Roughly 1 in 4 Chinese adults are now overweight or obese. Being overweight or obese may have negative effects on your health and increase the risk of getting obesity-related disease such as high cholesterol, diabetes, heart disease, sleep apnea and some types of cancer.

 

Why do you need to lose weight?

Diabetes

Losing 5% of your total body weight can improve blood sugar control. If you lose 10-20% weight, your blood sugar level may be restored to normal range.

Cardiovascular Diseases

Obesity can increase your risk of cardiovascular diseases. Every kilogram of weight loss can reduce blood cholesterol levels by 1% and blood pressure by 2 mmHg.

Joint Pain

Losing weight is also good for your joint health. If weight loss is successful, arthritis and joint pain can be significantly alleviated.

Sleep Apnea

Obese people are more likely to suffer from sleep apnea. Just 10% of weight loss is good enough to reduce snoring and improve your sleep quality.

 

So start your weight control journey today!

Knowing your health risk 

Body mass index (BMI) is a ratio of your weight to height, and it is commonly used as an indicator of body fat.

Waist circumference
Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you're at a higher risk for heart disease and type 2 diabetes.

High risk Waist Circumference

•    Male ≥ 90cm

•    Female ≥ 80cm

The Law of Energy Balance

Health experts agree that the best and safest way to lose weight and promote health is to reduce calorie intake, eat a balanced diet and be more active

What is energy balance?

Food provides us calories (energy) for daily activities. The calories we consume should be balanced with the calories we burn through physical activity. When it is imbalance between the two, it can lead to weight gain or loss. Excessive calorie intake together with low physical activity level can lead to weight gain.

A Healthier Way to Lose Weight

In order to let you better understand what is a healthier, more sustainable way to lose weight, our dietitian made a healthy plate for you. 

Excessive calorie intake can increase your risk of getting obesity-related diseases, such as cardiovascular disease, high cholesterol, diabetes and some cancers. Limiting fat intake is one of the key ways to lose weight, and also can improve your own health. For the same amount of carbohydrates and proteins, fats contain more than twice as many calories. This means that adding fat can easily increase the calorie content of foods, even in small amount can lead to excessive calorie intake. Eating healthier foods in moderation will provide less calories and fat. Reading food labels can help you better understand the nutrient facts of food products. In addition, you also need to consider about the portion you consume. A healthier food can also provide excessive calories if consumed in excess. 

Tips on eating habits

•    Be aware of all the food and beverages you consume daily is the first step. Recording your food and beverage intake in the food diary can help you know your eating habits better

•    Don't skip meals. If you do so, you may become so hungry that eat much more at the next meal or snack before the next meal

•    Please eat slowly and chew well at your mealtime

•    Sit down to eat instead of eating on the run

•    Eat more fruits, vegetables and wholegrain products as they contain more fiber, which makes you feel fuller and longer

Knowing potential sources of extra calories

•    Extra calories can easily be ingested through

•    Extra portion

•    Large portion

•    Sugary drinks, desserts, high fat food

•    Overeating occasions, such as buffet, social gatherings, etc.

•    Alcoholic drinks

•    Eating for other reasons other than hunger, such as emotional eating

At the other end of the calorie balance, lack of physical activity may also contribute to weight gain.

Here are some tips to help you become more physically active.

•    Walking instead of driving or taking public transport

•    Climbing stairs instead of using elevators

•    Take a walk during your lunch break

Weight loss journey could be challenging and frustrating. Our experienced dietitians will tailor your weight loss plan based on your medical history, lifestyle and food preferences to help and support you throughout the journey. If you need help and support for your diet, Please contact 400-868-3000 for an appointment with our dietitians.

Click the link for more information on Nutrition Health Service