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.

Am I overweight or obese?

The Body Mass Index (BMI) is used to measure an adult's body fat.

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.

Modify your eating pattern

• 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.

Get active

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

How do I start exercising?

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.

How often should I exercise?

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.

One last word

Losing weight successfully depends on:

• your enthusiasm and motivation
• setting realistic goals
• establishing lifestyle changes in eating and exercise pattern

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.