Keeping a healthy weight range

Overweight and obesity increase risk to many chronic diseases

The series of Malaysian National Health and Morbidity Surveys have reported that the prevalence of overweight and obesity among Malaysians has been on the rise. The latest report in 2015 found that the problems have reached high levels, with approximately 1 in 3 overweight and 1 in 6 obese.

Overweight or obesity results from accumulation of excessive fat in the body. It generally refers to a higher than normal body weight for a given height. You can check if you have a weight problem using the body mass index (BMI), which is calculated using a simple formula, i.e. BMI = weight (in kg) / height x height (in metres).

A 'normal' BMI is between 18.5 and 24.9, while higher BMI generally indicates higher body fat accumulation resulting in overweight or obesity. A BMI of 25-29.9 indicates overweight, while values above 30 is termed obesity.

Weight gain and energy balance

Dietary habits and a sedentary lifestyle are the main causes for unhealthy weight gain, which leads to overweight and obesity. One important concept to be aware of is energy balance, i.e. the energy you gain from the foods and drinks you consume should not exceed the amount of energy your body uses through physical activities.

If your caloric intake is consistently high but you don’t use as much energy, the excess will be stored as body fat. Conversely, having consistently lower energy intake vs energy use will lead to weight loss as the body will 'cannibalise' itself in order to meet this deficit.

Certain foods and beverages are high in calorie (energy dense) and low in essential nutrients. These include foods high in fat, eg fried foods, dishes with santan and high carbohydrate and sugar foods and beverages e.g. cakes, kuih-muih, soft drinks and bubble milk teas. These foods should be consumed in moderation and less frequently.

Losing weight the healthy way

With the end of the year in sight, it may be a good time to think of changing for the better with the coming new year. So set a new resolution to attain a healthier weight. Some things you can do include:

• Switching to a healthy diet: The best option is home cooking with fresh ingredients and less processed ingredients. If you eat out, opt for foods that are steamed, braised, grilled, or stir-fried; choose less often deep-fried foods. Avoid all-you-can-eat buffets to prevent overeating!
• Cutting down sugar intake: Limit your intake of sugar sweetened foods and drinks. Sugar is an 'empty calorie' ingredient with no nutritional value.
• Being more physically active: Accumulate at least an hour of physical activity everyday, e.g. brisk walking, jogging, running, cycling, or any light exercise. Do heavier exercises/sports that raise your breathing and heart rate at least once a week. Take it slow if your fitness level is poor; slowly increase the intensity over time.
• Creating a 'new' family tradition/culture: This greatly influences children later when they reach adulthood. If your family always eat at fast food restaurants, this sends a wrong message to children that it is 'normal'. Set the right tone from young by having home-cooked meals as often as possible.

Other good habits to inculcate from young include getting enough sleep daily and managing stress levels.

There are even new studies that suggest the possibility of manipulating the composition of the gut microbiota as a novel method of 'treating' obesity. The gut microbiota is a collection of microorganisms living in our gut that are linked with how our body digests and absorbs nutrients from food.

Scientific evidence on how probiotics may be beneficial in reducing body fat/weight and weight gain shows promise. In general, probiotics are good bacteria that provide us health benefits that also help improve our digestive system and nutrition absorption.

Therefore include foods rich in good bacteria in your diet, such as fermented food (e.g. kimchi, sauerkraut, tempeh, etc.) or cultured milk drinks which contain probiotic live cultures, such as Lactobacillus acidophilus and Lactobacillus paracasei.

Lose weight slow and steady

Gradual weight loss is preferable to lower the risk of unwanted health problems. Don’t be too focused on losing a specific amount of weight per week/month, but set a more modest target, e.g. 5-10% weight loss from your current body weight in six months’ time.

There are also plenty of tools you can use to help you stay on track. Pedometers help track the number of steps you have taken in a day, and there are mobile apps to help you keep track of your caloric intake, physical activity and weight loss.

Most important of all, don’t be too upset if things don’t go according to schedule. Remember, the most significant 'weapon' in your battle against the bulge is your commitment to 'gaining' a healthy weight, and consistency in sticking to a healthier lifestyle.