Ask Your Pharmacist

Title: Eating Right For an Ideal Body Weight

Question:

I have made several attempts to lose weight by dieting, but I always end up gaining my weight again from eating more. Is there anything I can do to make it work this time?

Answer:

It is alright to lose your fight in achieving your ideal weight temporarily as long as you don’t give up.   Instead of dwelling on your setbacks, find out what went wrong to improve on your next attempt.

Here are some steps to achieve weight control:

1. Eat for the right reason.

Eat only when you are hungry¹.

2. Have fewer temptations in the house.

Identify situations that cause you to eat more, and deal with them accordingly.^{1, 2}

3. Don’t skip meals.

You will probably end up eating more to make up for those missing calories at the next meal. Consume multiple small meals throughout the day which are low in calories².

4. You don’t have to give up your favourite foods.

Depriving yourself of the flavors you enjoy may backfire. You can continue to eat these food, but in much smaller portions².

5. Do not just rely on dietary measures.

Be more physically active. Take up a sport you enjoy. Change your lifestyle - use the stairs instead of the lift or escalators.¹ Speak to your health professional to assess the suitability of this option as your health condition and other factors may need to be considered.

If limiting your food intake and increasing your activity level fail to reduce weight, and your body-mass-index is more than 29.9, speak to the pharmacist for advice whether weight-control medication are suitable. In any case, long-term changes to the dietary habits and daily lifestyle are the key to successful sustained weight loss. 

Source: Imelda Halim, Pharmacist, Pharmaceutical Society of Singapore

More information and advice can be obtained from your pharmacist. Send your questions to sthealth@sph.com.sg.

Bibliography

1) Obesity and overweight

Assessment and weight-reduction interventions

based on level of risk

Claudia S. Lai, BScPhm, MSc

2)University of Pittsburgh Medical Center/ Weight management centre http://weightloss.upmc.com/EatingLess.htm