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Men:
Over 102 cm
(40 inches)
Women:
Over 88 cm
(35 inches) |
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Goal: Weight reduction
Specific goal:
Aim at reducing 10% of your body weight over a period of 6 months.
Weight loss should be at a rate of 1 to 2 pounds (0.5 – 1 kg) per week. |
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Aim to achieve a deficit of 500 to 1,000 kcal/day.
Start with a low calorie diet of 1,000 to 1,200 kcal/day for women, and 1,200 to 1,600 kcal/day for men.
Aid with dietary or vitamin supplement. |
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Start moderate levels of activity for 30 minutes, 3-5 days a week to increase calorie expenditure of 100-200 kcal/day.
Should aim to set a long-term goal to accumulate at least 30-45 minutes or more moderate-intensity physical activity at least 3-5 days, and preferably 7 days a week.
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Set an achievable goal.
Educate yourself on food
energy value, composition
and evaluation of
nutrient labels.
Recording what, when and
why you eat can help you
understand a lot more about
your eating and activity
patterns, and areas for
change.
Conduct periodic weight,
BMI and waist
circumference check.
Remind yourself of all the
reasons that motivate you in
the first place.
Seek encouragement from
those who support you.
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Weight loss tool approved by
health authority may be
useful as an adjunct to diet
and physical activity.
Consult qualified healthcare
professional for treatment. |
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