Weight Management

With the increasing prevalence of obesity and high prevalence of underweight, and the huge burden of associated diseases/morbidities, there is a demand for better public education on the management of weight problems.

Thursday, August 31, 2006

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Weight Management in Total

Weight management means keeping your body weight at a healthy level.
The terms "overweight" and "obese" are used to describe excess body weight. They do NOT mean the same thing.

Overweight can mean being very heavy in weight but not necessarily having a large amount of body fat. Overweight may mean more muscle, which is due to more lean body tissue. An athletic person can weigh more than is recommended based on desirable body weight calculations, but would not be considered obese because most of the weight is from muscle and not from fat.

Obese refers to a large percentage of body fat, no matter what the actual body weight is. People can be obese and weigh an appropriate amount for their height because a large percentage of their weight is from fat.

Weight management for people who have been overweight involves continued physical activity and monitoring of the amount of food eaten.


Anorexia nervosa and bulimia are eating disorders associated with a negative alteration in body image. Anorexia nervosa is a disorder of extreme self-imposed limitations of food, resulting in dangerously rapid weight loss to the point of starvation. This disorder is most commonly found in adolescent females, but may also occur in males, children, and adults.

Bulimia is binge eating followed by self-induced vomiting and is frequently associated with anorexia nervosa. Often times there is no significant weight loss and the condition may not come to medical attention until the individual seeks help.

Excessive intentional weight loss can cause a person to be dangerously underweight. For these people, weight management involves maintaining sufficient intake of food to prevent losing the weight that has been gained.


The percentage of body fat can be determined by a registered dietitian or an exercise physiologist. Recommendations on body fat ranges follow:

The average adult woman in the United States has approximately 22 to 25% body fat. A healthy amount is 20 to 21%. A ratio of 30% body fat is considered obese.

Adult men in the United States average 17 to 19% body fat; 25% or higher is considered obese, and a desirable amount is 13 to 17%.

An easy way to determine your own desirable body weight is to use the following formula:

Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.
Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch.
For a small body frame, 10% should be subtracted; for a large frame, 10% should be added.


To maintain one's weight, the following formula can be used:

10 Calories per pound of desirable body weight if the person is sedentary or if they are very obese.
13 Calories per pound of desirable body weight for low activity level, or after the age of 55 years.
15 Calories per pound of desirable body weight for moderate activity.
18 Calories per pound of desirable body weight for strenuous activity.
Activity levels:
Low activity: No planned, regular physical activity; occasional weekend or weekly activity is the only type of physical activity (like golf or recreational tennis).
Moderate activity: Participation in physical activity like swimming, jogging, or fast walking, 30 to 60 minutes each time.
Strenuous activity: Participation in vigorous physical activity for 60 minutes or more at least 4 to 5 days per week.


Do not eat meat more than once a day. Fish and poultry are recommended above red or processed meats because they are less fattening.
Avoid frying food. Your food absorbs the fats from the cooking oils, increasing your dietary fat intake. It is recommended that you bake or broil food. If you do fry, use polyunsaturated oils such as corn oil.
Cut down on your salt intake, whether it be table salt, or flavors intensifiers that contain salt such as monosodium glutamate (MSG).
Including adequate fiber in your diet is very important. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole grain foods.

Do not eat more than 4 eggs per week. Although they are a good source of protein, and low in saturated fat, eggs are very high in cholesterol, and should be eaten in moderation for that reason.

Choose fresh fruit for deserts rather than cookies, cake, or pudding.
Too much of anything has its drawbacks, whether it be calories, or a particular type of food. A well balanced diet with creativity and variety are best suited to your needs.

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Soy. The best Nutrition?


The soybean has been a part of the human diet for almost 5,000 years. Unlike most plant foods, the soybean is high in protein and is considered equivalent to animal foods in terms of the quality of the protein it contains.


Soy in your diet can lower cholesterol. There are many scientific studies that support this conclusion. In fact, the Food and Drug Administration (FDA) agreed that 25 grams per day of soy protein, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Other potential benefits include:

fewer menopausal symptoms
reduced risk of osteoporosis
possible prevention of hormone-dependent diseases, including breast cancer, endometrial cancer, and prostate cancer

Call Andy at 6016 - 3697185 now !! Your Weight Management coach is ready to get your dream body come true. Believe it or not, with RM 300++ you can lose your weight within a month! or log on to this site to gain more info about it.

Wednesday, August 30, 2006

Obesity and Heart Failure

Doctors have suspected for a long time that overweight patients appear to have an increased risk of developing heart failure, but most believed that the heart failure resulted from the diabetes, high blood pressure and coronary artery disease associated with obesity. Now, however, a new study - published in the August 1 issue of the New England Journal of Medicine - shows that obesity itself (and not just the associated medical conditions) can lead to heart failure.

Furthermore, the study shows that even excess body weight - in people who are not considered obese - substantially increases the risk of heart failure.

The investigators followed 5881 individuals enrolled in the Framingham Heart Study, who were either obese or merely overweight, for an average of 14 years.
After adjusting statistically for other risk factors for heart failure (such as diabetes, coronary artery disease or hypertension,) those who were merely overweight had a risk of developing heart failure that was 34% greater than in non-overweight individuals; while those who were obese had an incredible 104% increase in risk.
The bottom line: even if you're entirely healthy otherwise, being obese (or merely overweight) still places you at risk of developing heart failure. This new finding should give both doctors and patients even more impetus to encourage weight loss (as if they didn't have enough already.)

Why does obesity lead to heart failure?

As pointed out in an editorial that accompanies this article, there are problems associated with obesity that were not accounted for by this study. It is known that obesity can cause left ventricular hypertrophy (LVH, or thickening of the wall of the heart's left ventricle,) for instance. Longstanding LVH can eventually lead to heart failure. Further, obesity is associated with metabolic syndrome X - a metabolic disorder that can cause serious lipid abnormalities. It is possible that the LVH and/or metabolic syndrome (neither of which were accounted for in this study) may explain some or all of the excess in heart failure observed in overweight patients.
If so, then treatments aimed at ameliorating the LVH and metabolic syndrome X might help to prevent heart failure. This theory will undoubtedly be tested in clinical trials. Until then, prudence dictates that individuals who are substantially overweight redouble their efforts to exercise and lose weight. If they have hypertension, lipid abnormalities, metabolic syndrome X, or other risk factors for heart disease, aggressive management of all risk factors is needed.

Tuesday, August 29, 2006

Prevalence of Weight Problems in Malaysia

Ministry of Health Malaysia conducted a National Health and Morbidity Survey II on 80,000 adult subjects between 1996 and 1997. They found that 4.4% and 16.6% of the population were obese and overweight respectively. Based on the adult population (males and females) aged between 20-59 years old of 10.4 millions (1996 Population Consensus, Statistics Department), it is estimated to be about 450,000 obese and 1.72 million overweight adult Malaysians respectively. The survey also found that 25.2% or 2.62 million adult Malaysians were underweight (based on BMI < 18.5).