NUTRITION & EXERCISE



Calculate Your BMI to Find Out Your Target Weight



Use this handy BMI Calculator to find out your BMI range. A high BMI puts one at higher risk to cardiovascular, diabetes, and some types of cancer.

  • BMI 27.5 and above: High Risk

  • BMI 23.0 - 27.4: Moderate Low Risk

  • BMI 18.5 - 22.9: Low Risk

A good measure of a person's weight in relative to their height is through their body mass index (BMI). It is also a useful measure of a person's obesity. According to the World Health Organisation, asians should aim to have BMI of 18.5 - 22.9 kg.m3. Having a BMI within this range would lower the risk of heart diseases, high blood pressure, diabetes, etc.

Use the following link to calculate your current BMI.


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How To Safely Lose Weight With Nutrition & Exercise



The Simple Math Behind Safe Weight Loss

To lose 0.5kg / week (national guideline for safe weight loss), do so in tandem with both diet and exercise!

According to the national guidelines, to safely lose weight - one should aim for a weight loss of not more than 0.5 to 1kg per week or 10% of your body weight over 6 months. For best results, one should aim to achieve their weight loss goals through both proper nutrition and exercise. As you are improving the quality of the food that your body receives, you are also gaining the intrinsic benefits that comes from an exercise programme.

A. Diet - Cut away 100 kcal from each daily meal, to achieve a realistic - 300 kcal diet.

  1. Breakfast : - 100 kcal

  2. Lunch: - 100 kcal

  3. Dinner: -100 kcal


B. Exercise - On top of watching your diet, remove an additional - 200 kcal from 30 minutes of moderate exercise.



C. Simple Guideline to Losing Weight:

  • Cut down on calories, particularly on fats and carbohydrates.

  • Eat more fruit and vegetables.

  • Eat breakfast and have regular meals.

  • Weigh yourself regularly to monitor your progress.

  • Exercise regularly.




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Nutrition - Tasty Healthy Foods



A. Foods to Eat to Feel Full & Satisfied

  • Carbohydrates - Choose wholegrain options such as brown rice, and whole grain bread.

  • Fats - Choose healthier fat sources, such as those from fish and healthy oils.

  • Protein - Get your protein sources from soy, chicken breast, and beans.

When dining out, you can also find a list of healthier food choices here!


B. Foods to Eat in Moderation

  • Foods that are high in sugar - Soft Drinks, Flavoured Teas or Coffee, Cakes, Canned Food, Cookies, Pastries

  • Foods that are high in fats - Fried Foods, Snacks, Fast Foods



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Exercise - Best Workouts for Weight Loss



A. Physical Activity for Maintaining A Healthy Lifetstyle

The recommended national guidelines for physical activities are 150 minutes / week. The types of physical activity include lifestyle, aerobic and strength which can be performed in the domains of work, home, commuting or leisure time.

If you are a beginner and you are starting out, aim to do 20 minutes of of low to moderate intensity exercise every 2 - 3 days / week. This can include brisk walking and cycling.


B. Physical Activity for Weight Loss

For those who are already keeping a healthy lifestyle through physical activities, the following 2 exercises could be just what you need for weight loss. These 2 forms of exercises have been found to be effective for weight loss and fat-burning:

  1. High Intensity Interval Training

  2. Tabata Training

Try them out in our very own Beginner Exercise Videos!



Source: https://www.hpb.gov.sg/article/health-promotion-board-launches-national-physical-activity-guidelines