According to the National Health Survey, a survey conducted every six years, obesity rates have nearly doubled in Singapore, from 6.9 per cent in 2004 to 10.8 per cent in 2010.

“Obesity is defined as the excess body fat in a person, and the recent trend of expanding waistlines can be attributed to the excess in​ caloric intake resulting form a more westernized diet and a more sedentary lifestyle. On top of that, obesity is a complex medical condition involving various genetic, environmental and psycho-social factors,” says Dr Tan Hong Chang, Consultant at the LIFE Centre, Singapore General Hospital (SGH), a member of the SingHealt​h​ group.

Simply put, with a decrease in physical activity and an increase in caloric intake, it is easier to become obese.

Say no to expanding waistlines!

Here are five simple tips to manage your weight

  1. Mind your calories:

    2. Not many people realise how many calories they are consuming in their daily diet. Even regular 3-in-1 coffee has approximately 100 calories per cup, so having a few​ javas a day can add up.

  2. Skip the gravy:

    3. While gravy doesn’t appear to have a high fat content, it does especially for dishes with a lot of visible oil floating on them, and it can contribute to those extra calories. So skip the gravy, and just eat the main dish ingredients.

  3. Have regular meals to keep your metabolism up:

    4. It is important to consume regular meals. Otherwise your metabolism might go down and it will lead to weight gain. Having irregular meals may also lead to increased intake of high fat snacks that are easily accessible and this in turn increases your calorie intake.

  4. Consume less fat and sugar:

    5. Be wary of fat and sugar in your food. Even what you drink matters. For instance, not many are aware that fruit juices are high in sugar.

  5. Keep moving:

    6. Make it a point to be physically active. If you are working at a desk-bound job, you can still work in some simple exercises and physical activity, like standing while making a phone call or walking to the toilet more often.

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See next page for information on how to measure BMI and the ​health complications of being overweight​.​

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Ref: T12​