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How to Lose Weight

How to Lose Weight
Understand the transformative power of weight-loss through these stories. Discover how individuals were motivated to take back control of their health mostly through lifestyle changes – committing to fitness routines, eating more nutritious meals, getting better sleep and more.
Real whole wheat bread – made with 100 per cent whole wheat flour – is lighter in colour, coarser, firmer and less sweet than its “fake” counterparts. Photo: Shutterstock
Wellness

Why whole wheat bread isn’t always what it seems and dangers of flour fakes

Many ‘whole wheat’ breads are made with refined flour that can cause blood sugar spikes. Here’s how to separate the wheat from the chaff.

Wellness

At 150kg, he was told he might not live to 30. How teacher lost 66kg and got fit

Wellness

He lost 10kg in 10 months: 66-year-old Singaporean’s inspiring fitness journey

Wellness

Their rock ‘n’ roll life led to anxiety, depression. How they beat the ‘devil’

Celebrity couple Candy Lo and Sammy So talk about hitting rock bottom, taking up running, and how they now do marathons across the globe.

Interview with the Cantopop musicians (left) Candy Lo Hau-yam and Sammy So Ho-choy at So’s studio in Kwai Fong. Hong Kong celebs turned avid runners, ageing healthily story. 17JUL26. SCMP / Jelly Tse
Wellness

Fit after 50: How Indian influencer couple beat chronic pain with exercise

Tara and Sushila Thapa overcame chronic pain by getting fit in midlife. Now their Instagram page and running group encourage others.

Wellness

Lose sleep, gain weight: how chronic sleep loss can add 0.5kg every 6 weeks

Shortening adequate sleep by 80 minutes a night saw adults’ weight go up one pound in just six weeks in a recent study.

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Why losing weight involves more than counting calories

If you burn more calories than you consume, you lose weight. However, calorie uptake is affected by ripeness, processing and burn rate.

Weighing ingredients that you eat gives you a rough idea of calories, but your calorie uptake depends on a number of factors. Photo: Shutterstock
Wellness

100kg dad struggled to keep up with his 4-year-old. How he lost 27kg in 6 months

On Father’s Day, Ayo Canlas reveals how he rapidly lost weight after ballooning to 100kg and now even competes in Hyrox races.

Wellness

She put on 35kg in 6 months from a hormonal disorder. How she dealt with it

Personal trainer Ashleigh Martin reveals her journey with PMOS – until recently called PCOS – and why her lifestyle overhaul avoids GLP-1s.

Wellness

This Hong Kong executive lost 32kg in just 8 months. How did he do it?

Two years ago, Keizer Cheng had 37 per cent body fat, aching knees and trouble sleeping. Now he’s sculpted and doing Hyrox races.

Hong Kong executive Keizer Cheng in August 2024 (left) and in March 2025 after losing 32kg and trimming his body fat to 12.5 per cent. His fitness journey included a structured fitness programme and a new approach to eating. Photo: onepersonaltraininghk.com
Wellness

How GLP-1s are more than just weight-loss wonders – but not without risk

Research suggests GLP-1s like Ozempic may help with more than just weight loss and type 2 diabetes, but experts warn of risks from abuse.

GLP-1 drugs offer broader health benefits beyond weight loss, but they carry serious risks requiring medical oversight, experts say. Illustration: Cameira
Trending in China

China woman loses 21kg after friend says being thinner makes her resemble actress

Woman with a ‘back like a bear’ and belly ‘like a ball’ says she had to give up her favourite foods, now has higher self-esteem.

Wellness

‘Hero of his own life’: how this Hongkonger beat high cholesterol in 12 months

Shashank Gangil had high cholesterol, signs of fatty liver and plantar fasciitis. Here’s how he got in top shape before his twins were born.

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Wellness

She was a 102kg diabetic with a ‘death wish’. After losing 40kg, she’s thriving

Keya Wingfield comfort-ate to morbid obesity after her baby son died. An epiphany led to her losing 40kg and reversing type 2 diabetes.

Award-winning chef Keya Wingfield overate to numb her grief after the death of her newborn son in 2021, reaching a weight of 102kg by 2023. She shed 40kg by 2025. Photos: Instagram/keyaandco, courtesy of Keya Wingfield
Wellness

How a mother’s 22kg weight loss led to bodybuilding and a healthy snack brand

Chinese-Canadian Jenny Yue rapidly gained weight during the pandemic, but lost it all just as quickly through diet and exercise.

Jenny Yue in February 2021 (left) weighing nearly 78kg, and in January 2023 (right) when she was about 56kg. Having rapidly put on weight during the pandemic, Yue lost it again by eating more healthily and doing regular exercise. Photo: Jenny Yue
Wellness

The huge benefits of quitting alcohol, from weight loss to slowing ageing

Ex-drinkers and sobriety experts explain how life is better and healthier without drinking as many attempt the same during Dry January.

Wellness

He drank every day. A life-changing diagnosis led him to quit and lose weight

Facing a health scare, Hong Kong resident Ryan Merszei quit alcohol, started exercising and changed his diet. Now he’s healthier than ever.

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Wellness

Alcohol abuse led to terrifying health scare. He quit drinking and lost 20kg

After a horrible three weeks in hospital with severe acute pancreatitis, Hong Kong photographer Derry Ainsworth overhauled his lifestyle.

Hong Kong-based photographer Derry Ainsworth at 98kg (left) before developing severe acute pancreatitis, which saw him quit drinking, change his diet and do more exercise, dropping to 78kg (right). Photo: Derry Ainsworth
Wellness

A pint of hard liquor a night and the weight piled on. How did he quit?

On World Obesity Day, Hong Kong dad overweight most of his life hails power of weight-loss drug, and nutritional therapist lists sustainable habits.

Wellness

Parents who shed 50kg to be role models for son ‘feel like winners’

A child’s request for pizza to relieve stress was a wake-up call that set his parents on a quest to become the ‘best versions’ of themselves.

Wellness

How losing 26kg took lawyer from sad and sick to healthy and happy

After a scary medical report, Singaporean Raeza Ibrahim changed his diet and sleep routines and worked with a fitness trainer to shed kilos.

Raeza Ibrahim in a suit weighing 100kg, at the gym weighing 91kg, and on holiday weighing 76kg. Photo: Raeza Ibrahim
Wellness

‘The best feeling ever’: how Singapore executive lost 34kg in 14 months

With Jennifer Aniston as her role model, the toned and lean Jessie Lim talks about her weight-loss and fitness journey, in which she went from 85kg to 51kg in 14 months through diet and exercise.

Jessie Lim 14 months ago (left) and today, after shedding 34kg in 14 months. Photo: Jessie Lim/Ultimate Performance
Wellness

‘My self-esteem skyrocketed’: Hong Kong mother sheds 20kg, changes her life

Spurred by her wardrobe of clothes that didn’t fit, Hong Kong mother and former teacher Vandana Desai embarked on a two-year fitness journey.

Wellness

He shed 25kg by diet and exercise, in between beating cancer twice

A colon cancer diagnosis while he was trying to get fit shocked Winston Herrera, but he recovered and shed 25kg. Then he got lung cancer – and beat that, too.

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Wellness

‘Fitter than ever’: she feels benefits of a whole food, plant-based diet

Removing animal-based and processed foods from her diet helped Connie Wong, 54, lose weight and improve her complexion. ‘People mistake me for a 40-year-old,’ she says.

Removing animal-based and processed foods from her diet has had multiple health benefits for Connie Wong (above). Photo: Xiaomei Chen
Wellness

She lost 18kg and her eczema cleared up with diet change, 30-day detox

Pragya Thakur lost weight and saw her health transformed after seeing a ‘farm-based’ doctor whose approach to medical care helps patients overcome illnesses with fewer pills and more plants.

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Pragya Thakur at the Ethos Primary Care farm project in New Jersey. The project, which endorses farm-based medical care, changed her life. Photo: Pragya Thakur
Wellness

Juice fasts and keto diet help dad lose 100kg, and his shame at his size

Gill Mahtani was 34 and weighed 180kg. When he flatlined on the operating table it was time to lose the excess kilos. Nearly down to his target weight, he has ‘so much energy’ and is ‘way more confident’.

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Wellness

How intermittent fasting and exercise helped Hong Kong banker lose 32kg

Limiting the hours in which he could eat, diet changes and exercise helped Sumanta Panigrahi lose 17kg. When he put on 6kg working from home, they helped him lose another 15kg.

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