BMI = Weight (Kg)

     Height (m) X Height (m)

Now, use the chart below to confirm your weight status.

Now you know your current weight status, you can decide if you do have a few pounds to knock off.

How to get to a healthy weight?

Achieving a healthy weight is a simple balancing act - cut back on your food intake and increase your activity level. To lose weight, you need to take in fewer Calories than you use up. Calories are a measure of the amount of energy in food and the energy used up in activity.

Aim for a weight loss of no more than half to one kilogram per week. This can be achieved by cutting back your energy intake by about 500 Calories each day. In terms of food, 500 Calories is roughly equal to two and half bowls of rice, four curry puffs (40 g each) or 80 g of roasted peanuts.

As well as looking at the amount of food eaten, you need to pay attention to the types of foods eaten. Try to eat more breads and cereals, fruits and vegetables.These are generally low in fat, high in fibre and provide essential vitamins and minerals. Add lean meats, chicken without the skin or fish.

Break the fat habits

Fats and oils are the most concentrated source of calories. They provide more than

double the Calories of carbohydrates and proteins. Every gram of fat provides 9 Calories while a gram of protein or carbohydrate has just four. So, remember that fats are fattening!

Here are some tips to help you cut back on fat :

• Trim all visible fats from meats.

• Remove skin from chicken before cooking.

• Grill, bake, steam or braise meat, chicken and fish.
• Use a non-stick pan to stir fry dishes and decresae the amount of oil used
• Use recipes that use low fat cooking methods such as sup, tomyam, assam and pindang.
• Cool soups in the fridge and skim off excess fat.
• Use spices to flavour low fat foods and make them more tasty.
• Cut down on fried foods, such as goreng pisang, jemput - jemput, french fries and fried chicken wings.

Fill up on carbohydrates

Carbohydrates include rice, noodles, bread, ketupat, lontong, chapathi, thosai, fruits and vegetables. Whole grain cereal products are healthier choices as they provide more fibre,vitamins and minerals. Fresh fruits and vegetables add colour, flavour and texture to meals and snacks.

Many people have misconceptions about carbohydrates and the first thing they do when trying to lose weight is to stay away from rice, bread and potatoes. But, as we now know, these foods, when eaten with little or no fat, are low in calories and provide important B vitamins. They should form the major part of any healthy diet.

Another carbohydrate, sugar, can be included in moderation in a healthy diet. We eat sugar every day in many different ways - the sugars found in fruit or milk, sugar added to a cup of tea or found in a candy bar . Our bodies treat all sugars, whether naturally occurring or added, in the same way and all sugars provide just 4 calories per gram.

When trying to lose weight,you may like to substitute different sweeteners for sugars , such as artificial sweetners and diet soft drinks.These provide few, if any, calories.

Don't forget protein

Protein foods such as meat, fish, chicken, poultry, beans and bean products are essential for building, repairing and maintaining the body. You only need 1-2 servings of these foods each day. Examples of one serving include: 1 medium chicken breast, 1 medium ikan kembong, 2 matchbox-size portions of cooked meat , 4 Tbsp. of cooked dhall, 2 glasses of milk, or 2 slices of cheese.

On a calorie-controlled diet, purchase only low fat versions to save calories while still providing the nourishing goodness of proteins. Remember to use low fat cooking methods such as steaming, grilling, boiling, microwaving and stir frying with a very small amount of oil.

Avoid common diet traps

Most people want a quick and easy way to lose weight. They are tempted by the many products and treatments advertised in the market. There are no miracle cures for weight loss and unfortunately there are no short cuts . Weight loss requires a "back to the basics" approach - you need to create a negative energy balance. This can only be done if you eat less and move more.

A balancing act

The best way to lose weight is to modify you food intake according you to personal food preferences. Do not avoid foods that you like, choose smaller portions or low fat alternatives.

Some practical tips include, choosing:

• Oven baked versions instead of fried.
• White rice rather than nasi minyak or nasi biryani.
• Noodle soups or dry noodles instead of fried noodles.
• Wholemeal buns and biscuits rather than cream filled versions or doughnuts
• Grilled chicken breast instead of fried chicken wings
• More vegetables
• More fruits rather than cakes and ice cream

Get that body moving

Complete the balancing act by building regular exercise into your lifestyle. This is the most important aspect of keeping your weight under control. Try to do some exercise you enjoy and aim for three days a week for at least 20 minutes at a time. Walking, swimming and cycling are great ways to exercise with the family. If you haven’t exercised for a long time, check with your doctor for the most suitable exercise for you.

Good luck in your endeavors to achieve a healthy body weight. It is a long hard road to tread, but it gets easier as you go on and the end result is worth all the effort.