How to manage your weight

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When we talk about weight, the first thing we would like to know is whether our body weight is within the standard range or not. The most common and easiest way to assess our body weight is by using the Body Mass Index (BMI) calculation.

Courtesy: Department of Health

First, measure your weight and height. Then, find the interpoint in the chart below. If it falls into the orange zone, it means you have a normal weight. The green and wheat zones mean overweight and obese. The blue zone means underweight.

On the other hand, we should also measure our waist circumference to determine if we have central obesity or not. Central obesity is associated with the risks of various chronic diseases, including type 2 diabetes, coronary heart disease, stroke, and certain cancers.

Courtesy: Department of Health

Maintaining a well-balanced diet together with regular exercise is the key to optimum weight management. Here are some useful tips:

  • Choose of low-fat grains, especially whole grains like brown rice and whole wheat bread and noodles;
  • Have at least 2 servings of fruit and 3 servings of vegetables daily. One serving of fruit is defined as one medium size of fruit such as orange and apple; while one serving of vegetable is defined as 1 bowl of raw leafy vegetables or ½ bowl of cooked vegetables, sprouts, beans, or mushrooms;
  • Choose low-fat dairy products such as skimmed milk or low-sugar soymilk;
  • Choose leaner cuts of meat such as pork loins, beef tenderloins, skinless chicken, fish, and seafood;
  • Use low-fat cooking methods, such as steaming, boiling, and pan-frying with less oil by using non-stick cooking pans;
  • Avoid high-fat food items such as fried foods, instant noodles, coconut milk, and pastries;
  • Limit desserts and sugar-containing beverages such as soft drinks, fruit juice and herbal drinks.; and
  • Do physical activities. It is advised to do at least 30 minutes of moderate to vigorous-intensity aerobic physical activities daily.

This article was published in partnership with the Department of Health.