Weight Management

BETSY THOMAS (Pharmacist)

Weight Management

 Definition : Process of adopting long-term lifestyle modification to maintain a healthy body weight on the basis of a person’s age, sex and height.

Assessment of body weight using BMI ( body mass index).

BMI = Weight (in kg)/( Height (in meter) x height (meter) )

18.5 or less  – Underweight

18.5-24.9 – Normal

25-30 – Overweight

30 or more – Obese

How to maintain a healthy body weight:

• Choose a healthy eating plan that includes a variety of food based on Malaysian Food Pyramid
• Be active. Moderate exercise for a total of 30min a day (4-5times a week). Shorter durations are acceptable but try to make it 30min/day.

How to Gain Weight Healthily

Smart snacking: Choose snack that add calorie, vitamin and minerals.

Choose foods high in calories: Take high energy diet for weight gain. An underweight person must be frequently encouraged to eat, even when not hungry.

Avoid skipping meals: Main meals should not be skipped and healthy snacks are encouraged.

What causes overweight and obesity:

1. Consumption of food high in fat
2. Other disorders : Drug treatment, disease such as hypothyroidsm, Cushings disease and hypothalamic tumors
3. Hormonal inbalance

Health risk associated with obesity

1. Cardiovascular disease and hypertension
2. Stroke
3. Diabetes
4. Cancer
5. Endocrine problems
6. Gall bladder disease
7. Pulmonary disease
8. Arthritis

Tips :

1. Exercise regularly
2. Eat reasonable amount.

 

REFERANCE

1. http://www.myhealth.gov.my/en/weight-management/
2. https://psycnet.apa.org/record/