Obesity is becoming an increasingly pressing health issue in Singapore. Recent findings from the National Population Health Survey show a rising trend in obesity among adults aged 18 to 74. Adding to the concern, the World Obesity Federation has ranked Singapore third among Asian countries for adult obesity rates.

But is overeating the only cause behind this alarming trend?

Experts say the answer is more complex.

According to the National University Health System (NUHS), obesity is a chronic medical condition characterised by excessive body fat, and it significantly raises the risk of various health problems. While poor dietary habits are often blamed, doctors and dietitians say that there are many more factors contributing to weight gain in Singapore’s modern environment.

Ultra-Processed Foods and an Obesogenic Environment

Wong Hui Mei, principal dietitian at Gleneagles Hospital, pointed to the widespread availability and affordability of ultra-processed foods — such as fast food, instant meals, and sugary drinks — as one of the leading dietary contributors. “These foods are calorie-dense, low in nutrients, and often cheaper than healthier options,” she explained. “This makes healthy eating a more difficult choice for many.”

Dr Koh Huilin, consultant in Endocrinology at Woodlands Health, added that Singapore's food culture and 24/7 access to high-calorie local delights have created what she described as an “obesogenic environment.” This environment encourages poor eating habits that contribute to weight gain.

Singapore’s Culture and Climate Can Discourage Exercise

Apart from diet, Singapore’s lifestyle and environment also play a significant role. Dr Koh noted that the country’s hot and humid climate can deter people from engaging in outdoor physical activity. In addition, long working hours and stressful jobs reduce the time and energy people have to care for themselves — from preparing healthy meals to getting sufficient rest and exercise.

“Stressful schedules also impact sleep quality, and sleep deprivation has been shown to increase cravings, lower metabolism, and promote weight gain,” Dr Koh said.

Underlying Medical and Mental Health Conditions

Obesity can also be influenced by medical conditions. Dr Anuradha Negi, senior consultant at Raffles Diabetes and Endocrine Centre, highlighted that hormonal imbalances and disorders such as polycystic ovarian syndrome (PCOS), hypothyroidism, Cushing’s syndrome, and growth hormone deficiencies can all make it easier to gain weight and harder to lose it.

Mental health is another overlooked factor. Hui Mei explained that people often use food as a coping mechanism for stress, leading to emotional or binge eating. Dr Precelia Lam from Raffles Medical echoed this, noting that depression, anxiety, and other emotional issues can result in poor food choices or overeating for comfort, especially sugary or fatty foods that temporarily boost mood.

Medications Can Play a Role Too

Some prescription drugs can also lead to weight gain. Dr Koh said that medications for diabetes, autoimmune disorders, asthma (such as steroids), and even long-term use of antihistamines may contribute to an increase in weight. In certain cases, the weight gain is a normal physiological response. However, she also added that newer medications used to treat chronic illnesses may have weight-loss benefits.

Regardless, patients should not stop or change their medications without consulting their doctors.

Genes and Ethnicity Matter

Genetics also influence how people gain and lose weight. Dr Negi explained that genes can determine how efficiently a person burns calories, stores fat, and feels hunger. Ethnicity plays a part too — South Asians and East Asians are more likely to accumulate visceral fat (the fat surrounding internal organs) at a lower BMI, which increases health risks.

Dr Abel Soh from Mount Elizabeth Hospital noted that in Singapore, Malays and Indians generally show higher obesity rates compared to the Chinese population, due to a mix of genetic and lifestyle influences.

The Serious Health Risks of Obesity

Obesity has serious health consequences. Dr Tham Kwang Wei, senior consultant in Endocrinology at Woodlands Health, said obesity is now linked to over 260 medical conditions. “Even if a person is not yet experiencing health issues, excess weight significantly raises their risk in the future,” she warned.

Common health problems associated with obesity include:

• High blood pressure
• High cholesterol
• Type 2 diabetes
• Cardiovascular diseases
• Stroke
• Sleep apnoea
• Joint and mobility issues such as osteoarthritis and back pain
• Increased risk of cancers such as breast, liver, and colon cancer
• Fatty liver disease

How to Manage Weight Safely and Effectively

To combat obesity, experts encourage people to aim for sustainable, realistic changes.

Hui Mei recommends calorie tracking, even when eating nutritious foods. “People can still consume too many calories even from healthy options, so being mindful is key,” she said. Crash diets or over-exercising may lead to burnout and are difficult to maintain long term.

If weight loss is difficult despite good effort, she suggests consulting a healthcare professional. “There may be underlying health issues at play, and professional advice can help set the right strategy.”

Dr Lam reminded those trying to lose weight that progress is not always linear. “Weight plateaus are normal. You’re not failing — you’re learning. The goal is progress, not perfection.”

She advised against falling for trendy diets or miracle solutions found online. “If a product promises you’ll lose 10kg in a week, it’s likely a scam. Be sceptical.”

Start Small — And Be Kind to Yourself

Loh Win Nie, vice president of the Singapore Nutrition and Dietetics Association, suggested small and manageable changes that can build better habits:

• Ask for more vegetables when eating out
• Choose plain or less-sugar drinks more often
• Eat slowly to give your body time to feel full
• Don’t wait until you’re extremely hungry to eat
• Be mindful of portion sizes, even for healthy food
• Move throughout the day — take the stairs, walk after meals, or stretch regularly

And finally, Loh emphasised the importance of patience and self-compassion. “Healthy living doesn’t mean cutting out all your favourite foods. It’s about creating a lifestyle that feels good and is realistic to maintain. Focus on consistency, not extremes.”

For individuals managing obesity alongside medical conditions or medications, Dr Koh strongly advises seeking support from healthcare providers to ensure a holistic and safe approach.

Obesity is not a simple matter of overeating — it’s a multifaceted condition shaped by environment, biology, mental health, and lifestyle. But with the right guidance, support, and mindset, progress is possible — and sustainable.