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FAT LOSS GUIDE

Guess whats hidden in


your favourite foods?
Hidden Fat. Lose fat safely and effectively.
Block off 30% of your dietary fat for a trimmer and
healthier you. Ask your healthcare professional today.

LOSE FAT. GAIN LIFE.

Hidden
Fat

Endorsed by:

Weight Management Information Centre Bhd (No. 535036P)


W17-A1, 17th Floor, West Block, Wisma Selangor Dredging, 142, Jalan Ampang,
50450 Kuala Lumpur, Malaysia. Tel: 603-2166 1100 Fax: 603-2166 6310
Website: www.weightmanagement.org.my

A community service by:

Pharmaceuticals
Roche (Malaysia) Sdn. Bhd.
(Co. No. 11792-H)

Wisma Selangor Dredging


142, Jalan Ampang,
50450 Kuala Lumpur, Malaysia.
Tel: 603-2161 1100
Fax: 603-2161 1805

Reference:
1. World Health Organization (2000) cited in http://yaleglobal.yale.edu/display.article?id=2318
2. Lim TO, Ding LM, Zaki M, Suleiman AB, Fatimah S, Siti S, Tahir A and Maimunah AH. (2000).
Distribution of body weight, height and body mass index in a national sample of Malaysian adults.
Med J Mal 55(1): 108-128.
3. World Health Organization. (2006). http://www.who.int/mediacentre/factsheets/fs311/en/index.html
4. FAO. (1961-2001). Food balance sheets. FAO http://apps.fao.org/faostat. Food and Agriculture
Organization of the United Nations, Rome.
5. Ministry of Health. (1999). Malaysian dietary guidelines, Kuala Lumpur: Jawatankuasa penyelaras
makanan dan pemakanan Kebangsaan (NCCFN).
6. Mayoclinic: Healthy weight for everybody. (2005).
7. Tee ES, Ismail MN, Nasir MA and Khatijah I (1997). Nutrient composition of Malaysia foods. 4th Ed.
Kuala Lumpur. Institute for Medical Research.
8. Health promotion board. http://www.hpb.gov.sg
9. Stephenson J. (1999). Food and activity counts. Appletree Press Inc.
10. Katch FI and Katch VL. (2000). The fidget factor: The easy way to burn up 1000 extra calories every
day. United States, America.
11. Sparkdiet resource centre. http://sparkpeople.com/resoure/reference/
12. Clinical Practice Guidelines on management of obesity. (2004). Report of the MASO, AMM and MEMS.
XEN.30.047.RM

Look whos in control...


The winning way to fat loss
and better health.
Benefits of fat loss:
Looking good, feeling great.
Positive self-image,
improved self-esteem.
Have twice the energy.
Slim and trim.
Improved overall health.

Increased risk of:


Stroke.
Heart Attack.
Hypertension.
Diabetes.
Gout.
Peripheral Vascular Disease.

Excessive body fat can lead to serious health problems like heart disease, stroke, high blood pressure and
diabetes. Thats why it is important for you to lose body fat, safely and effectively. There is a safe way to lose
body fat without having to suppress your appetite. So make the life-changing decision to lose fat and gain
life today. For more information, ask your healthcare professionals.
XEN.30.126.RM

Prevalence of obesity
International1

Malaysia2

From least to most developed countries:


overweight is on the rise

Overweight Adults - 20.7%


Obese Adults - 5.8%
Ethnic group

% Overweight

% Obese

Malay
Indian
Chinese

22.0
24.9
21.6

7.0
6.8
5.0

Gender

% Overweight

% Obese

Male
Female

20.1
21.4

4.0
7.6

As countries develop, they face many of


the problems common in industrialized
nations. Obesity is one such problem.

Obesity Facts
The main cause of obesity is:
a global shift in dietary trends towards
increased intake of foods that are high in
fat and sugars.
a trend towards decreased physical
activity due to an increasing sedentary
lifestyle.

Changes in composition of Calories from Protein,


Fat, Carbohydrate in Malaysia
(1960 - 1990)
4

100%
90%
80%
70%
60%
50%
40%

Diabetes (diabetes deaths are projected


to increase by more than 50% worldwide
in the next 10 years)
Musculoskeletal disorders especially
osteoarthritis.
Some cancers (endometrial, breast and
colon)

30%
20%
10%

Years

Carbohydrate

Fat

Protein

1990-92

1988-90

1986-88

1984-86

1982-84

1979-81

1976-78

1974-76

1972-74

1969-71

1964-66

0%
1961-63

Obesity increases risk of chronic diseases


such as:
Cardiovascular disease (heart disease and
stroke - the worlds number one cause of
death, killing 17 million people each year)

Lose weight with


proper portion control
Malaysian food guide pyramid5

Eat sparingly

Fats, oils, sugar and salt

Fish, poultry, meat


and legumes
2-3 servings per day

Milk and dairy products


1--2 servings per day

At least
3 --5 servings
per day

Fruits and
vegetables

8 --12
servings
per day
Rice, noodles, bread, other cereals and
cereal products and tubers

You are what you eat.


Healthy eating starts
with what you put on
your plate.

The Portion Plate.


Helps you to evaluate
your eating habits and
adjust serving sizes of food groups right on
the plate to achieve a healthy diet.

One quarter:
Whole Grains
choose whole wheat,
pasta or brown rice.

One quarter:
Lean protein or
Legumes
choose lean protein from
meat, fish, eggs, beans or tofu.

One Half:
Vegetables and Fruits
choose green leafy vegetables and less of
starchy vegetables.

Check Your Risk

12

1. Body Mass Index (BMI):


BMI is a reliable indicator of total body fat, which is related to the risk of disease.
BMI= Body Weight (kilogram)
Height (m) X Height (m)
Classification
Underweight
Normal
Overweight
Pre-obese
Obese

BMI (kg/m2)
Below 18.5
18.5 - 22.9
>23.0
23.0 - 27.4
>27.5

2. Waist Circumference:
Determine your waist circumference by placing a measuring tape around your waist. It is a
good indicator of abdominal fat, another predictor of risk factors in heart disease and other
diseases.
Male
Female

Waist circumference
>90cm
>80cm

Associated with increased risk of diseases

3. Other Risk Factors:


Additional risk factors to be considered are:

high blood pressure (hypertension)


high LDL-cholesterol (bad cholesterol)
low HDL-cholesterol (good cholesterol)
high triglycerides
high blood glucose (sugar)
family history of premature heart disease
physical inactivity
cigarette smoking

Assessment:
If you are obese (BMI is 27.5 and above) or overweight (BMI of 23.0 and above) and have
two or more risk factors, we recommend you lose weight.

Benefit of weight loss:


A 10% weight loss can:
lower risk of developing diseases associated with obesity
reduce blood pressure
reduce blood glucose
reduce LDL-cholesterol (bad cholesterol) and triglyceride levels
increase HDL-cholesterol (good cholesterol)

SNACKS & DESSERTS7,8


Item

Amount

Weight

Rempeyek

1 Piece

15 g

Cheese Cake

1 Slice

Rojak

1 Plate

330 g

Papadam

1 Piece

60 g

Tiramisu

5 oz / 1

Calories (kcal)

Fat %

90

65

295

64

752

61

309

55

368

54

Vadai

1 Piece

60 g

194

49

Yau-Cha-Kue

1 Piece

70 g

292

47

Icecream, Regular

1 2

140

45

Swiss Roll

1 Piece

20 g

36

45

Laddu

1 Piece

70 g

309

45

Kuih Peneram

1 Piece

55 g

256

42

Popiah Goreng
( Spring Roll, Fried )

1 Piece

34 g

91

42

Chocolate Wafer

1 Piece

14 g

70

41

Currypuff

1 Piece

40 g

128

39

Pineapple Tart

1 Piece

5g

23

39

Kuih Bom

1 Piece

63 g

212

39

Cucur Udang

1 Piece

54 g

144

39

Tuna Sandwich
with Mayonnaise

1 Whole

145.2 g

328

37

Popiah Basah

1 Piece

90 g

107

31

Bubur Kacang Hijau

1 Bowl

230 g

244

31

Pulut Panggang /
Pulut Udang

1 Piece

83 g

184

27

Kuih Kasturi

1 Piece

72 g

177

27

Kerepek Ubi Kayu

1 Piece

11 g

48

26

Doughnut

1 Piece

75 g

268

26

Pengat Pisang
Nangka

1 Bowl

150 g

246

25

Cokodok Pisang

1 Piece

71 g

180

23

Kuih Bangkit

1 Piece

3g

13

21

Pisang Goreng

1 Piece

65 g

129

20

Kuih Sri Muka

1 Piece

99 g

192

18

Bingka Ubi Kayu

1 Piece

100 g

221

17

Putu Piring

1 Piece

32 g

75

17

/ Cup

Cheese Cake
64% Fat

Ice Cream
45% Fat

Tuna Sandwich
37% Fat

Doughnut
26% Fat

Rojak
61% Fat

Curry Puff
39% Fat

Yau-Cha-Kue
47% Fat

Pisang Goreng
20% Fat

Note: The pictures shown are for illustration purposes only. For details on calories and fat percentages, please refer to the chart.

Item

Amount

Weight

Calories (kcal)

Fat %

Langsat

10 Whole

91 g

31

Pear, Green

1 Whole,
Medium

200.8 g

133

Pomelo

1 Piece

20.8 g

Fruit Juices
Orange Juice

1 Cup

110

Apple Cider / Juice

1 Cup

117

Cranberry Juice,
Cocktail

1 Cup

141

Grape Juice

1 Cup

128

Grapefruit Juice

1 Cup

96

Passion Fruit Juice

1 Cup

126

Pineapple Juice

1 Cup

140

Prunejuice

1 Cup

182

Caf Mocha,
with Whole Milk

12 Ounces

340

56

Caf Latte,
with Whole Milk

12 Ounces

210

47

Teh Tarik

1 Small Glass

200 ml

154

35

Coffee with Milk

1 Cup

200 ml

162

33

Milo with
Condensed Milk

1 Small Glass

200 ml

186

29

Smoothie

16 Ounces

Chinese Tea

1 Glass

BEVERAGES

320

Coffee, Plain

1 Glass

Tea, Plain

1 Glass

Water, Plain

1 Glass

Quick Tip
Behaviour Modification
How we deal with our surroundings influence our food intake.
Below are ways to help control food intake:
Put down your spoon / fork after each bite of food.
Leave the dining table as soon as you have finished your meal.
Limit your eating to designated areas. For example, eat whilst seated at the dining table only.
Do not combine eating with other activities such as reading or watching the television.
Use smaller plates / bowls.

Watermelon
7% Fat

Mango
6% Fat

Orange Juice
8% Fat

Starfruit
3% Fat

Cfe Mocha with Whole Milk


56% Fat

Coffee with Milk


33% Fat

Teh Tarik
35% Fat

Smoothie
3% Fat

Note: The pictures shown are for illustration purposes only. For details on calories and fat percentages, please refer to the chart.

FRUITS & FRUIT JUICES7,8


Item

Amount

Weight

Calories (kcal)

Fat %

Fresh Fruits
Mangosteen

3 Whole, Big

95.8 g

33

27

Durian

5 Seeds

41.7 g

64

20

Orange

1 Whole,
Medium

77.4 g

38

Ciku

1 Whole

53.7 g

44

Stawberry

5 Whole

47 g

11

Peach

1 Whole,
Medium

166.9 g

57

Lychee

5 Whole

76.8 g

59

Kiwi Fruit

1 Whole,
Medium

155.7 g

72

Mandarin Orange

1 Whole,
Medium

85 g

37

Watermelon

1 Slice

133.5 g

37

Mango

1 Whole,
Large

148.7 g

103

Red Apple

1 Whole

112.2 g

63

Duku

5 Whole

59.7 g

33

Jackfruit ( Nangka )

5 Seeds

189.2 g

70

Yellow Pear
Chinese

1 Whole,
Medium

157.2 g

53

Green Apple

1 Whole

102.2 g

40

Guava

1 Slice, Big

110.5 g

51

Papaya

1 Slice

158.9 g

56

Starfruit

1 Whole,
Medium

234.9 g

56

Jackfruit
( Cempedak )

5 Seeds

74.9 g

88

Banana
( Berangan )

2 Medium

120.3 g

124

Prune

5 Whole

26.6 g

78

Grape Fruit

1 Whole

238.4 g

93

Rambutan

5 Whole

84.5 g

50

Pineapple

1 Slice

130 g

59

Date, Dried

5 Whole

52 g

155

Grape

8 Fruits

88.2 g

60

Durian
20% Fat

Strawberry
8% Fat

Kiwi Fruit
8% Fat

Red Apple
6% Fat

Papaya
3% Fat

Mandarin Orange
7% Fat

Banana
3% Fat

Guava
4% Fat

Note: The pictures shown are for illustration purposes only. For details on calories and fat percentages, please refer to the chart.

BISCUITS & BREADS7,9


Item

Amount

Weight

Calories (kcal)

Fat %

Cream Crackers

5 Pieces

47 g

202

27

Marie Biscuits

5 Pieces

35 g

155

23

Sultana Biscuits

5 Pieces

34 g

143

18

Biscuits

Breads
Coconut Bun

1 Piece

45 g

231

52

Ryemeal Bread

1 Slice

30 g

78

White Bread

1 Slice

38 g

96

Wholemeal Bread

1 Slice

25 g

60

DAIRY PRODUCTS
Cheeses
Cream Cheese

2 Tbsp

101

89

American

1 Ounce

106

76

Brie

1 Ounce

95

76

Cheddar

1 Ounce

111

73

Blue / Roquefort

1 Ounce

101

71

Parmesan

1 Tbsp

29

62

Feta

1 Ounce

81

44

Cottage Cheese,
1% Fat

1/2

82

11

Cup

Milk
Goat Milk, Whole

1 Cup

168

54

Evaporated
Whole Milk

1/2

169

53

Whole Milk

1 Cup

150

48

Low Fat Milk, 2%

1 Cup

121

37

Condensed Milk,
Sweetened

1/2

491

24

Skim Milk

1 Cup

86

401

67

232

Cup

Cup

Yoghurt
Flavoured Yoghurt,
Whole Milk

1 Cup

Flavoured Yoghurt,
Low Fat

1 Cup

150

Blue / Roquefort Cheese


71% Fat

Coconut Bun
52% Fat

Cream Cheese
89% Fat

Cream Crackers
27% Fat

Parmesan Cheese
62% Fat

Whole Milk
48% Fat

White Bread
4% Fat

Flavoured Yoghurt, Whole Milk


67% Fat

Note: The pictures shown are for illustration purposes only. For details on calories and fat percentages, please refer to the chart.

WESTERN FOOD9
Item

Amount

Weight

Calories (kcal)

Fat %

Fettucini,
Chicken Alfredo

1 Serving

272 g

373

43

Macaroni and Cheese

1 Cup

390

39

Lasagna with Meat


& Sauce

1 Serving

277

36

Spaghetti with
Meatballs

1 Plate

332

33

Spaghetti with
Marinara

1 Serving

473 g

490

11

1 Regular

6 oz
( 170 g )

554

62

120 g

397

59

91 g
( Fish )
+ 85 g
( Chips )

502

48

Pasta

215 g

Meat & Poultry & Fish


Sirloin Steak,
Pan-Fried Piece
Chicken-Chop, Fried

1 Piece

Fish and Chips

1 Fillet Fish +
1 Small
Serving
Fries

Soups
Cream of Mushroom

1 Cup

203

62

French Onion

1 Cup

57

32

FAST FOOD
Chicken
Chicken Nuggets

5 Pieces

87.3 g

251

53

Fried Chicken

1 Piece

93.6 g

271

49

Burgers
Hot Dog

1 Whole

82 g

225

46

Cheese Burger

1 Whole

124 g

341

38

Pizza
Pizza with Pepperoni

1 Slice

280

39

Pizza with Chicken

1 Slice

280

35

Pizza with Vegetables

1 Slice

240

34

Others
Coleslaw

1 Big Cup

280 g

236

43

French Fries

1 Big Order

349 g

1124

50

Mashed Potatoes

1 Regular
Cup

93.6 g

87

Cheese Burger
38% Fat

Fried Chicken
49% Fat

French Fries
50% Fat

Fish and Chips


48% Fat

Pizza with Pepperoni


39% Fat

Sirloin Steak Pan -Fried Piece


62% Fat

Spaghetti with Meatballs


33% Fat

Cream of Mushroom Soup


62% Fat

Note: The pictures shown are for illustration purposes only. For details on calories and fat percentages, please refer to the chart.

Item

Amount

Weight

Calories (kcal)

Fat %

Chicken Rice
(Rice Only)

1 Plate

230 g

278

10

Chicken Kurma

1 Piece

103 g

179

69

Mutton Curry

2 Pieces

75.2 g

139

65

Fried Chicken

1 Piece

90 g

255

63

Chicken Curry

1 Piece

96.3 g

195

61

Beef Rendang

2 Pieces

50 g

127

59

Chicken Satay

10 Sticks

150 g

365

48

Beef Burger

1 Piece

180 g

427

42

Beef, Masak Merah

2 Pieces

85 g

133

38

Beef Curry

2 Pieces

90 g

130

35

Beef Satay

10 Sticks

150 g

360

29

Spanish Mackeral
(Ikan Tenggiri)
Goreng Berlada

1 Piece

49.5 g

142

67

Shrimp (Udang)
Sambal

1 Serving

35.6 g

71

66

Anchovy (Ikan Bilis)


Sambal

1 Serving

40 g

126

60

Stingray (Ikan Pari)


Masak Asam Pedas

1 Piece

49.8 g

122

51

Cuttlefish (Sotong)
Sambal

1 Serving

37.4 g

55

47

Black Pomfret
(Ikan Bawal Hitam)
Fried

1 Piece

63.7 g

143

42

Indian Mackeral
(Ikan Kembung)
Bakar

1 Serving

150 g

96

24

Cockles in Spicy Gravy

1 Serving

125 g

57

13

Meat Dishes

Fish & Seafood Dishes

Quick Tip
Preparing Healthy Meals At Home

Use healthier cooking methods like steaming, boiling, poaching, grilling and baking.
Discard meat fats and chicken skin.
Skim off the top layer of fats in soups by chilling the soups first.
Stir-fry vegetables in a small amount of vegetable oil.
Poach potatoes and sweet potatoes with the skin intact.
Cover the pot when cooking vegetables to avoid loss of vitamins.
Reduce usage of salt, MSG and artificial seasoning. Replace with herbs and spices.

Chicken Rice
10% Fat

Mutton Curry
65% Fat

Beef Rendang
59% Fat

Chicken Satay
48% Fat

Anchovy (Ikan Bilis) Sambal


60% Fat

Cuttlefish (Sotong) Sambal


47% Fat

Indian Mackeral (Ikan Kembung) Bakar


24% Fat

Capati
26% Fat

Note: The pictures shown are for illustration purposes only. For details on calories and fat percentages, please refer to the chart.

ASIAN DISHES7,8
Item

Amount

Weight

Calories (kcal)

Fat %

1 Piece

146 g

231

36

Roti Telur

1 Piece

135 g

356

34

Roti Canai

1 Piece

95 g

301

31

Capati

1 Piece

100 g

300

26

Thosai

1 Piece

80 g

147

13

Curry Mee

1 Bowl

410 g

529

63

Seafood Noodle
(Claypot)

1 Bowl

555 g

677

57

Bread Dishes
Murtabak

Noodle Dishes

Laksa Lemak

1 Bowl

540 g

591

49

Mee Bandung

1 Bowl

450 g

549

46

Mee Goreng,
Indian Style

1 Plate

325 g

598

44

Fried Kuih-Teow

1 Plate

170 g

321

43

Cantonese
Fried Kuih-Teow

1 Plate

662 g

828

40

Hokkien Mee

1 Plate

751 g

1149

39

Mee Soup

1 Bowl

563 g

383

34

Meehoon
Fish-Head Soup

1 Bowl

663 g

666

31

Mee Rebus

1 Plate

497 g

576

28

Wanton Mee, Dry

1 Plate

330 g

411

26

Asam Laksa
(Penang Style)

1 Bowl

660 g

437

Nasi Pattaya

1 Plate

383 g

805

47

Nasi Goreng

1 Plate

330 g

637

35

Nasi Lemak

1 Plate

230 g

389

30

Rice Dishes

Briyani (Rice Only)

1 Plate

245 g

448

27

Nasi Minyak

1 Plate

245 g

436

25

Nasi Tomato

1 Plate

267 g

495

24

Nasi Dagang

1 Plate

250 g

508

22

Lor-Mai-Fan

1 Piece

190 g

422

17

Rice Porridge with Fish

1 Bowl

172

16

Putu Mayam

1 Piece

95

14

50 g

Curry Mee
63% Fat

Fried Kuih Teow


43% Fat

Mee Soup
34% Fat

Nasi Goreng
35% Fat

Roti Telur
34% Fat

Mee Rebus
28% Fat

Nasi Lemak
30% Fat

Nasi Briyani
27% Fat

Note: The pictures shown are for illustration purposes only. For details on calories and fat percentages, please refer to the chart.

Exercise and
Activity Guide
204 kcal in 30 min

462 kcal in 30 min

375 kcal in 30 min


153 kcal in 30 min

273 kcal in 30 min


Gym location and talents courtesy of Clack Hatch Fitness Centre

153 kcal in 30 min

To help you decide which activities suit you best,


here is a list of moderate activities for you to choose from:
CALORIES & PHYSICAL ACTIVITY10
Activity

Calories (kcal) burned in 30 minutes

Exercise
Running 10 mph

546

Running, 8 mph

462

Squash

411

Swimming, Crawl, Fast

375

Jumping Rope

333

Football

321

Basketball

273

Bicycling, Moderate Effort, 12 mph

273

Jogging, 5 mph

273

Tennis, Singles, Recreational

273

Boxing, Punching Bag

258

Aerobic Dance

204

Dancing

204

Weight Training

204

Badminton

153

Golfing

153

Bicycling, Leisure, 10 mph

144

Table tennis

138

Yoga

117

Bowling

102

Daily activities
Climbing Up The Stairs / Ladder

273

Mowing Lawn, Manual Lawn Mower

207

Gardening, Weeding

153

Walking, Quick Pace, 3 mph

120

Sweeping Floors

84

Standing, Light Work

69

Sitting

60

Gardening, Watering Plants

51

Sleeping

33

Calories burned are calculated for a 65 kg person.

Getting fit involves


2 components:
Aerobic/Cardiovascular
Strengthens the heart
Burns body fat faster than anaerobic

How Often?
3-5 days a week

How Long?
20-60 minutes of continuous exercise

The longer you can keep going,


the better!

Anaerobic/Strength Training
Builds and tones muscles
Makes your body a better calorie burner

How Often?
2-3 days a week

How Long?
1 set of 8-12 repetitions per exercise

Building muscles may result in weight


gain as muscles weigh more than fat.

Tips to get the most out of your workout11

Choose an activity you enjoy. You are more likely to stick with it.
Warm up for at least 5-10 minutes before starting your activity.
Start slow and listen to your body. Go at a pace that feels good to you.
Cool down at least 5-10 minutes at the end of your activity.
Vary your exercise program to avoid boredom and plateaus.

Set SMART Goals


The key to successful weight control is to

Attainable - Ask yourself whether a goal is

set goals that are SMART.

reasonable before you set it and if you are

Specific - State exactly what you want to

allowing sufficient time and resources to

achieve, how you are going to do it and when

achieve it. Start slowly and work your way up

you want to achieve it. Plan a series of small

to bigger goals.

goals that build on each other instead of

Realistic - Set goals that are within your

one big goal.

capabilities. For example, aim to lose not

Measurable - Be sure you can tell if you

more than 1 to 2 pounds a week.

have achieved a set goal or not. For

Trackable - Record your progress in a food

example, if your goal is to walk 30 minutes

diary or exercise log. Tracking your effort

a day, everyday; have a watch and a diary

helps keep you motivated.

ready to record your activities. With the diary


you will know if you have achieved it.

Healthy Eating Tips


1. Eat Slowly

4. Read the food label

The brain takes 20 minutes to register that

Read the details on the nutrition facts on

the stomach is full. Take a sip of water

the food label. Pay attention to the total

between bites and chew food well before

calories and calories from fat, protein and

swallowing.

carbohydrates.

2. Dont Skip Meals

5. Eat nutrient rich foods

Skipping meals will slow down body

No single food supplies all the nutrients.

metabolism and burn less fat. This will

The key is to eat in moderation, balance and

cause body to gain weight.

variety for good health.

3. Trick the Brain


The brain decides that you are full based on
how the food looks on the plate. Putting the
same amount of food on a smaller plate can
fool the brain (into thinking that the
portions are larger).