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5 Simple Weight Loss Tips

Dr. Derek Koh

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Dr. Derek Koh

Head, Health Screening at Thomson Wellth Clinic

MBBS (Singapore), GDFM (Singapore)

Dr. Derek Koh practises preventive medicine through tailored health screenings & wellness programmes including the management of Andropause, Menopause and Obesity. He is also Board Certified in Anti-Ageing; has attained his Fellowship with the American Board of Anti-Ageing.

Table of Contents

Weight Loss Programme

The aim for a weight loss program is for FAT LOSS with INCREASE MUSCLE MASS. This is not just important aesthetically but also important for health reasons. Before embarking on a weight loss programme, it is advisable to go for a health check-up as there are many silent diseases associated with Obesity that should be screened for. There are also diseases that may be the cause of obesity. This may be especially relevant in someone who may be eating right and exercising with no significant weight loss. During the weight loss programme, calorie intake and expenditure will be discussed. Dietary plans, supplements and medications may be suggested. Exercise routines will be mapped out according to the patient’s physical ability & interest. Patients’ Beliefs & Perceptions that led to the lifestyle choices leading to obesity should also be discussed and addressed to ensure the success of weight loss.

Five simple weight loss tips

1. Drink more water 

Drink 500mls before each meal. – Promotes satiety, maintains hydration, flushes toxins, 0 calories. – May want to improve the taste of water by adding a little unsweetened juice.

2. Avoid alcohol as it will often increase appetite. 

Alcoholic beverages themselves also contain significant amounts of calories.

3. Sleep sufficiently 

Get 7 to 8 hours per night. – Insufficient sleep tends to trigger intense appetite & snacking behaviour.

4. Reduce stress 

Many eat to manage feelings ~ Emotional Eating. – Management of Time & Deadlines. – Take Time off to relax & exercise.

5. Chew more & focus on your food while eating 

This helps produce a “Meal Memory” as compared to those that watch TV or read while eating.

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Urine and Stool Analysis

A urine sample is collected to examine substances such as glucose, protein, and red or white blood cells to provide information about kidney function & other urinary tract-related medical conditions. A stool analysis, on the other hand, checks for blood to provide information about digestive health including potential gastrointestinal bleeding.

Body Analysis Index (BIA)

A technique used to measure various parameters related to body composition, such as body fat percentage & lean body mass. It is non-invasive and involves passing a small electrical current through the body and measuring the resistance of different tissues to the current.