World Obesity Day: A Healthier Approach to Fasting During Ramadan

Obesity in Malaysia: A Growing Health Concern

Every year, World Obesity Day brings global awareness to a health challenge that affects millions: obesity. This year in Malaysia, the numbers remain a sobering reminder of the work ahead. According to recent national screening data, more than 30% of Malaysians are classified as obese, with a similarly large proportion overweight after widespread health screenings across the country. 

These trends are part of a long-term rise in overweight and obese adults in Malaysia. Data from the National Health and Morbidity Survey 2023 show that over half of adults (more than 50 %) have excess body weight – a combination of overweight and obesity – reflecting lifestyle, dietary and societal shifts over the past decade. 

Obesity is not just about physical appearance; it significantly increases the risk of chronic conditions such as type 2 diabetes, cardiovascular disease, hypertension and certain cancers. Addressing obesity requires not only medical care but also community awareness, healthy habits and supportive environments.

Can Fasting Support Health and Weight Awareness?

For many in Malaysia, the Ramadan or puasa month offers a time for spiritual reflection and self-discipline. Importantly, it also presents an opportunity to pause and reset habits around eating and overall health.

Fasting from dawn to sunset can encourage greater metabolic awareness and mindful eating, especially when approached thoughtfully. It allows individuals to reflect on food choices, portion sizes, and overall lifestyle patterns.

However,buka puasa can become challenging when eating habits lean toward high-calorie, deep-fried or sugary foods after a long fast. Excessive portion sizes or frequent consumption of sweet beverages can negate the potential health benefits of fasting and contribute to unwanted weight gain.

Expert Insights on Obesity and Healthy Fasting

Our hospital dietitian, Ms Lee Shin Jie, recommends breaking the fast with water and small portions of fruit, such as dates, to gently raise blood sugar levels and rehydrate the body. This should then be followed by a balanced meal consisting of lean protein, vegetables, and whole grains. She also advises limiting deep-fried foods and sugary drinks during buka puasa, as these can strain digestion and contribute to weight gain over time.

We spoke with two of our specialists to bring clinical insights on the obesity epidemic and how individuals can approach it with both medical support and lifestyle awareness.

“Obesity is more than just a number on the scale; it is a complex chronic disease that affects physical and mental well-being. Our goal as bariatric surgeons is to help patients understand obesity, break down stigma, and offer interventions including surgical options when lifestyle changes alone are not enough,” says Consultant Upper Gastro Intestinal Surgeon, Dr Reynu Rajan.

“Particularly during the puasa month, individuals may find opportunities to reassess eating patterns. But moderation is key. How you buka puasa matters. Sustaining a balanced diet and staying hydrated are essential strategies in preventing obesity-related complications,” added Consultant Upper Gastrointestinal Surgeon, Dr Lau Peng Choong.

Healthy Tips for Breaking Fast (Buka Puasa)

To make the most of Ramadan while supporting a healthy weight and metabolism:

• Start with water and a few dates, a traditional and nutritious way to gently break the fast. 
• Eat slowly and mindfully, allowing your body time to recognise fullness. 
• Include lean proteins, vegetables, and whole grains in your iftar meal to provide balanced nutrition. 
• Stay hydrated between sunset and suhoor to avoid dehydration during the fasting hours. 
• Limit sugary drinks and deep-fried foods, which can contribute to weight gain. 
• Maintain gentle physical activity, like brisk walking, during non-fasting hours.

Take the First Step Toward Better Health

This World Obesity Day reminds us that obesity is a chronic yet manageable condition. By adopting balanced eating habits, staying active, and seeking medical guidance when needed, individuals and families can take meaningful steps toward better health. 

Recognising obesity as a chronic disease empowers individuals to take control of their well-being through informed lifestyle choices and appropriate medical support.

If you would like to learn more about obesity management or healthy fasting practices, speak with the healthcare team at Pantai Hospital Kuala Lumpur or visit your nearest clinic for professional guidance.