Being caught in traffic jams every day could be one source of chronic stress that is affecting our ability to lose weight. — Filepic posed by model
For numerous Malaysians, the journey towards weight loss can feel like an endless battle.
Efforts may include reducing rice consumption, skipping breakfast, taking evening walks, or even enrolling in a gym.
You might see some initial success in losing a few kilogrammes and feel a sense of accomplishment, only to find the weight returning unexpectedly – sometimes even exceeding your previous measurements.
This cycle can lead to feelings of exhaustion, frustration and disappointment.
Many individuals begin to internalise negative beliefs about themselves, thinking they are lazy, weak or lack discipline.
However, the reality is this: If losing weight was merely a matter of willpower alone, we wouldn’t be witnessing a continuous rise in obesity rates among Malaysians each year.
The underlying issue does not stem from laziness; rather, it is rooted in the misconceptions we have been taught regarding weight management.
We have been led to believe that weight loss relies solely on eating less and exercising more.
If this were entirely accurate, then anyone who adhered to these principles would achieve lasting slimness.
Yet, many people adhere strictly to diets without seeing significant results; some even experience further weight gain.
This perspective is where a functional approach becomes essential.
The functional approach redefines weight gain as a biological imbalance, rather than a personal failure.
Instead of assigning blame to individuals, it examines the physiological processes occurring within the body.
Understanding weight beyond diet
While diet plays an important role in weight management, it does not encompass the entire scenario.
Factors such as hormonal balance, sleep quality, stress levels, gut health, inflammation status and daily lifestyle habits also have a significant influence on your body weight.
Although food intake and physical activity are valuable tools for managing weight-loss efforts, effectively addressing internal imbalances is also crucial; otherwise, these tools often prove ineffective.
In Malaysia specifically, many individuals engage in dieting practices that are deemed “correct”, but they may still face challenges due to dysfunctional hormones, poor sleep patterns, high stress levels or impaired metabolism – all contributing factors that lead the body to retain fat.
Let’s explore some significant hidden issues impacting weight loss efforts.
The impact of sugar and insulin
A major reason behind weight struggles for many Malaysians lies in elevated blood sugar levels, coupled with insulin resistance.
To put it simply: insulin is the hormone responsible for regulating how your body processes sugar.
When consuming carbohydrates – whether they are complex like rice or simple like sugary snacks and beverages – sugar enters your bloodstream and insulin works to transport that sugar into cells for energy use.
However, frequent high sugar consumption causes cells to become unresponsive to insulin – a condition known as insulin resistance.
When this occurs:
- Blood sugar levels rise
- Fat accumulates instead of burning
- Hunger intensifies
- Cravings amplify
- Energy diminishes
- Weight increases.
Thus, individuals who frequently consume drinks like bubble tea or sweetened iced coffee struggle with maintaining their desired weight despite limited food intake because their bodies remain locked in fat storage mode.
Functional approaches prioritise stabilising blood sugar as a foundational step.
Without addressing this issue first, no subsequent plan will yield effective results.
Bad eating habits like midnight snacking or giving in to food cravings could actually be influenced by insulin resistance and chronic stress. — dpa
The role of stress
Stress extends beyond mental strain; it significantly alters hormonal functions within your body.
Under stressful conditions, cortisol – a hormone vital for survival – is released, prompting fat storage as an adaptive response, particularly around the abdominal region.
In Malaysia, chronic stress can be caused by:
- Extended working hours
- Traffic congestion
- Financial burdens
- Family obligations
- Digital device overuse
- Inadequate sleep.
Persistently elevated cortisol levels result in:
- Slowed fat metabolism
- Muscle degradation
- Heightened sugar cravings
- Decreased sleep quality
- Mental fatigue.
Many resort to increased exercise intensity or severe dietary restrictions to try to lose weight, all while blaming themselves.
Yet, they often lack guidance on effective stress reduction strategies.
Functional approaches incorporate methods such as:
- Enhancing sleep hygiene
- Practising breathing exercises
- Cutting back on caffeine intake
- Addressing work-life balance
- Training nervous system resilience.
Weight loss becomes more manageable when individuals’ nervous systems regain feelings of safety and stability again.
The influence of gut health
Many Malaysians find it surprising that gut health directly correlates with weight regulation.
However, the stomach and intestines play critical roles by influencing:
- Hormones associated with hunger
- Signals related to cravings
- Enzymes responsible for fat storage
- Pathways involved with inflammation.
Individuals experiencing gut-related issues may commonly suffer from symptoms such as:
- Bloating
- Constipation
- Acid reflux
- Food sensitivities
- Post-meal fatigue.
Gut damage frequently arises from factors such as:
- Excessive consumption of processed foods
- Overuse of antibiotics
- Inadequate fibre intake
- Irregular eating patterns
- High sugar diets.
When inflammation persists within the gut, fat retention occurs as a protective mechanism employed by our bodies against perceived threats.
Functional approaches prioritise repairing gut health before pursuing aggressive weight-loss tactics.
The importance of sleep
If you tend toward late nights that result in feeling tired upon waking, or scrolling through devices at bedtime while grappling with stress, your quest for a healthy body weight will likely falter.
Poor quality sleep contributes significantly by:
- Heightening hunger hormone production
- Diminishing satiety signals
- Elevating cortisol levels
- Slowing metabolic function
- Worsening insulin sensitivity.
Those who experience inadequate rest tend toward increased cravings, especially for sugary foods.
This could lead them unknowingly towards larger portion sizes, resulting in unnoticed weight gains over time.
In Malaysia, late-night activities fuelled by work commitments, social media usage and supper traditions contribute heavily towards insufficient sleep cycles.
A comprehensive functional plan should always include strategies aimed at restoring good sleep patterns as the lack thereof contributes directly to the inability to achieve sustainable results when it comes to overall well-being.
Change of hormones with age
Countless Malaysians reminisce about how they could easily maintain slimmer silhouettes in their 20s, stating things like: “I used to be able to eat anything without gaining weight.”
Yet, life transitions introduce several changes including pregnancy, menopause or andropause for men, thyroid disorders, chronic illnesses, and burnout.
These alterations disrupt hormonal equilibrium, resulting in stagnation.
Previously effective methods fail to produce desired outcomes any more, leaving those affected seeking new solutions outside traditional approaches that may no longer apply under current circumstances faced today.
A functional lens evaluates aspects such as:
- Thyroid functionality
- Oestrogen proportions
- Testosterone quantities
- Cortisol cycles
- Polycystic ovarian syndrome (PCOS) features.
Instead of relegating discussions concerning ageing to acceptance statements proclaiming “this is normal”, functional medicine prompts inquiry into whether there is any assistance that can help individual bodies restore optimal functioning once again.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
