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Do you really want to upsize yourself?
They say the world has shrunk—and Singapore, at its crossroads, has happily benefited through the years. With development, we’ve also seen better nutrition, more food choices and more comfortable lifestyles. All this means that far from shrinking, our residents are growing larger!
It’s a trend that is becoming too obvious around the world. Global obesity has more than doubled since 1980, and has health professionals terming it a “rising epidemic”. Last year, the World Health Organisation reported that 39% of adults were overweight, and 13% were obese. Regionally, the Americas topped the overweight list at 61.3%, followed by the Europeans at 58.6%; weighing in at 26.8% and 23% respectively for obesity. Here in Singapore, we fare a little better, though that is little consolation: 2010 numbers put 40% of the population as being overweight, of which 10% are obese.
Before we start patting ourselves on the back, we should be aware that our obesity rate is rising at about 1% per year. It’s not good news for youth, either—11% of our 18-year-olds enter adulthood already obese.
Putting on pounds is not just a matter of getting a new wardrobe with every inch gained. Every kilogram over your ideal weight really strains your body, literally from head to toe! Those painful knees and that overworked heart are crying out for a little care.
Consider how many health problems are associated with obesity: diabetes, heart attacks and strokes, certain cancers… It’s no wonder obesity is now the fifth leading risk for global deaths.
As for the young ones, that baby fat that just won’t go away could indicate an increased risk of obesity, premature death and disability in adulthood. Don’t imagine that it’s early days yet—obese teens and children often experience adverse effects such as breathing difficulties, more fractures, hypertension, insulin resistance, heart complications and psychological problems.
Being overweight hits your wallet, too. We’re not talking about having to buy new pants a size up—obese people spend 20% more on healthcare over their lifetimes.
Obesity occurs when your body has accumulated excess body fat to the extent that your health is adversely affected. Here are three ways to give yourself a quick check-up:
Body Mass Index (BMI)
This is the most widely-accepted method of categorising your weight.
BMI is calculated as:
height (m) x height (m)
A BMI of 18.5 – 22.9 is considered healthy, whereas a result over 23 means your health is at risk. You are considered obese if your BMI is above 30.
Monitor your waist circumference as well as your weight. Compared to BMI, waist circumference is a better predictor of total body fat and is often used to assess cardiovascular risk. If your waist size is above 80cm for Asian women, and 90cm for Asian men, take care! This implies abdominal obesity.
You can measure your waist circumference using a measuring tape. This is done close to the skin and ensuring that the tape is in between the lower ribs and navel. Measure during exhalation.
Related: BMI Calculator
Beyond the way you look (because everybody is unique), your goal should be to be healthy. According to the Ministry of Health, obesity is not so much a lifestyle disease as it is a lifestyle choice. That means you can decide to live life better!
When you make that decision to live well and eat well, your health, fitness and self-esteem all get a mega boost that leaves you feeling good inside and out.
Needless to say, the best time to start with healthy habits is when you are young. You’ll be doing your future self a huge favour, because it’s going to get that much harder to lose weight and change bad habits once they are part of you.
Related: Loving and Accepting Yourself
Before you jump the gun, know that it’s important to set a realistic goal. Be flexible, and adjust this along the way. You could aim to lose 0.5kg to 1kg per week.
Exercise offers substantial health benefits regardless of what shape you’re currently in! Start with small measures: Take the stairs. Take exercise breaks in between study or work hours. Make time for play. Your goal is to get regular physical activity throughout the day—that’s 60 minutes per day for teens and 150 to 250 minutes per week for adults. When you’ve got that going, why not add an extra dose of fun and fitness with a gym class or outdoor activity? To drop more kilos, gradually increase your aerobic activity and include muscle-strengthening exercises. Muscle building promotes overall body fat loss, especially keeping that dangerous fat around your organs in check.
Little changes count. Cut down sugar, fat and salt; increase your fruit, vegetable and whole grain intake. Make those calories count with nutrient-rich foods. Use My Healthy Plate as a guide, and stick to regular meal times. Don’t forget to drink lots of water! If you are counting calories, consuming 500kcal less than your estimated daily requirement should see you lose half a kilogram a week.
Once you’ve got the mindset to succeed, nothing’s going to hold you back! Surround yourself with supportive friends and family. Learn to ignore marketing tactics when you buy food; instead train your eyes to spot Healthier Choice Symbols for a wiser choice.
It may take a little while, but the weight will come off. You’ll discover more energy and think more clearly too. Uncover a confident new you!
Give yourself an incentive by joining one of our programmes. You’ll be more likely to succeed, and might even surprise yourself by exceeding your expectations. Not least, it’ll be a whole lot of fun.
Lose To Win™ is a holistic weight loss programme by HPB. It aims to help you lose weight in a healthy way—and sustain your great new shape. Offerings run the gamut from nutrition workshops, physical activity sessions, fitness assessments and motivational incentives, all to ensure you benefit holistically. You'll also enjoy being cheered on as part of a group of like-minded people with a common goal.
HPB has a whole range of physical activity programmes suitable for anyone, a nytime, anywhere! You’re bound to find something that fires your enthusiasm.
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This article was last reviewed on
Wednesday, May 8, 2019
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Ministry of Health Singapore. All Rights Reserved.