, daily activities) makes up 20% of expenditure and 10% is used for the digestion of food, also known as thermogenesis.
As seen from the chart, people of a higher mass expend more energy - thus leading to a higher BMR. As we lose weight, however, our BMR drops and therefore lead to increased difficulty in losing weight the more we near our weight goals.
Total Daily Energy Expenditure
TDEE = BMR + Physical Activity + Thermic Effect of Food
You can never out-train a bad diet – since physical activity only make up 20% of your calorie expenditure in a day, it is difficult for you to burn that 1,000-calorie meal you had at lunch.
By knowing your TDEE, it is typically advised by doctors to never go beyond a 500-calorie deficit. For example, if you require 2,000 calories a day, a healthy gauge would be to achieve that deficit by reducing food intake by 300 calories and burning off 200 calories through exercise. The bigger the calorie deficit, however, the faster you see results, of course.
We all want results, now. However, your body was created to keep you alive. If it detects that you are taking in less food than you require, and/or using all of it up on a daily basis, your body can only conclude that you are starving, or in a period of distress (which you probably are, given that you are on a diet, but that’s beside the point ;)). This leads to 2 outcomes: 1) your body lowering your BMR to reduce the amount of energy you need on a daily basis, which affects the 70% of calories you burn on a daily basis, and 2) hanging onto all the food you eat.
Over a prolonged period of time, you see the scale’s progress slow. Not only that, you experience symptoms of fatigue, coldness, hair loss, mood swings, extreme hunger and more. We will discuss why this happens in the next post, so stay tune!
According to Leanna M. Redman, PhD and instructor of human physiology at the Pennington Biomedical Research Center in Baton Rouge, La. Redman: “In some people, the metabolic rate [how fast the body burns calories] is only slightly reduced to make up the shortfall in energy difference, while in others it is far greater. It is this variability in the metabolic rate with energy restriction that causes much of the variability in weight loss between people.”
Thus, extreme diet restriction lead to different results in everyone – but the outcome remains the same: eventual weight loss plateau, frustration, and more often than not, weight yoyo-ing.
How Much Should I Eat?
While it’s difficult, or even impossible to know how much calories one require due to the complexity of genetic and environmental factors, you can use many frameworks as a guideline. Using BMR and TDEE calculators is a start; then find out how much calories you burn on a daily basis through physical activity. Even if you do not exercise, daily activites such as commuting, doing work, cleaning the house all add up.
Here’s a list of calories that different exercises burn:
Eating too little is just as unhealthy as eating too much because your body is not getting the nutrients it needs. Just as we covered in the previous post about the different vitamins and why we need them – not all essential vitamins and minerals are produced in sufficient quantities by our body. Thus, eating the right food in sufficient quantities is essential to staying healthy.
In our next post, we discuss about the effects of undereating. Undereating typically occurs over a prolonged period of time and while we may become used to these symptoms and think nothing of it: these warning signs are signals your body is sending to please! Just give me more food!