Weight Management
Studies have shown that those who are overweight or obese are at increased risk of various health problems including diabetes, heart disease, stroke, and certain cancers.
Among people with diabetes, being at a higher body mass index (BMI), which is a measure used to estimate one’s body fat, was associated with a higher risk of diabetes complications.
Visceral fat, which wraps around your abdominal organs, is of particular concern because it contributes to insulin resistance, and can make blood sugar control more difficult.
For Asians, a BMI value of less than 23kg/m2 is ideal.
How your weight changes is governed by a fundamental formula of “calories in” versus “calories out”.
When “calories in” is less than “calories out”, you will lose weight.
When “calories in” is more than “calories out”, you will gain weight.
When “calories in” is the same as “calories out”, you will maintain your weight.
Calorie input is determined by the food and drinks you consume, while calorie output depends on your basal metabolic rate and physical activity levels.
Tips to reduce calorie intake
Limit snacks - Having extra snacks increases calorie intake. If you are hungry and need a snack, choose lower calorie options like fresh fruit or plain low-fat yoghurt.
Reduce fat intake - Fat is the most calorie-dense nutrient, providing 9 calories per gram. In comparison, carbohydrate and protein provide 4 calories per gram. Thus, reducing fat intake is often the easiest way to reduce total calorie intake.
High fat foods include fried items, full fat dairy products, gravies/curries, and fatty meats. Refer to the article on Fat for tips on how to reduce fat intake.
Reduce added sugars - Sugar provides calories but very little nutrients. Choose unsweetened drinks and limit desserts. Refer to the article on Sugar for more tips on how to reduce sugar intake.
Fill up on fibre - Fibre fills you up and keeps you fuller for longer so you can eat less. High fibre foods include vegetables, fruit, wholegrains, beans and lentils.
Watch your portion size - If you’re served a larger-than-necessary portion when eating out, push the extra amount to the side of your plate and stop when you’ve eaten an appropriate amount.
Refer to the article on Physical Activity for tips on increasing your physical activity levels.