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Being Overweight: Is it the norm for adults in Singapore?

In Singapore, the percentages of adult Singaporeans who are overweight are 31.7% for men and 21.2% for women in 2014. By 2025, the percentages are estimated to increase to 36.5% for men and 21.7% for women, according to the World Obesity Federation.

When living with a Body Mass Index (BMI) of over 25, patients are at higher risk of diseases that include cardiovascular (heart and blood circulation), high blood pressure, type 2 diabetes, colon and breast cancer, depression and other mental disorders that impact their productivity at work and their overall quality of life.

We might know what are the true causes to obesity but let’s take some time to know the causes of obesity and how it could be prevented or treated.

Causes

Source: IELTS WordPress (https://ieltsunlocked.wordpress.com/2019/04/27/ielts-essays-real-test-causes-and-solutions-lack-of-exercise/)

#1 Lack of physical exercise / activity 

Nowadays we rely a lot on public transport or private car hires to get to our destinations. We no longer walk as much as we used to. And since most chores are done by machine, we have been leading a sedentary lifestyle.

#2 Poor Lifestyle choices

Choosing a diet high in simple carbohydrates (sugars, soft drinks, beer, etc) may contribute to weight gain easier as they are rapidly absorbed into the bloodstream than complex carbohydrates (pasta, brown rice, vegetables, etc) and causes a more pronounced insulin release after meals than complex carbohydrates. That could contribute to the weight gain. Eating in moderation is important as well.

#3 Irregular Mealtime

Having irregular timing to eat and eating lesser than recommended can cause a weight gain. As if you tend to eat two meals a day, you might overeat and causes large spikes of insulin after meals. When you eat small meals regularly, it can stable the insulin production level.

#4 Diseases

Hypothyroidism, insulin resistance, Prader-Willi syndrome, polycystic ovary syndrome, and Cushing’s syndrome can lead to obesity.

Pills macro

#5 Medications

Medications that causes weight gain includes antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, steroids, and beta blockers. Please seek your doctor if you need to find out more.

#6 Genetics 

The genes we inherit from our parents may affect the amount of body fat we store and where is being distributed. It contributes to our metabolism rate as well and how fast we burn our calories during exercise.

#7 Social Issues

As there isn’t enough education, some people might not have the right access to healthier foods, or taught the healthy way of cooking. Or even buying healthier food might cost double more than a fast food meal.

#8 Emotional issues

Stress might cause you to look for more “comforting”food which are high in calories. Lack of sleep can cause changes in your hormones that increases your appetite. And crave for food high in calories and carbohydrates as well.

Prevention

It doesn’t mean that only when you are at risk of obesity or overweight now then you start to look at the problem. Like the saying, prevention is better than cure. These are all steps to help maintain a healthy diet and lifestyle.

#1 Exercise regularly

You will need about 4 hours a week of intensity activity to prevent weight gain. Some exercise that you can do often include fast walking and swimming.

#2 Follow a healthy eating plan

Choose whole grain foods such as brown rice and whole wheat bread. Avoid highly processed foods made with refined white sugar, flour and saturated fat. Best is you can cut sugar in your diet, you will see a significant results.
Consume more of Protein, “Good”Fat and low-carb vegetables in your diet.
 
Protein Sources
  • Meat: Beef, chicken, pork, lamb, etc
  • Fish and Seafood: Salmon, trout, shrimp, etc
  • Eggs: Whole eggs with the yolk are best
“Good”Fat
  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Butter
 
Low-Carb Vegetables
  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Kale
  • Brussels sprouts
  • Cabbage
  • Lettuce
  • Cucumber

#3 Monitor your weight regularly

When you take notice of your weight, you tend to know and be mindful about what you are eating and how have your efforts being paid off.

#4 Be consistent

There is no miracle in weight loss. Definitely not a overnight thing, but when you stick to your plan, you will see it happening.
If above mentioned is something you have tried before, but still not seeing the results that you have. Then this might be something you can look into, LivingLite – a clinically supported weight loss management programme.
Being one of the first in Singapore to launch this programme, MyDoc , together with Guardian Health & Beauty , iNova Pharmaceuticals , and Vista Health. This consortium is supporting Singaporean’s on their path towards a healthier lifestyle and improving the quality of life.  Alongside the health issues for the individual citizen, it will further stress Singapore’s healthcare and economic system, exacerbating present-day issues.

LivingLite removes the guesswork and the hit-or-miss approach to weight management, making it a more consistent and well supported effort. Patients who follow the programme are monitored closely to lose weight effectively and safely and more importantly, to maintain their healthy weight.

For more information, visit https://www.my-doc.com/ and https://www.my-doc.com/livinglite/

Sources:

https://www.medicinenet.com/obesity_weight_loss/article.htm

https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742

https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible#section3

Eunice Tan
Eunice Tan
I'm a mom of two, being in the 90s I want to share more insights of what Ladies can do in a community together.
The Ladies Cue is a Lifestyle Community across Asia (Founded in Singapore) that brings ladies trends and happenings about Beauty & Wellness, Food, Fashion, Travel and Parenting through digital and offline platforms.
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