By Yasmin Ramlan
SHAH ALAM, April 30 — When American commentator Bill O’Reilly controversially claimed Malaysians were poor and “barely eating”, the reality is a different picture — one proven by our growing waistlines.
Far from scarcity, the country today faces a worrying trend of generous meal portions, sugary drinks, and a culture where food is abundant at every corner, from bustling food courts to high-end eateries.
It is hard to ignore the fact that we are eating our way into a national health crisis.
The National Health and Morbidity Survey (NHMS) 2023 revealed a troubling rise in overweight and obesity rates among Malaysians. In 2011, 44.5 per cent of adults fell into this category, and by 2023, the figure has climbed to a staggering 54.4 per cent.
In addition, 2.5 per cent of Malaysian adults — equivalent to over half a million people — are living with four major non-communicable diseases: diabetes, hypertension, high cholesterol and obesity.
Today, Malaysia has the second-highest obesity rate in Southeast Asia, after Brunei. In a crowd, it is no longer uncommon to find many struggling with the silent burden of excess weight.
While overeating and sedentary lifestyles are often blamed, the problem runs deeper. The country’s love of calorie-dense foods, combined with hectic work schedules and a growing reliance on food delivery services, create a perfect recipe for weight gain.
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Image for illustration purposes only. — Picture via PEXELS/PAVEL DANILYUK[/caption]
“Most Malaysians’ meals look very different from the recommended dietary guidelines in terms of vegetable and rice portions, as well as fruits. There are a lot of people who dislike vegetables or simply forget to add them to their meals,” KPJ Selangor dietetics and food services head Koh Nyat Syen told Media Selangor.
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KPJ Selangor dietetics and food services head Koh Nyat Syen.[/caption]
“Perhaps this is because most single meals at eateries lack vegetables and instead feature large portions of rice or noodles, which has become our norm.”
Koh said Malaysia’s obesity problem extends far beyond overeating. Access to unhealthy food options play a significant role, too.
“I have noticed a growing trend towards snacking on processed foods, along with a rising dessert culture,” the dietitian said, adding that busy lifestyles worsen the problem, as long working hours push people towards fast food and delivery services.
“Unfortunately, busy work schedules also mean we wait until we are very hungry before ordering. This influences our food choices as we have a tendency to choose high-calorie food and drinks when hungry.
“After a long day at work, most Malaysians would not have the time and energy to make a homecooked meal and may opt for fast food as it is the quickest option.
“In my practice, it is important for me to guide clients with busy schedules in meal planning and strategies for prepping food, so that they do not fall into the trap of opting for high calorie, nutrient-poor foods,” she said.
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Restaurants that do not comply with the standard operating procedures (SOP) of social distancing will be subject to stern action including will be ordered to close, said Ismail Sabri Yaakob. — Picture by UNSPLASH[/caption]
Chasing health
For many Malaysians, weight management is a constant battle between discipline, lifestyle, and temptation.
One such example is Ahmad (not his real name). During his university days, he had a strict routine — tracking calories, eating six “clean” meals a day, and training for hours at the gym. In just eight months, he lost 20kg and achieved the fit body he wanted.
Today, at 34 and weighing 124kg, Ahmad’s goal has shifted towards his health. He now aims to weigh between 80kg and 85kg, following his doctor’s advice to lose 10 per cent of his body weight every six months. Annual check-ups and homecooked meals help, but staying consistent outside the home remains a challenge for him.
His motivation, he admits, is not what it used to be. Despite regular workouts, his attempt at intermittent fasting lasted only a week, and avoiding sugar has been tough.
“It’s frustrating when you feel like you’re doing everything right but nothing changes,” he told Media Selangor.
Ahmad believes stress, poor sleep, and inconsistent cardio routines are holding him back. Although he has considered consulting a dietitian, he often turns to online advice instead. Malaysia’s vibrant food culture — viral posts, late-night eats, and food delivery apps — only adds to the temptation.
“I can control what I eat at home, but when I’m outside, it’s a different story,” he said.
So far, Ahmad has shed only 2kg, far from his 10 per cent goal.
His journey is far from over, but it reflects the daily pressures and emotional challenges many others face.
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Image for illustration purposes only. — Picture by PEXELS[/caption]
No quick fix
A Kota Damansara gym owner, Muhammad Khair Abdullah, believes Malaysia’s rising obesity rate is not about poor diet or lack of exercise, but a mindset issue.
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Kota Damansara gym owner Muhammad Khair Abdullah.[/caption]
With easily accessible but unreliable health tips online, he said many end up confused and frustrated.
“We want almost everything to be served immediately. However, there’s a reason for the old saying ‘easy come, easy go’. In fitness, I believe anything that produces quick results likely won’t last; it’s not sustainable.
“People often wonder why they can’t maintain their weight loss after a month or two, for instance. In my experience, it’s usually because they haven’t been guided by the right professionals,” he said, while criticising some fitness centres for prioritising sales over support.
“Many who give advice are primarily motivated by self-interest. They sell products claiming to solve problems but actually create more issues without realising it,” he said.
Khair’s comments echo a worrying trend highlighted in the NHMS 2023, which found that about half of Malaysian adults lead sedentary lifestyles, while one in three are not physically active. The survey also revealed that 84 per cent of adults do not engage in sports, fitness, or leisure activities, and the same proportion do not walk or cycle to get around.
Adding to the concern, 38 per cent of adults are not getting the recommended seven hours of sleep, putting them at higher risk of obesity and heart disease.
Poor diet is another factor, yet for many Malaysians, healthy eating is still a luxury — costly, time-consuming, and hard to sustain.
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Image for illustration purposes only. — Picture via PEXELS/ANDRES AYRTON[/caption]
As an experienced dietitian, Koh believes the key lies in simplicity and planning.
“While healthier options may seem more expensive upfront, the long-term benefits of choosing whole foods with enough fruits and vegetables are greater. It helps lower the risk of non-communicable diseases later in life, which are often costlier.
“Meal planning and homecooked meals can reduce food costs. If time is limited, prepare food on the weekends,” she said.
When asked about government initiatives like the sugar tax and food labelling, she noted that while international studies show sugar taxes can be effective in pressuring companies to reduce sugar content in their products, there is still limited data on how these measures have impacted obesity rates in Malaysia.
She believes the impact of food labels remains limited due to low public awareness, with many Malaysians still unsure how to interpret them.
“Of course, more can be done to help Malaysians improve their lifestyle. This includes emphasising whole foods over ultra-processed foods, efforts to improve the work-life balance of Malaysians, and continuous educational activities,” she said.
