Manage & Maintain a Healthy Body Weight Through Mindful Eating
Manage & Maintain a Healthy Body Weight Through Mindful Eating
With nearly half of Malaysian adults overweight or obese, mindful eating offers a simple yet effective path to better health. Discover how small, conscious choices at each meal can improve your metabolism, balance, and overall well-being.
Article written by A Good Clinic Dietitian : Aziemah Ari
Many Malaysians are facing a weight issue, with statistics showing that 2 in 5 adults in Malaysia have metabolic syndrome. This condition is often characterized by three or more risk factors, including:
Abdominal Obesity
High Blood Pressure
High Blood Sugar
High Blood Triglycerides/cholesterol
1 in 2 adults are overweight or obese, and this significantly increases the risk of Non-Communicable Diseases (NCDs) such as diabetes, heart disease, stroke, and certain types of cancer. Furthermore, more than 3/4 of people with metabolic syndrome have abdominal obesity—excess fat around the abdominal region, which particularly increases the risk of NCDs.
Are You Overweight or Obese?
You can check your status against the normal values provided in the tables below:
If you are overweight, your results will be above the normal values shown.
Key Strategies for Maintaining & Managing Healthy Body Weight
To effectively manage and maintain a healthy weight, a holistic approach focusing on diet, physical activity, and positive mindset:
1. Prioritize Food Balance and Physical Activity
- Remember to balance your food intake and physical activity.
2. Practice Mindful Eating
- Be aware of hunger and fullness cues: Eat only to savour each bite and chew thoroughly.
- Eat without distraction to fully enjoy your meal.
- Make nourishing choices and eat moderate portions.
- Pay attention to your meals by making eating a multi-sensorial act: engage your senses during meals (colours, textures, flavours, and aromas). This positive approach affects how you feel, both physically and emotionally.
3. Establish Healthy Eating Patterns
- Have regular meal times and avoid skipping meals.
- Fact: Skipping meals is not encouraged, as it may lead to overeating on the next meal.
Mindful eating is a safe and sustainable way to manage and maintain a healthy body weight!
