According to the World Atlas Obesity 2023 report, Malaysians are at risk of adult and child obesity by the year 2035. It has been predicted that 41% of Malaysians will be obese, which will have a significant impact on their health and well-being.
However, some people believe that losing weight quickly is better. People are convinced that losing weight quickly is a great personal achievement and will motivate them to work harder towards their goal. Is this a myth or a fact? As the number one corporate wellness provider in Malaysia, we are fortunate to be able to offer certified dietitians who can provide further information on this topic.
Based on our corporate wellness programs, our corporate dietitians suggest two effective ways in losing weight. Control your calorie intake and be physically active in order to achieve calorie deficit. Weight reduction journey can be very challenging and requires great willpower. The key to success for steady weight loss is to lose weight gradually, rather than drastically.
Therefore, it is important to set realistic goals and aim for a healthy weight loss of 0.5-1 kilogram per week. This is because such a range for reduction is an achievable and sustainable weight loss target. Cutting 500-1000 calories from usual consumption can help to achieve 0.5-1 kg of weight loss.
Calorie deficit can be achieved when we consume fewer calories than our body requires or by increasing our physical movements to burn more calories. In order to consume fewer calories, one can try to reduce consumption of sugary drinks, avoid eating fried foods or change cooking methods to steam, sautéed, roasted and soupy base.
According to studies, losing weight drastically through a starvation method is never a good option. It can lead to a number of consequences. As such, muscle loss, nutrient deficiency, low metabolism rate and rebound weight gain. In conclusion, losing weight gradually at a rate of 0.5-1.0kg/week is considered a healthy and sustainable approach. It allows our body to adjust to the changes, minimizes the risk of muscle loss and nutrient deficiencies, and promotes long-term weight management.
Having breakfast and lunch at work is almost as essential as getting a good night's sleep. Did you know that the food choices you make during the workday can impact your productivity? Many busy professionals opt for quick meals on-the-go or just coffee in the morning, but how does this affect their overall day? According to research, unhealthy eating habits and physical inactivity can lead to a loss of productivity, which may result in absenteeism or presenteeism due to a lack of motivation at work.
Working in a corporate office all day can be draining, as we often sit in a fully air-conditioned environment and move very little. Additionally, office workers often bring heavy meals that can leave them feeling sluggish and sleepy, especially after lunch. That's why making healthy food choices at work is crucial to one's daily life.
To promote a healthy lifestyle in the workplace, corporate workers should learn about the types of diets that work best for the brain. Fortunately, our corporate wellness program offers certified dietitians who can provide more information about nutrition. Research shows that certain foods can enhance brainpower, boosting brain strength and memory. Instead of packing the same old meals to work, try incorporating these brain-boosting foods into your diet!"
1. Fatty Fish - Fatty fish is an excellent source of omega-3 fatty acids, which can sharpen your mind and improve your mood. Omega-3s are an essential type of fat that the body cannot produce, but needs to obtain from whole foods for building blocks of the brain. Some examples of fatty fish that you can include in your meals are salmon, sardines, mackerel, anchovies, and many more!
2. Coffee - Coffee contains two powerful nutritional properties: caffeine and antioxidants. These components help to increase alertness, improve mood, and sharpen focus. For healthy adults, coffee can be consumed in moderation, with up to three to four cups daily and a maximum intake of 400 milligrams of caffeine.
3. Blueberries - Blueberries can be a delicious snack to have in the office. You can add them to cereals, yogurt parfait, or enjoy them on their own. Blueberries are packed with antioxidants, which are the key component in delaying brain aging and improving memory.
4. Broccoli - Broccoli is a great vegetable choice that is easy to prepare. You can eat it raw, blanched, sautéed, steamed, or roasted. Broccoli contains numerous powerful compounds, including vitamin K, which is linked to better memory and good cognitive status.
5. Eggs - Eggs are a good source of protein and a great option for corporate workers. They are rich in vitamins B and choline, which support memory and brain development.
By incorporating these brain-boosting foods into your meals, you can improve both your health and brainpower. So why not change your norm and pack your lunch with these healthy options? If you're looking for healthier recipes and resources, visit our website and drop your details to learn more about our corporate wellness programs!
It’s Ramadan month now, a holy month for all Muslim people! That means it is time for them to fast from suhoor until dawn!
Is it possible to conduct a corporate wellness program?
Yes it is!
Fasting during the holy month of Ramadan can have a significant impact on the health and wellbeing of Muslim employees.It is important for companies to consider implementing corporate wellness programs that are suitable for the fasting month to support their employees during this time. Here are some corporate wellness program ideas that are suitable for the fasting month of Ramadan:
Employers can offer wellness program activities that follow flexible working hours during the month of Ramadan to accommodate their employees who are fasting. This can help employees to manage their energy levels, time and wellness activities more efficiently.
Employers can provide corporate wellness programs to their employees with education on healthy eating habits during Ramadan. Nutritional counseling or nutrition health talk can help employees to make informed choices about what to eat during non-fasting hours and how to maintain a healthy diet during the month.
Fasting can be a challenging time for employees, and it can lead to increased stress levels. Employers can offer stress management programs to help employees to manage their stress levels and maintain their productivity.
Employers can offer corporate wellness programs that include physical activity programs during non-fasting hours to help employees maintain their physical health during the month. This can include activities such as yoga, stretching, or other low-impact exercises.
Fasting can also impact the mental health of employees, and it is important for employers to provide support in this area. Employers can offer counseling or other mental health support services to help employees manage any emotional challenges they may face during the month.
In short, implementing a corporate wellness program that is suitable for the fasting month of Ramadan can help employers to support their Muslim employees during this time. By providing suitable corporate wellness program ideas during Ramadan can help employees to maintain health and wellbeing throughout the month of Ramadan.
Happy Ramadan to all Muslims!
Physical activity is essential for maintaining good health and overall wellness. Regular exercise can help prevent chronic diseases such as heart disease, diabetes, and certain types of cancer. Physical activity also helps with weight management, improves mental health, and enhances cognitive function. Despite these benefits, many people lead sedentary lifestyles and do not get enough exercise.
Encouraging employees to be more active is an important part of promoting a healthy workplace culture. Physical activity has numerous benefits for overall health and wellness. As we know, physical activity is also important for mental health. Exercise releases endorphins, which are natural mood-boosters. Regular exercise can help reduce symptoms of depression and anxiety. It can also improve sleep quality, which is essential for overall health and wellness.
In addition to these benefits, physical activity can also improve cognitive function. Exercise has been shown to improve memory, attention, and decision-making skills. It can also reduce the risk of cognitive decline in older adults.
Encouraging employees to be more active is an important part of promoting a healthy workplace culture. Here are some strategies for promoting physical activity in the workplace:
Physical activity is essential for maintaining good health and overall wellness. Encouraging employees to be more active is an important part of promoting a healthy workplace culture. Now, employers can help promote physical activity in the workplace and improve the health and wellness of their employees.
If you are looking for on-site exercise sessions that are conducted by a professional/certified fitness trainer or corporate wellness program for your employees, do contact us now to explore more on this! Let's create a healthier workplace for employees.
Employees are important assets to any company, and ensuring their good mental and physical health keeps them in a good position to perform well. Employee’s health and wellness typically have a direct impact on a company's productivity and profits. Many employers recognise this and are willing to invest in corporate wellness programmes for their employee welfare.
A corporate wellness programme is a planned and coordinated programme that aims to improve employee's wellbeing. A corporate wellness programme may also support emotional, social, and spiritual wellbeing of the employees.
On-site medical check-up, weight management, stress management, exercise and wellness assessments are common activities in corporate wellness programmes that are intended to help employees to improve their physical health, eat better, and lose weight.
Employee health checks are the responsibility of every company. Yearly corporate health screening events are effective in increasing employee productivity. Indeed, we can see that happier and healthier employees take fewer medical leaves, ultimately improving business performance.
Weight management programmes can have a major impact on the lives of team members as well as the net earnings of a company. A recent study conducted by Dr. Michaud of the University of Nebraska Medical Centre on a weight management programme implemented on employees at the University of Minnesota discovered that participants felt an improvement in their quality of life. Furthermore, the programme was effective in reducing the university's health-care costs.
The workplace is stressful regardless of position or industry, with demanding clients, colleagues, and managers, as well as deadlines, sales, and budgets. As an HR professional, you must understand how stressful it is. The American Institute of Stress reveals, 80% of the workforce experiences job stress, and roughly half of all working individuals require assistance in dealing with this stress.
Most corporate employees are preoccupied with their work and slowly start to neglect their health, resulting in health problems. So, wellness assessment is vital to maintain employee wellness and ensure the business operates efficiently. According to one study published in the Journal of Occupational and Environmental Medicine, employees who exercised moderately produced higher quality work and performed better at work than those who did not exercise.
Now, you already have an idea about what is suitable for your company! Remember health is wealth, your employees need it!
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