Maintaining a healthy weight benefits your whole body. It helps ease the strain on your joints, improves mobility, and reduces the risk of chronic conditions such as diabetes and heart disease. A balanced weight also supports healthy blood pressure and cholesterol levels, leading to better sleep, more energy, and a stronger sense of mental well-being.
That said, maintaining a healthy weight isn’t about quick fixes or crash diets! Instead, it’s about building sustainable habits that help you feel and live better every day. Successful weight management combines healthy eating, regular physical activity, and a long-term commitment to wellness.
When it comes to body weight, balance is key. Most people gain weight when they consume more calories than their bodies burn, leading to excess fat storage. The Body Mass Index (BMI) is a simple way to check whether your weight falls within a healthy range. You can also use a calorie calculator to determine the number of calories you should consume in a day.
BMI = Weight (kg) ÷ (Height in metres)²
BMI Ranges (for Asian adults):
- 18.5 – 22.9: Low risk (healthy range)
- 23 – 27.4: Moderate risk
- 27.5 and above: High risk
Maintaining a healthy BMI between 18.5 and 22.9 reduces the risk of chronic diseases such as heart disease, diabetes, hypertension, and high cholesterol.
Note: BMI is not a suitable measure for pregnant women, people with a muscular build, or seniors above 65.
1. Eat mindfully
- Eat smaller portions at regular intervals and stop when comfortably full.
- Don’t skip meals, as it may lead to overeating later.
- Choose lean proteins, whole grains, and plenty of fruits and vegetables. You can use the My Healthy Plate guide to plan your proportions so you get enough of each food group.
- Limit oily, creamy and sugary food like ice cream and chocolates.
- Use healthy cooking oils like canola, sunflower or olive oil.
- Pick water over sugary drinks. This helps reduce cravings and keeps you full.
2. Stay active
- Get clearance from a medical professional if you have pre-existing health conditions.
- Aim for 30 minutes of moderate exercise, one to three times a week to start.
- Try these simple, easy ways to move from home. Or start activities like brisk walking, cycling or badminton. All of these can raise your heart rate and burn those calories.
- Gradually increase your workout intensity and frequency as you progress.
- Remember: combine exercise with healthy eating for the best results!
- Set realistic goals. Healthy weight loss should be gradual at about 0.5 to 1 kg per week.
- Keep a food journal. Tracking what you eat helps you stay mindful of choices.
- Stay consistent. Even small daily efforts add up to long-term success.
- Track your progress. Weigh yourself weekly or monitor your waist circumference. Little improvements are encouraging!
Remember, sustainable weight management isn’t about strict diets. It’s about finding balance and building habits that last. Choose nourishing foods, stay active, and celebrate small wins along the way.
Explore FairPrice Online for weight management supplements and other healthy food choices. And if you’d like advice on weight management supplements, balanced nutrition or exercise support, visit your nearest Unity store with pharmacy services. Our friendly pharmacists are here to help you make healthier choices and stay motivated on your wellness journey.
