How being overweight affects your health

You may be surprised to learn that overweightness and obesity in Singapore carry a hefty price tag of $261 million. According to a study conducted by Duke-NUS Medical School, overweight and obese adults between the ages of 40 and 80 in Singapore contribute significantly to medical expenses and absenteeism costs, amounting to a staggering $261 million. Adding to the gravity of the situation, researchers have projected over half of the global population is estimated to be overweight or obese by 2035. This highlights the substantial economic burden associated with overweightness and underscores the urgency of addressing this issue for the well-being of individuals and the overall economy. Today, we discuss the problem of overweightness in Singapore and its impact on the population’s health.

What is health?

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Health can be defined as a state of complete physical, mental, and social well-being, encompassing various dimensions of well-being. Overweightness, or carrying excess weight, is closely related to health as it can significantly impact an individual’s overall well-being.

When it comes to physical health, being overweight can increase the risk of developing chronic conditions such as heart disease, type 2 diabetes, high blood pressure, certain types of cancer, and respiratory disorders. The excess stress on the body can put you at higher risk of muscle and joints conditions such as neck pain, back pain and even slipped discs.

Mental and emotional health is also affected by overweightness. Body image concerns, low self-esteem, and social stigmatisation associated with being overweight can impact an individual’s mental well-being, leading to increased stress, anxiety, and even depression. Being overweight does not just increase your risk of chronic diseases. It also directly affects your mental health and quality of life.

Does your body fat affect your work performance?

A study published by NTU earlier this year found that asian with more visceral fats have poorer cognitive performance. Visceral fats refer to a type of fat that are found around our internal organs. Yes, excessive body fat can have a significant impact on work performance.

Firstly, carrying excess weight can lead to decreased energy levels and increased fatigue throughout the workday. Additionally, research suggests that obesity is correlated with cognitive impairments, including reduced attention span, memory deficits, and decreased cognitive processing speed. These impairments can hinder concentration, problem-solving abilities, and overall cognitive performance in the workplace.

The mental well-being of individuals with excess body fat may also be affected, leading to decreased self-confidence, low self-esteem, and increased stress or anxiety. These psychological factors can impact focus, motivation, and overall job satisfaction, thereby affecting work performance. Furthermore, overweight individuals may experience more frequent illnesses, such as respiratory infections, due to compromised immune function. This can result in increased sick leave and absenteeism, negatively impacting productivity and team dynamics.

How to improve overweightness?

Improving overweightness requires a holistic approach that encompasses healthy eating habits, regular physical activity, and lifestyle modifications.

To start, focus on adopting a balanced and nutritious diet. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Limit the consumption of processed foods, sugary beverages, and foods high in saturated fats and added sugars. Pay attention to portion sizes to ensure you’re not overeating.

Next, prioritse regular physical activity. Engage in a combination of aerobic exercises, such as brisk walking, jogging, cycling, or swimming, and strength training activities like weightlifting or bodyweight exercises. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least two days a week.

Why is it so hard for me to lose weight?

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Don’t let anyone tell you that weight loss is easy. There are many factors that can contribute to body fat. Just eating less and exercising more is often not enough for long-term results.

Losing weight can be a challenging process due to several factors. One common reason is a caloric imbalance, where your intake exceeds your expenditure. It is important to consume a balanced diet and engage in regular physical activity. Additionally, some individuals may have a slower metabolism, which affects weight loss. Factors like age, muscle mass, and hormones can influence metabolic rate, but exercise, strength training, and protein intake can help boost it.

Unhealthy eating habits, such as excessive portion sizes, consumption of processed foods, emotional eating, or lack of awareness of caloric intake can hinder weight loss efforts. Developing healthier eating habits and focusing on nutrient-dense foods with portion control is crucial. Inadequate physical activity can also impede weight loss progress. Regular exercise not only burns calories but also improves metabolism and muscle tone.

Underlying medical conditions like hypothyroidism or PCOS, as well as medication side effects, can affect weight loss. If there are concerns, consulting with a healthcare professional is recommended. Emotional and psychological factors like emotional eating or stress can also impact weight loss. Addressing these aspects through therapy or support groups can be beneficial.

It’s important to approach weight loss with patience and a focus on long-term lifestyle changes. Seek guidance from professionals like healthcare providers, registered dietitians, or health coaches for personalized support and strategies to overcome specific challenges. Remember, everyone’s weight loss journey is unique, and finding the right approach may take time.

Know when to seek professional help

If you are struggling to see results with your weight loss efforts, enlisting the help of a personal trainer or a health coach can be beneficial. While there is some overlap between their roles, there are distinct differences as well.

A personal trainer primarily focuses on fitness and exercise. They are trained in creating tailored workout plans, teaching proper exercise techniques, and maximising physical fitness. Personal trainers can design workout routines that target specific goals, such as weight loss, muscle building, or improving cardiovascular endurance. They often provide hands-on guidance during exercise sessions, ensuring proper form and safety. Personal trainers can also track your progress, make adjustments to your workouts, and provide motivation and accountability.

On the other hand, a health coach takes a more holistic approach to overall well-being, including weight management. They consider various factors that contribute to health, such as nutrition, lifestyle, stress management, and behaviour modification.

Can a health coach help with weight loss?

Health coaching can be useful for you if you are looking for a more intrinsic change. A health coach can help you identify triggers that contribute to unhealthy behaviours and understand the underlying causes. By gaining awareness of them, you can better clarity to why certain behaviors occur and begin working towards changing them.

Health coaches also emphasise the importance of self-awareness and mindfulness in behaviour change. They help you become more conscious of your thoughts, emotions, and behaviours related to health and well-being. By fostering mindfulness, individuals can make more intentional choices and develop a better understanding of the impact of their behaviour on overall health.

In addition to motivation and support, health coaches help clients develop practical strategies and coping skills to overcome barriers to behavior change. They offer techniques to manage stress, deal with emotional eating, develop healthy habits, and implement effective time management strategies. Furthermore, health coaches provide education and resources, sharing evidence-based information, practical tips, and relevant resources on nutrition, exercise, stress management, sleep, and more.

Personal training for weight loss

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Body fat is not a mere vanity matrix. It affects not only your physical health but also your work performance. You can choose to be healthy even if you don’t care about aesthetics.

Square One Active Recovery offers personal training for weight loss. For those of you with chronic pain, you also have the option to train with our chiropractor. Our chiropractor Jesse Cai was the head sports trainer of an Australian football club prior to moving to Singapore. Beyond that, he is also a certified solution-focused coach.

When engaging in personal training for weight loss, you can expect many benefits and positive experiences. Here’s what you can generally expect from us:

1. Personalised Workout Plans

Our personal trainer will design a customised workout plan tailored to your specific needs and goals. The plan will typically include a combination of cardiovascular exercises, strength training, and other activities to maximize calorie burning and promote weight loss.

2. Proper Exercise Technique

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A personal trainer can help you build muscles and lose weight. You will also learn to perform a variety of exercises.

With a chiropractor leading our personal training team, you can expect a focus on correct exercise technique to prevent injuries. We will guide you through each exercise, provide feedback, and make necessary adjustments. With our expertise in musculoskeletal health, we can assess any imbalances or movement dysfunctions that may affect your training, ensuring a safe and effective workout experience. Additionally, the chiropractor’s knowledge allows for individualised modifications to accommodate pre-existing injuries or physical limitations, so you can achieve weight loss goals without compromising your well-being.

Working with a chiropractor in a personal training setting offers a comprehensive approach to health. Our chiropractor can provide guidance on nutrition, lifestyle modifications, and stress management in addition to the exercise component. This holistic approach contributes to more effective and sustainable weight loss. With personalised attention and support throughout your journey, your chiropractor ensures that your program is tailored to your unique needs, goals, and concerns, creating an environment that prioritises safety and optimal results.

3. Goal Setting and Progress Tracking

Our trainers will assist you in setting realistic weight loss goals and tracking progress using measurements such as body measurements, weight, and body fat percentage. By setting attainable goals tailored to your individual needs, you increase the chances of successful weight loss. We use body measurements to monitor changes in body composition and shape, regular weigh-ins to track overall weight changes, and body fat percentage measurements to assess fat mass and muscle mass changes. Based on these measurements, we can evaluate progress and make necessary adjustments to exercise and nutrition plans, helping you overcome plateaus and stay motivated on your weight loss journey. Our objective assessment and targeted modifications ensure that your program aligns with your goals, maximising results.

4. Motivation and Accountability

Motivation and support are important for all successful weight loss. We provide encouragement during challenging times, celebrate milestones, and hold you accountable for your workouts and progress. On days that you don’t feel like training? No problem. Just show up and we will help you get through it rep by rep.

5. Education and Guidance

Our personal trainers offer valuable knowledge and expertise in exercise, nutrition, and lifestyle factors that contribute to weight loss. We provide evidence-based guidance on healthy eating habits, portion control, and strategies to overcome common obstacles.

By relying on reliable and scientifically-supported information, trainers help you avoid “bro science” or unsubstantiated claims that may hinder your progress. Instead, they provide accurate and up-to-date information to support your weight loss journey.

With an evidence-based approach, you can make informed decisions about your training and nutrition. Trainers will help you understand the principles behind effective exercise programming, optimal nutrition for weight loss, and sustainable lifestyle changes. By following evidence-based practices, you can feel confident that you are making choices that align with your goals and are backed by scientific research.

Remember that the specifics of personal training sessions may vary based on individual trainers and their expertise. Communication with your personal trainer about your goals, preferences, and any concerns is essential to ensure the best possible experience and results.

To embark on your weight loss journey today, simply complete the form below and reach out to us. We are here to provide the support, guidance, and expertise you need to achieve your goals. Whether you’re seeking personalised training, nutritional advice, or lifestyle modifications, we’re dedicated to helping you succeed. Take the first step by filling out the form, and together, we’ll begin your transformative journey towards a healthier and happier you.


Frustrated by the lack of results-driven and ethical chiropractic clinics in Singapore, Chiropractor Jesse Cai found Square One Active Recovery to deliver meaningful and sustainable pain solutions.

Our goal? To make our own services redundant to you.

*We do not offer temporary pain relief such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.