Navigating weight management and diabetes can be challenging. Here you will find the resources and information you need for effective weight management and healthier living.
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Your body mass index (BMI), calculated based on your height and weight, can help assess this. You can use the HealthHub BMI calculator here.
In Asians, a BMI within the range of 18 – 23 is considered healthy. A BMI over 23 indicates a moderately increased risk of weight-related complications. A BMI above 27.5 signifies a high risk.
To lose weight effectively, the energy (calories) you expend in daily activities should exceed the calories you consume from food and drinks.
Weight loss can be achieved through:
Consult with your doctor about diabetes medication options that do not contribute to weight gain. Based on your specific condition, your doctor may also advise on the potential benefits of anti-obesity medication or bariatric surgery.
The most effective diet for weight loss is one that can be sustained long-term. A crucial aspect of weight loss is to ensure your diet results in an energy deficit. Consider reducing your daily calorie intake by 500kcal, which can lead to approximately 0.5 kg weight loss per week.
Strategies for dietary adjustment include:
Discover more about portion sizes and healthy food choices through the My Healthy Plate guide here. Our dietitians can also provide tailored advice on healthy eating for weight and diabetes management.
If you’re considering alternative diets such as the ketogenic diet or intermittent fasting, consult with your doctor first to ensure the diet aligns with your health condition.
Our dietitians have developed the nBuddy Diabetes app, an effective tool for managing both diabetes and weight. This app is available for free.
Other useful apps include MyFitnessPal and Healthy365 for weight management and food tracking, respectively.
Explore a variety of healthy recipes at the Health Hub. There are healthy Asian, Indian, International and Western recipes available.
Engaging in regular physical activity is a key component in weight loss and overall health improvement. The benefits of physical activity include:
Incorporating physical activity into your routine doesn't have to be challenging. It can involve both structured exercise and non-exercise activities.
One effective way to increase physical activity is by boosting your daily step count. Here are some tips to help you achieve this:
Using a smartphone or an activity tracker to monitor your daily steps can be helpful. Aim to gradually increase your step count each week for sustained health benefits.
The main types of exercise are:
All forms are essential for health, with aerobic exercises aiding in calorie burning and cardiorespiratory fitness, while resistance training supports muscle health.
If you’re new to exercising, start slowly and progressively increase the frequency, duration or intensity of your activities. For those previously inactive, begin with low-intensity activities, such as brisk walking for 10 minutes, three to five times a week, and gradually extend the duration or frequency.
Depending on your activity level and diabetes control, it may be necessary to adjust your diabetes medications, particularly to prevent hypoglycaemia.
For moderate to vigorous exercises (more intense than brisk walking), consult your doctor first. Your doctor can assess your risk, review your medical history, perform a clinical examination and possibly suggest further tests to evaluate your cardiovascular health before you start.
For further guidance on exercise, please visit ActiveHealth. With various labs across Singapore, they offer health coaches and workshops to help improve your health and fitness. If you have conditions such as diabetes, heart disease or kidney disease, a referral letter from your doctor is required for a health assessment before attending the exercise sessions.
