Weight Management Strategies In Singapore

Our weight is a combination of various factors: genetics, environment, stress, and even our daily access to food and exercise options. Accidents, injuries, or disabilities may also impact these efforts, making it difficult to carry out everyday care tasks let alone fitness programmes. For some people, a naturally higher metabolic rate or better access to healthier food makes it easier to attain or maintain their ideal weight. For others, pursuing their weight management goals can feel like an uphill battle – especially in a busy environment like Singapore’s where people face high-stress lifestyles.

For those navigating the journey towards a healthier weight, understanding the causes of weight gain and how you can pursue a holistic and mindful daily routine is key to achieving long-term effects.

Who Can Benefit From Weight Management Programmes?

Singapore’s Ministry of Health (MOH) defines obesity in adults in two key ways:

• Body Mass Index (BMI) > 27.5 kg/m2 for Asians or > 30 kg/m2 for Caucasians
• Waist circumference > 90 cm (male) or > 80 cm (female) for Asians or > 102 cm (male) or 90 cm (female) for Caucasians

Related comorbidities for obesity recognised by MOH include:

• Diabetes mellitus (DM)
• Obstructive sleep apnoea (OSA)
• Fatty liver disease
• Polycystic ovarian syndrome (PCOS), male hypogonadism
• Hyperlipidaemia, hypertension
• Osteoarthritis (OA)

Under MOH guidelines, individuals that have a BMI > 23 (overweight and obese) without comorbidities OR with comorbidities other than those listed are recommended to pursue a Weight Management Programme at a recognised Sports Medicine Clinic in Singapore.

Body Mass Index (BMI)

The Body Mass Index (BMI) is a widely used tool to gauge weight status and manage weight effectively. By relating one’s weight to their height, BMI provides a simple numeric measure of a person’s thickness or thinness, serving as a heuristic proxy for body fat. It is a tool of choice for many physicians in Singapore and worldwide to gain a baseline understanding of an individual’s weight and size.

However, it’s crucial to acknowledge the limitations of BMI. For instance, it does not distinguish between muscle and fat mass, leading to potential misclassification of muscular individuals as overweight or obese. Moreover, it does not account for the distribution of body fat. Central obesity, characterised by fat around the waist, can pose a more significant health risk than fat in other areas and is a factor BMI cannot discern.

Despite these limitations, BMI remains a practical indicator for the general population and is a starting point for discussions about weight management programmes. While it should not be seen as the be-all-end-all in determining one’s fitness status, it can be a baseline when pursuing comprehensive health assessments. Those interested in understanding their BMI in the context of their overall health should consult with health professionals for a full evaluation.

Common Causes Of Obesity

Obesity is a complex condition with a myriad of contributing factors, some of which are within individual control and others beyond it. Common causes include:

Overeating

Excessive food intake, particularly high-calorie foods, leads to weight gain when the body does not expand these calories through physical activity. Individuals who regularly exercise but consume more calories than they expend may also be at risk of unwanted weight gain.

Lack Of Regular Exercise

With urbanisation and technological advancements, sedentary lifestyles have become more common, especially in business-centric hubs like Singapore. This not only poses cause for concern related to weight, but to maintaining one’s general health and fitness.

Genetics

The genetic makeup of an individual can predispose them to obesity, even if they follow exercise or fitness programmes recommended by medical professionals. This is because genetics influence metabolic rates, appetite, and even food cravings on a molecular level, impacting how the body processes its calorie intake and output.

Metabolic Disorders

Conditions that affect the body’s metabolic or endocrine functions can also play a role in weight gain. Metabolic disorders like metabolic syndrome and diabetes affect how your body processes the energy or nutrients from food consumed. While endocrine disorders like hyperthyroidism and polycystic ovary syndrome (PCOS) affect the release of hormones in your body, such as hormones to signal fullness when eating.

External factors like stress (which can affect hormone production in the body) and lack of access to healthy food choices further complicate these factors. In short, there’s typically not just one factor to consider when you want to tackle an individual’s obesity or weight status.

It’s important to understand the interplay between these causes when tackling weight gain or weight management. By adopting a multidisciplinary approach to addressing each factor, from lifestyle changes to medical treatments in Singapore for underlying conditions, a consistent and long-lasting weight management programme can be crafted.

Importance Of Weight Management

Weight management is a cornerstone of preventive health care. It is instrumental in staving off a multitude of health risks and improving one’s quality of life, and its benefits extend well beyond the physical. Maintaining a healthy weight can significantly improve cardiovascular heart health, reducing the risk of coronary heart disease in the short- and long-term. This can help with lowering the risk of experiencing cardiac issues, as well as aid in the long-term recovery of individuals who have already experienced a heart attack or other similar conditions.

Its effect on lowering stroke risk has also been noted in scientific literature, due mainly to improved blood flow and healthier blood pressure leading to a reduced chance of blood clots. Moreover, effective weight control is associated with reduced risks of Type II Diabetes, as it helps maintain proper blood glucose levels.

Managing weight is also crucial for musculoskeletal health. It reduces the strain on bones, joints, and muscles, decreasing the risk of osteoarthritis and other structural health problems. This is especially important for ageing individuals in their middle age and above, and can help lower the risk of serious injuries due to falls or accidents.

Some research has also suggested a link between weight management and reduced risk of developing cancer. This could be due to improved hormone levels, lower oestrogen levels from reduced fat tissue (with elevated oestrogen being a contributing factor to breast cancer), and reduced chronic inflammation.

Weight management can even improve the psychological components of one’s health, through improving self-esteem and identifying strategies to tackle weight-linked stigma. Interestingly, there’s also evidence suggesting that weight loss can sharpen the senses, including taste.

Apart from the physical benefits of weight management, there’s also the consideration of wanting to stay healthier longer in order to spend more time with one’s family, friends, and loved ones.