Fasting with Purpose: A Healthier Approach This World Obesity Day

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 it requires not only medical care but also community awareness, healthy habits and supportive environments.

For many in Malaysia, the Ramadan or puasa month offers spiritual reflection and self-discipline. Importantly, it also presents a chance to pause and reset habits around eating and health. Fasting from dawn to sunset can improve metabolic awareness and encourage mindful eating if approached thoughtfully. 

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

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. He 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 break the fast. 
• Eat slowly and mindfully; your body takes time to register fullness. 
• Include lean proteins and vegetables in your iftar plate to balance energy and nutrients. 
• Stay hydrated between sunset and suhoor to avoid dehydration during the day. 
• Avoid sugary drinks and deep-fried foods, which can contribute to weight gain. 
• Maintain gentle physical activity, like brisk walking, during non-fasting hours.

A Call to Awareness and Action

On this World Obesity Day, let us embrace both the spiritual and physical lessons of the puasa month. By fostering balanced eating habits, staying active, and seeking medical guidance when needed, we can work toward healthier communities together. 

Recognising obesity as a chronic but manageable condition empowers individuals and families to take meaningful steps toward well-being.

For more information on obesity management and healthy fasting practices, speak to our healthcare team or visit your nearest clinic.