Effective Weight Loss Strategies: Exercise, Hydration, and Nutrition Tips

Exercise options for weight loss and dietary control?

Hello Doctor, I would like to ask some questions about weight loss.
My height is 164 cm and my weight is 77 kg.
At my heaviest, I was 88 kg during my freshman year, but due to psychological factors (eating very slowly and having difficulty swallowing food), I managed to lose weight down to about 67 kg by the time I graduated from college, without any exercise—this was not a healthy way to lose weight.
After graduating from college, over the course of two years, my stress levels decreased, and I consumed a lot of high-calorie junk food, causing my weight to rise to 77 kg, which I have maintained since then.
I usually do not drink much water, and my intake of plain water is very low.
I have read a lot of information stating that drinking more water is essential for weight loss.
If I start drinking 2000 to 3000 cc of water a day, will that lead to water intoxication? How can I drink water in a healthy and safe way?
Regarding exercise, I have knee issues, so I am currently considering walking on a track and doing towel exercises.
I am unsure if these will help with weight loss.
I have purchased a towel exercise instructional book, but I am not sure if towel exercises are aerobic (fat-burning) or resistance training (muscle-building).
Should I focus on aerobic or anaerobic exercises first?
In terms of diet, my current plan is to have three regular meals with controlled portions and to avoid overeating junk food, without intentionally dieting.
I would appreciate any advice you could provide.
Thank you very much.

M Zi, 20~29 year old female. Ask Date: 2016/10/08

Dr. Jiang Yu reply Nutrition

1.
The ideal weight for a height of 164 cm is 59.2 kg (with an acceptable range of 50 to 64.5 kg), so you currently fall into the category of mild obesity.
2.
The body's water requirement can be calculated at 30 cc per kilogram of body weight, which also includes the water content from normal dietary intake.
Therefore, preparing an additional 1000 cc bottle of plain water each day should be sufficient.
Water itself has no calories, so foods with higher water content tend to be lower in calories.
3.
Choose a type of exercise that you enjoy and can realistically do; any activity that makes you sweat is considered effective exercise.

Reply Date: 2016/10/08

More Info

Hello! Thank you for reaching out with your questions about effective weight loss strategies. It sounds like you’ve been on quite a journey with your weight, and it’s great that you’re looking for healthier ways to manage it. Let’s break down your concerns regarding hydration, exercise, and nutrition.

Hydration
First, regarding your question about water intake: drinking enough water is crucial for overall health and can aid in weight loss. However, it’s important to do so safely. The general recommendation is to drink about 2 to 3 liters (or roughly 8 to 12 cups) of water a day, but this can vary based on individual needs, activity levels, and climate.
If you suddenly increase your water intake to 2000-3000cc (2-3 liters) per day, it is unlikely to cause water intoxication, especially if you are gradually increasing your intake. Water intoxication, or hyponatremia, occurs when the balance of electrolytes in your body is disrupted by an excessive intake of water. This is rare and typically happens in extreme cases, such as during endurance sports or if someone drinks an excessive amount of water in a short period.
To drink water healthily:
- Spread your intake throughout the day: Instead of chugging large amounts at once, sip water consistently.

- Listen to your body: Drink when you’re thirsty, and adjust based on your activity level and the climate.

- Monitor your urine color: Light yellow usually indicates good hydration, while dark yellow may suggest you need more fluids.

Exercise
Now, let’s talk about exercise. Given your knee issues, it’s wise to choose low-impact activities that won’t exacerbate any discomfort. Walking is an excellent choice, and you can gradually increase your pace and duration as your fitness improves.
Regarding the towel exercises: If your towel exercises are primarily focused on movements that elevate your heart rate and involve large muscle groups, they can be considered aerobic (cardio) exercises. Aerobic exercises are effective for burning calories and improving cardiovascular health. However, if the towel exercises involve resistance movements, they may lean more towards strength training.

For a balanced approach:
- Start with aerobic exercises: Aim for at least 150 minutes of moderate aerobic activity per week. This could be brisk walking, swimming, or cycling.

- Incorporate strength training: Include strength training exercises at least twice a week. This can help build muscle, which in turn can increase your resting metabolic rate, helping you burn more calories even at rest.

Nutrition
On the nutrition front, your plan to have regular meals while avoiding junk food is a solid approach. Here are some additional tips:
- Focus on whole foods: Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. These foods are nutrient-dense and can help you feel full longer.

- Portion control: Be mindful of portion sizes, especially with high-calorie foods. Using smaller plates can help manage portions.

- Mindful eating: Pay attention to your hunger cues and try to eat slowly. This can help you enjoy your food more and prevent overeating.

- Limit processed foods: Try to minimize your intake of high-calorie, low-nutrient foods. Instead, opt for healthier snacks like nuts, yogurt, or fruit.

Conclusion
In summary, effective weight loss involves a combination of proper hydration, regular physical activity, and balanced nutrition. Start by gradually increasing your water intake, engaging in low-impact aerobic exercises, and focusing on whole, nutritious foods. Remember, it’s important to listen to your body and make adjustments as needed. Consulting with a healthcare provider or a registered dietitian can also provide personalized guidance based on your specific needs and health conditions.
Best of luck on your weight loss journey! Remember, consistency is key, and small, sustainable changes can lead to significant results over time.

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