Diet, exercise key to weight management

Weight gain occurs when a person consumes more calories than is required. But losing and maintaining weight is often a complex process which involves more than just “intake and output”, said Dr Sonali Ganguly, director of the Obesity and Metabolic Unit at Singapore General Hospital. For instance, ageing can increase a person’s tendency to put on weight as the body’s metabolism naturally slows down. But this can be avoided with regular exercise and the careful monitoring of one’s caloric intake, said Dr Ganguly.

While crash-dieting and other quick-fix strategies may yield fast results, they are often difficult to maintain and can lead to a drastic weight rebound. In addition, one’s body might sabotage one’s efforts to keep the kilos off when it gets used to a certain body weight, often referred to as a “set-point” weight.

“When one loses weight, the body senses a lack of nutrients and energy. Think of it as an empty gas tank. The body fights back and wants to fill that gas tank back up. This, and a decrease in metabolism after significant weight loss, both contribute to weight regain,” explained Dr Ganguly.

Ultimately, all effective weight loss programmes centre on a core principle: A healthy diet and lifestyle. “Those who manage to keep most of their weight off after a weight-loss programme engage in regular physical activity. They also remain conscious of their dietary habits by consuming smaller portions of high-fibre, low-fat and low-sugar foods with an occasional treat,” said Dr Ganguly.