Struggling with Weight Regain: Balancing Diet, Health, and Lifestyle

Weight regain

Since I was young, I have been overweight, and by the time I was in the second year of junior high school, I weighed over 100 kg.
I tried various methods to lose weight, and during high school, I lost weight the fastest and the most, reaching around 70 kg by graduation.
However, I lost my health and experienced menstrual irregularities.
In recent years, I have been eating low-calorie, steamed foods and rarely eat out.
I refuse invitations from friends to dine together, and they say I live a meaningless life.
I also want to enjoy delicious food, but my weight does not allow me to do so.
My boyfriend is tall and slim, with a body type that doesn’t gain weight, which makes me envious.

Currently, I am 172 cm tall and weigh around 65 kg.
Last year, I managed to lose weight down to 61 kg through acupuncture, but during that time, I was unemployed and had inconsistent work, so I did not maintain a regular level of physical activity.
My boyfriend says that to lose weight, I need to eat three balanced meals and have a certain amount of exercise.
I used to eat very unnutritious and unhealthy food, but after changing my eating habits, I have been able to maintain my weight.
When I am with my boyfriend, I eat normally, and although my complexion and energy levels have improved, my weight has increased, which worries me.
I am concerned about regaining weight; if I return to where I started, all my previous efforts would be in vain.
Therefore, aside from being with my boyfriend, I continue to eat my way.
For breakfast, I have an apple, 250 cc of low-fat yogurt, and white toast (sometimes two slices or a rice ball).
For lunch, I eat brown rice, a boiled egg, boiled fish, and steamed vegetables.
In the afternoon, I have a small snack, like soda crackers or fruit.
For dinner, I have instant oatmeal and soda crackers (or fruit, red bean soup, spring rolls, or pan-fried buns, choosing one or two options).
The variety of food I eat is limited to these few types, and my friends and family admire me for being able to eat tasteless food because I believe that if I am determined to lose weight, I can eat even the hardest-to-swallow foods.
However, my only drawback is that I lack exercise, which prevents my weight from decreasing smoothly.

Additionally, I rarely sweat.
Even in hot weather, with temperatures reaching 30 degrees Celsius, I still wear long sleeves and run around without sweating much.
My question is: Is my situation due to a decline in bodily functions? Is it related to metabolism and endocrine disorders?

Sunny, 20~29 year old female. Ask Date: 2002/10/20

Dr. Zhuang Yizhen reply Nutrition

Hello Sunny,
I noticed from your email that you have put a lot of effort into weight loss, and your current weight is still within the ideal range (your ideal weight is 61 kg ± 10%).
There's no need to worry excessively! From your weight loss history, it appears that you primarily rely on strict dietary control and have a basic understanding of it.
However, your diet seems to be monotonous and lacks variety, and you haven't clearly stated the portion sizes of different food groups.
The issue may lie in your food choices and portion sizes, so I recommend consulting a nutritionist at a nearby medical facility, as this could be beneficial for you.
Additionally, it seems that you are less proactive regarding exercise.
Given your daily fixed food intake, if you want to see more effective weight loss results, you will likely need to engage in regular exercise to boost your basal metabolic rate.
Therefore, I suggest you incorporate appropriate and consistent exercise, ideally at least three times a week for a minimum of thirty minutes each session.
As for concerns regarding bodily functions and endocrine disorders, I am afraid I cannot provide guidance on that.
I recommend consulting a specialist in metabolic disorders or a family medicine physician.
Wishing you success in your weight loss journey!
Best regards,
Zhuang Yizhen

Reply Date: 2002/10/20

More Info

Struggling with weight regain is a common concern for many individuals, especially those who have undergone significant weight loss. Your journey reflects a complex interplay of dietary habits, physical activity, and emotional well-being, which are all crucial in maintaining a healthy weight and overall health.

Firstly, it's important to recognize that weight management is not solely about calorie restriction. While you have adopted a low-calorie diet, it seems that this approach may not be sustainable in the long run. Diets that are overly restrictive can lead to feelings of deprivation, which may trigger binge eating or unhealthy eating patterns, especially during social situations. Your concern about feeling left out during gatherings is valid; social interactions often revolve around food, and feeling excluded can impact your mental health.

Your current diet, while it includes some healthy choices like fruits and vegetables, appears to lack variety. A monotonous diet can lead to nutritional deficiencies and may not provide the satisfaction needed to maintain long-term adherence. It's essential to incorporate a wider range of foods to ensure you're getting all the necessary nutrients. This includes proteins, healthy fats, and whole grains, which can help you feel fuller and more satisfied.

In terms of physical activity, you mentioned a lack of consistent exercise. Regular physical activity is crucial not only for weight management but also for improving mood and overall health. It’s recommended to engage in at least 150 minutes of moderate-intensity aerobic activity each week, combined with strength training exercises on two or more days. This can help boost your metabolism, improve muscle mass, and enhance your overall fitness level.

Regarding your concerns about body function and potential metabolic or endocrine issues, it’s important to consult with a healthcare professional. Factors such as hormonal imbalances, thyroid function, and metabolic rate can significantly influence weight management. If you are experiencing symptoms like fatigue, hair loss, or irregular menstrual cycles, these could be signs of underlying health issues that need to be addressed.

Additionally, the psychological aspect of weight management cannot be overlooked. The pressure to maintain a certain weight can lead to anxiety and stress, which may further complicate your relationship with food. It might be beneficial to seek support from a registered dietitian or a mental health professional who specializes in eating behaviors. They can help you develop a more balanced approach to eating and provide strategies to cope with emotional eating.

To maintain your current weight and prevent regain, consider the following strategies:
1. Balanced Diet: Focus on a balanced diet that includes a variety of foods from all food groups. This will not only provide essential nutrients but also help you feel satisfied.

2. Regular Meals: Aim to eat regular meals and snacks throughout the day to prevent extreme hunger, which can lead to overeating.

3. Mindful Eating: Practice mindful eating by paying attention to your hunger cues and savoring your food. This can help you enjoy your meals more and prevent overeating.

4. Physical Activity: Incorporate regular physical activity into your routine. Find activities you enjoy, whether it's walking, dancing, or group classes, to make it more enjoyable.

5. Social Support: Surround yourself with supportive friends and family who understand your goals and can help you stay motivated.

6. Professional Guidance: Consider working with a dietitian or nutritionist who can help tailor a plan that fits your lifestyle and preferences.

7. Mental Health: Address any emotional or psychological issues related to food and body image. Therapy can be beneficial in developing a healthier relationship with food.

In conclusion, achieving and maintaining a healthy weight is a multifaceted process that involves a combination of balanced nutrition, regular physical activity, and emotional well-being. By adopting a more holistic approach, you can create a sustainable lifestyle that supports your health and happiness.

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