Weight Management

Weight management refers to achieving and maintaining a healthy body weight through a combination of balanced nutrition, regular physical activity and medical support when necessary. When sedentary lifestyles, long working hours and easy access to high-calorie foods are common, it can be challenging to manage weight.

Whether you are trying to lose weight, prevent weight gain, or manage obesity-related health conditions, taking a structured and personalised approach can significantly improve your physical and emotional health.

Why is Weight Management important?

Excess weight, especially abdominal fat, increases the risk of various chronic conditions. This includes:

• Certain cancers, such as breast, cervical and colon.
• Fatty liver disease.
• High cholesterol and heart disease.
• High blood pressure (hypertension).
• Obstructive sleep apnea.
• Osteoarthritis.
• Type 2 diabetes.

Even modest weight loss, of 5 to 10% of your body weight, can lead to noticeable improvements in blood sugar control, cholesterol levels, and blood pressure. More importantly, sustainable weight management supports better energy levels, improved sleep quality, enhanced mobility, and increased self-esteem.

What contributes to weight gain in Singapore?

Several lifestyles and cultural habits can lead to unhealthy weight gain, such as:

• Convenient, calorie-dense foods – frequent eating out, bubble tea, fried snacks, and sugary drinks add to daily caloric intake.
  
• Cultural influences – social gatherings, festivals, and buffet dining often revolve around high-fat, high-carb foods.
  
• Lack of exercise – busy schedules and family responsibilities often leave little room for consistent workouts.
  
• Sedentary habits – desk-bound jobs and screen time reduce physical activity.
  
• Stress and poor sleep – chronic stress and lack of rest disrupt hormonal balance and increase cravings.

How do I know if I am overweight or obese?

Determining whether you are within a healthy weight range is an important first step in managing your overall health. Being overweight or obese is more than just a number on the scale. It is about how excess weight affects your risk of chronic diseases such as diabetes, heart disease, high blood pressure, and stroke.

Simple screening tools like Body Mass Index (BMI) and waist circumference are commonly used to assess weight status. These tools help flag early signs of risk, even in individuals who may not appear overweight.

BMI Range

BMI RANGE	CATEGORY
18.5 – 22.9	Healthy weight
23 – 27.4	Overweight
27.5 and above	Obese (increased risk)

Asian populations, including Singaporeans, face higher health risks like diabetes and heart disease at lower body fat levels. For this reason, BMI thresholds are much stricter. 

Waist Circumference

Waist circumference is another useful form of measurement. It reflects the amount of fat around your abdominal organs, which is a key risk factor for conditions like type 2 diabetes and cardiovascular disease.

At-risk waist measurements:

• Men – greater than 90 cm.
• Women – greater than 80 cm.

Even if your BMI is within the normal range, a high waist circumference may indicate increased risk, especially if you have a sedentary lifestyle or other metabolic risk factors.

Why These Numbers Matter

Both BMI and waist circumference are helpful for screening purposes, but they do not tell the full story. They do not distinguish between muscle and fat, nor do they measure fat distribution. That is why healthcare professionals also consider:

• Body composition (lean muscle vs fat mass).
• Ethnicity-specific risk factors.
• Lifestyle habits (diet, physical activity, sleep).
• Medical history, including blood pressure, cholesterol, and blood sugar levels.

What does a medical Weight Management programme involve?

Many people struggle with weight loss despite trying various diets, fitness trends, or supplements, often with limited or short-lived results. That is because effective weight management is not just about eating less or exercising more. It requires a comprehensive, sustainable approach that considers your individual body, lifestyle, and health needs.

A medical weight management programme offers exactly that — structured, evidence-based care delivered by healthcare professionals. It provides the tools, knowledge, and support needed to make meaningful and lasting changes. Whether your goal is to reduce your risk of chronic disease, improve mobility, boost energy, or simply feel better in your body, a medical-led plan can make the process safer and more effective.

Here is what a typical programme may include:

• Behavioural support – identifying emotional eating, stress triggers, and unhealthy habits is key. We guide you in developing strategies for long-term behaviour change.

• Comprehensive health assessment – doctors will assess your medical history, lifestyle, diet, sleep patterns, and possible underlying causes of weight gain. Some of the possible causes may include insulin resistance and hormonal imbalance.

• Medical interventions – for some individuals, prescribed weight-loss medications or referrals for bariatric surgery may be appropriate and discussed based on your goals and health status.

• Personalised nutrition and activity guidance – realistic, culturally appropriate meal plans are created to suit your preferences and needs, alongside sustainable physical activity suggestions.

• Regular monitoring and support – ongoing follow-ups help track your progress, adjust your plan, and keep you motivated.

Glucagon-like Peptide 1 (GLP-1) for Weight Management

As part of our comprehensive Weight Management Programme, we offer evidence-based treatment options to support long-term, sustainable weight loss. One such option includes GLP-1 receptor agonists, which is a class of medications originally developed for diabetes, now widely used for medically supervised weight loss.

These medications work by mimicking a natural hormone in the body called GLP-1 (glucagon-like peptide-1), which plays an important role in:

• Improving metabolic health – the drug can improve insulin sensitivity, and reduce inflammation. These factors support weight loss, and long-term metabolic health.
  
• Reducing appetite – GLP-1 acts on the brain’s appetite centres, especially in the hypothalamus, making you feel full sooner, and less hungry overall.
  
• Regulating blood sugar – it stimulates insulin release, and suppresses glucagon, especially after meals.
  
• Slows stomach emptying – GLP-1 slows down how quickly food leaves the stomach. This prolongs the feeling of fullness after meals, and helps reduce snacking or overeating.

When used appropriately and under medical guidance, GLP-1 can significantly enhance weight loss outcomes, especially when it is combined with traditional diet, and a tailored exercise routine.

Weight Loss vs. Weight Management

Many people think of weight loss as the aim. But in truth, losing weight is only the beginning. The real challenge lies in keeping it off and maintaining a healthy balance over time. That is where weight management comes in.

• Weight loss refers to the process of reducing body weight, often with a short-term goal in mind, like fitting into clothes, preparing for a special event, or lowering certain health markers. This is typically the first phase and may involve more active calorie control or medical support.

• Weight management, on the other hand, is the long-term strategy for maintaining a healthy weight once the initial goal is achieved. It focuses on developing sustainable habits around nutrition, physical activity, sleep, stress management, and mindset.

Weight management also acknowledges that our bodies, lifestyles, and needs change over time. In other words, what works at age 25 might not work at 45. It is about adapting and making consistent, realistic choices that support your well-being across different stages of life.

Fad diets, meal replacements, or extreme restrictions may lead to temporary weight loss, but they rarely address the root causes of weight gain or teach you how to maintain progress. True success comes not from rigid plans, but from a shift in lifestyle, behaviour, and self-awareness.

Who should consider a medical Weight Management programme?

As maintaining a healthy weight lowers the risk of developing a multitude of diseases, you may benefit from the programme if you:

• Are overweight or obese and unsure where to start.
• Experience weight-related health problems, such as diabetes, breathing problems and joint pain.
• Have been unsuccessful with diet and exercise alone.
• Notice rapid or unexplained weight changes.
• Struggle with emotional eating, binge eating or body image issues.

Why consider Phoenix Medical for your Weight Management needs

Managing your weight is not just about numbers on a scale or fitting into a certain image. It is about feeling stronger, healthier, and more in control of your life. Everyone’s journey is different, and it is okay to start small. What matters is taking that first step.

No matter what your starting point or past struggles, you do not have to do it alone. We are here to support you with care, understanding, and practical guidance tailored to your needs.

Let us take that step together. Book a weight management consultation with us for a detailed consultation and personalised treatment plan.

Frequently Asked Questions