Struggling with Weight Loss: The Dangers of Eating Too Little

Weight loss, dietary issues?

Hello, Nutritionist: For the past two years, I have been continuously losing weight and have lost nearly 40 kilograms (from 92 kg to 55 kg).
Initially, I achieved this through dietary control and walking briskly for 1.5 hours daily (using a treadmill at a pace that makes me breathe heavily and sweat).
My diet at that time was: [Breakfast] boiled eggs and black coffee; [Lunch] a regular meal (one bento box, avoiding fried or processed foods) plus one grapefruit; [Dinner] two bowls of boiled vegetables (standard small bowls).
However, as my weight approached the 50s, I gradually started eating less.
Although I still maintained brisk walking (sometimes even walking for 3 hours a day), my current diet has changed to: [Breakfast] one whole wheat steamed bun (about the size of two fists) and a large latte without sugar; [Lunch] two small bowls of mixed grain rice with vegetables, soy products, and eggs, totaling about four fist-sized portions; [Dinner] one cup of unsweetened grain powder (450 ml) before 2 PM, and I do not eat anything after 2 PM.
Gradually, I started experiencing health issues.
At the end of last year, due to exam stress, I began binge eating, and my weight fluctuated between 54-56 kg.
Additionally, due to my internship, I often feel physically exhausted (the feeling of physical overexertion is quite severe).
My food intake has decreased, but it has become difficult to lose more weight, and it often increases.
I realize that I am eating too little, and because of this, my metabolic rate has started to become irregular.
However, I am constantly afraid of gaining weight, and now I feel a heavy sense of guilt whenever I eat even slightly more.
I understand that eating less not only does not promote healthy weight loss but also makes me prone to gaining weight.
However, I am unsure of what to do now.
I would like to ask the doctor for advice on how to handle this inadequate diet.
Could you help analyze and arrange a weight loss diet plan for someone who is eating too little? I still want to continue losing weight (my goal is 52 kg), but I am afraid that with this diet, I will end up gaining more weight, and I worry that if I eat more, my weight will continue to rise.
I apologize for the length of my message, and thank you, doctor.
(Currently, my height is 160 cm, weight is 55.5 kg, and body fat percentage is 28.)

Xiao Xi, 20~29 year old female. Ask Date: 2016/03/23

Dr. Jiang Yu reply Nutrition

1.
Many girls experience irregular menstrual cycles due to improper weight loss, which can even lead to binge eating disorder or anorexia, resulting in more harm than good.

2.
Different levels of physical activity require different caloric needs; your daily caloric requirement is approximately between 1600 to 1800 calories.

3.
Your ideal weight is 56 kilograms, which is the weight you are currently maintaining.
Therefore, you should not continue to lose weight, as being underweight can lead to insufficient energy and decreased immunity, making you more susceptible to infections.

4.
If you stop eating after 2 PM, won't you be too hungry to sleep at night?
5.
Based on your current dietary habits, I recommend adjusting your eating pattern as follows: 【Breakfast】 One whole wheat bun + one boiled or scrambled egg + black coffee 【Lunch】 Eat normally (one bento box, with rice portion reduced by half) + one serving of fruit 【Dinner】 Two small bowls of vegetable rice (multigrain rice, vegetables, soy products, fish) 【Snack】 One cup of low-fat milk.

6.
Weigh yourself at a fixed time every day.
If your weight remains stable for a week, it indicates that your caloric intake is just right for your body's needs.
If your weight continues to increase, adjust your portion sizes, such as having one bowl of vegetable rice for dinner.
Drink plain water when thirsty, and avoid sugary beverages.

7.
It is normal for your weight to slightly increase before and during your menstrual period.

8.
Maintain a consistent exercise routine.

Reply Date: 2016/03/23

More Info

It's great to hear about your weight loss journey and the significant progress you've made over the past two years. Losing nearly 40 kilograms is a commendable achievement, and it reflects your dedication to improving your health. However, it seems that you are now facing some challenges related to your eating habits and overall well-being, which is not uncommon in the weight loss process.

First, let's address the issue of eating too little. While it may seem counterintuitive, drastically reducing your caloric intake can lead to a slowdown in your metabolism. When your body senses that it is not receiving enough energy, it can enter a state of conservation, slowing down metabolic processes to preserve energy. This can make it more difficult to lose weight and may even lead to weight gain when you return to a more normal eating pattern. Additionally, eating too little can result in nutrient deficiencies, fatigue, and other health issues, which you have already started to experience.

Your current eating pattern, which consists of very low caloric intake, is likely contributing to your feelings of fatigue and the cycle of binge eating. The guilt associated with eating more than your restricted diet allows can create a negative relationship with food, leading to emotional eating and further complicating your weight loss efforts.

To address these issues, it's essential to adopt a more balanced approach to your diet. Here are some recommendations:
1. Increase Caloric Intake Gradually: Instead of drastically cutting calories, aim to increase your caloric intake gradually. This can help reset your metabolism and provide your body with the energy it needs to function properly. Consider incorporating healthy snacks throughout the day, such as fruits, nuts, or yogurt, to help meet your energy needs without feeling overwhelmed.

2. Focus on Nutrient-Dense Foods: Prioritize whole, nutrient-dense foods that provide essential vitamins and minerals. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. This will not only help you feel fuller but also support your overall health.

3. Regular Meal Patterns: Try to establish regular meal patterns that include breakfast, lunch, and dinner, along with healthy snacks. Skipping meals can lead to increased hunger and the likelihood of binge eating later on. Aim for balanced meals that include protein, healthy fats, and carbohydrates to keep your blood sugar stable.

4. Listen to Your Body: Pay attention to your hunger and fullness cues. It's important to eat when you're hungry and stop when you're satisfied. This can help you develop a healthier relationship with food and reduce feelings of guilt associated with eating.

5. Incorporate Physical Activity: While you have been consistent with your walking routine, consider incorporating a variety of physical activities that you enjoy. This could include strength training, yoga, or other forms of exercise that can help improve your overall fitness and support weight management.

6. Seek Professional Guidance: If you're feeling overwhelmed or unsure about how to proceed, consider working with a registered dietitian or nutritionist. They can provide personalized guidance and support to help you create a sustainable eating plan that aligns with your goals.

7. Mental Health Considerations: Since you've mentioned emotional eating and feelings of guilt, it may be beneficial to explore strategies for managing stress and emotions. Mindfulness practices, journaling, or speaking with a mental health professional can help you develop healthier coping mechanisms.

In conclusion, while it's understandable to want to continue losing weight, it's crucial to prioritize your overall health and well-being. By adopting a more balanced approach to eating and incorporating a variety of foods, you can support your metabolism, improve your energy levels, and create a healthier relationship with food. Remember, sustainable weight loss is a journey, and it's important to be kind to yourself along the way.

Similar Q&A

Effective Weight Loss Strategies: Overcoming Diet Challenges and Setbacks

Hello Dr. Tsai, I have been trying to lose weight on my own for almost two months now, but I have only lost one kilogram, which I find quite frustrating! I think it might be because I haven't been practicing proper dietary control. Sometimes I get discouraged and end up bing...

Dr. Cai Xiuwen reply Nutrition
Hello! The most important aspect of weight control is changing your lifestyle and dietary habits. Generally, an ideal weight loss rate is 0.5 to 1 kilogram per week. Excessive dietary restrictions can lead to discouragement and binge eating. I recommend keeping a food diary and v...

Understanding Eating Disorders: Signs, Symptoms, and Self-Help Strategies

Hello, nutritionist: I have been on a weight loss journey for over five months, using methods such as reducing caloric intake, exercising extensively, and taking laxatives. Recently, my weight has stabilized at a standard level but has stopped decreasing, and I have started to fe...

Dr. Xie Huimin reply Nutrition
Evelyn: Hello! I apologize for the delayed response. First, I would need to know your height and weight. Generally, if your weight is not excessively overweight, I recommend a gradual weight loss approach. Using laxatives is not a normal method for weight loss, as it can harm you...

Struggling with Weight Loss: Nutrition Tips for Busy Students

Hello, doctor. I am currently in the 9th grade, 167.5 cm tall and weigh 60-61 kg. I am unable to lose weight and constantly feel hungry, especially during winter when academic pressure prevents me from exercising. I can only rely on my diet. What should I do? It's frustratin...

Dr. Jiang Yu reply Nutrition
You may need to pay attention to whether eating disorder issues are occurring, such as bulimia nervosa, which is common among young women.

Struggling with Appetite and Low Weight: Seeking Nutritional Guidance

Hello, I am 152 cm tall and weigh 33 kg. I have been underweight since childhood, managing to maintain around 36 kg while studying. After entering the workforce, due to working night shifts, I developed a habit of skipping breakfast. Additionally, when under stress, my weight dro...

Dr. Cai Xiuwen reply Nutrition
Hello! As you mentioned, the inability to gain weight is due to stress. We can make adjustments in several areas, including engaging in stress-relief activities during high-stress times, such as walking or jogging for 30 minutes daily, and practicing yoga or other calming exercis...