GUIDELINE FOR OVER WEIGHT

Excess weight increase the work load of your heart by making it pumps harder to push your blood to all parts of your body.

Standard weight for adult over 25 years old

• Male 50 + (Height in cm. – 150) x 0.7 Kg
• Female 45 + (Height in cm. – 150) x 0.7 Kg
• If you are 10% more than the normal range it means you are beginning to get fat.
• If you are 20%-30% more than the normal range, it means you are fat (Over-weight).

Instruction for you to reduce the risk factors are:

1) Reduce weight by changing your habit of eating

• Avoid eating fatty food and food which is rich in cholesterol such as butter and coconut milk.
• Minimize eating starchy and fried foods.
• Avoid using sugar.
• Avoid alcoholic beverages.
• Eat more vegetables and fruits except Durian, Jack-fruit, and Bananas.
• Eat lean meat.

2) Exercise regularly.