| Fight
obesity |
| |
Like in many developed countries, obesity
and weight problems are among the top five enemies
of good health here. While Singapore lags behind
the United States, where two in three adults are
overweight or obese, the numbers are rising: from
26% of the Singapore population in 1992 to 30% in
1998.
Being overweight and obese is the result of energy
imbalance, i.e. eating too many calories and not
doing enough physical activities.
Obesity increases the risk of disease and death
due to stroke, diabetes, coronary artery disease,
kidney and gallbladder disorders and some cancers.
The more overweight a person is, the higher his
risk of contracting such diseases.
The Body Mass Index (BMI) is used to measure an
adult’s body fat.
| BMI = |
Weight (kg)
Height (m) X Height (m) |
Weight loss and regular exercise can help alleviate
the harmful effects of being overweight. Studies
show that if you are overweight or obese, losing
5% to 10% of your body weight can improve your health.
The safest and most effective way of losing weight
is reducing your calorie intake and increasing your
physical activities. It is best to consult your
doctor, nutritionist or dietician for advice.
|
• |
Eat more high-fibre
food like fruits, vegetables, wholemeal bread,
cereals, peas and beans. |
|
• |
Avoid food
high in sugar like biscuits, chocolate, rich
cakes, sweet pastries and soft drinks. |
| • |
Steam, grill, bake, boil
or stir fry your food in very little oil. |
| • |
Eat regular meals starting
with breakfast. Try not to skip meals. |
| • |
Avoid snacking while reading,
studying or watching television. |
| • |
Take smaller servings
and chew your food slowly. |
Regular exercise helps to keep your weight down.
It also helps to relieve stress and makes you feel
good. If you are busy, try to squeeze in some activities
into your routine. You can start by:
|
• |
getting off
a bus-stop earlier and walking the remaining
distance |
|
• |
walking up
the stairs instead of taking the lift |
| • |
walking to a place further
away for lunch and back to office instead
of taking the bus or MRT |
| • |
park further away and
walk to your destination |
| • |
start on an aerobic exercise
programme |
Choose exercises you enjoy according to your fitness
level. If you have not done regular exercise before,
start slowly and increase gradually over three to
six weeks. If you are over 35 years old, very overweight
or have medical problems, check with your doctor
before you start on an exercise programme.
Exercise vigorously (jogging, swimming, fast cycling,
aerobic dancing) for 20 minutes at least three times
a week or more till you perspire and breathe deeply
without getting breathless. Or you can exercise
at a moderate intensity (brisk walking, cycling,
yoga, line dancing, swimming) for 30 minutes at
least five times or more a week.
Losing weight successfully depends on:
|
• |
your enthusiasm
and motivation |
|
• |
setting realistic
goals |
| • |
establishing lifestyle
changes in eating and exercise patterns |
Proper nutrition and regular exercise are the safest
ways to keep your weight down. Most of all, they
help you stay both healthy and fit for life. |
