Singapore chef of Michelin-starred restaurant sheds over 30kg: How he and others sustain their weight loss
[SINGAPORE] Han Li Guang, chef of Michelin-starred restaurant Labyrinth, is used to eating good food. A lot of it.
'In the past, my wife would always scold me when we went overseas. I'd book two fine-dining meals a day. We'd barely finish one, and go for dinner already. And I always over-ordered – rich, fatty food,' he says. 'Nowadays, I book only one fine-dining meal once every two or three days while on holiday.'
And for a top chef, his meals today are downright repetitive – revolving around rice, chicken breast, eggs and prawns.
His commitment to his cause – triggered just before his 2022 wedding – led to his weight falling from a peak of 94 kg to a low of 62.5 kg earlier this year. Hitting the gym six days a week, he also brought his body fat down to just 9.5 per cent, but he is now on a bulking phase to gain more muscle mass.
It may sound like too much of a challenge, but for Han and others like him, traditional weight-loss methods involving diet, exercise and sheer determination beat any quick fixes.
Chef Han Li Guang when his weight loss was stagnating at around 80 kg (left), and after he started working out with a personal trainer. PHOTO: MATTHEW LU/ABDUL TSAQIF/INSTAGRAM/HAN_LG
Feeling healthier, happier and mentally stronger are just some of the benefits these adherents gain. They also learn about nutrition and correct common misconceptions about food and exercise.
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Injectables good, lifestyle changes better
The Singapore 2021/2022 National Population Health Survey found that about one in nine residents (11.6 per cent of the population) aged 18 to 74 were obese, up from about one in 10 (10.5 per cent) in 2019/2020. Obesity was more common among males, and highest among adults aged 40 to 49.
Injectables using glucagon-like peptide 1 agonists (GLP-1s) – Ozempic is an example – are drugs for treating Type 2 diabetes, but have been making headlines for successfully kickstarting weight loss by suppressing appetite. GLP-1s such as Saxenda and Wegovy have been approved for weight-loss treatment in Singapore. But patients have to meet certain criteria and can get these drugs only through prescriptions from licensed medical professionals.
Boxes of Ozempic and Wegovy. PHOTO: REUTERS
It is important to know that these are not lifestyle products or quick fixes for those seeking to slim down. The findings of a meta analysis of 11 studies of older and newer GLP-1 weight loss drugs by the University of Oxford, presented at the European Congress on Obesity this month, noted that users regained all the weight they lost within two years of cessation.
Of course, there is still an important role for these medications. There is now a better understanding of how complex weight loss is and why certain individuals are more susceptible to being overweight, making weight-loss for them an uphill battle, says Dr Joel Foo, medical director at ATA Medical.
This is why drugs like GLP-1s are game-changers for patients, especially in the control of blood sugar levels in diabetics. 'Weight loss at its crux is really about the treatment of metabolic syndrome, nothing more,' says Dr Foo.
After some time, drug-induced weight loss typically plateaus. To make weight loss sustainable, behavioural changes involving exercise and eating habits are pivotal, especially when the patient is coming off GLP-1s.
'That's why the use of such medications really requires a lot of hand-holding,' adds the doctor, who says he used to be 'a fat kid' put through the now-defunct weight-loss Trim and Fit programme in school.
What is unknown about the use of GLP-1s is how exactly they affect muscle loss and changes in body composition, says Dr Naras Lapsys, chief clinical officer and senior dietitian at Chi Longevity. He has a doctorate in molecular genetics and spent the first decade of his career studying obesity before becoming a consultant dietitian.
'Taking these medications alone without thinking about your resistance exercise, protein intake and the risks they may have on your body composition are probably some of the many issues that need to be addressed,' he says, noting that losing muscle mass is detrimental.
Personal trainer Titus Toh points out that a calorie-deficit diet will cause weight loss, but an 80 kg male with 5 per cent body fat looks 'wildly different' from one with 25 per cent body fat. 'You lose fat by building muscle and there are many benefits to that, but the obvious one is that metabolism is increased, so the body can sustain itself better. People always look for the quickest or most convenient method, but whatever is built to last is often not achieved quickly.'
Slow and steady – with accountability
Han admits the first three months of his weight-loss journey were the hardest, especially when it came to eating: 'Fifty per cent of the battle is won in the gym, and the other 50 per cent, outside of it.'
But once he got the hang of his diet – planned by Toh – and understood the science behind food, 'it was easy' building it into his lifestyle. And that includes handling dinner invitations and the 'many good meals' that come his way.
No matter how late his day ends, Chef Han Li Guang exercises first thing the next morning. PHOTO: INSTAGRAM/HAN_LG
'There's a lot of discipline on my end,' he says, noting that he still tastes his restaurant's food, does research and development, and often travels for work. So he stays accountable by tracking his caloric intake with the popular MyFitnessPal app, looks for hotels with gyms and brings protein shakes along. And no matter how late his day ends, he exercises first thing the next morning.
'I'm 40, I'm married. Why am I doing all this? To feel good about myself. I want to be fit mentally and physically, I want it natural and sustainable, so my lifestyle can incorporate what I'm doing as a chef and restaurant owner. Health should be a long-term decision.'
Similarly, it was a slow and arduous journey for Bernard Soh, who was overweight for most of his life. Soh weighed 99 kg and had high blood pressure and sugar levels before the Covid pandemic struck. His doctor offered him Saxenda, but he declined, wary of possible side effects and other complications.
Instead, the senior manager at Dolby Laboratories chose to exercise. 'During the pandemic, there's only so much Netflix you can watch, so I tried walking a bit just to get some fresh air.'
The walking became running, and Soh was soon challenging himself. 'Once you start dropping a few kilos, it really motivates you to do even more.' He read up on nutrition, learning how to eat better and exercise right, tracking his progress as he went along. Like Han, his biggest challenge was food – or lack thereof. He was hungry every night and struggled to fall asleep.
'I was really messed up because my blood sugar level was very low ,and I'd wake up extremely moody.'
So he drank tea to fill his 'very big' stomach and contain his hunger. 'These are psychological things, and I needed to accept the hunger and refrain from snacking. This took a long time, six to nine months for me. It was very, very hard.'
But in time, his body adjusted to the lower caloric intake. He began to feel better. This is a huge contrast to the past, when he ate whatever he could conveniently get his hands on. 'It's like 'I'm going to settle a hunger problem now'. So, anything goes. I don't know how many dinners and suppers I used to have (every night).'
Today, the 46-year-old tracks his diet and exercise six days a week, even though his regional role requires him to travel two to three weeks in every month. At his thinnest, he weighed 66.7 kg, but he is now 75 kg, bulking up for muscle growth.
He enjoys running, something he could never imagine himself saying before. 'I used to take taxis everywhere. But now, I'd gladly walk 2 km home from my gym.'
It helps that staying accountable and tracking calorie-consumption has become easier and more convenient. Financial-services consultant Desmond Fu worked out at least five days a week and shed some 20 kg from his 78 kg frame in 2009. Realising he could lose weight, the 49-year-old began focusing on building muscle, which he needed to do to reduce his level of body fat. That was when he turned to Welling AI, an app by a Singapore-based startup which works like a virtual nutrition coach powered by artificial intelligence.
Financial-services consultant Desmond Fu at his heaviest. PHOTO: DESMOND FU
The 49-year-old is now at a healthier weight. PHOTO: DESMOND FU
Having used it since Chinese New Year, Fu, who says he puts on weight easily, discovered how 'very innocent-looking snacks' can be extremely calorie-dense. By actively adjusting his food choices to stay within his calorie count, the father-of-four now weighs 61.5 kg.
Welling AI's co-founder, technopreneur Philip Man, says the app – launched in August 2024 – was trained on Asian food data. Users log meals via photos, voice or text and get calorie and macronutrient estimates. Personalised feedback, aligned with the user's goals, takes the form of 'positive reinforcement' and meal suggestions.
Welling AI's app is trained on Asian food data. PHOTO: WELLING
Users of Welling AI get personalised feedback in the form of 'positive reinforcement' and meal suggestions. PHOTO: WELLING
The app now has a few thousand paid subscribers and is averaging 50 to 60 per cent month-on-month growth.
'Becoming mindful about what you're eating is a much better long-term habit that will get you into general health than a quick fix,' says Man.
A cause greater than weight-loss
It is often the struggle with sticking to a diet and exercise plan that leads many to give up. 'First of all, acknowledge that making changes is often difficult,' suggests Dr Lapsys. 'Weight loss is a long and slow process. So it's better to make one or two changes and bed them down as successful habits before taking on more. Frame the small changes you make not as sacrifices, but as alternatives that are compelling, or find upsides to the changes you've made. That's a very good starting point.'
For Toh, it is most important to keep purpose in mind.
'Understand why you're doing what you're doing,' he emphasises. 'If you put the aesthetic part aside, it's more about leading a healthy lifestyle. Shouldn't it be a norm to know what and exactly how much you're putting into your body, instead of being judged for bringing your own home-prepped meal when eating out? It's funny how when you choose to take control of your health and diet, you get criticised, when it should be the other way round.'
Besides, when one knows how to track food consumption and incorporate different food sources, there is still flexibility within meal plans, he says.
Indeed, a common refrain is that one should not be too harsh on oneself.
'If you're consistent 80 per cent of the time, I think it's fine,' says Fu. 'It retains your sanity. I mean, I still eat ice cream. I just make up for it and work within my calorie budget.'
Adds Soh: 'I used to be very precise about the metrics. And sometimes, it's very hard to track when you're travelling. But after a while, you roughly know the correct portions. I try to meet the goal and sometimes, I fluctuate a bit, but it's fine.'
The good thing is, the health benefits of weight loss also come with less-obvious perks.
For instance, his blood work results are now good; he feels more confident and enjoys buying clothes. 'Previously, I had to look for XL- or XXL-sized clothes, and felt very discouraged. But now, size M is big enough. These are the small victories people don't know about.'
The physical change has also given him greater mental strength. 'I have become more focused and determined. I used to look for the easiest way out of every situation and avoided making difficult decisions, especially when I was tired. But today, I think 'Whether it's good or bad, I'll see this through'. So it has really helped me in terms of changing my mentality.'
At the end of the day, Han says weight loss 'doesn't have to be painful'.
'You just have to be very disciplined and mindful about what you're eating. I'm a chef. I'm exposed to all this good food. So the good news is: if I can do it, others can too.'
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CNA
17 hours ago
- CNA
Having always struggled to make friends at school or work, this is how I started seeking out real connections on my own
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Business Times
a day ago
- Business Times
Singapore chef of Michelin-starred restaurant sheds over 30kg: How he and others sustain their weight loss
[SINGAPORE] Han Li Guang, chef of Michelin-starred restaurant Labyrinth, is used to eating good food. A lot of it. 'In the past, my wife would always scold me when we went overseas. I'd book two fine-dining meals a day. We'd barely finish one, and go for dinner already. And I always over-ordered – rich, fatty food,' he says. 'Nowadays, I book only one fine-dining meal once every two or three days while on holiday.' And for a top chef, his meals today are downright repetitive – revolving around rice, chicken breast, eggs and prawns. His commitment to his cause – triggered just before his 2022 wedding – led to his weight falling from a peak of 94 kg to a low of 62.5 kg earlier this year. Hitting the gym six days a week, he also brought his body fat down to just 9.5 per cent, but he is now on a bulking phase to gain more muscle mass. It may sound like too much of a challenge, but for Han and others like him, traditional weight-loss methods involving diet, exercise and sheer determination beat any quick fixes. Chef Han Li Guang when his weight loss was stagnating at around 80 kg (left), and after he started working out with a personal trainer. PHOTO: MATTHEW LU/ABDUL TSAQIF/INSTAGRAM/HAN_LG Feeling healthier, happier and mentally stronger are just some of the benefits these adherents gain. They also learn about nutrition and correct common misconceptions about food and exercise. A NEWSLETTER FOR YOU Friday, 2 pm Lifestyle Our picks of the latest dining, travel and leisure options to treat yourself. Sign Up Sign Up Injectables good, lifestyle changes better The Singapore 2021/2022 National Population Health Survey found that about one in nine residents (11.6 per cent of the population) aged 18 to 74 were obese, up from about one in 10 (10.5 per cent) in 2019/2020. Obesity was more common among males, and highest among adults aged 40 to 49. Injectables using glucagon-like peptide 1 agonists (GLP-1s) – Ozempic is an example – are drugs for treating Type 2 diabetes, but have been making headlines for successfully kickstarting weight loss by suppressing appetite. GLP-1s such as Saxenda and Wegovy have been approved for weight-loss treatment in Singapore. But patients have to meet certain criteria and can get these drugs only through prescriptions from licensed medical professionals. Boxes of Ozempic and Wegovy. PHOTO: REUTERS It is important to know that these are not lifestyle products or quick fixes for those seeking to slim down. The findings of a meta analysis of 11 studies of older and newer GLP-1 weight loss drugs by the University of Oxford, presented at the European Congress on Obesity this month, noted that users regained all the weight they lost within two years of cessation. Of course, there is still an important role for these medications. There is now a better understanding of how complex weight loss is and why certain individuals are more susceptible to being overweight, making weight-loss for them an uphill battle, says Dr Joel Foo, medical director at ATA Medical. This is why drugs like GLP-1s are game-changers for patients, especially in the control of blood sugar levels in diabetics. 'Weight loss at its crux is really about the treatment of metabolic syndrome, nothing more,' says Dr Foo. After some time, drug-induced weight loss typically plateaus. To make weight loss sustainable, behavioural changes involving exercise and eating habits are pivotal, especially when the patient is coming off GLP-1s. 'That's why the use of such medications really requires a lot of hand-holding,' adds the doctor, who says he used to be 'a fat kid' put through the now-defunct weight-loss Trim and Fit programme in school. What is unknown about the use of GLP-1s is how exactly they affect muscle loss and changes in body composition, says Dr Naras Lapsys, chief clinical officer and senior dietitian at Chi Longevity. He has a doctorate in molecular genetics and spent the first decade of his career studying obesity before becoming a consultant dietitian. 'Taking these medications alone without thinking about your resistance exercise, protein intake and the risks they may have on your body composition are probably some of the many issues that need to be addressed,' he says, noting that losing muscle mass is detrimental. Personal trainer Titus Toh points out that a calorie-deficit diet will cause weight loss, but an 80 kg male with 5 per cent body fat looks 'wildly different' from one with 25 per cent body fat. 'You lose fat by building muscle and there are many benefits to that, but the obvious one is that metabolism is increased, so the body can sustain itself better. People always look for the quickest or most convenient method, but whatever is built to last is often not achieved quickly.' Slow and steady – with accountability Han admits the first three months of his weight-loss journey were the hardest, especially when it came to eating: 'Fifty per cent of the battle is won in the gym, and the other 50 per cent, outside of it.' But once he got the hang of his diet – planned by Toh – and understood the science behind food, 'it was easy' building it into his lifestyle. And that includes handling dinner invitations and the 'many good meals' that come his way. No matter how late his day ends, Chef Han Li Guang exercises first thing the next morning. PHOTO: INSTAGRAM/HAN_LG 'There's a lot of discipline on my end,' he says, noting that he still tastes his restaurant's food, does research and development, and often travels for work. So he stays accountable by tracking his caloric intake with the popular MyFitnessPal app, looks for hotels with gyms and brings protein shakes along. And no matter how late his day ends, he exercises first thing the next morning. 'I'm 40, I'm married. Why am I doing all this? To feel good about myself. I want to be fit mentally and physically, I want it natural and sustainable, so my lifestyle can incorporate what I'm doing as a chef and restaurant owner. Health should be a long-term decision.' Similarly, it was a slow and arduous journey for Bernard Soh, who was overweight for most of his life. Soh weighed 99 kg and had high blood pressure and sugar levels before the Covid pandemic struck. His doctor offered him Saxenda, but he declined, wary of possible side effects and other complications. Instead, the senior manager at Dolby Laboratories chose to exercise. 'During the pandemic, there's only so much Netflix you can watch, so I tried walking a bit just to get some fresh air.' The walking became running, and Soh was soon challenging himself. 'Once you start dropping a few kilos, it really motivates you to do even more.' He read up on nutrition, learning how to eat better and exercise right, tracking his progress as he went along. Like Han, his biggest challenge was food – or lack thereof. He was hungry every night and struggled to fall asleep. 'I was really messed up because my blood sugar level was very low ,and I'd wake up extremely moody.' So he drank tea to fill his 'very big' stomach and contain his hunger. 'These are psychological things, and I needed to accept the hunger and refrain from snacking. This took a long time, six to nine months for me. It was very, very hard.' But in time, his body adjusted to the lower caloric intake. He began to feel better. This is a huge contrast to the past, when he ate whatever he could conveniently get his hands on. 'It's like 'I'm going to settle a hunger problem now'. So, anything goes. I don't know how many dinners and suppers I used to have (every night).' Today, the 46-year-old tracks his diet and exercise six days a week, even though his regional role requires him to travel two to three weeks in every month. At his thinnest, he weighed 66.7 kg, but he is now 75 kg, bulking up for muscle growth. He enjoys running, something he could never imagine himself saying before. 'I used to take taxis everywhere. But now, I'd gladly walk 2 km home from my gym.' It helps that staying accountable and tracking calorie-consumption has become easier and more convenient. Financial-services consultant Desmond Fu worked out at least five days a week and shed some 20 kg from his 78 kg frame in 2009. Realising he could lose weight, the 49-year-old began focusing on building muscle, which he needed to do to reduce his level of body fat. That was when he turned to Welling AI, an app by a Singapore-based startup which works like a virtual nutrition coach powered by artificial intelligence. Financial-services consultant Desmond Fu at his heaviest. PHOTO: DESMOND FU The 49-year-old is now at a healthier weight. PHOTO: DESMOND FU Having used it since Chinese New Year, Fu, who says he puts on weight easily, discovered how 'very innocent-looking snacks' can be extremely calorie-dense. By actively adjusting his food choices to stay within his calorie count, the father-of-four now weighs 61.5 kg. Welling AI's co-founder, technopreneur Philip Man, says the app – launched in August 2024 – was trained on Asian food data. Users log meals via photos, voice or text and get calorie and macronutrient estimates. Personalised feedback, aligned with the user's goals, takes the form of 'positive reinforcement' and meal suggestions. Welling AI's app is trained on Asian food data. PHOTO: WELLING Users of Welling AI get personalised feedback in the form of 'positive reinforcement' and meal suggestions. PHOTO: WELLING The app now has a few thousand paid subscribers and is averaging 50 to 60 per cent month-on-month growth. 'Becoming mindful about what you're eating is a much better long-term habit that will get you into general health than a quick fix,' says Man. A cause greater than weight-loss It is often the struggle with sticking to a diet and exercise plan that leads many to give up. 'First of all, acknowledge that making changes is often difficult,' suggests Dr Lapsys. 'Weight loss is a long and slow process. So it's better to make one or two changes and bed them down as successful habits before taking on more. Frame the small changes you make not as sacrifices, but as alternatives that are compelling, or find upsides to the changes you've made. That's a very good starting point.' For Toh, it is most important to keep purpose in mind. 'Understand why you're doing what you're doing,' he emphasises. 'If you put the aesthetic part aside, it's more about leading a healthy lifestyle. Shouldn't it be a norm to know what and exactly how much you're putting into your body, instead of being judged for bringing your own home-prepped meal when eating out? It's funny how when you choose to take control of your health and diet, you get criticised, when it should be the other way round.' Besides, when one knows how to track food consumption and incorporate different food sources, there is still flexibility within meal plans, he says. Indeed, a common refrain is that one should not be too harsh on oneself. 'If you're consistent 80 per cent of the time, I think it's fine,' says Fu. 'It retains your sanity. I mean, I still eat ice cream. I just make up for it and work within my calorie budget.' Adds Soh: 'I used to be very precise about the metrics. And sometimes, it's very hard to track when you're travelling. But after a while, you roughly know the correct portions. I try to meet the goal and sometimes, I fluctuate a bit, but it's fine.' The good thing is, the health benefits of weight loss also come with less-obvious perks. For instance, his blood work results are now good; he feels more confident and enjoys buying clothes. 'Previously, I had to look for XL- or XXL-sized clothes, and felt very discouraged. But now, size M is big enough. These are the small victories people don't know about.' The physical change has also given him greater mental strength. 'I have become more focused and determined. I used to look for the easiest way out of every situation and avoided making difficult decisions, especially when I was tired. But today, I think 'Whether it's good or bad, I'll see this through'. So it has really helped me in terms of changing my mentality.' At the end of the day, Han says weight loss 'doesn't have to be painful'. 'You just have to be very disciplined and mindful about what you're eating. I'm a chef. I'm exposed to all this good food. So the good news is: if I can do it, others can too.'
Business Times
2 days ago
- Business Times
Singapore chef of Michelin-starred restaurant sheds over 30kgs: How he and others sustain their weight-loss
[SINGAPORE] Han Li Guang, chef of Michelin-starred restaurant Labyrinth, is used to eating good food. A lot of it. 'In the past, my wife would always scold me when we went overseas. I'd book two fine-dining meals a day. We'd barely finish one, and go for dinner already. And I always over-ordered – rich, fatty food,' he says. 'Nowadays, I book only one fine-dining meal once every two or three days while on holiday.' And for a top chef, his meals today are downright repetitive – revolving around rice, chicken breast, eggs and prawns. His commitment to his cause – triggered just before his 2022 wedding – led to his weight falling from a peak of 94 kg to a low of 62.5 kg earlier this year. Hitting the gym six days a week, he also brought his body fat down to just 9.5 per cent, but he is now on a bulking phase to gain more muscle mass. It may sound like too much of a challenge, but for Han and others like him, traditional weight-loss methods involving diet, exercise and sheer determination beat any quick fixes. Chef Han Li Guang when his weight loss was stagnating at around 80 kg (left), and after he started working out with a personal trainer. PHOTO: MATTHEW LU/ABDUL TSAQIF/INSTAGRAM/HAN_LG Feeling healthier, happier and mentally stronger are just some of the benefits these adherents gain. They also learn about nutrition and correct common misconceptions about food and exercise. A NEWSLETTER FOR YOU Friday, 2 pm Lifestyle Our picks of the latest dining, travel and leisure options to treat yourself. Sign Up Sign Up Injectables good, lifestyle changes better The Singapore 2021/2022 National Population Health Survey found that about one in nine residents (11.6 per cent of the population) aged 18 to 74 were obese, up from about one in 10 (10.5 per cent) in 2019/2020. Obesity was more common among males, and highest among adults aged 40 to 49. Injectables using glucagon-like peptide 1 agonists (GLP-1s) – Ozempic is an example – are drugs for treating Type 2 diabetes, but have been making headlines for successfully kickstarting weight loss by suppressing appetite. GLP-1s such as Saxenda and Wegovy have been approved for weight-loss treatment in Singapore. But patients have to meet certain criteria and can get these drugs only through prescriptions from licensed medical professionals. Boxes of Ozempic and Wegovy. PHOTO: REUTERS It is important to know that these are not lifestyle products or quick fixes for those seeking to slim down. The findings of a meta analysis of 11 studies of older and newer GLP-1 weight loss drugs by the University of Oxford, presented at the European Congress on Obesity this month, noted that users regained all the weight they lost within two years of cessation. Of course, there is still an important role for these medications. There is now a better understanding of how complex weight loss is and why certain individuals are more susceptible to being overweight, making weight-loss for them an uphill battle, says Dr Joel Foo, medical director at ATA Medical. This is why drugs like GLP-1s are game-changers for patients, especially in the control of blood sugar levels in diabetics. 'Weight loss at its crux is really about the treatment of metabolic syndrome, nothing more,' says Dr Foo. After some time, drug-induced weight loss typically plateaus. To make weight loss sustainable, behavioural changes involving exercise and eating habits are pivotal, especially when the patient is coming off GLP-1s. 'That's why the use of such medications really requires a lot of hand-holding,' adds the doctor, who says used to be 'a fat kid' who was put through the now-defunct weight-loss Trim and Fit programme in school. What is unknown about the use of GLP-1s is how exactly they affect muscle loss and changes in body composition, says Dr Naras Lapsys, chief clinical officer and senior dietitian at Chi Longevity. He has a doctorate in molecular genetics and spent the first decade of his career studying obesity before becoming a consultant dietitian. 'Taking these medications alone without thinking about your resistance exercise, protein intake and the risks they may have on your body composition are probably some of the many issues that need to be addressed,' he says, noting that losing muscle mass is detrimental. Personal trainer Titus Toh points out that a calorie-deficit diet will cause weight loss, but an 80 kg male with 5 per cent body fat looks 'wildly different' from one with 25 per cent body fat. 'You lose fat by building muscle and there are many benefits to that, but the obvious one is that metabolism is increased, so the body can sustain itself better. People always look for the quickest or most convenient method, but whatever is built to last is often not achieved quickly.' Slow and steady – with accountability Han admits the first three months of his weight-loss journey were the hardest, especially when it came to eating: 'Fifty per cent of the battle is won in the gym, and the other 50 per cent, outside of it.' But once he got the hang of his diet – planned by Toh – and understood the science behind food, 'it was easy' building it into his lifestyle. And that includes handling dinner invitations and the 'many good meals' that come his way. No matter how late his day ends, Chef Han Li Guang exercises first thing the next morning. PHOTO: INSTAGRAM/HAN_LG 'There's a lot of discipline on my end,' he says, noting that he still tastes his restaurant's food, does research and development, and often travels for work. So he stays accountable by tracking his caloric intake with the popular MyFitnessPal app, looks for hotels with gyms and brings protein shakes along. And no matter how late his day ends, he exercises first thing the next morning. 'I'm 40, I'm married. Why am I doing all this? To feel good about myself. I want to be fit mentally and physically, I want it natural and sustainable, so my lifestyle can incorporate what I'm doing as a chef and restaurant owner. Health should be a long-term decision.' Similarly, it was a slow and arduous journey for Bernard Soh, who was overweight for most of his life. Soh weighed 99 kg and had high blood pressure and sugar levels before the Covid pandemic struck. His doctor offered him Saxenda, but he declined, wary of possible side effects and other complications. Instead, the senior manager at Dolby Laboratories chose to exercise. 'During the pandemic, there's only so much Netflix you can watch, so I tried walking a bit just to get some fresh air.' The walking became running, and Soh was soon challenging himself. 'Once you start dropping a few kilos, it really motivates you to do even more.' He read up on nutrition, learning how to eat better and exercise right, tracking his progress as he went along. Like Han, his biggest challenge was food – or lack thereof. He was hungry every night and struggled to fall asleep. 'I was really messed up because my blood sugar level was very low ,and I'd wake up extremely moody.' So he drank tea to fill his 'very big' stomach and contain his hunger. 'These are psychological things, and I needed to accept the hunger and refrain from snacking. This took a long time, six to nine months for me. It was very, very hard.' But in time, his body adjusted to the lower caloric intake. He began to feel better. This is a huge contrast to the past, when he ate whatever he could conveniently get his hands on. 'It's like 'I'm going to settle a hunger problem now'. So, anything goes. I don't know how many dinners and suppers I used to have (every night).' Today, the 46-year-old tracks his diet and exercise six days a week, even though his regional role requires him to travel two to three weeks in every month. At his thinnest, he weighed 66.7 kg, but he is now 75 kg, bulking up for muscle growth. He enjoys running, something he could never imagine himself saying before. 'I used to take taxis everywhere. But now, I'd gladly walk 2 km home from my gym.' It helps that staying accountable and tracking calorie-consumption has become easier and more convenient. Financial-services consultant Desmond Fu worked out at least five days a week and shed some 20 kg from his 78 kg frame in 2009. Realising he could lose weight, the 49-year-old began focusing on building muscle, which he needed to do to reduce his level of body fat. That was when he turned to Welling AI, an app by a Singapore-based startup which works like a virtual nutrition coach powered by artificial intelligence. Financial-services consultant Desmond Fu at his heaviest. PHOTO: DESMOND FU The 49-year-old is now at a healthier weight. PHOTO: DESMOND FU Having used it since Chinese New Year, Fu, who says he puts on weight easily, discovered how 'very innocent-looking snacks' can be extremely calorie-dense. By actively adjusting his food choices to stay within his calorie count, the father-of-four now weighs 61.5 kg. Welling AI's co-founder, technopreneur Philip Man, says the app – launched in August 2024 – was trained on Asian food data. Users log meals via photos, voice or text and get calorie and macronutrient estimates. Personalised feedback, aligned with the user's goals, takes the form of 'positive reinforcement' and meal suggestions. Welling AI's app is trained on Asian food data. PHOTO: WELLING Users of Welling AI get personalised feedback in the form of 'positive reinforcement' and meal suggestions. PHOTO: WELLING The app now has a few thousand paid subscribers and is averaging 50 to 60 per cent month-on-month growth. 'Becoming mindful about what you're eating is a much better long-term habit that will get you into general health than a quick fix,' says Man. A cause greater than weight-loss It is often the struggle with sticking to a diet and exercise plan that leads many to give up. 'First of all, acknowledge that making changes is often difficult,' suggests Dr Lapsys. 'Weight loss is a long and slow process. So it's better to make one or two changes and bed them down as successful habits before taking on more. Frame the small changes you make not as sacrifices, but as alternatives that are compelling, or find upsides to the changes you've made. That's a very good starting point.' For Toh, it is most important to keep purpose in mind. 'Understand why you're doing what you're doing,' he emphasises. 'If you put the aesthetic part aside, it's more about leading a healthy lifestyle. Shouldn't it be a norm to know what and exactly how much you're putting into your body, instead of being judged for bringing your own home-prepped meal when eating out? It's funny how when you choose to take control of your health and diet, you get criticised, when it should be the other way round.' Besides, when one knows how to track food consumption and incorporate different food sources, there is still flexibility within meal plans, he says. Indeed, a common refrain is that one should not be too harsh on oneself. 'If you're consistent 80 per cent of the time, I think it's fine,' says Fu. 'It retains your sanity. I mean, I still eat ice cream. I just make up for it and work within my calorie budget.' Adds Soh: 'I used to be very precise about the metrics. And sometimes, it's very hard to track when you're travelling. But after a while, you roughly know the correct portions. I try to meet the goal and sometimes, I fluctuate a bit, but it's fine.' The good thing is, the health benefits of weight loss also come with less-obvious perks. For instance, his blood work results are now good; he feels more confident and enjoys buying clothes. 'Previously, I had to look for XL- or XXL-sized clothes, and felt very discouraged. But now, size M is big enough. These are the small victories people don't know about.' The physical change has also given him greater mental strength. 'I have become more focused and determined. I used to look for the easiest way out of every situation and avoided making difficult decisions, especially when I was tired. But today, I think 'Whether it's good or bad, I'll see this through'. So it has really helped me in terms of changing my mentality.' At the end of the day, Han says weight loss 'doesn't have to be painful'. 'You just have to be very disciplined and mindful about what you're eating. I'm a chef. I'm exposed to all this good food. So the good news is: if I can do it, others can too.'
