Moderator A very good evening and welcome to Health Fair Series.

I am
(Nurhafizatul)
Ms Nurhafizatul aka
Cik Kebabom hahaha will be the host for this wonderful forum.
Today we are here to discuss the issue about The Exercise and
Diet. We sometimes do not know what exercise is or what diet
is. for example many people want to lose weight but do not
know the various ways to deal with it or is it skinny just because
we need diet or exercise? We hope this forum will be our source
of good information about our health.

We have assemble here with our panels to share information

which is Mr Azhan from Gym Fitness as Gym Instructor. Ms Ika
as Group Fitness Instructor and we also have here to talk about
diet plan with Ms Ziha as a Nutritionist Coach, we have Ms Amni
as a Dietary Advisory Committee and Mr Zakwan as Dietitian
and last Ms Fatin as a Yoga Instructor.
 So maybe we can start with Mr Azhan to explain what exactly is
execise? At the request of Mr Azhan. Shall we?
En, Azhan Thanks to Ms. Nurhafizatul aka Ms Kebabom hahahaha … Okey we know or this exercise can
(Gym involve many purposes, may be categorized as doing exercises from teacher questions, doing
Instructor) exercises to review lessons and so on. But what we want to talk about here is physical exercise.
What is physical exercise?
Referring to an article published by the President and Founder, The Cooper Aerobics Center,
Dallas, Texas last update on November 20, 2020 stated this exercise can be categorized into
the first Training terms and the second physical activity. But what is meant now is Physical
activity is an inclusive term that refers to all the energy expenditure caused by the movement of
the body through skeletal muscle; thus, it covers the complete spectrum of activity from very low
rest to maximum activity. Exercise is a component of physical activity. Physical fitness is
discussed here in two major categories: health-related physical fitness and motor-performance
physical fitness. Examples in physical fitness related to the health of an exercise or movement of
the limbs that restore or enlighten our body and physical fitness motor performance such as
building the body or muscles to display the beautiful physical shape of our body.
A distinguishing feature in training is structured activities designed specifically to develop and
maintain physical fitness. Physical conditioning refers to the development of physical fitness
through the adaptation of the body and its various systems to exercise programs. That is, it is
easier to categorize as the movement of the limbs performed by a person continuously. For
example, walking for 5 km is also considered as an exercise. So if our daily actions are counted
as an exercise, just whether he is enough or not.
Moderator Ok thank you Mr Azhan. Ok now maybe we can know what the
(Nurhafizatul)
actual diet is. Maybe Mr Zakwan can explain it.
Mr Zakwan Thanks to Ms Nurhafizatul, when we talk about "diet" immediately make you think of an unpleasant
(Dietitian) weight-loss regimen? If it did, you are probably not alone. For example, consider the use of the term
 "diet" in marketing food products, it usually describes foods low in calories, such as diet soda or diet coke.
But there is another meaning of this word. Diet can also refer to the food and drink a person consumes
daily and the mental and physical circumstances connected to eating. Nutrition involves more than simply
eating a “good” diet, it is about nourishment on every level. It involves relationships with family, friends,
nature (the environment), our bodies, our community, and the world.

According to Malaysian Diettitans Association, in every diet must include all categories
type of food such as carbs, protein, fruit and vegetable that contain 7 various color
everyday. Ministry Health of Malaysia already introduce the “Pinggan Sihat Malaysia”
campaign which is to promote real and correct way of diet. In “Pinggan Sihat Malaysia”
we already expose with “suku suku separuh” concept that explain half of the plate
portion for vegetable and fruits where the other half portion for carbs (rice, noodle) and
protein (fish, meat). Another studied from American Dietetic Association said that diet is
better to control weight where 500 to 1000 calories per day can be reducing from what
you eat. This is proved that diet have significant impact to reduce weight. So, you must
choose carefully what you want to eat after this.
Moderator That is the explanation from Mr Zakwan as Dietitian,
(Nurhafizatul)
we really did not expect right?? Sometimes we ourselves do not
know what, how …. the right way to take care of our health, not
only to lose weight …. or maybe with that Ms Ika as out Group
Fitness Instructor can let us all know what are the benefits of
this exercises.
Ms Ika Yes, sure. We all know that exercise is good for us, but do you know how good it is? Let’s check
(Group Fitness out these benefits of exercises. Firstly, exercise helps prevent or manage many health problems
Instructor) and concerns, including cancers. Staying active can help you lower your risk of many types of
cancer including breast, colorectal and uterine cancers. It helps our body maintain a healthy
weight. Being overweight or obese raises the risk for several cancers and also
depression.According to the article pAgarwal Health Center, East Orange, NJ, USA by Shashi K
Agarwal, exercise helps prevent or manage many health problems and concerns, including
cancers. Staying active can help you lower your risk of many types of cancer including breast,
colorectal and uterine cancers. It helps our body maintain a healthy weight. Being overweight or
obese raises the risk for several cancers and also depression.

Secondly, regular physical activity helps reduce several cardiovascular risk factors including
obesity. It helps to increase people's total energy expenditure, which can help them stay in
energy balance or even lose weight, as long as they don't eat more to compensate for the extra
calories they burn. Physical activity decreases fat around the waist and total body fat, slowing
the development of abdominal obesity. And the third benefits of exercise are, it’s associated with
a reduced incidence of heart failure. In cross-sectional studies, physical activity is associated
with specific morphologic changes in cardiac structure. Reduced cardiac compliance occurs with
aging and can be prevented by regular exercise. People with heart failure feel better when they
stay active. Years ago, heart failure patients were told to rest and give up activities. But, now,
research shows that normal activity is safe for most people with heart failure. Being active may
help relieve their heart problems.
Mrs Fatin Can I add? Tq Ms Ika and Ms Nurhafizatul. In my opinion, combining exercise with a healthy diet
(Yoga is a more effective way to lose weight. Same as just like by doing yoga which is yoga is an
Instructor) activity that combines physical movement, breathing, meditation and mindfulness. Yoga can be
as one of the exercise that can we do for our dietary journey. There is an initial studies suggest
that yoga has a positive impact on health including tentative evidence of benefits for weight-
management and related factors such as disordered eating, physical fitness, eating, sleep,
mood, and stress which is good for our health.
 However, yoga have methods includes of inward focus, body awareness and physical
empowerment that may promote a positive body image and support health more holistically than
traditional weight management interventions. By doing yoga we may have the added benefit of
being more acceptable and adaptable than other forms of physical activity for those with large
bodies or physical limitations which is as an exercise too.
Moderator We did not think there are actually many benefits that we can
(Nurhafizatul)
get from this exercise. What about diet, maybe Ms Ziha or Ms
Amni can tell us.
Ms Ziha Yes. Welcome to the Nutritionist of Diet coach. I am here to tell you guys about the keto diet. As
(Diet Coach/ a dietry coach and nutrionist. What is keto diet plan? Let me explain clearly to you guys. Despite
Nutritionist) continuous advances in the medical world, obesity continues to remain a major worldwide health
hazard with adult mortality as high as 2.8 million per year. The majority of chronic diseases like
diabetes, hypertension, heart disease are largely related to obesity which is usually a product of
unhealthy lifestyle and poor dietary habits. Diet regimens for weight reduction can help manage
the obesity epidemic to some extent. One diet regimen that has proven to be very effective for
rapid weight loss is a very-low-carbohydrate and high-fat ketogenic diet “Ketogenic” is a term for
a low-carb diet . This typically takes 3 to 4 days. Then you’ll start to break down protein and fat
for energy, which can make you lose weight. This is called ketosis. It's important to note that the
ketogenic diet is a short term diet that's focussed on weight loss .A ketogenic diet primarily
consists of high-fats, moderate-proteins, and very-low-carbohydrates.

The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein
and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount
up to 20 to 50 g per day. People use a ketogenic diet most often to lose weight, but it can help
manage certain medical conditions, like epilepsy, too. It also may help people with heart
 disease, certain brain diseases, and even acne, but there needs to be more research in those
areas.A ketogenic diet may help you lose more weight in the first 3 to 6 months than some other
diets. For Physiology and Biochemistry Basically, carbohydrates are the primary source of
energy production in body tissues. When the body is deprived of carbohydrates due to reducing
intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a
catabolic state. Glycogen stores deplete, forcing the body to go through certain metabolic
changes. It might help in training, keto diet is an eating plan that focuses on foods that provide a
lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get
more calories from fat than from carbs.The diet works by depleting the body of its sugar
reserves. As a result, it will start to break down fat for energy. This results in the production of
molecules called ketones, it can also lead to weight loss. Remember people, that you are what
you eat. Stay health with eat clean and let do keto die plan.
Ms Amni Thank you Ms Ziha for the good information. Okay here I am as Dietary Advisory Committee will
(Dietary explain some of recommends. In 2015, the Dietary Advisory Committee recommends that
Advisory individuals who have overweight and obesity achieve weight loss by adopting a healthy eating
Committee) pattern.

Here I prefer for all people esp obesity and overweight to follow DASH. DASH is stands for
Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy
eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH
eating pattern recommends reducing intake of the less healthy fats and keeping total fat intake
to less than 25% of the diet’s energy, as well as increasing the proportion of low-energy-dense
foods, such as vegetables and fruits (9 to 12 servings/day) and low-fat dairy products (2 to 3
servings/day). The DASH diet is a lower-energy-dense pattern of eating that allows individuals to
consume less energy without reducing the weight of food they typically eat.

The DASH diet focuses on fruits, vegetables, whole grains and lean meats. The DASH diet
 emphasizes fruits and vegetables while containing some lean protein sources like chicken, fish
and beans. The diet is low in red meat, salt, added sugars and fat. Scientists believe that one of
the main reasons people with high blood pressure can benefit from this diet is because it
reduces salt intake. The regular DASH diet program encourages no more than 1 teaspoon
(2,300 mg) of sodium per day, which is in line with most national guidelines. The lower-salt
version recommends no more than 3/4 teaspoon (1,500 mg) of sodium per day. So we
summarized that the DASH diet was designed to reduce high blood pressure. While rich in fruits,
vegetables and lean proteins, it restricts red meat, salt, added sugars and fat.
Moderator Thank you Ms Ziha and Ms Amni, Unhealthy diet and lack of
(Nurhafizatul)
exercise causes life threating disease to. Maybe someone can
advise?
Ms Amni Okay, here I want to emphasizet hat patients need education on implementing changes in their
(Dietary diet to lower energy density and replicating this in their personal food environment. The
Advisory strategies individuals use to reduce energy density can fit with a variety of healthy dietary
Committee) approaches that are popular for weight loss. The next section focuses on dietary energy density,
with more in-depth discussion of evidence-based principles that individuals can use to lower
energy density and create sustainable eating patterns for weight management.
Moderator Alright, thank you Ms Amni for the good knowledge and
(Nurhafizatul)
information about diet. So let’s move to the next .
Mr Azhan Ya okay Ms Nurhafizatul. Maybe I can add something about exercise … can?
(Gym
Instructor)
Modarator Ya, sure.
(Nurhafizatul)
Mr Azhan Thank you Ms Nurhafizatul. We know exercise is good, but do we know when the best exercise
(Gym to do? According to the National Sports Institute stated in an article released by Mr Syarul Nazri
Instructor) and Mr Wan Hanim Nadrah from the Faculty of Technical and Vocational Education, UTHM in
 2018, in a statement the National Sports Institute has stated in 2016 for sports or exercise is in
stone morning, evening or night, and sports or exercise are not encouraged at noon. Exercising
in the morning can have a refreshing effect, burn more fat, supply more energy and burn
calories continuously at about 420 and 190 calories. While exercising in the evening or night,
can reduce brain stress and make something more active.
Ms Ziha Im sorry can I interrup, On 17 June, the School of Modern Languages and Cultures (SMLC) VOICES
(Diet Coach/ forum on the topic of Diet and Nutrition by Professor Dr Winnie Chee, discuss emerging issues in public
Nutritionist) health, about the Malaysians in consuming a balanced and nutritional diet. According to Professor Dr
Winnie Chee said ,Diet is everything .You have probably heard the saying that weight loss “is 80% diet
and 20% exercise,” but I am more of a believer that it is 95% diet and 5% exercise. If your diet is crap,
you could bust it seven days a week at the gym and look exactly the same (how frustrating is that. All that
training may have earned you a Wonder Womanesque physique that you will never get to see because it is
hidden underneath a bad diet. On the flip side, with a great diet, you can workout less and experience
greater results. Your exercise routine can become one of enjoyment and flexibility as opposed to rigidity
and discipline.This leads to less burnout and more happiness.Diet affects you externally, but even more
importantly, internally. Everything you put into your body should be a smart, conscientious decision.
There are very few things we can control in this world, but what we put into our bodies is one of
them.Thank you.
Moderator So, maybe some of u have question?
(Nurhafizatul)
Audient 1 I want to ask a question, can I know in a week how many times it is good for us to do an
(Farah Ismail) exercise?
Mrs Fatin Thanks for your question, the human body only needs 3-4 times a week to do an exercise. In
(Yoga one exercise session, at least only 10-15 minutes time to do some exercise continuously to get
Instructor) an ideal weight. Hope this answer can answer your question. Thank you
Moderator Thank you for the question and answering. So next who has
(Nurhafizatul)
question?
Audient 2 May I know what is there a way to improving our diet?
(Anisah)
Ms Amni Thank you so much for your interest to knowing how to improve our diet. There are three ways I
(Dietary could share. Firstly, keep track of how much you eat and don't eat more than you expend. To
Advisory stop yourself from consuming more energy than you expend and becoming overweight, it is
Committee) important to monitor how much you eat each day by, for example, using a calorie counter.
Secondly, eat a variety of vegetables every day, including dark green vegetables, leafy green
vegetables, orange vegetables, raw salad vegetables and make it vegetable as your snacking.
You also need to eat dairy with every meal, as the calcium it contains is more readily absorbed
when it is eaten with other food sources. But, if you cannot or do not want to eat dairy products,
fret not, you can add a calcium supplement to your diet, although be aware that supplements
lack the additional nutrients contained in dairy sources.
Moderator So we have heard the explanation from our panels we hope we
(Nurhafizatul)
can understand that is trying to be delivered there may be final
words before we close this forum. Ms Amni or Ms Ika is there
any conclusion that you want to make?
Ms Amni We all know diet is one of step to make ourself more health esp for overweight person. And here
and I want to make a conclusion about the topic we have discuss just now. Obesity is a multifactorial
Ms Ziha disease, with both individual and environmental factors influencing dietary adherence. Dietary
approaches with a reduction in energy intake that have led to success at weight loss have
focused on macronutrient composition and food patterns. A unifying principle for weight loss
across eating patterns is dietary energy density. There are a variety of strategies and tools that
individuals can use to achieve a personalized healthy eating pattern, and physicians or nutrition
professionals can provide support and specific dietary advice on changes to improve an
individual’s eating behaviors.8 Table 3 provides a summary of nutritional goals and
recommendations that can be used to help patients create sustainable and satisfying low-
energy-dense eating patterns for weight loss.
 All this is not to say that exercise does not have its place. It is certainly important for building
strength and muscle mass and flexibility and can help manage diseases, including heart disease
and diabetes. But although exercise can help with weight loss, diet is a much more important
lifestyle factor.
Ms Ika Exercise is one of the important things in our daily lives, exercise will maintain freshness, fitness
(Group Fitness not only physically but it will also involve mental health. A person who just sits and eats alone
Instructor) will cause various diseases, including obesity, high cholesterol and so on. Actually the daily work
we do is also an exercise. We can see the old people who work in the village farming, gardening
and so on, have a healthy and fit body even as they age. There are many ways to enjoy physical
activity, and if done the right way, we’ll be able to experience the benefits for years to come.
Moderator Thank you to all our panels. We hope from our discussion today
(Nurhafizatul)
our community we can be wide-awake, take the right behavior
and the best for all in order to maintain our health together, no
matter whether in terms of exercise or diet its self.

So here I conclude to all of you, I would like to say I agree with

the point by doing exercise is the best solution for us to maintain
our health to get more healtier life style. Okay that all for today. I
am Ms Nurhafizatul aka Ms Kebabomm hope we meet again
next time and thank you for invite me. Stay safe and take care
all.
Ms Amni Thank you to moderator, Ms Nurhafizatul for your precious time with us. Not forget, to our lovely
(Dietary audience, Ms Farah and Ms Anisah for your valuable time today. We are do appreciate and
Advisory enjoy our forum today with you guys. Thank you and take care all of you.
Committee)