Obesity - How to Lose Weight Wisely

WHY BOTHER TO LOSE WEIGHT?

Those who are overweight, whether mildly obese or unattractively fat, have much to gain. You will look and feel so much better- your self- esteem will return. It will reduce your risks of heart disease, stroke, diabetes, cancer, gall bladder trouble, hiatus, hernia, high blood pressure and arthritis, especially of the hips and the knees. Taking your obesity into old age creates many uncomfortable problems.

Why We Get Fat: And What to Do About It - Gary Taubes | Talks at Google

An eye-opening, myth-shattering examination of what makes us fat, from acclaimed science writer Gary Taubes.

Building upon this critical work in Good Calories, Bad Calories, Taubes revisits the urgent question of what's making us fat and how we can change in this exciting new book. Persuasive, straightforward, and practical, Why We Get Fat makes Taubess crucial argument newly accessible to a wider audience.

Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the calories-in, calories-out model of why we get fat, and the good science that has been ignored, especially regarding insulins regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid?

Packed with essential information and concluding with an easy-to-follow diet, Why We Get Fat is an invaluable key in our understanding of an international epidemic and a guide to what each of us can do about it.

About the Author:

Gary Taubes is a contributing correspondent for Science magazine, and his writing has also appeared in The Atlantic, The New York Times Magazine, and Esquire. His work has been included in The Best of the Best American Science Writing (2010), and has received three Science in Society Journalism Awards from the National Association of Science Writers, the only print journalist so recognized. He is currently a Robert Wood Johnson Foundation Investigator in Health Policy Research at the University of California, Berkeley School of Public Health.

THE 2 KEYS TO SUCCESS

1. EAT LESS FATTENING FOOD (CARBOHYDRATES)

2. BURN OFF THE CALORIES WITH EXERCISE

IF WE EAT MORE THAN WE BURN, WE GET FAT.

FATTENING FOODS

It is essential to cut down on high- calorie foods. These include:

Alcohol (eg Beer)
Carbohydrates e.g. sugar, cakes, soft cakes, sweets, biscuits, bread, pasta, cereals, sweet drinks
Any food or drinks with sugar

A good rule is to avoid ‘white food'- those containing lots of refined sugar or flour. Instead go for complex carbohydrates- Green vegetables, nuts & beans.

PHYSICAL ACTIVITY

A brisk walk for 20- 30 minutes each day is the most practical exercise
Other activities, such as tennis, swimming, golf and cycling, are a bonus

A PLAN THAT WORKS!

BREAKFAST

Eggs (Omelette, Hard-boiled, soft-boiled, Poached etc)

MORNING AND AFTERNOON TEA, MIDDAY & EVENING MEALS

Meat (Beef, Pork etc), Poultry & Fish
Milk & Eggs
Cooking with Saturated fats eg Coconut oil etc
Leafy green vegetables

Heart Exercise - Health Screening @ MDIMC

WEIGHT LOSING TIPS

Have sensible goals: do not crash diet, but have a 3-6 month plan to achieve your ideal weight
Go for natural foods; avoid junk foods
Avoid alcohol, sugary soft drinks and high-calorie fruit juices
Strict dieting without exercise fails
If you are mildly overweight, eat 1/3 less than you usually do
Do not eat Carbohydrates like biscuits, cakes, buns etc. between meals, preferably not at all
A small treat once a week may add variety
Avoid seconds and do not eat leftovers
Eat slowly- spin out your meal
Avoid medicines that claim to remove weight

Gastrointestinal Tract Absorption of Nutrients

Health Assessment & Screening Packages

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Digestive Problems, Symptoms & Prevention - Treatment @ MDIMC

How a Gluten-free Diet can Improve your Chronic Illnesses

Healthy Diets for Optimal Health

The Anti - Inflammatory Diet

- Go Gluten-free

The Anti-Cancer Diet

- The Ketogenic Diet

Grow New Brain Cells

- The Neurogenesis Diet

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Groups at Higher Risk for Severe Illness in a COVID-19 Infection

Comorbidities & Underlying Health Conditions in COVID-19 Patients with Complications

高血压
糖尿病
脑血管疾病
心血管疾病
慢性肺部疾病
慢性肾病
哮喘
失智
慢性神经系统疾病
癌症
风湿病
肥胖
抽烟
慢性血液系统疾病/血红蛋白血液疾病
肝病/乙型肝炎感染
营养不良
免疫缺陷/免疫功能低下，例如 HIV AIDS
65岁及以上的人

(Ref: https://www.nature.com/articles/s41430-020-0642-3.pdf, Dailymail.co.uk, https://pubmed.ncbi.nlm.nih.gov/32320003/, Comorbidity and its impact on 1590 patients with Covid-19 in China: A Nationwide Analysis https://erj.ersjournals.com/content/early/2020/03/17/13993003.00547-2020

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Up to $400 per Medisave Account per year can be used for Vaccinations under the National Adult & Childhood Immunisation Schedule - Influenza, Pneumococcal (PCV13/PPSV), Human Papillomavirus (HPV2/HPV4), Hepatitis B, Tetanus, Diphtheria & Pertussis (Tdap), Measles, Mumps & Rubella (MMR) and Chickenpox (Varicella)

Part of the National Influenza Sentinel Surveillance programme with MOH. If you have a fever of > 38 degrees with a cough, our clinic is able to test for COVID-19. For children below 12 years old with clinical diagnosis of HFMD (eg fever, oral ulcers, rash), our clinic can test for Hand Foot & Mouth Disease (The tests are for surveillance purposes only).

Heart Health - Coronary Heart Disease, Learn what is Angina and Stroke, as well as How to Lower Cholesterol

Coronary Heart Disease

What is Angina?

What is Stroke?

How to Lower Cholesterol

High Blood Pressure Causes & Prevention - Treatment @ MDIMC

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Co-infection of COVID-19 with other infectious diseases is possible

Reduce your risk of getting sick with COVID-19

Make sure your vaccinations are up-to-date. People older than 65 years, and those with many underlying conditions, such as those who are immunocompromised or with significant liver disease, are recommended to receive vaccinations against Influenza and pneumococcal disease (PCV). Click here for Vaccination schedules (NAIS/NCIS).
Do not delay getting medical care for your underlying condition because of COVID-19. MD International Medical Centre has contingency MOH infection prevention protocols to protect you from getting COVID-19 if you need care for your underlying condition.
Continue your medications and do not change your treatment plan without talking to your doctor.
Make sure that you have at least a two-week supply of your chronic disease medications.
Call MDIMC @ Tel: 6694 1661 for a medical appointment if you have any concerns about your underlying medical conditions or if you get sick. Our clinic is a PHPC-accredited medical clinic. Under the MOH Swab & Go Home programme, our doctors can do a COVID-19 PCR Swab test if you meet the MOH medical crtieria.

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Asymptomatic patients may display no symptoms of illness. Vulnerable people should get vaccinated against Influenza which protects susceptible people from, as well as exclude the Flu and H1N1 viruses should they start to show URTI or ARI symptoms.

a. Vaccination decreases the risk of co-infection with COVID-19.

b. Vaccination reduces the burden of respiratory illnesses in the healthcare system.

The latest Influenza Vaccine is now available. It protects against the Flu and H1N1 Viruses. Ministry of Health Safety protocols are adhered to at all times for the safe vaccination of you and your family.

* Importance of Keeping your Vaccinations Up-to-date

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Obesity - How to Lose Weight Safely

Identifying Insect Bites

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The information provided in this website is for knowledge purposes only. It does not constitute medical advice.

Should you encounter any medical problem that you are unsure of, always consult your doctor or health care provider for assistance and medical advice.

MD International Medical Centre / MD International (Singapore) Pte Ltd

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