OBESITY

Nur Rashidah binti Jalaludin : the Moderator Nurhidayah binti Mohd. Khalid Nursyafiqah binti Ahmad : Dato Dr. Nurhidayah, Minister of Health : Dr. Nursyafiqah binti Ahmad, dietitian of Columbia Asia Hospital. : Miss Suraya Hani, fitness trainer of Celebrity Fitness Center Nadia Shahira binti Saidi : Miss Nadia Shahira, well-known actress

Suraya Hani binti Khalid

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Assalamualaikum and a very good morning to all of you. Welcome everyone! Today, I am back on Womens Care with an interesting topic, which is called as obesity. Nowadays, obesity has becomes an epidemic that affects millions people all around the world. Thus, I am glad to have our four panels to share their ideas, information and experience about obesity. Without wasting our time, let me introduce them one by one. On my left, our first panel is Dato Dr. Nurhidayah, Minister of Health. Thank you Dato because willing to join this program. Next, our second panel, Dr. Nursyafiqah, who is a dietitian of Columbia Asia Hospital. Next is Miss Suraya Hani, a fitness trainer of Celebrity Fitness Center. Last but not least, our forth panel is an actress who is getting popular nowadays, Miss Nadia Shahira. Let us give a big hand to our four panels. First of all, I would like to ask our Minister, Dato Dr. Nurhidayah. Dato, what is the statistic of obesity suffered by Malaysian nowadays? Thank you Miss Rashidah. First of all,we always talk about obesity, but do we really know what it really is? Obesity is an excess proportion of total body fat. A person is considered obese when his or her weight is 20% or more above the normal body weight. We can measure whether we are obese or not, by using BMI, Body Mass Index. The National Health Morbidity Survey revealed that among adults in Malaysia, 20.7% of them are overweight, and 5.8% of them is obesity, where the number of women is much more greater than men. The obesity rate in women is higher in Indians and Malays than in Chinese, but in men, the obesity rate is highest in Chinese, followed by Malays and Indians. That was the statistics on adults. How about children? Based on the study on 2002, 10.5% of the children in

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Malaysia are overweight, while 6% of them is obese. When the study is carried out again in 2008, we found that the statistic is increases where 15.6% of children in Malaysia are overweight, and 8.4% of them are obese. We can see, as Malaysia developes, the health quality of its population is become poorer. We can not just sit and look. The action must me taken. Thank you. Thank you Dato for the information. Next, Dr Nursyafiqah, based on medical facts, what is the obesity means? Usually when we look at a person with a big size of body and little short of height then people will considered them as being obese but actually we considered a person having obesity according to their number of BMI. From the WHO stated that, obesity or also known as overweight is an abnormal or excessive fat accumulation that presents a risk to health. We can measure obesity, as I said just before, using BMI which is stand for body mass index. We can get our number of BMI by a person weight divide by their height. A person with BMI of 30 considered as obese and a person with BMI of 25 and above considered as overweight. To have an ideal body weight, a person should have the BMI number between 18.5 and 24.9. So, do not just simply consider a person by their physical appearance. Thank you doctor. I hope all of us has a clear idea on obesity. Miss Hani, as the fitness trainer, what are the effects of obesity that suffered by those people who called as obese? Thank you Miss Shida. Based on my experience of being an obese before I become a fitness trainer, I can say that the effects suffered by obesity person are on their health, psychology and social life. On health aspects, there are many health risks associated with being obese such as increased probability of developing type II diabetes, heart disease and cancer. For an obese, psychologically, they will feel depress and low self-esteem. The relationship between self-esteem, depression and obesity is complex. While the risk of low self-esteem appears to be higher among obese people, not all overweight people have self-esteem or self-image issue. Popular culture still holds thinness as the physical ideal, especially for women. At the same time, however, attitudes towards obesity have not changed. Popular stereotypes of the obese condemn them as lazy, weak-willed and stupid. This is definitely will make them feel embarrassed with themselves thus lower their self-esteem. Interestingly, some evidence suggests that obesity self-esteem has little to do with actual body weight, and more to do with obesity self-image. Self-perceived weight affects self-esteem more than actual weight. In other words, people who perceived themselves as overweight or obese had lower self-esteem than those who did not consider themselves as overweight. For some people, the combination of obesity and stress creates a vicious circle. stress eating, a common coping strategy for stressful circumstances, can cause stress-related obesity. Obesity itself can be stress-inducing, which can trigger stress eating. Without motivation and self control, the best weight loss program in the world is useless. One of the major differences between normal weight

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people and overweight people is impulsivity. According to the researchers, impulsivity is an important construct that covers a wide range of behavioral, motivational and emotional phenomena. This is exactly why I say that losing weight isnt as simple as eat less and move more. For me, obese people must be tough and have strong spirit to face these effects in order to change their body from fat to fit! Thank you Miss Hani. Now, we move to our shining star. Miss Nadia, I know that you were suffered from obesity for past five years. Would you mind to share with us about how do you overcome that problem on that time. Thank you to Miss Shida, before I tell about the ways to overcome the obesity, I would like to share with all of you that it was not easy to lose weight and to face people with this big physical appearance and so do the difficulties to have jobs. Last five years I am the newborn actress but it is really hard for me to get the opportunity to act in dramas or film. But now, I became a well-known actress after I changed my personality and try harder to overcome the obesity and losing weight. Therefore the ways to overcome the obesity is we need to establish a reasonable target weight, we should consult our BMI score with our doctor and allow him to assess the related risk factors attached to the current score. Then plan a systematic weight loss by fixing a proximate number. Write down this target point on a paper, or diary or PDA. Always keep a high positive frame of mind before proceed for weight loss plans. Never try to fix unreasonable target as it is difficult for reaching extreme BMI immediately so you can avoid depression. Then, small amount of weight loss can trigger our confidence, even a small reduction in weight will makes us looks more healthy and positive. The psychological factors will work favour for us as any successful activity will promotes to expand further. The property of weight loss is such a way that outsiders will notice the change immediately than us so this will instill confidence and improves the quality of life and self esteem. Next, be a vibrant person everywhere because any kind of physical activities are good for the health as they are not only help to improve weight but increase our health as well reduce risk factors. Those who work in software institutes or in office job will not be able to do more exercises. Always remember exercise doesnt means we need to tire the body. A simple trick selected by my friend really encouraged me she used to avoid lifts while going to office. Every morning she avoids apartment lifts as well office lift. Always prefer a reasonable exercise plans consult with our dietician or family before proceed further extremes. Last but not least, we need to choose enjoyable aerobic activity like badminton, cycling, tennis football, swimming, aerobic classes, dancing and brisk walking will not only reduce weight but improve blood flow as well fitness. Thank you Miss Nadia. There are many good tips for them who want to

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lose their weight. Back to our Minister, Dato. Based on your knowledge and experience in dealing with obesity case, who will helps in overcoming that problem of a person, either the doctor or the person itself. Thank you Miss Ida. Once we talk about the most responsible person to any problem, the answer must be the person themselves. So do for this case. The most important person that should take action is the obese person themselves. No one can change us, as long as we do not want to. We must have disciplines, set a target and be confident that we can solve the obesity problem. Only then we will be motivated to do so. Next are the family members. Family members are the closest person to us. They must be really supportive, and willing to help. When we get moral supports we will have strength to prevent obesity. Beside that, the community are also plays the role. Do not look down to the obese person. Accept them like others, so they would not hate themselves. Remember, when they started hating themselves, it would lead to the more serious problems such as commit suicide. Lastly, we, the government had launched many campaigns to support the obesity prevention. In addition, we also already have a lot of associations for this purpose. One of them is MCOM, Malaysian Council for Obesity Prevention. Associations like this can help us to get more information and give advices to prevent obesity. Thank you Dato. Thus, all people must support the person who suffered from obesity. Dr. Nursyafiqah, can you tell us, what are the factors that lead to obesity, especially towards the teenager. To be obese is simple, as more fatty intake and less physical activity then actually we are lead to obesity. Women have more possibilities to become obese than man. This is because women have slow metabolism differ to man. Metabolism is defined as a process in which calories is burned. Some women feels very disappointed than even after vigorous exercise they do not reduce weight. Studies confirm the fact that women have less muscle than men and muscle burns more calories than tissue. As a result, weight reduction difficult to women. Genetical factors also play a vital role in obesity. If in our family member have suffer obese, than it is not impossible if we also inherit the obese. Other factors of obesity can also come from the medication that we take which trigger weight gain for example psychiatric drugs like olanzepine. Lack of sleep also can cause of obesity. Nowadays, people live in such a busy life. So they just simply chose fast food as it is easier to get and without wasting their time, and actually it is a huge contributor to the high rates of obesity. From psychological fact, obesity can be getting when we use a wrong way to overcome anxiety and depressive mood. Usually happen to woman when they get depressed, they will overcome it by eating more. Less physical activities also lead to obesity where our calories that been taken while eating is not burn which then lead to weight gain and next to obesity. So, avoid all the factors that can lead to obesity as we know being obese is actually the indicators of major critical illness like diabetes, heart

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problems, and high blood pressure. Thank you doctor. Back to our trainer. Miss Hani, we know that in Malaysia, we can easily found a fitness center in the city. Thus, what are the steps taken for the fitness program that available in Celebrity Fitness Center? Thank you. For an obese people who decided to undergo fitness program, there are several steps should be taken. After you have made some basic decisions about a fitness program based on your health status, you need to consider some general questions and recommendations in a logical sequence. The first step is screening; means that you have to determine your health status. This is important for you or the trainer to plan the activity or exercises that is suitable for you based on your health status. Once you have determined that you are capable of participating in a fitness program, you must make a commitment to regular physical activity before you begin the program. Improvements in fitness levels are both lost and gained quickly. The only way to maintain the fitness levels you achieve is to participate in a regular program of physical activity. In addition, if exercise is to be useful in a weight-control program, it must be done on a regular basis. Next step is start slowly. For many people it has been several years since they were active and fit. If it took years for you to get out of shape, it is reasonable that you should allow three to five months or so to get into shape. You will find that it does not take a great deal of activity initially to "overload" the body and create a training effect. For that reason, and because you wish to minimize the likelihood of sore muscles and injury, you should begin an exercise program slowly. It is better to do too little than too much. Although the idea of "no pain, no gain" may be appropriate to athletes training for championship competition, it is irresponsible when applied to fitness programs. In fitness program, warmup and cool-down is important for you to gradually build up from light work to moderate work over a period of weeks and months. It is also important to include a progression in each workout. Begin each exercise session with some low-intensity activities, including some appropriate stretching and strengthening exercises. The warm-up provides a smooth transition from the resting state to the higher level of energy expenditure and effort in the main part of your workout. At the end of the exercise session, gradually diminish the intensity to allow your body to make the transition back to rest by cool-down. This will reduce your chances of experiencing light-headedness, which can sometimes occur when you stop an activity suddenly. The cool-down can include some of the same stretches used in the warm-up to further stretch the muscles when they are warm. The next step is periodic testing. One of the major differences between fitness programs offered by health and fitness professionals and other fitness programs is the opportunity for self-evaluation. A good fitness program provides periodic testing of the various fitness components to give you feedback about how you are doing in relation to your goals. At the

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beginning of a fitness program we will recommend activities that are easily controlled in terms of intensity, provide an adequate means of expending calories, and have a low probability of causing injury. Walking, cycling, and swimming are examples of such activities. Emphasize low intensity and long duration at the start of your program, progressing to more and varied activities as you become more fit. Moderator Thank you Miss Hani. Miss Nadia, how long you join the fitness program at Celebrity Fitness Center and can you share about the program? Thank you. For your information I have been join the lose weight about five years. I had lose my weight about 50kg. I started the program with the weight of 110kg and now my weight is 60kg. the program really impressive because I can lose my weight around 10kg per year. I had also improved my health and become fit. The program is not only for losing weight but to improve our health and overcome the obesity. Miss Hani is the one of my trainer, the program had taught me how to eat well and live well. I know what I should take for a meal and what shouldnt I take for a meal. Then, I must follow my instructor to have the exercises like aerobics class, cycling and others. I need to check my weight once a week. Besides that, I need to follow my eating schedule and the list of food that I must take and doesnt need to eat. Now, I am not the obesity person anymore. I feel more confident and try harder to have an ideal weight. I can live healthy and happy. Lastly, we must try to discipline ourselves on what we eat. Here are the best health diet tips: y Drink plenty of water. y Think about what you can position with your regular diet. Never think what you can take away from your diet. y Choose snacks if you are really hungry y Avoid eating snacks at night. y Avoid eating food while watching TV that will trigger you to have more. y Leave apart junk food y Enjoy your favorite food. Rather than having a big meal eat several mini- meals during a day y Eat more fruits and vegetables Thank you. It must be a pleasant change in your life, right? Therefore, I can say that everything can be achieved if we put our effort. For those who want to call Miss Suraya Hani, you may dial the number that appears on your screen. Thats all the time that we have for today. Please be watching us next week, at the same time and the same channel, only in TV10. Before I say goodbye, please hear this.

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If you care, I will care. So, please stay tune with Womens Care Thank you and have a healthy life.