For decades, many of us have stepped onto the bathroom scale with a sense of anxiety, letting a single number shape how we feel about ourselves and our health.
But does that number truly tell the full story?
Imagine losing five kilogrammes of muscle, but gaining three kilogrammes of fat.
The scale would show a “weight loss”, but your metabolic health would actually be worse.
The truth is, health is not simply just about being thin.
It is about body composition – the proportion of fat mass relative to lean mass, including muscle and bone.
While society often focuses on thinness, true health comes from having less excess fat and more functional muscle.
Muscle is not just for athletes or bodybuilders.
It is your body’s metabolic engine.
It burns calories even at rest, supports your bones, and helps you stay active and independent.
Instead of aiming to be “lighter”, we should aim to be stronger and healthier.
Accurate measurements
To improve our health, we need to look beyond body weight alone.
Body mass index (BMI) is widely used, but it has significant limitations.
Because it only considers weight relative to height, a muscular person may be classified as “overweight”, while someone with low muscle, but high body fat, may appear “normal”.
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A better indicator is body fat percentage, which distinguishes between essential fat and excess fat.
High levels of body fat, especially around the abdomen, is strongly linked to chronic diseases like type 2 diabetes and hypertension (high blood pressure).
Another simple, but powerful, measure is waist circumference.
Excess fat around the waist reflects visceral fat, which surrounds internal organs and increases health risks.
A growing waistline can be an early warning sign, even if body weight remains unchanged.
Here are body composition indicators by the numbers:
> BMI (Asian population)
- Underweight: Less than 18.5 kg/m²
- Normal range: 18.5 to 22.9 kg/m²
- Overweight: 23.0 to 24.9 kg/m²
- Obesity: 25.0 kg/m² and above.
> Body fat percentage (for 20–29-year-olds)
- Athletic/fit: Men 6-13%; Women 14-20%
- Acceptable: Men 14-24%; Women 21-31%
- Obese: Men ≥25%; Women ≥32%.
> Waist circumference
- Healthy: Men <94cm; Women <80cm
- Increased risk: Men 94-102cm; Women: 80-88cm.
Muscles for metabolism
If body fat is stored energy, then muscle is the system that uses it.
Shifting the focus from “losing weight” to “building muscle” can transform long-term health.
Strength training is not only about appearance.
Activities such as resistance training, bodyweight exercise, or even physically-demanding household tasks can:
- Boost metabolism
Muscle burns more energy, even at rest.
- Support healthy ageing
Prevent muscle loss (sarcopenia), improving balance and reducing risk of falls.
- Improve daily function
Increased strength makes everyday tasks such as carrying groceries, climbing stairs, playing with children and grandchildren easier and less tiring, while boosting daily energy and confidence.
Aim for at least two sessions per week, targeting major muscle groups such as the chest, back, shoulders, arms, abdomen and legs.
Beginners can start with simple exercises like squats, push-ups and sit-ups, and gradually progress.
While strength builds the engine, cardiovascular exercise keeps the system running efficiently.
Activities like brisk walking, cycling or swimming improve heart health and help regulate body fat.
The most effective approach combines both strength training to build muscle and cardio to support overall fitness.
Fuel your body wisely
Exercise alone cannot compensate for poor eating habits.
At the same time, extreme dieting can do more harm than good.
Crash diets, often referred to as “yo-yo dieting”, can lead to muscle loss, a slower metabolism and eventual weight regain.
Sustainable changes are far more effective.
Here are some practical nutrition tips:
- Eat a balanced diet
Follow the Malaysian Food Pyramid to ensure variety and moderation.
- Prioritise protein
Protein supports muscle repair and helps preserve lean mass during weight loss.
Getting enough high-quality protein from both animal (e.g. fish, poultry, lean meat) and plant (e.g. legumes, tofu, nuts) sources helps ensure fat loss, while protecting muscle.
- Include fibre-rich foods
Vegetables, fruits and whole grains such as broccoli, avocado and oats help you feel full, provide essential nutrients and support overall health, making them a better choice than relying on supplements.
- Small, sustainable habits
Rather than relying on crash diets, make simple changes like swapping sugary drinks for water and adding protein to each meal.
Over time, these habits lead to better and more lasting results.
A stronger, healthier future
True health is built through strength, balance and sustainable habits, not by chasing a lower number on the scale.
When we focus only on weight loss, we may lose muscle and vitality.
When we focus on body composition, we invest in long-term health.
For Malaysians, where food is central to culture and community, the goal is not to eat less of everything, but to eat wisely and stay active.
By reducing excess fat and building muscle, we can improve heart health, stabilise blood sugar and enhance overall well-being.
Let us shift our mindset.
Do not aim just to be lighter.
Aim to be stronger, more capable and more resilient.
Your body is not defined by a number on a scale.
It is a powerful system that, when properly cared for, can support a long, active and fulfilling life.
Dr Yong Heng Yaw is a nutritionist and Malaysian Society of Body Composition (MSBC) honorary secretary. Dr Nor Baizura Md Yusop is a dietitian and MSBC honorary treasurer. This article is contributed by Nutrition Month Malaysia (NMM) 2026, an annual community nutrition education initiative jointly organised by Nutrition Society of Malaysia (NSM), Malaysian Dietitians’ Association and MSBC. NMM will be holding its Food-Fit-Fun Fair in Sunway Velocity Mall Cheras, Kuala Lumpur, on June 4-7 (2026). The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
