SHAH ALAM - Malaysia’s struggle with obesity is deepening, but health experts caution that the issue extends far beyond sugar alone. Instead, they point to a broader mix of excessive calorie intake, poor dietary habits and increasingly sedentary lifestyles.
Fresh findings from the National Health and Morbidity Survey (NHMS) 2024 paint a worrying picture. Among adolescents, three in five are not physically active. About 63 per cent consume more than one serving of sugar-sweetened beverages daily, while 75 per cent exceed recommended fat intake. One in three are already overweight or obese.
The situation among adults is similarly concerning. One in three are physically inactive, 59 per cent consume sugary drinks regularly, 68 per cent exceed fat intake guidelines and one in two are classified as overweight or obese.
Taken together, these figures highlight a growing reality: while sugar is often singled out, Malaysia’s weight crisis is driven by a combination of dietary and lifestyle factors.
Columbia Asia Hospital Bukit Jalil consultant endocrinologist Dr Hazwani Aziz said the widespread availability of sweetened drinks, ultra-processed foods and high-carbohydrate meals has made unhealthy eating more accessible than ever.
“Sugar is undoubtedly a contributor, but it is not the only factor. Excess intake of all forms of carbohydrates, along with high-fat foods and large portion sizes, plays a significant role in weight gain,” she said.
She explained that weight gain occurs when calorie intake consistently exceeds energy expenditure — a pattern that is increasingly common as more Malaysians adopt sedentary lifestyles.
“This imbalance contributes to insulin resistance, which can eventually lead to Type 2 diabetes and cardiovascular disease,” she added.
Dr Hazwani also highlighted the role of hormonal factors, noting that chronic stress, poor sleep and elevated cortisol levels can contribute to fat accumulation around vital organs, further increasing health risks.
Despite this, she stressed that reducing sugar intake remains an important first step — but not a complete solution.
“Cutting sugar alone is not enough. Sustainable weight loss requires balanced calorie intake, portion control and consistent physical activity,” she said, adding that adopting the Malaysian Healthy Plate concept can help individuals build more balanced meals.
Echoing this view, Columbia Asia Hospital Batu Kawan dietitian Maslissa Sazele said many Malaysians mistakenly believe eliminating sugar will automatically lead to weight loss.
“I often meet individuals who say they have stopped taking sugar, yet they still struggle to lose weight. This is because weight gain is driven by overall calorie intake, not just sugar alone,” she said.
She explained that while sugar contributes to excess calorie intake — particularly through beverages that do not promote fullness — high-fat foods are an equally significant factor.
“Fat contains more than double the calories compared to carbohydrates or protein. Many local dishes are cooked using oil, coconut milk or butter, which significantly increases calorie content,” she said.
Maslissa noted that some individuals unknowingly replace sugary foods with high-fat alternatives, thinking they are making healthier choices. “For example, switching to sugar-free drinks but continuing to consume fried foods or creamy dishes can still result in high calorie intake,” she added.
She also cautioned against relying on “sugar-free” labels, as such products may still contain refined carbohydrates, unhealthy fats or hidden calories that do not necessarily support weight loss.
“Removing sugar does not automatically mean reducing calories. Reading labels and understanding overall nutritional content is crucial,” she said.
Beyond diet, both experts emphasised that lifestyle plays a critical role in managing weight and overall health.
Physical inactivity remains a major concern, with NHMS 2024 data showing significant portions of both adolescents and adults failing to meet recommended activity levels. Combined with high-calorie diets, this creates a persistent energy imbalance that drives weight gain.
Dr Hazwani noted that sustained weight loss — particularly the reduction of visceral fat — can improve insulin sensitivity and, in some cases, even lead to diabetes remission.
“This shows that meaningful health improvements are possible, but they require long-term commitment to lifestyle changes, not quick fixes,” she said.
Ultimately, experts agree that tackling obesity requires a more holistic approach — one that goes beyond targeting a single nutrient.
“Focusing only on sugar risks oversimplifying the issue. We need to look at overall diet quality, cooking methods, portion sizes and physical activity,” Maslissa said.