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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.
Julius Brian Siswojo at his skate shop 8Five2 in Hong Kong’s Causeway Bay neighbourhood. The hip hop artist, actor, skateboarder and entrepreneur talks about using skateboarding to roll away the pounds and how changing his diet helps him stay fit at 52. Photo: Jonathan Wong
Wellness

52, fit and still skateboarding: the longevity secrets of Julius Brian Siswojo

Skateboarding pioneer Julius Brian Siswojo talks about how the sport and diet changes have helped him stay fit into his fifties.

Wellness

No time for the gym? Micro-workouts may be the answer for busy professionals

Wellness

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

Wellness

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

Hong Kong-based Paul Goodson suffered from sleep apnoea and binge eating disorder before a diet overhaul, running and Hyrox changed his life.

Paul Goodson in 2016 (left) when he weighed 150kg and in 2026 after he had lost more than 60kg by changing his eating habits and exercising regularly. Photos: Paul Goodson/Karma Lo
Wellness

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

Attan bin Talib’s shift work and eating habits saw him hit 90kg and feel constantly fatigued. He realised he needed to transform his life.

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.

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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.

Tara (left) and Sushila Thapa run a 10km race in their home city of Dehradun, India, in 2025. Both have overcome chronic pain since taking up running in middle age, and now inspire others to do the same. Photo: Tara Thapa
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.

Wellness

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.

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.

Canlas with daughter Arya in August 2022 (left) and June 2026. Photo: Ayo Canlas
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.

Ashleigh Martin took up MMA fighting after rapidly gaining weight and experiencing erratic periods due to PMOS, a condition previously known as PCOS. Photo: Ashleigh Martin
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.

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.

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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.

A woman lost 21kg in four months after a friend suggested that being thinner would make her resemble the famous actress Yang Mi (in circle). Photo: SCMP composite: Douyin/RedNote
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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Compose photo of Shashank Gangli for the story WW NEW DAD WEIGHT LOSS. Photo: handout
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.

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.

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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.

Jodi Clark, seen in January 2023 and this month, who now runs online groups, challenges and retreats for women, has lost 38kg (84lb) since she stopped drinking more than 3 years ago. Photo: Jodi Clark
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.

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.

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.

Hong Kong father of two David Koo before and after he lost 14kg with the help of the drug semaglutide. Photo: David Koo
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.

Chinchak Satapathy and Himanshu Thakur turned their lives around by shedding 50kg. Photo: instagram.com/worklifewellness_himanshu
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.

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.

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.

Vandana Desai, 48, shed 20kg through dieting and exercise. Photo: Jonathan Wong
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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Winston Herrera (above) beat colon cancer and, a few years later, lung cancer. In between, he shed 25kg through diet changes, strength training and walking. Photo: Edmond So
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.

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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