LIFESTYLE CHANGES TO LOSE WEIGHT

It is a matter of simple math. If caloric input is less than caloric expenditure (output), weight loss will occur. Incurring this sustained negative energy balance is best achieved by:

1. Structured exercise
2. Increased daily physical activities
3. Sensible dietary restriction

Structured exercise and increased daily activities will increase caloric expenditure.
Diet, with or without weight loss medication will reduce caloric intake.

Typically, a 500 to 1000 kcal per day energy deficit (energy output minus energy intake) will result in the recommended 0.5 to 1 kg per week weight loss, or about 10% body weight reduction over 6 months.

1. STRUCTURED EXERCISE

The recommendations for structured exercise are as follows:

Type:
Cardiovascular (aerobic) activities, incorporating a variety of activities

Duration:
200-300 min per week or > 2000 kcal per week

Intensity:
55 – 70% of maximal heart rate

Before starting on a structured exercise program, especially among those who are obese, consult a doctor to assess your fitness to start on such a program.

2. INCREASED DAILY PHYSICAL ACTIVITIES

The intensity of our daily activities generally tends to be low, compared to that of structured exercise. However, due to the longer duration of these daily activities, the amount of total energy expended can be very significant.

3. SENSIBLE DIETARY RESTRICTION

Todate, research has consistently shown that it is the excess calories that increase body weight, and not the excess protein, fat or carbohydrates per se. Weight loss is therefore associated with reduced caloric intake and increased diet duration, rather than the actual macronutrient content of the diets. This would explain why the various diet plans with their different proportions of protein, fat and carbohydrates all seem to work, if adhered to for a significant period of time.

There are various ways one can calculate one's energy requirements:

It can be easily estimated by using the 30-35 kcal/body weight formula. So, for a person who is 80kg, the estimated energy requirement would be between 2400 – 2800 kcal.

or,

You may choose to use tables such as the following:

To create an energy deficit, subtract 500 – 1000 kcal from the estimated energy level.

Click here to see calories contained in common foods found in Singapore.

In making food choices, remember that it is the amount and type of food eaten that determines energy intake. Whilst there is no real need for abstinence from any particular food group, it is worth noting that dietary fat provides double the amount of energy provided by protein and carbohydrates, so a diet high in fat would quickly exceed the caloric intake limit.