Skip to main content

Viatris Sdn. Bhd. recognizes the public concern in relation to COVID-19. Click here to know about Mental health and psychosocial considerations during the COVID-19 outbreak.

Home

Main navigation

  • Home
  • Cardiovascular
    • High Blood Pressure
      • About High Blood Pressure
      • High blood pressure causes
      • Morning blood pressure
      • High blood pressure and stroke
      • Managing high blood pressure
      • Keeping blood pressure stable
    • Stroke
    • Heart failure
    • Heart attacks
    • High cholesterol
      • About high cholesterol
      • High cholesterol risk factors
      • Managing high cholesterol
      • Facts about cholesterol
  • Pain
    • Know your headache
    • Protect your lower back
    • Low back pain
    • Chronic pain
    • Diabetic Nerve Pain Center
    • Helping someone in pain
    • Lower back pain center
    • Nerve pain center
    • Understanding Nerve Pain
    • Understanding joint pain
    • Staying ahead of the pain
  • Diabetes
    • Understanding Diabetes
    • Diabetes risk factors
    • Managing diabetes
    • Complications of diabetes
    • Fasting and diabetes
    • Foot care
  • Healthy living
    • Maintaining a healthy weight
    • Exercise
    • Diet
    • Getting enough sleep
    • Smoking cessation
    • Social engagement and health
    • Chronic illness and depression
    • Fatigue
    • Relaxation techniques
    • Downside of sitting
    • Understanding depression
    • How grief affect your health
  • Medication
    • About Medication Adherence
    • Medications adherence value
    • Improving medication adherence
    • Overmedicating
  • Tips and FAQs
    • Before taking your readings
    • Getting ready for travelling
    • What to do during emergencies
    • Family health history
    • Healthy aging
    • Questions for your doctor
    • FAQs
  • Videos
English (Malaysia)
  • English (Malaysia)
  • Melayu (Malaysia)
  • 中文(中国)

You are now leaving Viatris Myhealth Mylife to visit another website.

You are now leaving Viatris Myhealth Mylife. Links to other sites are provided as a convenience, and Viatris does not take responsibility for the content of linked sites.

Maintaining Healthy Weight

Maintaining a healthy weight

Achieving a balance between the amount of calories you consume from diet and the amount of calories you burn off via physical activity is crucial if you want to maintain a healthy weight for a lifetime.

  1. Home
  2. Healthy living
  3. Maintaining a healthy weight
  • Do you know that Malaysia is known as Asia's fattest country?
  • Why are Malaysians getting fat?
  • Is my weight healthy?
  • Why do I need to maintain my weight in the healthy range?
  • What can I do to achieve or maintain a healthy weight?
  • References

Do you know that Malaysia is known as Asia's fattest country?

Malaysia recorded an increase in its obesity rate in 2015. The latest statistics showed that nearly 50% of the 30 million Malaysian population are either overweight or obese1

Do you know that Malaysia is known as Asia's fattest country?

*based on the world health organizatian (1998) classification

Why are Malaysians getting fat?

Unhealthy food choices

Unhealthy food choices

Unbalanced daily diet

Unbalanced daily diet

Sedentary lifestyle

Sedentary lifestyle

Physical inactivity

Physical inactivity

Age, gender and genetics can also affect one's risk of becoming overweight and obese.1,2

Is my weight healthy?

Find out now by calulating your body mass index (BMI) and measuring your waist circumference.

Healthy weight = Normal BMI + healthy waist circumference2

Is my weight healthy?

What is BMI?2

BMI = Weight(in kilograms) ÷ Height (in metres squared)

Is my weight healthy?

 

Alternatively, you can also use online BMI calculators or download phone apps to calculate your BMI and know your weight category.

 

How do I measure my waist circumference?3

  1. Find the bottom of your ribs and the top of your hips
  2. Wrap a tape measure around your waist midway between these points
  3. Breathe out naturally
  4. Take the measurement
Is my weight healthy?

Is my weight healthy?

Why do I need to maintain my weight in the healthy range?

Achieving a balance between the amount of calories you consume from diet and the amount of calories you burn off via physical activity is crucial if you want to maintain a healthy weight for a lifetime. Nevertheless, this may be difficult for many Malaysians due to the multiple variety of delicacies that are easily accessible in the country, and increased use of labour-saving devices and technology that has largely contributed to sedentary lifestyle.2

It is important to maintain your body weight within the healthy range throughout your life. This is because whether you are underweight, overweight or obese, it is harmful to you and your health.2

Why do i need to maintain my weight in the healthy range?

Disadvantages of being underweight, overweight or obese2

Why do i need to maintain my weight in the healthy range?

What can I do to achieve or maintain a healthy weight?

You can achieve or maintain a healthy weight by balancing calorie intake with physical activity2

General tip

  • Consume a healthy diet by eating according to the calorie recommendations
  • Exercise regularly
  • Reduce sedentary behaviour
  • Monitor your weight regularly (at least once a week)

If you are overweight

  • Aim for a slow and steady weight loss (eg, by setting a realistic weight loss goal 0.5-1 kg per week). You may refer to your may dietitian to understand your realistic weight loss goal better
  • Decrease calorie intake without sacrificing other nutrients
  • Gradually increase your daily physical activity

If you are underweight

  • Eat three main meals and one to three snacks in a day
  • Choose foods with higher calorie content
  • Eat larger portions of food
What can i do to achieve or maintain a healthy weight?

Consult a dietitian if you need more advice on the types and amounts of food you should include in your diet to achieve a healthy weight.

References

  1. Institute for Public Health (IPH) 2015. National Health and Morbidity Survey 2015 (NHMS 2015). Vol. II: Non-communicable diseases, risk factors & other health problems; 2015.
  2. Ministry of Health Malaysia. Malaysian dietary guidelines key message 2–maintain body weight in a healthy range; 2010.
  3. NHS choices. What’s your BMI? Available at http://www.nhs.uk/livewell/loseweight/pages/bodymassindex.aspx. Accessed 19 September, 2019.
NON-2022-4521-17March2022

Viatris Sdn. Bhd.

Reg. No: 201801018158 (1280174-H)

(formerly known as Upjohn (Malaysia) Sdn. Bhd.)

15-03 & 15-04, Level 15, Imazium,

No. 8, Jalan SS 21/37, Damansara Uptown,

47400 Petaling Jaya, Selangor, Malaysia

Tel: 603-7733 8005

© 2023 Viatris Inc. All Rights Reserved

Privacy Policy Main Glossary About Us
VIATRIS Logo