&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;So what&amp;rsquo;s the big deal about being overweight, and why is there a real need to lose weight? &lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Being overweight predisposes you to a whole list of problems, including chronic diseases including but not limited to:&lt;/span&gt;&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;type 2 diabetes&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;high blood pressure&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;heart disease and stroke&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;cancer&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;sleep apnea&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;osteoarthritis&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;fatty liver disease&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;kidney disease&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;It&amp;rsquo;s essential to keep your weight in check to prevent all these health issues.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h2&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;Am I Overweight?&lt;/strong&gt;&lt;/span&gt;&lt;/h2&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;As a guide for a healthy weight, we use Body Mass Index.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;The heavier the weight, the higher your risk is for chronic disease.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Another way of assessing your risk is by measuring your waist circumference.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;To correctly measure waist circumference:&lt;/span&gt;&lt;/p&gt;
&lt;ul&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Stand and place a tape measure around your middle, just above your hipbones&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Make sure tape is horizontal around the waist&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Keep the tape snug around the waist, but not compress the skin&lt;/span&gt;&lt;/li&gt;
&lt;li&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Measure your waist just after you breathe out&lt;/span&gt;&lt;/li&gt;
&lt;/ul&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;The following cutoff is an indication of abdominal obesity and puts you at a higher risk for chronic disease.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Male: &amp;ge; 90 cm&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Female: &amp;ge; 80 cm&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h2&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;What Causes Weight Gain?&lt;/strong&gt;&lt;/span&gt;&lt;/h2&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Weight gain or obesity has several causes and risk factors. Any one particular factor doesn&#39;t cause weight gain. It is usually due to several factors contributing to weight gain. Some of the causes and risk factors include:&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&amp;nbsp;&lt;/h3&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;1. Genes or Family History&amp;nbsp;&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;It has been seen that a history of obesity in the family increases one&amp;rsquo;s risk of obesity and chronic disease. However, it is not so much because of the genes but rather more of lifestyle and environment. Children would adopt similar lifestyles with their parents such as poor eating habits and or sedentary lifestyles. That is a stringer factor and it is something that is preventable.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;2. Lifestyle Factors&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Lifestyle habits like poor diet and lack of physical activity are major contributors to weight gain. Overeating and not having enough physical activity leads to calorie excess. Calorie excess leads to weight gain and excess fats to be stored.&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&amp;nbsp;&lt;/h3&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;3. Diseases and Medications&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Certain medical conditions like Cushing&amp;rsquo;s Disease and Polycystic Ovarian Disease may lead to weight gain and obesity. Certain medications like insulin, antidepressants, and anti-epileptics may cause weight gain as a side effect.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;4. Age&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Age - As one grows older, metabolism and energy decrease. It becomes harder to lose fat and build muscle. With age, it becomes more challenging to lose weight, but it is not impossible. It may just take a bit more effort and with some assistance.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;5. Stress &lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;&lt;span style=&quot;text-decoration: underline; color: #003366;&quot;&gt;&lt;strong&gt;&lt;a href=&quot;https://www.pulse-clinic.com.sg/stress&quot;&gt;Stress&lt;/a&gt;&lt;/strong&gt; &lt;/span&gt;increases cortisol levels in the blood, a natural response to stress. However, prolonged exposure to stress and the release of cortisol promote fat deposition, especially around the organs. This is called visceral fat. High visceral fat increases the risk of chronic disease and even cancer. We know work stress is inevitable. Here are some ways that &lt;span style=&quot;text-decoration: underline; color: #003366;&quot;&gt;&lt;strong&gt;&lt;a href=&quot;https://www.pulse-clinic.com.sg/how-to-cope-with-work-related-stress&quot;&gt;you can cope with work-related stress&lt;/a&gt;&lt;/strong&gt;&lt;/span&gt;.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;6. Lack of sleep&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Research suggests an association between sleep restriction and negative changes in metabolism. In adults, sleeping four hours a night, compared with 10 hours a night, increases hunger and appetite. They specifically crave calorie-laden food. Observational studies also suggest a link between sleep restriction and obesity. Other studies have found similar patterns in children and adolescents.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h2&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;How to Lose Weight Safely?&lt;/strong&gt;&lt;/span&gt;&lt;/h2&gt;
&lt;hr /&gt;
&lt;h3&gt;&amp;nbsp;&lt;/h3&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;1. Sensible diet&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;&lt;strong&gt;&lt;span style=&quot;color: #003366;&quot;&gt;a. Cut down on carbohydrate&lt;/span&gt; &lt;/strong&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Cut down on carbohydrate intake as excess carbohydrates cause calorie excess and weight gain.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;b. Maintain a good amount of lean protein&lt;/strong&gt;&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Protein may come from either animal sources or plant sources. Good source of lean protein from animals includes chicken without skin and fish. Plant sources include beans, lentils, dairy products, and vegetables like broccoli and cauliflower.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;strong&gt;&lt;span style=&quot;color: #003366;&quot;&gt;c. Fruit and vegetables&lt;/span&gt;&lt;/strong&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Make sure to have at least one serving of fruit and/vegetables for every meal. They provide vitamins, minerals, and fibre. Fibre is very important to help with &lt;span style=&quot;text-decoration: underline; color: #003366;&quot;&gt;&lt;strong&gt;&lt;a href=&quot;https://www.pulse-clinic.com.my/weight-loss&quot;&gt;weight loss&lt;/a&gt;&lt;/strong&gt;&lt;/span&gt;.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;strong&gt;&lt;span style=&quot;color: #003366;&quot;&gt;d. Avoid fast food and processed foods&lt;/span&gt;&lt;/strong&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;These foods are usually convenient and tasty. However, they contain a lot of additives and not many nutrients. They also tend to be full of sugar, salt oil, and fat. It is best to avoid it if possible, as taking too much will lead to weight gain and obesity.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;2. Regular Physical Activity&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Regular physical activity has tremendous and various health benefits. It helps to prevent chronic diseases, obesity and helps fight ageing.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;For health benefits, it is recommended to exercise at least 3 times a week and at least 30 minutes each time.&lt;/span&gt;&lt;/p&gt;
&lt;h3&gt;&amp;nbsp;&lt;/h3&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;3. Manage your stress levels&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Stress is inevitable. However, we must learn to handle it and not let it get out of hand.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Take breaks. Make sure you get regular breaks in between your work. Take time off or vacation to also give yourself a break from work.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Relax and meditate. Find ways to relax and calm your mind regularly, as it helps to reduce stress.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;4. Sufficient Sleep&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Get at least 6-8 hours of sleep. Good sleep helps with weight loss.&lt;/span&gt;&lt;/p&gt;
&lt;p&gt;&amp;nbsp;&lt;/p&gt;
&lt;h3&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;5. Consult a Professional&lt;/strong&gt;&lt;/span&gt;&lt;/h3&gt;
&lt;hr /&gt;
&lt;p&gt;&lt;span style=&quot;color: #333333;&quot;&gt;Seek a medical doctor or professional experienced in weight management to advise and monitor your weight loss. The doctor can perform an initial health screening and assessment and monitor your progress objectively.&lt;/span&gt;&lt;/p&gt;
&lt;p style=&quot;text-align: left;&quot;&gt;&amp;nbsp;&lt;/p&gt;
&lt;h2&gt;&lt;span style=&quot;color: #003366;&quot;&gt;&lt;strong&gt;Have a Chat with Us!&lt;/strong&gt;&lt;/span&gt;&lt;/h2&gt;
&lt;hr /&gt;
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