Employee Wellness Program: Calorie Knowledge & Healthy Lifestyle With Coach Sam
Awareness of health is steadily increasing among employees, as it not only impacts their personal lives but also productivity in the workplace. Recognizing this importance, the Employee Wellness Program was held at Amdee Event Space, Sunway Perdana, Penang, on 28 August 2025. This one-day program was more than just a health screening — it was a comprehensive experience that provided insights into nutrition, lifestyle, and the proper way to lose weight.
One of the most anticipated sessions was a talk by Coach Sam Abd Rahman, an experienced physiotherapist and fitness coach. With his energetic delivery, he opened participants’ eyes to the fact that the real foundation for weight loss does not lie in strict diets or miracle products, but rather in maintaining a calorie deficit. He explained that the human body loses weight when the number of calories consumed is lower than the number of calories burned.
Throughout the session, Coach Sam used examples that were relatable to the daily lives of Malaysians. Popular dishes such as nasi lemak, roti canai, and teh tarik were discussed to show the calorie content of these common meals. Many participants were surprised to learn that a single cup of sweetened drink can contain more than 150 calories, while a piece of roti canai can go up to 300 calories. This simple fact made participants more aware of how quickly calories can add up if not monitored.
In addition, Coach Sam debunked various diet myths that many people commonly believe. One of them was the notion that rice must be avoided to lose weight. He emphasized that rice is not the main cause of weight gain, but rather uncontrolled portions. Other myths, such as avoiding dinner, were also corrected, as he explained, the body does not recognize mealtimes; what matters is the total calorie intake for the day. He also dismissed the idea that healthy eating means giving up all delicious food. According to him, all foods can be enjoyed, including favorites, as long as one understands portion control and balance.
The program became even more engaging when participants were given the opportunity to ask questions and receive advice tailored to their own lifestyles. Some asked about ways to replace sweetened drinks, while others requested tips on choosing healthier breakfast options. Coach Sam provided answers that were simple, practical, and easy to apply.
Participants’ feedback after the program was overwhelmingly positive. Many admitted that they gained a new perspective on how to lose weight correctly. One participant said, “I always believed that to lose weight, I had to stop eating rice. After hearing Coach Sam’s explanation, I finally understand — it’s not the rice, it’s the portion control.” Another participant shared, “Many of the diets I tried before were too strict and eventually failed. This time, I feel more confident because what was taught is logical and doable.”
What made this program even more meaningful was the post-session support. Participants were given access to a WhatsApp group to continue receiving guidance and motivation. This ensured that they were not left alone in their journey to maintain healthy habits.
Overall, the Employee Wellness Program was more than just a one-day event — it was a starting point for a healthier and more balanced lifestyle. Through clear explanations about calories, debunking diet myths, and practical tips from Coach Sam, participants are now better equipped to maintain their health, lose weight the right way, and improve their quality of life. Programs like this prove that the right knowledge is the key to achieving long-term health.