Weight Management
There are many factors that contribute to a person’s weight such as environment, family history and genetics, metabolism (the way your body changes food and oxygen into energy) and behavior. An unhealthy weights affects confidence and self-esteem,. In order to lose weight you need to adopt healthier lifestyle habits, which can have real benefits for your long-term health and wellbeing. This means eating less, even when eating a healthy, balanced diet and becoming more active.
There has been a rapid rise in childhood obesity, with research showing that children who achieve a healthy weight tend to be fitter, healthier, better able to learn and more self-confident. Did you know that 50% of Malaysians are overweight?
A good way to determine whether you’re at healthy weight for your height is by calculating your BMI (Body Mass Index). BMI = kg/m2 where kg is a person's weight in kilograms and m2 is their height in metres squared.
BMI Categories
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater
Generally, the higher your BMI, the bigger the potential risk to your health. It is important to note that the BMI classifications are not useful for children or people who are very fit and muscular. What does your BMI mean? A BMI of over 30 is classified as being obese. A BMI of 25 or over is classed as being overweight.
Losing weight will bring you significant health improvements . Ask our Pharmacist for weight management plans.
The best way to lose weight is steadily, through a combination of healthy eating, eating less and taking regular exercise.
If you need a little extra help, there are several options depending on how much weight you want to lose. Ask our pharmacist about the variety of options that are available, including information about the latest food and meal replacements, slimming aids and the Healthy Weight Program
Healthy Eating
To lose weight, you need to eat fewer calories than your body uses. It will be easier to do this if you limit the amount of food and drink you eat that is high in sugar or fat and cut down on alcohol too. Avoid snacking, make sure you don’t miss meals, and be aware of your portion sizes.
Some Top tips for healthy eating
- Eat lots of fresh fruit and vegetables – at least 5 portions a day
- Eat more fish – at least 2 portions a week, including 1 portion of oily fish
- Cut down on the amount of sugar and saturated fat you eat
- Cut down on the amount of salt that you eat Make healthy food swaps
Exercise
Do regular exercise In combination with eating healthily. It is important to get regular exercise, It’s recommended that adults do 30 minutes of moderate to intensive exercise 5 times a week.
Now to lose 500 calories here are some ways.
Burning 500 calories at home :
120 mins of cleaning the house
90 mins of gardening
45 mins of running stairs
At the gym :
65 mins of high impact aerobics
40 mins of boxing
120 mins of Pilates & Yoga
52 mins of star jumps
Outdoors
127 mins of walking
60 mins of swimming
60 mins of mountain biking
73 mins of Zumba dance
