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Business Times
3 days ago
- Health
- 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
3 days ago
- Health
- 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.'
AsiaOne
25-05-2025
- Health
- AsiaOne
Obesity rates are rising in Singapore, but is overeating the only cause?, Lifestyle News
Obesity is on the rise in Singapore, with recent studies revealing a worrying trend. The 2021/2022 National Population Health Survey by the Ministry of Health showed that the prevalence of obesity among adults aged 18 to 74 in Singapore had increased from 2020 to 2022. The World Obesity Federation has also reported that our nation now ranks third among Asian countries in terms of adult obesity percentage. According to the National University Health System (NUHS), obesity is a chronic disease caused by having too much body fat, and can increase the risk of several other medical conditions. An article by Harvard Health in 2019 explained that there are several factors that can contribute to a person becoming overweight — from genetic factors to diet, lifestyle and stress. Speaking to AsiaOne, Dr Wong Hui Mei, principal dietitian at Gleneagles Hospital, shared that one of the biggest dietary contributors to the rising obesity rates in Singapore is the increased convenience and affordability of ultra-processed food such as fast food, ready-to-eat meals and sugary beverages. "These foods are high in calories, high in fat and sugar, low in nutrients, and may lack balanced nutrition. They're also more affordable than healthier alternatives. This makes it harder for individuals to make nutritious choices," she stated. Her statement is echoed by Dr Koh Huilin, a consultant in Endocrinology at Woodlands Health, who told AsiaOne: "We have an obesogenic (tending to cause obesity) environment where local delights tend to be high calorie-density food with high carbohydrates and high fat, as well as ultra-processed foods that are available 24/7 and rather inexpensive." And other than diet and lifestyle, are there any other factors that could affect a person's weight? How Singapore's physical and cultural environment plays a part According to Dr Koh, there are several factors that come into play, including things like physical and cultural environment — especially in the context of Singapore. "Our humid weather makes it unattractive to exercise outdoors despite the many green spaces and park connectors being developed. Our stressful work culture with long hours take time away from self-care amidst other familial roles such as caregiving. It can also lead to poor quality sleep or insomnia. Poor sleep with inadequate hours or poor quality can lead to increased hunger, cravings and reduced metabolism," she explained. The impact of medical conditions on obesity In addition to these external factors, Dr Anuradha Negi, specialist in Endocrinology and senior consultant at Raffles Diabetes and Endocrine Centre, shares that there are also several medical conditions that contribute to obesity. "Several endocrine disorders such as hyperthyroidism, polycystic ovarian syndrome (PCOS), Cushing's syndrome and growth hormone deficiencies can lead to weight gain or make weight loss harder," she told AsiaOne. Mental health's part in obesity On top of that, mental health also plays a part, as explained by Dr Wong, who said that many often turn to overeating as a way to cope with high levels of stress — which often results in consuming excessive calories. This is also backed by Dr Precelia Lam, general practitioner at Raffles Medical, who shared with AsiaOne: "Stress, anxiety and depression can lead to emotional eating, binge-eating or poor food choices. Some people turn to food for comfort, especially high-sugar or high-fat options for the 'dopamine hit'." The role of prescribed medications The idea that certain medications can cause weight gain isn't just a myth, either. According to Dr Koh, some prescribed medications used to treat psychiatric and chronic conditions such as diabetes, autoimmune conditions or acute asthma attacks (steroids) may lead to weight gain, and chronic use of anti-histamines can also "make one susceptible for weight gain". She also noted that certain medications used to treat diabetes like insulin, sulphonylrea and thiazolidinediones can result in weight gain, but more as a "physiologic response rather than an abnormal weight gain". Dr Koh also added that conversely, some medications used in chronic disease management can help with weight loss. "That said, medications are selected and tailored by one's doctor to best treat the underlying condition, hence they should not be stopped without consultation with your doctor," the endocrinologist said. Genetic and ethnic factors At times, we might observe that some people tend to lose or gain weight easily while for others, it might be tougher — even when they seemingly consume the same amount of food. According to Dr Negi, this is because genetics also affect whether a person is more prone to obesity. "Genetics play a role in how the body regulates appetite, converts food into calories, and how your body burns calories during exercise," she explained. She also added that ethnicity also has a hand in it all, with certain ethnic groups such as South Asians and East Asians having a tendency to have higher visceral fat at a lower BMI. Dr Abel Soh, endocrinologist at Woodlands Health, also seconded that genetics and ethnicity are contributing factors to obesity. "At least 15 genes have been found that can contribute to a person becoming obese. In Singapore, ethnic groups like Malays and Indians have higher rates of obesity compared to the Chinese, likely due to a combination of genetic and lifestyle factors," he stated. Health implications of obesity Regardless of the cause — obesity often comes with health implications which can significantly increase the risk of serious and chronic conditions. Speaking to AsiaOne, Dr Tham Kwang Wei, senior consultant in Endocrinology at Woodlands Health, said that obesity is currently associated with 265 medical conditions and diseases, which reflects "the degree to which excess body fat can cause havoc to one's body". And while it affects everyone differently to a certain extent because of how fat is distributed, how the body reacts to excess fat and different lifestyles, it doesn't mean that the risks that come with obesity are any less significant. "If one does not have any medical issues at present related to obesity, that person still remains at risk," she warned. According to Dr Lam, some chronic health problems associated with obesity include: High blood pressure High cholesterol Type 2 diabetes Cardiovascular disease Stroke But that's not all. "One growing concern is sleep apnoea, which causes trouble breathing and poor overall health. Joint and mobility problems [also] arise from extra weight being put on joints, causing osteoarthritis and lower back pain. Obesity is also linked to higher risk of certain cancers like breast, colon and liver cancer," the GP warned. Additionally, Dr Wong shared that fatty liver is also one of the health conditions associated with obesity. Experts' advice on tackling obesity For those struggling with obesity, it's not only important to get to a healthy weight — but to lose the weight healthily and in a safe manner to reduce the health risks. Dr Wong suggests calorie counting to lose weight — explaining that it's an important factor even when consuming nutritious foods as it's still possible to take in more calories than the body needs when doing so — which would ultimately hinder weight loss. "It's also crucial to focus on sustainability and practicality. The best approach is one that you can maintain in the long term without feeling overwhelmed. Extreme calorie restriction or over-exercising can be difficult to sustain and might lead to burnout," she added. She also explained that if you continue to struggle with losing weight despite that, "it's a good idea to consult a healthcare professional" as "they can help identify any underlying health conditions" and "offer personalised advice and support" in order to help reach your weight loss goals safely and effectively. To those who are struggling to lose weight, Dr Lam also advises that it's important to recognise that "weight loss is often non-linear". She stated that plateaus happen when trying to lose weight, and it's okay — because "the goal is not perfection, but progress and persistence." "You're not alone, and you're not a failure. Obesity is a complex, chronic condition, and treating it requires support, compassion and realistic strategies. You don't have to run marathons. Dancing, walking, swimming or even gardening counts. Movement should feel energising, not punishing. Consistency beats intensity," she encouraged. The GP also warned against buying into fad diets and pseudoscience online. "If something sounds to good to be true, for example, losing 10kg in a week, it probably is," she said. For those who aren't sure where to start, Loh Win Nie, vice president of the Singapore Nutrition and Dietetics Association, also shared simple tips that may "make a difference in managing weight and building healthier habits without needing a total lifestyle overhaul", including: Asking for more vegetables when eating out (make at least half your plate plant-based) Choosing plain drinks more often (go for plain or sparkling water, or ordering less-sugar versions of your favourite drinks) Eating slower to feel fuller as it takes time for our brains to register fullness Not waiting until you're starving to eat as it's more likely to lead to overeating or unhealthy fast fixes Watching portions, not just food choices as even healthy food can lead to weight gain in excess Moving in short bursts throughout the day (take the stairs, brisk 10-minute walks after meals or stretch between meetings) Finally, she expressed that it's also crucial not to be too hard on yourself on your weight loss journey. "Last but not least, be kind to yourself. Change takes time. It is okay to enjoy your favourite food once in a while. The goal is not to restrict, but to find a healthier rhythm that works for you in the long run. Small, consistent changes make the biggest impact. It's not about dieting; it is about learning what works for your lifestyle and taking steps that are realistic and sustainable," she concluded. As for those who are struggling to lose weight on top of certain medical conditions and medications, Dr Koh advised that it's a good idea to consult a doctor or healthcare professional. "Best to seek help from medical professionals for guidance as one's overall health condition, along with the obesity, needs to be managed comprehensively and holistically. For example, some medications may not be suitable for people on certain medications or [with] certain conditions," she stated. [[nid:620048]]
