Question 1

I have a weight problem. I want to achieve the suitable weight. What should I do to achieve the ideal body weight and the proposed menu for me to lose weight?

Answer 1

To get the ideal body weight and then maintain it, you should do the following:

1. Set a target to be achieved.
2. Eat a healthy and balanced diet.
3. Be active and exercise regularly.

Know your target weight First you need to know the status of your current weight. This can be done by calculating the Body Mass Index or BMI using the following method:

• i. First determine your weight in kilograms and height in meters.
• ii.Calculate your Body Mass Index (BMI) as follows:
  

  BMI (Body Mass Index)	=	____Weight (kg)_____
  		Height (m) x Height(m)

• iii. Compare your BMI value below:

If you are overweight or obese (overweight), you can lose 10% of your weight within 6 months. For example if your weight is 80 kg you can lose 8kg in 6 months or 1 to 1.5kg per month.

It is better if you also know the percentage of your body fat by assessing the percentage of body fat at the health clinics. This is particularly important for men who have a lot of muscle mass such as body-builders who often have BMI above 25 Losing weight is actually to reduce excess fat in the body (not to reduce muscle mass). This can be achieved by burning fat during physical activity or exercise while reducing the formation of excess fat through a good and orderly diet plan.

Eating a healthy and balanced diet. First you need to know the number of calories you need per day before formulating your diet plan. In general, the number of calories for an active medium built man and woman are 2000 calories and 1800 calories respectively. Based on estimates of the required calories, eating a healthy and balanced diet is as follows:

1. Cut down on fried foods, oil and “santan”..
2. Fill up on vegetables, salads and fruits. They are low in calories and make you feel full for a longer period.
3. Select or prepare food by steaming, boiling, grilling and “stir” frying, if necessary, use a little oil.
4. Limit sugary drinks, replace it with plain water and drinking enough (drink at least 8 glasses per day).

Be active and exercise regularly

1. Be active every day by doing moderate-intensity physical activity at least 30 minutes a day, such as climbing stairs, gardening, cleaning the house, etc. This activity can be continuous or an accumulation of 10 minutes per session to achieve the total of 30 minutes per day.
2. Do exercises of moderate or high-intensity for at least three times a week. If you do moderate-intensity exercises such as brisk walking, cycling or playing badminton it should be at least for 45 to 60 minutes every day. Your body should be rested for a few days of the week if you do high intensity exercises such as running and other aerobic exercises.

Question 2

I want to ask a few questions about the fat and bloatedness after marriage. Why does it happen?

• Is it a natural state that occurs after a person is married?
• Is the eating habits of Malaysians was the main cause?
• Why?
• What about sexual activity? Would it also be said to be the cause of overweight and obesity?
• Frankly speaking, a person will experience weight gain. Is this a normal increase?
• Why do women after childbirth become fat?
• Will an unhealthy lifestyle cause their bodies to grow obese?
• How does one maintain an ideal body shape?

Answer 2

1. Marriage does not cause weight gain. For adults, weight gain after marriage is not a natural phenomenon. The weight gain is due to lack of physical activity and excessive eating.
2. The main causes of obesity among adults in Malaysia are :
   • Low level of physical activity
   • Excessive Eating
   • Eating fried or fatty food.
3. A study in Malaysia found that many adults are physically inactive. Much time is spent watching television, while daily activities such as office work, computer and car use for travel consumes minimal energy. Thus, a person’s energy needs are low, but at the same time he or she is eating more than needed. When energy intake is higher than needed, the body will store excess energy as fat and subsequently the body weight increases.
4. There are no scientific studies linking sexual activity with obesity. In fact there are studies that show sexual activity is a physical activity that burns energy.
5. Adults who have reached normal (ideal) weight should not gain weight. Weight gain increases the risk for chronic diseases such as diabetes and high blood pressure.
6. There are several reasons why women become fat after giving birth. Women during pregnancy will increase their weight naturally. This is because during pregnancy, hormonal changes occur that cause the body to accumulate fat and fluids. Accumulated fat will be used to make breast milk after childbirth. One of the reasons why women become fat after giving birth is that they do not breast-feed after delivery. If women do not breastfeed, the fat stored during pregnancy will not be used to make milk, and will continue to accumulate in the body. The second likely reason is that women after childbirth do not eat a balanced diet and do not increase their physical activity.
7. Lack of a healthy lifestyle is among the main reasons for overweight. Maintaining a healthy lifestyle, such as healthy eating,being active ,keeping good mental health and not smoking is important in maintaining a healthy weight.
8. To maintain ideal body weight, a person should eat a variety of foods. Do not eat too much of high-calorie foods. The quantity of food such as rice should be based on needs. Eat less fried and greasy foods and replace them with less sweet drinks, water and fruit juices. One should be careful with the amount and types of food consumed during regular meals. Avoid skipping meals, as this will make one very hungry and will contribute to increasing the potential of overeating during the subsequent meals.

   Apart from diet, physical activity should also be improved. Make your life more active every day by doing moderate-intensity physical activity for at least 30 minutes a day, such as climbing stairs, gardening, cleaning the house and the like. This activity can be performed continuously or accumulated in 10 minutes per session to achieve the total 30 minutes. Besides, do exercise of moderate intensity or higher for at least three times a week. If you do moderate-intensity exercise such as brisk walking, cycling or playing badminton it should be at least for 45 to 60 minutes every day. The body should be rested a few days of the week if you do high intensity exercises such as running and other aerobic exercises.

Question 3

I am under weight. I have often been advised to eat a lot more, but my eating with other friends I have never skipped breakfast, lunch or dinner. What can I do to increase my weight?

Answer 3

We suggest that you undergo a comprehensive medical examination to ensure you do not have any other health problems. If your appetite is normal, then it should not worry you. You may need to eat more frequently (at least 6 times a day which consist of 3 main meals and 3 small meals). You can eat rice, noodles or bread as a main dish with fish/chicken/meat with vegetables and fruits. Eat a sandwich, dumpling or porridge (bean soup) as a snack. Occasionally eat high-calorie foods such as “murtabak” or egg/cheese burgers to increase your calorie intake. Be sure to drink fresh milk every day (not sweetened or condensed milk!). If you have a lack of appetite, add multivitamins and B-complex vitamin to your diet.

Last Reviewed: 30 January 2012