Have you been trying to lose weight with little success? Or do you lose those kilos only to put them all back on again? An effective weight loss plan includes both cutting back on calories and doing some form of regular exercise. Did you know that walking, jogging or cycling are particularly efficient when it comes to burning fat?

Dr Stephanie Tan Tsin Tsing and Dr Png Eng Keat, Physiotherapists from the Department of Physiotherapy at Singapore General Hospital, give detailed answers to your questions.


Question by fareethamajid

Hello. I have been on a weight loss goal since April 16th this year. I was 68.3kg and since then i reached 56.4 kg. I am only 1.46cm. I have been walking on the treamill twice a day for 85 minutes each time. the calorie counter shows that I burned 200 cal each time. I also ensured I eat whole grain bread and rice, eat more vegetables. I avoided fried food too.

How can I speed up my weight loss-initially I lost about a kilo per week, now it is not so. I've tried changing my speed walking at 4.7 then 5.2 for every 5 minutes interval. is this effective?

I have hypothyroidism and have been on thyroxine supplements. The doctor says the TSh level is a little high and revised it slightly. I am on seratide inhaler for asthma a puff twice a day.

I cant jog or run as i have had a slipped disc surgery. Even the current walk on treadmill can result in aches on my back.

Hope to get advice on how to pursue the weight loss and maintain it. Thank you so much.

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

It is important to note that the caloric expenditure calculated on cardio machines (treadmill, cycles etc) are largely inaccurate unless you input your details e.g. weight. As you lose weight, you actually expend less calories for the same exercise duration and intensity. To maintain your weight loss progress, you will either have to increase your exercise duration or intensity.

I would recommend increasing your exercise intensity as the time you are spending on exercise is sufficient. Try maintaining a higher walking speed (there is no need to jog) and/or add on the incline. You may want to try different types of exercises as well. A reclined stationary cycle has lower impact and back support and may be more comfortable for back. Please consult your physiotherapist or doctor should you require further advice on appropriate exercises.

As certain medical conditions may affect the individual’s ability to lose weight, work closely with your doctor to monitor your hypothyroidism and asthma.


Question by alinatkh

My weight goes from 72kg to 65kg when i started to go gym 2yrs ago. It stay at 65kg for a few months but suddenly goes back to 70kg even though i'm still do what i have been doing since i started my gym session and same eating habit. Btw, i'm 43yrs old and has anything to do with my metabolism??? Thks.

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

Whilst increasing age does slow down metabolism, this happens to a minimal extent and is mostly due to a loss of muscle mass that occurs if we do not take specific measures to counter it (e.g. strengthening exercise). It is not likely to contribute to the weight gain you have experienced.

Ultimately, it is the balance of energy intake (food intake) and output (physical activity) that determines weight. You may want to re-evaluate your current gym routine and dietary habits to check if they are appropriate to your weight goal. A doctor’s consult may be helpful in ruling out illness-related causes of weight gain.


Question by starlight_memories

Hi Dr,

I have been trying to lose weight for the past few month due to i have been trying to get get menses every month.

So far, i have been trying to eat less and moderate exercise, but till now i still could not lose any weight.

And also, when i exercise too much at moderate speed, sometimes i feel leg cramps, fainting spells and also feel very hard to breathe properly. Because i fainted 4 month ago, and always i feel headache while i am working.

So what can i do now to lose weight other than diet and exercise, get regular menses and prevent severe headache?

Thank you.
starlight_memories

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

I would highly recommend that you see a doctor to aid in the management of your medical conditions and screen for any that you may not know of. An allied health professional, such as a dietitian and physiotherapist, may help in tailoring your diet and exercise regime such that they help you reach your goals in appropriate ways.

When exercising, one is often encourage to exercise at a moderate intensity. This means that on a scale of 0 to 10 where 0 is extremely easy and 10 is extremely difficult, you should feel that your exercise is around 4 to 6 in terms of difficulty. This means you should be slightly breathless but still able to manage short sentences. Try adding in stretches and make sure you take the time to warm up and cool down to help improve cramping. They may also decrease the sensation of light-headedness that may occur with a drop in blood pressure when you stop exercise too soon.


Question by genesis22

Hi

I have been attending hot yoga sessions once a week (yoga done in an environment of about 37 degree celsius). Sometime I lose a bit of weight after profuse perspiration during the routine (as opposed to normal yoga under room temperature).

I would like to enquire whether this form of weight loss/perspiration is healthy or if there are any known side effects? Thank you.

Regards
DL

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

You are experiencing weight loss that occurs solely due to the loss of water volume in your body. This is only temporary and the weight will regain to normal levels after you re-hydrate after the yoga session.

Dehydration of 3% to 5% loss of body weight may be tolerated. However, with increasing dehydration, physical performance deteriorates. Severe dehydration leads to electrolyte imbalances and is potentially fatal.

However, yoga is a good exercise to continue as it may help in injury prevention in improving flexibility and core stability. In terms of weight loss, it will be useful to consider other forms of cardio and strengthening exercises. Make sure you consult a health professional as required.


Question by healthblur

I go for a walk at night 2 to 3 times a week. Is it better to walk before or after dinner? My pace is not fast, it's just slightly more than a casual stroll. IS this okay if I walk about 45 minutes each time? I somehow can't bring myself to walk at a faster pace... Is such walking more effective than swimming at an equally leisurely pace? I hope to lose about 5 kg of weight ... Thanks

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

At a leisurely pace, the timing or distance of the walk largely does not matter as long as you are comfortable. However, you will not likely be able to lose much weight with low intensity exercise.

To achieve successful weight loss, the amount of energy you use should be more than the amount of energy you take in. Exercise intensity and duration will determine the amount of energy you use. Moderately intense exercise is recommended. On a scale of 0 to 10 where 0 is extremely easy and 10 is extremely difficult, you should feel that your exercise is around 4 to 6 in terms of difficulty. This means you should be slightly breathless but still able to manage short sentences. This is regardless of exercise type whether it be walking or cycling or swimming.

A duration of 150 minutes of exercise per week is recommended for health benefits. For weight loss, more exercise is better. The American College of Sports Medicine recommends a duration of up to 300 minutes of moderate exercise per week for weight loss.

Also, it is important to remember that a sensible diet is a must!


Question by dawnkie

i've been exercising for a year and the weight is still not dropping although i am going to gym regularly and eat healthily. my body seems to be very persistent in staying were i am even though i use iDAT to track my input/out put to ensure there is 500calories of deficit every day. although my weight did not drop, i am gaining more muscle, but as a lady i do not want muscle! :(

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

Although your weight is not dropping, the fact that you are gaining more muscle is a good thing. This means that your percentage of body fat is decreasing and this decreases your risk of cardiovascular and metabolic diseases such as diabetes. In the long run, this helps with weight maintenance and injury prevention.

As females do not have high levels of testosterone (in comparison to males), you need not worry that you will ‘bulk’ up too much. You will instead become leaner and look more ‘toned’.

If you feel that your current exercise and diet programme requires professional evaluation in achieving your goals, do approach the relevant health professional.


Question by jesschan

My 9 year old son is 40kg and has a height of 1.36m. As he is still at a growing age, I do not want to put him on a diet but I try to cut down his intake on carbo and sweet stuf since beginning of the year. However his weight hasn't come down. He is an active boy who does sports quite regularly. How can I help him to grow taller faster and control his weight?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

To help ensure optimal growth, ensure that your son has the appropriate nutrition and stays active. Of course, it would help if your son understands and agrees with your concerns.

It is good that your son is already active. Try exposing him to different types of physical activity to help maintain his interest and train different physical skills such as coordination and stamina. As much as possible, minimize the amount of time spent indoors in front of the computer or television.

You should also ensure that his food intake is healthy when he is away from home (e.g. in school). Try teaching him about the importance of a healthy and balanced diet. Encourage him to take an interest in a variety of food and show him that good food can taste good too!

It is probably best if you worked with the relevant health professional in tracking your son’s progress. After all, children have different requirements from adults.


Question by darren lim

Does exercising without reducing calories intake results in weight loss? I have put on 20kg in 2 years and the extra weight makes it difficult to exercise without straining my knees and ankles. What is the best recommended weight loss exercise? Thank you.

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

To achieve successful weight loss, the amount of energy you use should be more than the amount of energy you take in. Thus, assuming caloric intake remains reasonable, exercising technically can result in weight loss. However, expect a slower progress, which may impact your motivation if you are expecting a larger amount of weight loss in a shorter amount of time.

Unlike a daily caloric reduction in intake (e.g. 500kcal), it is a lot more difficult to maintain the same amount of caloric deficit via exercise alone. You will need to put aside time every day for exercise. If you are just starting out on an exercise programme, this is not recommended as you will need time to rest between sessions to allow recovery before your body adapts to the routine. Thus, I would encourage a two-pronged approach of dietary and activity changes to facilitate weight loss.

Low impact exercises include cycling and swimming. Brisk walking on flat ground is usually well tolerated. Try of a variety of exercises until you find one that you enjoy and does not cause much discomfort to your knees and ankles.


Question by sueting91

Hi Dr,

I am currently trying to lose some weight but everytime after exercising, I will tend to feel hungry? Is it ok if I eat after excersising or must I have my meals before I exercise? Please advise.

Thank you.

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

If you are eating before exercise, make sure it is a light snack and that you have had time to rest before you exercise.

It can be normal to feel hungry after exercise. As you have used up energy, hunger is the body’s signal to refuel. However, dehydration may also give rise to feelings of hunger. Make sure that you constantly hydrate yourself (with water, not sugary ‘energy’ drinks!) throughout and after your exercise session. Generally though, there are no issues with eating after exercise.

However, if you are trying to lose weight, eating before or after exercise may not help you achieve your goal. Weight loss depends on the amount of caloric deficit you are able to achieve. If you take in more energy than you have used during you exercise, no matter if it is before or after exercise, you will find that you gain weight instead! If you feel hungry, try drinking more water or having a light healthy snack such as one apple.


Question by meowy

Dear Dr, Why is it so hard to lose tummy fat ? Are there any specific exercises good for ridding the tummy fat ? I have seen many late 30s, 40s, 50s friends who are more active in exercising than me, but they still have a permanent tummy. Thank you..

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

Unfortunately, ‘spot reduction’ of fat does not work. No specific exercise may help to reduce the amount of fat in any specific area of the body. Through a sensible exercise and diet plan, successful weight and fat loss may be achieved throughout the whole body.

Although your friends exercise, they may still have a ‘tummy’ if they do not watch their diet. However, do not discount the importance of exercise. Exercise has many benefits that include the management of cardiovascular risk factors, and the increase and maintenance of muscle mass and endurance. You might want to include abdominal exercises to tone up the area.


Question by norahs123

Is 30 minutes of cardio-kickboxing for 5 days a week better than running 3km for 5 days a week?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

If your goal is weight loss, the important factors to consider regarding exercise is the exercise duration and intensity. Both will influence the amount of energy you use and therefore the amount of energy deficit you potentially achieve (assuming diet remains the same).

A longer duration and higher intensity of exercise increases the amount of calories you expend. Assuming that the duration of kickboxing and running is similar, you will need to find out if there is a difference in the intensity of each activity. You will be working harder if the intensity of an activity is higher.


Question by eccles

I recall reading in an article, we potentially lose 0.9kg of fat in a week when we are determined to generate a calorie deficit of 1,000 calories a day(reducing 400 calories from food and expending 600 calories from exercise). But I still have difficulty keeping weight loss of about 3 kg for more than 3 months. After cycling on a stationary bike, I observe that my appetite increases and I tend to eat more sugary foods. Please advise.

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

It is important to note that the caloric expenditure calculated on cardio machines (treadmill, cycles etc) are largely inaccurate unless you input your details e.g. weight. Also, as you lose weight, you actually expend less calories for the same exercise duration and intensity.

To maintain your weight loss progress, you will either have to increase your exercise duration or intensity.

It can be normal to feel hungry after exercise. As you have used up energy, hunger is the body’s signal to refuel. However, dehydration may also give rise to feelings of hunger. Make sure that you constantly hydrate yourself (with water, not sugary ‘energy’ drinks!) throughout and after your exercise session. If you still feel hungry, try having a light healthy snack such as one apple. Remember, you will still have your meal later, so there is no need to eat until you are full.


Question by sylviang

Dear Doctor,

I'm a F/Eurasian aged 59yrs old and weigh 88kgs. I also have HP and is on Atenolol 50mg every other day. About 5 yrs ago I had a r/knee replacement done.

I truly and sincerely need to lose weight as it is effecting my personal life and I am depressed when I cannot buy clothes. My husband is kind in that he does not say I am fat. But I know he would prefer me slimmer.

Acupuncture worked for me when I trid it some time back but right now I cannot afford another treatment.

Please help! Is there somewhere/someone I may go to for strict guidance and monitoring on my weight issue. I will be most greatful to have my life back. Regards, Sylvia

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

You might be experiencing the negative effects that weight can have on your physical, emotional and medical well-being. Try looking up a hospital-based weight management programme and see which suits you. You may want to find out about different programme components, costs, healthcare providers, and facility locations. For example, Singapore General Hospital’s Lifestyle Improvement and Fitness Enhancement centre has a multi-disciplinary team including medical doctors, physiotherapists, dieticians and psychologist who work together with you with the aim to achieve long-term weight loss and maintenance.

Of course, please keep in mind that whilst many health professionals may be involved in guiding and monitoring you, you will be the person who will ultimately put their advice into practice to achieve your goals.


Question by rsim

I do cycling for more than 30mins on weekends and I count my food intake calories too, however there is no change to my weight at all, it is always fluctuating, some days with 1kg more and next other day 1kg less, how do we achieve a more permanent weight loss. Also is there a best optimum time of the day to do these exercises for a more effective weight loss?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

The 1kg weight fluctuation you are experiencing is fairly common. In the healthy population, it is often due to water retention, which may be affected by physical activity and type and amount of food intake.

To achieve successful weight loss, the amount of energy you use should be more than the amount of energy you take in. In other words, you need to achieve an energy deficit. Consider evaluating both your exercise regime and diet again.

In terms of exercise, you may want to consider increasing the frequency or duration of your exercise. 150 minutes of moderate intensity exercise per week is recommended to improve health, or more to increase weight loss. Often, just meeting the goal of 150 minutes of exercise is enough to kickstart some amount of weight loss if an individual is not sufficiently active initially.

Ensure you are meeting the appropriate intensity of exercise as well. You should be slightly breathless but still able to manage short sentences.

Timing of exercise within the day does not make much difference to weight loss. However, it is likely to influence your motivation to exercise and therefore the likelihood that you will be able to maintain your exercise habits. This will impact the success of your weight loss and maintenance. Pick a day and time and type of exercise that you will enjoy.


Question by keesk

Dear Sir/Madam, I will exercise 4-5 days per week. Tuesday Zumba, Wed Yoga, Fri Pilates, Sat or Sun big walk round the park. Every exercise I will do at least 45min. I eat healthyly. But still I cannot loss weight. Please advise. Thanks.

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

You are certainly achieving sufficient durations of exercise. However, consider monitoring the intensity of your activity. On a scale of 0 to 10 where 0 is extremely easy and 10 is extremely difficult, you should feel that your exercise is around 4 to 6 in terms of difficulty. This means you should be slightly breathless but still able to manage short sentences. Also, try adding in some strengthening exercise. This will help to increase or maintain muscle mass, which may aid your weight loss. Or you might be gaining muscle mass which could explain why you are not lossing weight.

Evaluate your diet as well. Think about your food choices and portions. If you feel that you require further guidance on your diet, consulting a dietitian is often helpful.


Question by lovebellsg

When you say that walking, jogging and cycling are efficient in burning fat, what is the recommended duration and speed/intensity to promote weight loss? Do we need to incorporate resistance training too? I have been active in kickbox, step aerobics and jogging as exercises in my regime (doing one of it almost everyday for an hour) and have been watching my diet as well but weight loss has been minimal. How do I move on from here? Is hot yoga useful?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

Recommended durations of exercise for health is 150 minutes of moderate intensity exercise per week. For weight loss, the duration recommended is higher at 300 minutes of moderate intensity exercise per week.

To monitor activity intensity independently, on a scale of 0 to 10 where 0 is extremely easy and 10 is extremely difficult, you should feel that your exercise is around 4 to 6 in terms of difficulty. This means you should be slightly breathless but still able to manage short sentences.

To progress from your current status, please re-evaluate your goals. What is the amount of weight loss you have achieved successfully? Have you reached healthy weight for your height? Are your medical conditions well-controlled? Evaluate your exercise and diet according to what you know. Hot yoga helps to vary your physical activity and it may or may not aid weight loss.

If you require further help, consider approaching a health professional. There are hospital-based weight management programmes available across Singapore.


Question by yapangelina

Hi

Does off the shelves slimming pills help in losing weight.

There are so many products in the market now, are these tested and proven safe and effective by any health authorities.

Thank you and regards
Angelina

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

In general, slimming products claim to contain ingredients that either increase metabolism, decrease appetite or decrease absorption of certain food compounds such as fat. Unless they are medically prescribed, over the counter products tend not to have proven success for weight loss. However, you may note that the effects they purport to enable weight loss is also achievable by a sensible healthy diet and active lifestyle. Also, over the counter slimming pills may contain natural occuring substances that replicate chemicals such as caffeine and prove to be harmful for individuals with certain medical conditions. In any case, it is best to ask your doctor to clarify your questions about slimming products.


Question by alvinnah

Hi, I m 52 years old male, used to exercise a lot in my younger days. Ungone surgery for spondolysis on c3-c7 in 2008 n right knee replacement in 2010. Now still feeling tightness on my left arms n hands and still pain when walk. Trying very hard to control my weight of 82kg on my 1.74m height. Having difficulty to exercise, please advice what can I do? Thank you

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

It is good that you are motivated to exercise and manage your weight. Unfortunately, with your medical history, it would be best to consult your doctor or physiotherapist regarding appropriate exercise. Consider making changes to your diet as well to aid in your weight management.


Question by ireneneo

What's the best way to lose weight in the shortest time frame?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

There are many methods for weight loss. They range from lifestyle management that includes diet and activity modification, dietary supplements, medications and last but not least, bariatric surgery. Suitability for the different methods will depend on the individual and the health professional's assessment. However, note that underlying all successful weight management methods is an active lifestyle with a healthy diet. Crash diets or inappropriately excessive exercise regimes are not recommended as they tend to be unsustainable, and the individual's weight will tend to "yo-yo" and frustration builds up.


Question by kc_beary

I have been watching my diet for the past years but I still do not manage to lose weight. Is it because of early menopause that causes my weight to ballon and unable to lose it?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

Menopause results in a change in hormonal levels, which may cause an increased tendency of fat deposition around the abdominal area, as opposed to deposition around the hips pre-menopause. However, it is not often a cause for large increases of weight.

Try increasing gradually the amount of physical activity you do. 150 minutes of moderate intensity exercise per week is recommended to improve health. To increase the amount of weight loss, increase the duration of exercise up to 300 minutes a week.

Consider evaluating your diet again. There may be areas you are not aware of that could improve. You may want to consult a medical doctor as well. Screening and management of medical conditions is important as certain conditions may affect weight management.


Question by pelee0804

I've bn trying to lose weight by doing brisk walking for at least half an hr each time for 2 -3 times/week. In addition, I've reduce my intake of carbo for dinner by having a meal replacement drink or vegetables for past 3 months. Yet, I have not been able to reduce any weight, instead have add 1 - 2kg instead. I have hypothroidism and on medication. Not sure if that is the cause for not been able to reduce weight or dinner meal replacement is not good enough? Is there any alternatives?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

Try increasing gradually the amount of physical activity you do. 150 minutes of moderate intensity exercise per week is recommended to improve health. To increase the amount of weight loss, increase the duration of exercise up to 300 minutes a week.

Ensure that your exercise is also of the appropriate intensity. To monitor activity intensity independently, on a scale of 0 to 10 where 0 is extremely easy and 10 is extremely difficult, you should feel that your exercise is around 4 to 6 in terms of difficulty. This means you should be slightly breathless but still able to manage short sentences.

Unfortunately, thyroid conditions have a huge impact on weight management if not controlled properly. Work closely with your doctor to manage it well first. Drastic restriction from food or specific food groups may also affect weight management.


Question by popcoyosky

Hi, I have been trying to lose 3kg for good with no success, after managing to shed 1kg or so, the kilos gain back quickly if I do not stick to my restricted less oily, fried stuff diet and frequent walking, like walking for 20mins twice weekly. How efficient is walking to burning fat? What is the amount of fat that will be burned?

Answered by Stephanie Tan Tsin Tsing Physiotherapist Department of Physiotherapy Singapore General Hospital

Weight management depends on the balance of caloric intake and output. For successful weight loss, the amount of energy expended via physical activity must be more than the amount of energy taken in from diet. The fact that you have managed to lose weight through an increase of physical activity and dietary change showcases your success.

However, you must understand that whatever lifestyle modification that you make, if you were to return to your old habits, your weight will regain. Thus, ensure that whatever change you make to achieve your goal is sustainable.

The efficiency of exercise for weight loss will depend on its duration and intensity. Try increasing gradually the amount of physical activity you do. 150 minutes of moderate intensity exercise per week is recommended to improve health. To increase the amount of weight loss, increase the duration of exercise up to 300 minutes a week.

Ensure that your exercise is also of the appropriate intensity. To monitor activity intensity independently, on a scale of 0 to 10 where 0 is extremely easy and 10 is extremely difficult, you should feel that your exercise is around 4 to 6 in terms of difficulty. This means you should be slightly breathless but still able to manage short sentences.


Question by huangnicolette

Hi, how does metabolism works with weight loss? And how do we know, whether we burn fast or slow? My dietian told me I need 1300 calories daily base on my weight & height. May I know what kinds of exercise can help to loose the hip & thigh area? Thanks a lot !

Answered by Png Eng Keat Physiotherapist Department of Physiotherapy Singapore General Hospital

Hi huangnicolette,

There are no exercises which are specific to losing weight at the hip and thigh area. To lose weight at a specific area is what is known as “spot reduction” and it is a myth perpetuated by false advertising of the fitness paraphernalia industry. Weight loss can only be general, and where you lose the fat first is determined more by genetics than how often you work the muscles of a certain area.

For weight loss, the recommended exercise duration is 300mins/week. Some good modes of exercise include brisk walking, jogging, training on the elliptical machine or cycling. The exercise should be at intensity where you would find it mildly difficult to hold a conversation with a friend.

What you mean by “metabolism” in this context would be more precisely defined by the term “resting metabolic rate”, which is the rate of energy expenditure of a person at rest to maintain the basic function of the body. Knowing your resting metabolic rate is useful as it gives you an indication of your energy requirements. The key to weight loss is still to increase physical activity and maintain the diet as advised by your dietician, so as to achieve an energy deficit.


Question by Mark

For exercise and diet for fat loss for people with knee pain,

  1. What exercises can a person (age: 50+), with bad knee pain, do to achieve fat loss?
  2. Is it advisable to consume less Carbs after 6pm to achieve fat loss?
  3. Does drinking Green tea once a day, together with doing stationary bike cycling for 30 mins (3 times a week) help to achieve fat loss?

Please advise me,

thank you.
Mark

Answered by Png Eng Keat Physiotherapist Department of Physiotherapy Singapore General Hospital

Hi Mark,

It depends on what knee condition you are having and how the condition is limiting your daily activities .Low impact exercises which do not excessively load your knees may be suitable for you. Doing these exercises 3 times a week for 30 minutes at a moderate intensity can help with fat loss but do seek your doctor’s advice before commencing exercise.

Green tea is a beverage that is drunk throughout Asian countries for health effects. There are studies which showed that drinking green tea helped with weight loss and weight maintenance. However due to the fact that green tea contains caffeine, there may be certain precautions to note when drinking it, especially if you have medical conditions like heart problems and bleeding conditions. Do consult your doctor if you are unsure.

The amount of caloric deficit determines your weight loss, not so much the timing of your food intake. Generally as long as you keep to a healthy diet with 5 – 7 servings of carbohydrates, 2 servings of fruits, 2 servings of vegetables and 2 – 3 servings of meat, your diet plan should be sufficient, unless otherwise advised by your healthcare professional.


Question by sasamilee

Is it possible for some people to be genetically predisposed to gaining weight easily and/or losing weight easily? Does metabolic rate come into play at all? If one really is genetically predisposed to gaining weight easily, should the calorie intake and amount of moderate to intensive exercise be different from what is typically recommended?

Answered by Png Eng Keat Physiotherapist Department of Physiotherapy Singapore General Hospital

Hi Sasamilee,

Resting metabolic rate is the rate of energy expenditure of a person at rest to maintain the basic function of the body. There are misconceptions that a weight gain is perpetuated by a lower (or slower) resting metabolic rate as the person tends to “use up less calories”. However it does not play a pivotal role in weight gain or weight loss unless you have a medical condition or if you restrict your caloric intake excessively.

Genes do play a role in predisposing a person to excessive weight gain. However it is usually the interplay of environment and genetics that results in obesity, and not just genetics being the sole cause. With sufficient physical activity levels and caloric restriction, even one with a predisposition can remain at a healthy weight. To lose weight, one might need to spend up to 300 minutes a week exercising at moderate intensity while limiting food intake so as to have an overall caloric deficit.


Question by jesslyn

Hi,

I want to lose weight fast, and i am very particular about my huge thighs.

What is the best way to lose weight fast and slim down the thigh area?

Thanks
Jesslyn

Answered by Png Eng Keat Physiotherapist Department of Physiotherapy Singapore General Hospital

Hi Jesslyn, There are no exercises which are specific to losing weight at the thigh area. You cannot have weight loss targeted at a specific area through specific forms of exercise. Weight loss can only be general, and where you lose the fat first is determined more by genetics than what exercise you do.

You would want to start by exercising for 30 minutes at least 5 times a week. Choose an exercise that involves major muscle groups in the body. Some good modes of exercise include brisk walking, jogging, training on the elliptical machine or cycling. The exercise should be at intensity where you would find it mildly difficult to hold a conversation. You can include exercises to tone up the thigh areas.


Question by joxin84

So could you please advise where can we get such effective weight loss plan? Possible to do it in all restructure hospitals?

Answered by Png Eng Keat Physiotherapist Department of Physiotherapy Singapore General Hospital

Weight management program is available in most restructure hospitals. In Singapore General Hospital, LIFE Centre offers weight management program. The program adopts an integrated approach to help you lead a healthy lifestyle and in the process, achieve long-term weight loss and weight maintenance. It comprises a team of doctors, dieticians, psychologist and physiotherapists.


Ref: U11