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.