Big Fat Facts

Article contributed by:

Raffles Medical Group

 

FAT? It’s in my genes.  It’s official.  You can now blame your genes for making you the size you are.  The same genes that have helped your ancestors survive famines in the past are causing an obesity epidemic in this world where you have access to food round the clock.
 

 

According to a UK study, 16% of the adults with the risky genetics, the FTO, weighed about three kilogrammes more than the others and were almost twice as likely to be obese.

 

Before you decide to give up on your weight-loss plans for good, the fat gene is not the only factor behind your size.  Your genes may favour fat accumulation due to other lifestyle behaviours including the tendency to overeat, a sedentary lifestyle, reduced conversion of fats to energy, and increased capacity to store fats.
 
You need not fight obesity alone.  That would be an uphill challenge with few success stories.  Get professionals on your side to help you overcome your weight issues.  Experts from Raffles share on tips to help you manage this chronic disease by tackling it from all corners.

 

1. Eat Right

Go for regular small meals.  According to Ms Nehal Kamdar, Senior Dietitian at Raffles Internal Medicine Centre, research shows that those who eat small meals four or five times daily, have lower and/or more stable blood sugar levels than people who eat two or three large meals daily, and hence are less likely to gain excess weight.
 
Watch your servings.  Overeating leads to weight gain, especially if the food is high in fat and calories (e.g. fast food, fried food, and sweets).  “Another trick,” says Ms Kamdar, “is to use a smaller plate for your meals and eat slowly.”
 
Hit the greens.  Filling up with fruits and vegetables, which are high in fibre and water content, means you consume fewer calories.  Just remember to cook them without added fats, and season them with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.
 
Soup it up.  Consider kick-starting each meal with a soup (give the creamy soups a miss though) to fill up with fewer calories.  “It would slow your eating and curb your appetite,” explains Ms Kamdar.

 

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2. Medicine and Hormones

Avoid simple carbohydrates. Simple carbohydrates include sugars, fructose, desserts, soft drinks, beer, wine... etc.  These increase blood glucose levels, which in turn stimulate insulin release by the pancreas. Insulin promotes the growth of fat tissue and can cause weight gain.
 
Crash diets crash.  You may see your weight go down quickly through a low calorie diet, but the effects of such diets are not long-lasting as you cannot sustain them and end up having a rebound in weight.  According to Dr Stanley Liew, Specialist in Endocrinology at Raffles Internal Medicine Centre, most people who rely only on fad diets to lose weight will fail in the long term.

 
Food not flab.  Your food may have nothing to do with the flab in you.  Certain medical conditions can lead to weight gain; for example, thyroid condition and other hormonal disorders.  Seeing an endocrinologist can help screen for these conditions.  He will carefully and closely monitor your progress, any overweight-related risk factors and medical conditions, then modify and intensify the therapy, if necessary.

 

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3. TCM for Weight Loss

Needle away the fats.  Traditional Chinese Medicine (TCM) has been around for more than 5,000 years and has been used to treat many conditions, from serious ailments to lifestyle issues.  Ms Jin Jin Hua, Consultant Acupuncturist at Raffles Chinese Medicine, advocates using acupuncture as a mode of treatment for weight loss. “TCM talks about a holistic approach to the body system.  Acupuncture can suppress appetite, encourage the burning of calories, and even treat problem areas where stubborn fats reside.  It also increases the metabolic rate, regulates the digestive system and balances the endocrinal system.  Chinese massage, or Tui-na, can help break down stubborn fats and help lymphatic drainage, firm muscles, and increase blood circulation.”
 

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4. Surgery

A-band-on your fats.  Specialist in General Surgery, Dr HG Baladas, from Raffles Surgery Centre is well-known among obese patients seeking a new lease of life.  As a leading expert in bariatric surgery (lapband) in the region, Dr Baladas has helped hundreds of obese patients uncover a normal body. “With the band on the stomach, you will find that a small meal would fill you up quickly, reducing your calorie intake significantly,” explains Dr Baladas. “This is a major procedure and is recommended only for the severely obese. My patients who opt for this procedure lose about 20kg to 70kg.”
 
Liposuction – the easy way out?  Unfortunately, liposuction is not a good method for weight reduction, although it is a good method for body shaping and removal of small deposits of fat.  According to Prof Walter Tan, Specialist in Plastic Surgery at Raffles Aesthetics, “Most times when we do liposuction, we can suck out safely about one to three litres of fats per session - so only a modest weight loss of one to three kilogrammes is to be expected.”

 

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5. Exercise

Get active.  A sedentary lifestyle burns fewer calories.  Since weight gain occurs when you eat more calories than you burn, an active lifestyle may help keep your weight down.  According to Mr Lim Hun Teck, Principal Physiotherapist at Raffles Physiotherapy Centre, “Muscles burn (metabolises) more calories than other tissue, so you should build muscles to improve your metabolic rate.”
 
Buddy up.  Two is better than one, especially when you are exercising and needs the extra motivation.  Your friend can spur you on and encourage you when you are feeling lazy.  For those with a competitive- streak in them, a little friendly competition on who’s losing more pounds may help push you harder in your exercise regime.
 
When exercise is bad. Each of us has a unique physique that may not be suitable for all types of exercises.  “Some people, who are overweight, may experience pain at the knee and ankle joints while performing weight bearing activities,” says Mr Lim. Those who have not exercised for a while should speak to a doctor before starting their exercise regime.

 

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6. Mind Over Body

Don’t let your emotions rule your stomach.  If you find yourself bingeing when you are bored, stressed, angry or sad, do something different to break that routine.  Specialist in Psychiatry at Raffles Counselling Centre, Dr Arthur Lee says, "Lifestyle changes should include regular physical activities and healthy eating habits while cutting down alcohol, quitting other addictive habits and managing stressful concerns without substitutes. It requires personal responsibility and discipline but start with small steps. Get regular feedback and support.  Commit fully to these changes while focusing on your long term goals."
 
Sleep earlier by an hour.  When sleep replaces idle activities and the midnight snacking, you can effortlessly cut calories.  There's evidence that getting too little sleep may work up an appetite, making you hungry.
 
Motivational prize.  Buy a new top that you love, just one size smaller.  Hang the top somewhere where you can see daily to keep your eye on the target. Keep the target small and attainable so you can reach for the prize soon enough.

 

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Article contributed by:
Raffles Medical Group

Dated: December 2011

 

 

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