WEIGHT MANAGEMENT
Many of us struggle with our weight. In Singapore, where our food is so good and readily accessible, many of us start to put on weight during our working years. Just look back at some of your old photos from school days or just before you started work. Notice the difference?
You need to start by practicing good lifestyle habits like keeping a good balanced diet and an adequate amount of exercise.
Some Definitions in Asians:
BMI: Body Mass Index - you get this by taking your weight and dividing it by your height in metres 2 times.
For us Asians, the WHO has revised its guidelines recommendations for target BMI. Basically the BMI helps to give a guide to the increased risks of Cardiovascular disease and Diabetes.
You are considered Overweight if your BMI is more than 23kg/m2 and Obese if your BMI is more than 27.5kg/m2.
Based on these WHO guides, we can form some goals and aims when it comes to Weight Management and Weight Loss. Basically you want to take it step by step and your initial target should be to bring your BMI below 27.5kg/m2. For the longer term, the ideal BMI would be to aim for less than 23kg/m2.
You need to start by practicing good lifestyle habits like keeping a good balanced diet and an adequate amount of exercise.
Some Definitions in Asians:
- Overweight: BMI > 23kg/m2
- Obese: BMI > 27.5kg/m2
- Males: 90cm
- Females: 80cm
BMI: Body Mass Index - you get this by taking your weight and dividing it by your height in metres 2 times.
For us Asians, the WHO has revised its guidelines recommendations for target BMI. Basically the BMI helps to give a guide to the increased risks of Cardiovascular disease and Diabetes.
You are considered Overweight if your BMI is more than 23kg/m2 and Obese if your BMI is more than 27.5kg/m2.
Based on these WHO guides, we can form some goals and aims when it comes to Weight Management and Weight Loss. Basically you want to take it step by step and your initial target should be to bring your BMI below 27.5kg/m2. For the longer term, the ideal BMI would be to aim for less than 23kg/m2.
Weight Loss Goals
You should try to set some of your own goals when you embark on a Weight Loss Regime.
Initial Aim:
- 5% to 10% over a period of 6 months
- If you are unable to achieve any weight loss, the aim should be the prevention of further weight gain.
Longer Term Aim
- To lose more weight (eg. 10% to 20% of initial weight).
Initial Aim:
- 5% to 10% over a period of 6 months
- If you are unable to achieve any weight loss, the aim should be the prevention of further weight gain.
Longer Term Aim
- To lose more weight (eg. 10% to 20% of initial weight).
Weight Loss - Whats Safe?
- In general, weight loss should not exceed 0.5-1kg per week.
Weight Loss - Diet
- You need to reduce your calorie intake in a sustainable way.
- In general, every 24kcal/day Reduction in energy intake results in 1kg loss over time with half being lost by 1 year.
- Food should be taken regularly throughout the day in smaller quantities.
- Skipping meals is not the answer and is not sustainable.
- Avoid Sugary drinks as this will lead to excess weight gain.
- Take more Vegetable, Fruits, Whole grains.
- Proteins such as Chicken breast, Fish, Egg white, Toufu and Beans are low energy high protein foods that help to control hunger.
- Try to avoid processed foods as these tend to have high sugar contents.
Weight Loss Exercise
- Regular exercise is so very important.
- For the purpose of weight loss, you need to do about 150 - 420 minutes of moderate-intensity Physical Exercise per week.
- Try to do regular exercise and make it a Habit - Not all habits are bad!
How much to do per day?
- One Long bout of 60 minutes or
- Short bouts of 10 minutes accumulated to a total of 60 minutes.
Type of Exercise?
1. Cardio Exercise
- Try to do low impact activities such as brisk walking, cycling, swimming.
- In the gym, brisk walking on the treadmill, static cycle or the elliptical.
- Walking - aim for 1000 steps per day, can use devices like Fitbit.
2. Weights/Strength Training Exercise
- Try to do on 2 days a week, with at least a day of rest between
Weight Loss at GREENLINK MEDICAL CLINIC
If you have already been doing all of the above and find that you still need help, then that is where the clinic comes in.
During the consultation. we need need to take your medical history and make an assessment. If you have any medical condition, you must inform our doctor and if you are on any regular medication, then having the medication with you or knowing what medication you are taking, at what dosage and how regularly it is taken will be important.
During assessment, we will need to take your Height, Weight and BMI readings.
Assessment of your Overweight or Obese condition usually involves some blood investigations.
We usually recommend our Basic Health Screen. But what we really need is some basic parameters such as your Fasting Blood Glucose Level, Cholesterol and Liver Function Test.
Where relevant, our doctor may want to do additional tests such as a Thyroid Function Test. Hypothyroidism can result in weight gain.
If you are above 50 years old, we recommend doing an ECG.
During the consultation. we need need to take your medical history and make an assessment. If you have any medical condition, you must inform our doctor and if you are on any regular medication, then having the medication with you or knowing what medication you are taking, at what dosage and how regularly it is taken will be important.
During assessment, we will need to take your Height, Weight and BMI readings.
Assessment of your Overweight or Obese condition usually involves some blood investigations.
We usually recommend our Basic Health Screen. But what we really need is some basic parameters such as your Fasting Blood Glucose Level, Cholesterol and Liver Function Test.
Where relevant, our doctor may want to do additional tests such as a Thyroid Function Test. Hypothyroidism can result in weight gain.
If you are above 50 years old, we recommend doing an ECG.
Weight Loss Medication
Medicines are available for Weight Loss purposes. You will need to fit the criteria for using medication.
Some examples of medication that have been approved for weight loss use are:
Weight Loss is a difficult issue many of us grapple with. The main strategy is still to change your lifestyle and create healthy habits as mentioned above.
Medication comes in as an adjunct, an add on to help you in your weight loss journey.
Some examples of medication that have been approved for weight loss use are:
- Contrave - Helps to control hunger and craving for food
- Phentermine - also known as Panbesy and Duromine.
- Orlistat - also known as Xenical.
- Liraglutide - also known as Saxenda - this is a daily self administered injection with a pen device
Weight Loss is a difficult issue many of us grapple with. The main strategy is still to change your lifestyle and create healthy habits as mentioned above.
Medication comes in as an adjunct, an add on to help you in your weight loss journey.
Talk to us today if you need some help with weight management.
GREENLINK MEDICAL CLINIC in Yishun Ring Road, next to Khatib MRT station.
GREENLINK MEDICAL CLINIC in Yishun Ring Road, next to Khatib MRT station.
GREENLINK MEDICAL CLINIC
BLK 807 YISHUN RING ROAD, #01-4213 SINGAPORE 760807
NEXT TO KHATIB MRT
BLK 807 YISHUN RING ROAD, #01-4213 SINGAPORE 760807
NEXT TO KHATIB MRT