Shocking Health Screen Result - Living in Singapore for 5 Years
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- Опубликовано: 16 июн 2024
- What does living in Singapore do to your health? Sharing my health screening results! Use my link and code GHIBLOCO30 to get 30% off the first 2 bottles of Locomore + Free Shipping! store.brandsworld.com.sg/Prod...
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01:25 my supplement
03:08 health-screen results
08:05 problems of living in Singapore
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It is easy to reduce weight, gain some muscle, eat less rice / noodles, focus more on meats or proteins. You need proteins to gain muscle so these two go hand in hand. Rice and noodles are main culprit to increase fats for asians.
You need to do some weight exercises and build muscle. Cardio will plateau very fast it only works if you eat very clean / calorie deficit which is less likely.
As an ex-athlete, exercise and strict diets actually makes me hungrier and gain weight. I eventually lost much more weight by just doing gentle walking & occasional fasting.
word, gentle walking for longer distances walks better for me than jogging :)
yep.... the walking must be an every day to-do.. and that is just a good habit
I only stubbled across your channel today what a cool charisma you have. I had to sub 👍ty for the English subtitles.
I'm turning 55 this year and trust me, I understand. I try to make small changes and when it becomes normal I'd make another and after a year you would have made 5 or 6 changes and the results would show. 1 thing that worked for me to cut out carbs (I love bread btw) is to have my daily soft boil eggs without the toast and eat a late lunch at about 3pm. I lost weight from that. at about 8pm I'd get a little hungry, so I eat soups or stews. Like you beer is the last thing I'd give up especially lately, it's been super hot.
Aww cheer for you to stay healthy
💐💐💙🤍
In the long term, I hope you figure it out that you need to control your diet. For me, there is no such thing called moderation when it is about food and drink. My solution is to cut down and cut out food and drink that cause damage to my health. You can exercise and take all the health supplements you want to lose some weight and look good on the outside, but you also know that the health screening gives you an honest look at how you look on the inside. If you intend to live a relatively long and healthy life, I suggest you make the incremental to significant changes to your diet. All The Best, Ghib ! ; )
Thanks for the share! Maybe you can do a fitness and lifestyle segment in future too!
Can go for one pot everything soup base, use wolfberries and red dates. As in for ingredients can use tofu, egg tofu, veg, mushroom and sabu beef just before serving. Match it with a noodle or brown rice. Can be prepared in around 30 to 45 mins for 2 to 4 pax.
Hi Ghib! just wanted to share, my australian professor in nursing told us the BMI is not very catered for us Asian. As long as you feel healthy and eat healthy. You can cut down on some beer and carbs and increase intake of white meat protein to improve LDL. Pork is also famous for increasing trigly and LDL. Hope this helps!
Hi Ghib, here's my take:
1. Stop drinking beer (maybe a beer once awhile is fine. I mostly drink wine now)
2. Exercise more, focus on cardio (I run about 100km a month)
3. Take health supplements, whatever you are lacking, take a supplement for it.
4. Take psyllium husks for better bowel movement (supposed to help with cholesterol too)
5. Have regular sleep of at least 8 hours. If not possible, try to get at least 7 or more. Regular sleep means sleeping and waking at the same time everyday.
6. Do not take any sugar (I do not restrict my diet except for abstaining from sugar)
7. Drink lots of water
Hope that helps!
yes, you are on to something.. it will result in both weight loss and improvement the health related matters.
sugar is in everything tho
@@ajelandro8662 yea, true.. unfortunately.. - still, possible to cut out a lot.. i lost most kilos when i stopped eating fruit..
@@user-jw9lq5ib6g i mean its literally in everything, can't eat fruit, can't eat diary, can't eat meat, can't eat fish, can't eat grain, can't eat veggies
@@ajelandro8662 sugar in fish ? not so sure.. think more the micro plastic...
Ghib..the way you deliver any I formation is just funny lah..whatever your results..you certainly know what to do!
Singapore should consider building indoor tennis and badminton courts, which make sense since it's pretty hot weather all year round.
Eat clean for 80% of the time, 20% eat what you enjoy? I reserve the 20% of 'good' food with my friends and family.
not easy to eat "clean" daily in sg unless u prep food
@@zerase84 cai png.... But slightly more ex for steam fish, but still can be ~500 under 600 kcal for a plate if choose wisely, be full and healthy still. That's the usual go to if don't want Stuff'd, the salads, western food
Fruits/fruit juice contain very high sugar. Too much of them can make you put on weight. Poached green leafy vegetables are healthy and easy to make. Just dump washed veg into boiling water for a min or 2, drain and add little bit of soya sauce for taste and you got your fibre intake!
Agree! We would drink one fruit juice made with three oranges but we wouldn't eat three oranges cuz the fibre in the fruit would make us full. We end up over-consuming fruits when we juice it. And just because it's healthy doesn't mean we can "whack"...it can be a lot of unnecessary calories.
Hi Ghib, you can try substituting some parts of your favourite foods, eg. for a plate of chicken rice, you can substitute the usual rice with plain white rice/brown rice + ask for a smaller portion of it if you'd like. its definitely not the full flavour but we gotta start somewhere :)
Great idea!
@@GhibOjisan They use palm oil which cause inflammation to arteries and LDL . Why dont you ask them if they cook with extra virgin olive oil? Please do shows to focus on real healthy food stalls. Instead of chicken rice whose fats has high omega 6 thay cause inflammation. Chicken fats is worse of all fats.
@@GhibOjisan ruclips.net/video/ccc85ALEejw/видео.html
Both my friend and nephew became obese after living in Singapore. They ate out a lot. By a lot, I mean breakfast, lunch, tea and dinner. Often at odd times within 24 hours. Even economy rice in Singapore and Malaysia is high in salt, oil and sugar. Not to mention, unsanitary. They finally lost weight when they returned to their home country where they ate mostly home cooked meals. For me, the type of exercise and diet is hugely dependent on your age, gender, stage of obesity, body type and genetics. As Asians, we generally have more body fat other races. If eating brings you joy, you should still do it but twig it as such that you could eat healthy 80% of the time and indulge 20% of the time. Best of luck to you.
Hi Ghib-san! One thing that I do is to eat less of everything. It's easier to do if you're cooking for yourself but when you're eating out, it's either get someone to share with you, or bring a doggy bag to take the leftovers home (I don't do the leftovers thing much because I don't want to have the same thing twice a day). When I visit Singapore, I usually ask for less noodles or rice (and I go for seafood options instead of other types of meat; I love the variety of seafood we get in hawker fare, it's pretty amazing).
Eating less means I can make sure I'm not consuming unnecessary calories, while still giving me a taste of the food that I crave.
Hey Ghib, give geocaching a try. It's a healthy outdoor recreational activity whose fun element (treasure-hunting) is kinda a step-up from Pokemon Go, while also letting you explore Singapore, say, constituency by constituency. Doesn't really burn many calories, but it's sporty enough (for uncles like you & me) & a nice periodic alternative to your daily exercise or routine. Get your wife or in-laws involved too; the shared experience together can bolster your familial relationships.
When living in the equator (as Singapore is located), exercising outdoors tends to result in very little weight loss. When you factor in heat, humidity, coupled with long working hours into your exercise regimen, you'll notice you'll have to load up on carbs and calories in order to give you the energy to cover you daily mileage. So most of the time, your weight loss is also running on a treadmill (i.e. it stays in place).😄
Love always love positivity
To lose weight or more specifically body fat, you have to be in a calorie deficit. I started my fitness journey on 3rd Feb and 2 months 5 days later, today I have lost 2.6kg with the right nutrition and being in calorie deficit.
Calorie deficit refers to eating a total daily calories, about 250 to 500 calories below your maintenance calories (the amount your body need to perform basic functions such as breathing, keeping your heart beating etc).
STRENGTH TRAINING > Cardio ▪︎ muscles burns lots of calories to support weight lifting. And even if at rest, muscles continue to burn calories. For cardio (low-moderate intensity such as walking, jogging etc), your body taps on your fat as the primary source to support your activity. But this stops the moment you stop cardio. Meanwhile, training to build muscles will keep it going even at rest.
To pair up with strength lifting, more PROTEINS than carbs and fats to maintain/grow/repair muscles.
One fist size meat protein, one fist size non meat protein, as much vege as you want, a small hand (cup one hand a little- that much carbs). Exercise 30min x3 a week. Lots of water and up your antioxidants too.
In the Singapore Armed Forces, they expect us as 20 yr olds to lose 1kg each week if we are in the obese batch. As per schedule since we are overweight, we have to do Basic Military Training for 4 months on Pulau Tekong.
You can just try intermittent fastening (IF) *mean 8 hours food window, just try it once for every week. It's more effective than exercise but exercise is important too.
The key is the right kind of exercise and the right kind of food. First, exercise needs to have cardiovascular training (cardio workout) and muscle training (weight resistance training). For beginners, I recommend HIIT cardio, which will train cardiovascular and some muscle. As for food, adjust the ratio of your protein, fiber and carbohydrates, that is cut back on carbohydrates.
Beginners shld do free weights, go google experts say HIIT is useless unless you are pro trainers, beginners shld start with long walks + free weights in gym
Hey Ghib, I am 175cm too, I used to be 78kg, and our ideal weight is 62kg. I change my diet to eat chicken, fish, vegetables and fruits. I drink lots of water, kopi/teh o-kosong. I am mindful of my diet, not my weight anymore
You probably gained some muscle seeing how your body fat went down!!! Keep up the exercise Ghib-san! Diet control is indeed difficult in Singapore? haha
i exercise 5 times a week for 30 mins and according to apple watch + exercise app, my exercise only burns like 1-2 slices of pizza. my lunch or dinner alone has almost twice as much calories. You have to pick a diet routine that works for you, whether it's calorie counting, intermittent fasting, keto, etc. A successful diet is something you can commit to every week longterm, especially if you want to keep drinking beer.
The problem is really the weather in Singapore. It makes you unwilling to climb stairs and end up sweating below your shirt. But you should not strain your knees too much. You can try doing intermittent walk as recommended by Japanese experts, which is slow walking, then fast walking. This helps your body better without over straining your muscles. You should be careful of high Uric acid, you are borderline on having gouts, ie joints pain! You should avoid fruit juice, eat fruits instead. Yes, cholesterol is partly due to body, eat tofu, eat legumes such as seeds and nuts like pumpkin seeds, pistachio nuts, almond nuts etc. not too much, otherwise you grow fat.
no lah... just checked my Iphone.. i did 25 floors, daily.. yes, daily.. during the past 365 days.. and walked a total of 5,600,000 steps.. did the same the years before.. - and, i don't walk after sun set.. it is all about "want to"... set your goals, and you will be unstoppable
Almond nuts can make you fat, you shld only eat abt 5 (yes, 5) and count it into daily intake
Also in my 30s and strength training + calorie deficit is very efficient in burning fats.
Hey, Ghib, I walk 5 hours a day. Each walk takes 2 and a half hour. Two walks each day.
Eat less carbo like rice, bread and noodles and do resistance training. Try a week or two and see results
No fruits or white rice or wheat. Only meat and organs and only green leafy vegetables. No exercise needed.
@@jeremiahlim2925no exercise and you lose muscle mass, also can lead to bone loss and give you brittle bones, no exercise those stats dont drop in healthy way, you just become thinner and old looking. 😂
No, to do exercises, not to do climbing, (staircase), U will injure your knee cap. The best is just to do breast walking, just slight sweat will do.
*brisk
I'd like to know how to do a breast walking, pls demonstrate. Lol....
To stay healthy, go to the supermarket and buy natural foods and do your own cooking. Watch your diet is the most important. Try not to eat outside food. Keep hydrated.
Dear Ghib
I have not watched the videos for some time and to be frank I was shocked to see such an expanded face of yours now!
Exercises do not burn fats instantly.Got to do for a period of time before it starts burning.
Try some simple veg soups at home with olive oil for some meals.
I am a slim lady and my weight increased and difficult to go down.
The only way is food intake.Less carbo, sweets , more veg, fruit and proteins.
For myself only red meat twice a week.
Latest blood test everything low.
Dr was happy.I told dr I am going to enjoy a little more food now but with caution.
Pray you will be successful in reducing the intake of unhealthy food.🙏
Health is wealth!👍
SG is an awesome place to get into shape, plenty of gyms and opportunities to walk. But yeah, not sure why there aren't more tennis courts with tents around.
Don't diet, that usually makes things worse, just eat what you want in moderation. That goes hand in hand with sleep, the less sleep, the less will power to not cave into your cravings.
Finally, the most important thing you can do is fasting. Incorporate that into your life, maybe try for multi-day fasts. But never confuse your body by dieting where your body expects food it doesn't get enough of, either you eat normally or you fast where it's clear to your body to dip into reserves and clean house.
Cut down on carbs to 1/3 portion 6 days a week, low GI carb sources. Increase fiber intake and try not to eat fruits with high sugars.
Ojibsan, why don’t you explore more on health issue. We are interested in Japanese health products such as Tumeric, nattosen, enzymes to reduce LDL etc. currently I am taking Naicin to improve my LDL, our body need more plant nutrients. Simple things like barley, I am sure Japan has many researches on this.
AAAAA THE FISH OILS THAT FELL ON THE FLOOR 😱
The key is your food. Avoid alcohol. Reduce intake of oily, fried, and high cholesterol food. Eat a larger variety of veggies, fruits, wholegrains, legumes. Also, do more strength training, not just cardio.
You may want to consider on alternate days of zero calories fast aka no food intakes for 24hours. Fast on Monday, Wednesday, Friday and Sunday
add strength training into your routine as well it helps
Have some overnight oats Ghib, I got my cholesterol down from 5 to 3.2 in about a month
In moderation, no doubt food is tempting…go for the ‘healthier choice’ varieties of food and buys they taste almost the same as the less healthy ones…regards to you, yours and family…it seems your supplements are helping too…have a good one SG is fine living still be a proud Singaporean🎉
The heart shape from your family to ours...thank you
Enjoy the day with sister Ojisan
Control your timing of eating. Best do 20-4. less or no carb only on certain day..
My 2 cents worth: for healthier options in hawker, to consider getting food from mixed veg stalls or stalls that allow you to just buy portions of their veg or meat dishes, higher price but healthier choices. Or, eat from western stalls mutton/pork/chicken chops, ask for more leafy green salads if they serve with greens, or, yong tau hu stalls where u pick your choices of ingredients go for vege, lesser/non-processed meat and try to avoid too much starchy items, or, spinach soup stalls that allow you to add on more spinach or meat options, OR, if you enjoy indian food, choose thoasai/chapati/naan over prata and indian rojak. Basically for eating out options to be healthier choice, even in hawker context, it will become more expensive to a certain extent... But if your aim is to reduce fat, apart from jogging, consider swimming (breaststroke/frog style) + threading water, it burns more & it works on more muscles. Lastly, for fat loss to really happen, water intake is required for min of 3 litres daily and you could consider intermittent fasting/eating lesser meals. There's a taiwanese youtube channel from a weightloss/nutrition clinical group that shares a lot of success stories. Perhaps you could consider consulting them?
youtube.com/@cofit211?si=QyaVidJ50ZdHBbPt
Ojisan, try increase your fiber intake. Fiber can absord oil from your food. Try breakfast with oatmeal and also try Metamucil (fiber suplement). Drink metamucil half hour before you eat your favorite laksa. It really help lower my cholesterol level. I hope you stay healthy and live longer
Answer is yes, I feel much better and healthier after I completely stopped eating in hawker. It’s actually life changing for the better :)
Home cooked food?
@@wysrl yes!
@@wysrlyes!
Try going back to eating only traditional Japanese foods, with controlled portions minus the sweets, for a prolonged period. Together with regular exercise, see if this works for your benefit 🙂
I rarely eat hawker food, and prepare own food at home. One meal a day is enough for me. salmon, natto, tofu and some veg with rice or cold soba. Soba absorbs fats from oily foods, I read. Stick to mainly japanese diet at home and indulge on weekends, that should do it. I never exercise, though :)
Reduced red meat (beef, mutton, pork, tuna, duck), avoid shell fish, egg yolk, butter & pastries, cakes, carb...go for white meat (chicken, fish), veg, fruits, egg white, wholemeal bread, brown /mixed or basmatic rice (lower GI).
Life Expectancy in Singapore is 83.44 years. Life Expectancy in Japan is 84.45 years. So you can live in Singapore until you are 83 years old, then move back to Japan to get one more year of life. I think that's how it works right?
Hi Ghib,
You mentioned the supplement to help to improve your sleep. Can you share the name of the supplement? Thanks
It’s Suntory Sesamin😁
Cut rice by 80%, lower intake of fruit, no more processed food, no alcohol, no fruit juice. Eat more meats and work out.
😅
Cut rice really loses the tummy fats so jok
Its all about calories, in have to be lower than out. Strength training build muscles increase your calorie needs passively.
After my National Service I went from 3 meals a day to 2 meals a day and lost quite a bit of weight. Skipping breakfast and avoiding snacking at night also encourage fasting which I think contribute greatly to my weight loss. ^^v
Hope this comment can provide some insight to everyone.
Hi Ghib, Last year my cholestrol was up n i had to drink a medicine, it was a wake up call , so i change my drink to water after my meal n i take salad n cut down on rice n walk alot, n i lost weight n cholestrol was down too, so i stop the medicine,, so its simple lah, take more water n eat more salad n walk , hehe,, huat huat lahh 😅👍🍺stop that beer 😂
As a Singaporean, I fully resonate to the "problems" of living in Singapore!!!
Yours simple, watch out for sugar (less will help reduce your weight), transfat and salt (decrease risk of blocked arteries), saturated fat (reduce your LDL level).
Losing weight is 70% diet and 30% exercise! In my case, I just do normal cardio about 2-3 times a week, nothing intense or anything but I find the exercise just helps me to not gain as much weight as i would have had if i did not exercise. I lost 7kg in a year by eating cleaner about 60-70% of the time coupled with the exercise. The food you eat (and not eat) is KEY.
Ghib San, u can try intermittent fasting. Maybe try skipping Bkfast, take lunch between 1-2pm and finished dinner by 8pm. Thereafter No snacks just water or sugar free milk free kosong teh o or kopi o. So u get to fast 15-16 hrs from 8pm to next day 1-2pm. During fasting period u can drink water or sugar & milk free coffee / tea. With exercise of walking 1 hr everyday, u may see positive results in 4 to 6 months provided u minimize carbo.
I’m in my 30s as well but intermittent fasting works really well for me as a lifestyle. Hard at first but your body gets used to not having food soon. I did the 16:8 fasting all day everyday for >10yrs just skip my breakfast and be discipline not snacking at all during the 16hrs. I’m around 65kg
That being said still maintain your general healthy diet. Go read up more if you’re serious in losing weight. Works well on many people but must be discipline la. 1 mouth of sweeten or a snack will break the fast.
Instead of exercising more, try this out for a month or longer.
Food reduction (includes fasting) > exercise
You do need a lifestyle change eg. include Green tea as part of diet, continue with exercises - keep up the good and try to reduce the bad..
Meat makes the blood thicker. The heart has to work harder to pump the blood. Take it easy on yakiniku. Normal salt is used. May lead to heart disease. Japan use healthy sea salt.
Eat a salad high fibre and protien b4 any carbo or sugar treat meal.
I lost almost 10kg by going for 3km jog 2 to 3 times a week in the morning WITHOUT BREAKFAST, on an empty stomach! I drank a glass of water before my jog. After the jog, my breakfast/lunch will be a piece of chicken breast and a can of coconut water from 7-Eleven. No food but lots of water afterwards and then a proper dinner.
what is the meaning if u eat only that for lunch.
@@zerase84meaning is live longer and healthier? If your meaning of life is eat now and let your future deal with diabetes and such yeah then it's yr choice ya
If you have time, do occasional fasting. Or porridge just for dinner.
I used to eat fried chicken with skin weekly. My cholesterol levels was high, even though I walked 10,000 steps daily 😂 I indulge in fried food and or sweets once per month (cheating day), while I eat healthy food (70% full) for remaining days of the month. 🤓
honestly running doesnt burn calories as quick. so u may want to take up other things as well and mix it together. weights, racket sports, some exercise classes of sorts, so on.
I read before that in order to lose weight, calculate your food calories ; calories in = calories out
Everyone’s body is different Ghib! I would advise you to try to incorporate more healthy WHOLE foods into your diet and remove processed foods. You can still enjoy nice hawker food but choose healthier options like fish soup, yong tau foo etc. (maybe of two main meals, have a healthy one and one not-so-healthy one). Also, build muscle instead of doing cardio (cardio helps burn calories but building muscle creates a process where your body needs to expend more energy to function and burn calories without you doing anything). Reduce sugar by taking less-sweet options for drinks eg. kopi c bing siew dai or even kosong (no sugar). Lastly and most importantly: COUNT your calories - if you really want to lose weight you have to unfortunately count your calories to know that you are losing and not gaining weight! Really enjoy your videos and I think you’re a great person - keep healthy and doing what you are doing ! 😊
(I lost 20kgs in 5 months although i would not advise this drastic of weight loss haha and it takes too much time - but in line with your health screening advice, losing 1kg every 3 weeks is actually quite doable (and considered gradual) if you actively do what I mentioned above (exercise 3 times a week but focus on building muscle + eat healthier, whole foods and choose healthier options in hawker centres etc.). Importantly, get enough SLEEP! sleep is really important for recovery (if you exercise lots) and some studies show that proper sleep facilitates weight loss!
Limit your carbs intake to one portion a day if possible. Just lots of veggies n protein. Just go to point point rice stall n just order veggies, eggs, n protein. Boil ones là… not deep fried. After you see results you’ll want to keep this kind of diet. 😅
U need to be healthy too if u are planning to start a family. Purine can lead to gout. Avoid eating animal internal organs parts. They are a trigger point for gout.
I am also worried about uncle Jimmy's health too. He is eating some unhealthy food, and coupled with his age and size, he is definitely in a high risk group.
Hi. Maybe can join a run club as a recommendation, for evening weekly run in SG.
😂😂 You’re fun to watch, your English is so good if I met you in the UK I would think your British 😂 So amazing to know your Japanese but can speak other languages, Asians so clever hiyaa
You're
Try a whole foods plant based diet for a few weeks and measure again.
Not everyone can take this Do consult doctor if it suitable for kidney and liver.
I would say that food in Singapore is quite calorific compared to other places. For example, the white bread offerings from Gardenia and Sunshine contain a lot of sugar which would not be found in most breads sold in Europe. And then, when you pivot over to Hawker food, you see that a lot of the raw materials they use are not of a good standard and contain a lot of MSG/saturated fat, all to cut costs of course. Would recommend to cook at home more often if possible, as you can quality control what goes into the food
because those are affordable and cheap. Cooking at home needs time as well. Healthier food choices like salads cost waaaaay more than usual hawker food. Gardenia Sunshine etc are also very common types of bread in this region or for Asians in general.
@@simplyme3306 and that, my friend, is why diabetes and high blood pressure is on a very steep rise in this country and the region
I only eat Laksa maybe once a week or once every two weeks, even though I like it.
I think can consider growing fruits in japan to sell at more affordable price.
I hv the same height as you and am 70kg. I run once a wk and take fried food and sweet stuff only occasionally. Close to 40.
Ghib please don’t blame the escalators. Control your diet.
Try being a vegetarian for a month and then perhaps once or twice a week. Also cut down on carbs. You will see the changes along with you exercise regiment it should do the trick
Brother, exercise won’t reduce weight. Need to do intermittent fasting (start with 16/8) and do it consistently. Also watch what you eat, try to stay away from carbohydrates like rice and bread. I have consistently lost about 1kg a month. There is a lot of RUclips on intermittent fasting like Dr Jason Fung and Dr Eric Berg. Good luck!
I LIVE TO EAT NOT EAT TO LIVE
You are hilarious…you are very clever.
Eating right is more important plus exercise of course.
increased HAI DI LAO ratio. sounds right.
tbvh, 1.6kg can be water loss
drop the oily stuff really. cholesterol is a big killer, even after running 5km 5 times a week, doing weights and almost not taking oily food...
and I'm 37...
Still i'm at the borderline of having mildly high cholesterol
Hi can I ask U how's Japan weather? From late May to early jun? 😅
Hi there, not sure which part of Japan you’re referring to, but for Tokyo, weather can be pretty warm and humidity would start to kick in around that time. Wouldn’t say it’s the rainy season, but it’s right about when the season changes from spring to summer.
I see. Thank u so much!
You may want to try intermittent fasting. With calorie control and intermittent fasting, I lost 10kg in 5 months. My blood pressure dropped significantly too. I'm already 40+ and could do it, so you can too! A big part of weight loss is mentality; the discipline to take care of your whole body system, and your body will automatically take care of your health. Cardio, imho, doesn't help much in weight loss, but may make you feel hungry and eat more. Try calisthenics, I think it's better. Also, don't drink fruit juice lah. Without the fiber, it's just sugar. All the best!
You lose more weight by reducing food, not exercising. Body is super efficient in using as little energy as possible. Take proteins more since it takes longer to digest, making you feel more satisfied hence reducing your food intake. Reduce all sugars and take Glucose if necessary. No artificial sweeteners.
Look at your numbers, your total cholesterol had reduced, most probably due to the lowering of Triglycerides (losing weight, exercising, cut down carbs & sugar helped). I think what you are doing is working in some way because of improvement of TG.
Things to watch out to lower LDL is to lower food that high in Saturated Fat (animal fat and skins, coconut milk products, e.g. nasi lemak, laksa, curry, coconut shake. Another culprit is palm oil, which is commonly used in cooking here because it is a cheaper oil. Cut down or avoid fried food such as goreng pisang, roti prata or potato chips. On a daily basis, you can replace one meal with clear soup food, such as liang tofu (not with laksa soup ;-p), wanton noodle soup, prawn noodle soup etc. My student, age 50+, managed to lower LDL from high to healthier range by switching to healthier options. Hope this encourages you. 🙂
I heard from colleagues that Chia seeds and flaxseeds help to lower high cholesterol
I suggest MOH & you work on a campaign to eliminate cheap normal salt and use alkaline sea salt. That will be a great contribution to Singapore!!!
Orange juice are high in sugar.. just eat the fruit n fiber.
Yes, aging sucks. Difficult to shed weight ,& so easy to gain weight, especially belly.
Don't stop your cardio exercise, they're still good for you.
Changing diet is important to weight loss, its difficult esp i am also a Hawker Food lover. I really really cut down eating out. I now largely prepare my own meals.
most food outside in singapore too oily. Hardly eat out these days
Eating Durians might help slim down since it’s also a fruit.
i think eating out all the time is unhealthy - i usually eat at home.
similar analogies with japan is if you eat microwave food from the combini all the time, or if you eat fast food (yoshinoya etc) all the time - the calories and the cholesterol will definitely rise.
and the weather is super hot and humid here, which makes people rely on buses/trains/taxi rather than walk/cycle on their commute.