In Singapore, 1 out of 3 Singaporeans are overweight, and 1 out of 10 are obese. So what’s the big deal about being overweight, and why is there a real need to lose weight?

Being overweight predisposes you to a whole list of problems, including chronic diseases, including, but not limited to:

• type 2 diabetes
• high blood pressure
• heart disease and stroke
• cancer
• sleep apnea
• osteoarthritis
• fatty liver disease
• kidney disease

Keeping your weight in check is essential to prevent all these health issues.

 

Am I Overweight?

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As a guide for a healthy weight, we use Body Mass Index.

The heavier the weight, the higher your risk is for chronic disease.

Another way of assessing your risk is by measuring your waist circumference.

To correctly measure waist circumference:

• Stand and place a tape measure around your middle, just above your hipbones
• Make sure tape is horizontal around the waist
• Keep the tape snug around the waist, but not compress the skin
• Measure your waist just after you breathe out

The following cutoff is an indication of abdominal obesity and puts you at a higher risk for chronic disease.

Male: ≥ 90 cm

Female: ≥ 80 cm

 

What Causes Weight Gain?

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Weight gain or obesity has several causes and risk factors. Any one particular factor doesn't cause weight gain. It is usually due to several factors contributing to weight gain. Some of the causes and risk factors include:

 

1. Genes or Family History 

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It has been seen that a history of obesity in the family increases one’s risk of obesity and chronic disease. However, it is not because of genes but lifestyle and environment. Children would adopt similar lifestyles to their parents, such as poor eating and/or sedentary lifestyles. That is a stringer factor and it is preventable.

 

2. Lifestyle Factors

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Lifestyle habits like poor diet and lack of physical activity are major contributors to weight gain. Overeating and not having enough physical activity leads to calorie excess. Calorie excess leads to weight gain and excess fats to be stored.

 

3. Diseases and Medications

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Certain medical conditions like Cushing’s Disease and Polycystic Ovarian Disease may lead to weight gain and obesity. While certain medications like insulin, antidepressants, and anti-epileptics may cause weight gain as a side effect.

 

4. Age

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Age—As one grows older, metabolism and energy decrease. It becomes harder to lose fat and build muscle. Losing weight is not impossible; it may just take a bit more effort and some assistance.

 

5. Stress

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Stress increases cortisol levels in the blood. This is a natural stress response. However, prolonged exposure to stress and the release of cortisol promotes fat deposition, especially around the organs. This is called visceral fat. High visceral fat increases the risk of chronic disease and even cancer. We know work stress is inevitable, but here are some ways that you can cope with work-related stress.

 

6. Lack of sleep

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Research suggests an association between sleep restriction and negative changes in metabolism. In adults, sleeping four hours a night, compared with 10 hours a night, increases hunger and appetite. They specifically crave calorie-laden food. Observational studies also suggest a link between sleep restriction and obesity. Other studies have found similar patterns in children and adolescents.

 

How to Lose Weight Safely?

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1. Sensible diet

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a. Cut down on carbohydrate

Cut down on carbohydrate intake as excess carbohydrates cause calorie excess and weight gain.

b. Maintain a good amount of lean protein

Protein may come from either animal or plant sources. Chicken without skin and fish are good sources of lean protein from animals. Plant sources include beans, lentils, dairy products, and vegetables like broccoli and cauliflower.

c. Fruit and vegetables

Make sure to have at least one serving of fruit and/or vegetables for every meal. They provide vitamins, minerals, and fibre essential for weight loss.

d. Avoid fast food and processed foods

These foods are usually convenient and tasty. However, they contain a lot of additives and not many nutrients. They also tend to contain sugar, salt, oil, and fat. Best to avoid it if possible, as taking too much will lead to weight gain and obesity.

 

2. Regular Physical Activity

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Regular physical activity has tremendous and various health benefits. It helps prevent chronic diseases and obesity and fights the effects of aging.

For health benefits, it is recommended that you exercise at least three times a week for at least 30 minutes each time.

 

3. Manage your stress levels

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Stress is inevitable. However, we must learn how to handle it and not let it get out of hand.

Take breaks. Make sure you get regular breaks in between your work. Take time off or vacation to also give yourself a break from work.

Relax and meditate. Find ways to relax and calm your mind regularly as it helps to reduce stress.

 

4. Sufficient Sleep

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Get at least 6-8 hours of sleep. Good sleep helps with weight loss.

 

5. Consult a Professional

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Seek a medical doctor or professional experienced in weight management to advise and monitor your weight loss. The doctor can perform an initial health screening and assessment and objectively monitor your progress.