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Do you know one plate of fried rice is about 500 calories, do you know one bowl of ice kachang 250 calories?

Steps to lose weight : explanation of correlation between weight and calories.

1. What is BMI 
2. Analysing one's diet
3. Menus and education of diets
4. Control of appetite +/- of drugs
5. Regular check ups and follow ups

Why is it so hard to lose weight and keep it off?

A weight loss routine is one of the hardest things to start, and even harder still to maintain. The motivation to keep to structured weight reduction programme is often impeded by three key excuses:

  • Lack of willpower
  • Lack of time
  • Hunger

Understanding the eating process

When you're hungry, you eat till you feel you have satisfied the hunger and fulfilled the craving for particular foods. This is called reaching satiety. Satiety is best described as the feeling of "pleasant fullness" which you feel after a meal.

One of the ways of effectively reducing your body weight is by enhancing your satiety. In other words, a weight reduction programme that lets you feel full sooner without losing your appetite and allows you to enjoy the foods you crave.

Reduce your weight, improve your health

If you're overweight, shedding some kilos can improve your quality of life. It can also help lower your risk of diseases as:
-your blood sugar level may be lower
-your blood pressure may decrease
-your cholesterol levels show improvements

Research has shown that higher your weight, the higher your chance of premature death from all causes.

Decide on a weight management program today

If your BMI indicated that you are in the overweight or obese range, it's time you take charge of your life and decide on a plan to manage your weight better. Some crucial ingredients for a successful weight loss plan include:

  • regular exercise
  • sensible diet
  • self motivation
  • your doctor

How your doctor can help manage your weight

As a trained professional with the most medical knowledge, your doctor can help ensure that your weight loss is:

  • Safe
  • Effective
  • Sustained

Allow your doctor to empower you to lose weight by determining:

  • How much weight you need to lose to improve your health condition
  • The best weight loss measures to suit your needs
  • Daily calories intake goals so that you still get your nutritional needs while reducing body fat
  • How you should keep fit


Food Name Portion Weight of Portion Energy per portion (kcal)
Bun, Kaya 1 bun 70 219
Curry Puff (Chicken) 1 piece 71 246
Lor Mee 1 bowl 540 383
McDonald's fillet-O-fish 1 burger 136 390
McDonald's Hash Brown 1 piece 53 130
Mee Rebus 1 plate 515 556
Nasi Lemak 1 plate 210 494
Noodle,FishBall, Dry 1 bowl 325 364
Roti Prata (Plain) 1 piece 45 122
Fried Rice 1 plate 420 508
Laksa 1 plate 540 589
Hor Fun 1 plate 660 708
KFC (Hot and Spicy) 1 plate 540 589
Prawn Noodles, Dry 1 plate 345 456
Sweet and Sour Pork 1 plate 100 200
Ice Kachang 1 plate 505 258

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