Latest news with #Wilkhoo
Zawya
15-04-2025
- Health
- Zawya
RAK Hospital's ObeFit Webinar urges residents to take obesity seriously, offers holistic solutions
Shedding just 5–10% of body weight can dramatically reduce one's risk of serious diseases Ras Al Khaimah, UAE – As obesity rates continue to rise across the region, RAK Hospital is putting prevention front and center through its transformative 'ObeFit' webinar series—an educational arm of the hospital's annual community initiative, the RAK Biggest Weight Loss Challenge. Hosted by Dr. Harkirat S. Wilkhoo, Specialist in Lifestyle Medicine and Homeopathy at RAK Hospital, the recent ObeFit webinar delivered compelling insights into why obesity is now recognized not just as a lifestyle issue but a full-blown chronic disease—with links to diabetes, heart disease, certain cancers, hypertension, liver disorders, sleep apnea, and even depression. The webinar broke down the difference between being overweight and obese, explaining that a Body Mass Index (BMI) between 25 and 29.9 is considered overweight, while anything over 30 is classified as obesity. Dr. Wilkhoo also highlighted different obesity grades—from mild to severe—and emphasized the importance of looking beyond BMI alone. Other measures like body fat percentage, waist-to-height ratio, and Broca's index offer more nuanced ways of understanding individual risk. He went on to explain how fat distribution impacts health: 'Overweight individuals usually store fat under the skin—this tends to strain the joints and musculoskeletal system. But obese individuals store visceral fat around internal organs, which has far more serious consequences,' Dr. Wilkhoo cautioned. 'Visceral fat significantly raises the risk of chronic conditions like diabetes, fatty liver, stroke, and cancer.' One of the most empowering messages of the session? Even small weight losses matter. Shedding just 5–10% of body weight can dramatically reduce one's risk of serious disease. Understanding the Root Causes In a clear and accessible format, Dr. Wilkhoo explained the three categories of obesity risk factors: Non-modifiable – such as genetics, age, gender, and race Medical factors – like hormonal disorders or medications that lead to weight gain Modifiable lifestyle choices – including poor diet, inactivity, stress, and alcohol consumption 'By focusing on what we can change, we empower individuals to take control,' he emphasized. Why Metabolism Matters Participants also gained insight into how metabolism works. According to Dr. Wilkhoo, 50% of food intake is used just to keep the body functioning, while 25% goes to daily routines and the remaining 25% becomes energy reserve. If not used through physical activity, it gets stored as fat. To effectively lose weight, he recommended one hour of daily exercise, amounting to an energy output of about 700 calories, in addition to maintaining a balanced calorie intake. Nutrition, Supplements, and Sustainable Diets The session also dived into the science of nutrition and metabolism. Dr. Wilkhoo discussed the importance of vitamins and minerals—such as Vitamin E, B3, B6, B12, and C, as well as magnesium and chromium—in supporting insulin sensitivity, hormone balance, and fat regulation. He stressed that while dietary supplements have their place, they should only be taken under a doctor's supervision. A nutrient-rich diet consisting of whole grains, vegetables, fruits, dairy, nuts, and seeds can provide what most people need. As for trendy diets? Dr. Wilkhoo reviewed several, including the Atkins, GM, and Zone diets—acknowledging that while effective in the short term, they often cut out essential food groups and are unsustainable. His recommendation: the Mediterranean Diet, paired with daily movement, for long-term health and weight management. A Holistic Approach As a specialist in both lifestyle medicine and homeopathy, Dr. Wilkhoo also introduced participants to alternative therapies that support weight management and metabolism regulation. These include naturopathic practices such as hydrotherapy, mud therapy, yoga, and the use of herbs like fenugreek, cayenne pepper, ginger, turmeric, and oregano. Exercise as Medicine Wrapping up the session, Dr. Wilkhoo emphasized that movement is medicine. He encouraged incorporating a blend of: Stamina exercises – like walking, cycling, and swimming Mobility and flexibility routines – such as yoga Strength training – using calisthenics or gym-based workouts 'For true fitness and weight loss, at least one hour of mixed exercise every day is key,' he concluded.
Khaleej Times
12-02-2025
- Health
- Khaleej Times
UAE's weight loss challenge: Why Ramadan is the best time for residents to shed kilos, win prize
Losing weight and getting in shape just got a lot better, as the UAE's biggest weight loss challenge aligns with Ramadan, a month where fasting naturally supports weight loss. With controlled eating and mindful food choices in practice, participants have the perfect opportunity to shed extra kilos. The UAE's annual weight loss challenge returns this February, allowing residents to win up to Dh300 per kilogram lost. Now in its fifth year, the RAK Biggest Weight Loss Challenge (RBWLC) will run for 12 weeks, from February 21 to May 22. Doctors said that with fasting already promoting mindful eating, portion control and healthier food choices, Ramadan is an ideal time to kick-start a weight loss journey. 'Fasting during the holy month of Ramadan has numerous advantages, such as improving portion control, encouraging the selection of nutritious food and enhancing insulin sensitivity,' said Dr H S Wilkhoo, lifestyle coach at RAK Hospital. 'When approached mindfully, fasting in Ramadan can be a catalyst for positive lifestyle changes, leading to long-term health benefits.' Dr Wilkhoo highlighted how fasting aligns with the principles of intermittent fasting, naturally restricting calorie intake and improving metabolic health. 'Intermittent fasting enhances insulin sensitivity, which is especially beneficial for individuals with prediabetes or metabolic syndrome. It also promotes food awareness and better portion control after Ramadan.' To maximise the benefits of fasting while ensuring long-term weight management, Dr Wilkhoo recommended residents to do the following: Staying hydrated from Iftar to Suhoor to support bodily functions. Choosing nutrient-rich foods, including lean proteins, whole grains and healthy fats. Eating in moderation during Iftar to prevent overeating. Chewing food properly to aid digestion and prevent cramping. Engaging in light physical activities, such as walking after meals to enhance muscle absorption. However, he warned against certain habits that could hinder weight loss efforts. 'Skipping Suhoor or overeating at Iftar can slow metabolism and increase calorie storage. It is also essential to avoid excessive sugary and fried foods, as well as excessive caffeine intake, which can increase thirst and disrupt insulin sensitivity.' Foods to avoid during Suhoor Dr Ekramulla Mohamed Ali, MBBS, MD, General Physician at WeCare Medical Centre, Karama, noted the foods that should be avoided during Suhoor to ensure a smoother fasting experience. 'Eating high-sugar foods like pastries and sugary cereals might provide an initial energy boost, but they lead to a crash later, leaving you hungrier,' said Dr Ali. 'Similarly, fried foods can cause gastritis and increase thirst during the day.' He also said that salty snacks, caffeinated beverages and spicy foods can lead to dehydration and digestive discomfort. 'Cruciferous vegetables and excessive legumes, while healthy, may cause bloating, making fasting uncomfortable.' Balanced Ramadan diet For sustained energy levels, Dr Ali recommended focusing on complex carbohydrates like whole grains, fruits and vegetables during Suhoor. 'Include lean proteins such as eggs, fish or chicken to keep you full for longer. Healthy fats like avocados and nuts also aid satiety,' said Dr Ali. At Iftar, he suggested starting with dates and water for quick energy replenishment, followed by fiber-rich foods and healthy fats to maintain balanced nutrition. 'Eating, resting and exercising strategically is key. Plan your activities and meals wisely to ensure your body is replenished and prepared for the next day of fasting,' said Dr Ali.
