Struggling to Lose Weight: Why Diet and Exercise Aren't Working

No matter how I eat and exercise, I still can't lose weight?

I am currently 171 cm tall and weigh 90 kg, and I have been obese for nearly six years.
My weight has been gradually increasing.
My diet is normal, and I rarely snack.
I have consistently engaged in both aerobic and resistance training for over six months, yet I still cannot lose weight.
During this time, I consulted a well-known traditional Chinese medicine practitioner in Taipei, underwent acupuncture, and took herbal medicine.
I eat meals in the morning and afternoon, drink 2000 cc of warm water daily, and only consume vegetables at night, avoiding starches and late-night snacks.
I also go to bed before 11 PM.
Initially, I did lose some weight, but then it plateaued.
I spend about a thousand NT dollars a week on this, and after a whole year of this regimen, I have purchased quite a few weight loss medications, yet my weight remains around 80-90 kg.
I truly feel disheartened and sometimes think it might be better to just give up.

Huang A-Ya, 20~29 year old female. Ask Date: 2017/07/31

Dr. Li Zhiyao reply Internal Medicine

Hello Aya,
Coincidentally, I have also been working on weight loss recently, and I would like to share my experience for your reference.
There is an abundance of knowledge regarding weight loss that cannot be detailed here, so I recommend consulting an endocrinologist and a nutritionist, as well as reading relevant books to increase your chances of success.
I would like to recommend two books for your reference:
1.
"Dr.
Scott's One-Minute Weight Loss Classroom: Using Science and Illustrations to Debunk Myths and Achieve the Perfect Body!" by Scott (Wang Siheng).
2.
"The Complete Low GI Diet Book 2: Detailed Practical Edition" by Liu Xiuguai.
I started my weight loss journey four months ago and have lost 8 kilograms, primarily from my abdomen, at a steady rate of 2 kg per month.
My approach to weight loss focuses on three aspects: 1.
Diet 2.
Exercise 3.
Sleep.

Previously, my breakfast consisted of toast or bread with three-in-one coffee, and lunch was also toast or bread with three-in-one coffee, or two packs of instant noodles.
I only consumed protein and vegetables for dinner (you should know that this dietary pattern is not ideal).
I would also drink latte coffee between meals, had no exercise habits, and often lacked sleep, feeling completely exhausted after work.
Four months ago, I decided to make a change:
My current breakfast includes 100-120 grams of pre-steamed purple sweet potato, 250-300 ml of unsweetened soy milk, and one boiled egg, sometimes adding fruit or vegetables.

For lunch: 100-120 grams of purple sweet potato, 150 grams of chicken, 150 grams of vegetables, and about 60 grams of mushrooms.

For dinner: 1/3 to 1/2 bowl of rice, 150 grams of chicken or 100 grams of pork or 100-150 grams of fish, and 150 grams of vegetables.

After dinner, around 6:40-6:50 PM / 7 PM-8 PM: low-intensity strength training / 8 PM-9 PM: low to moderate intensity core training / 9 PM: one boiled egg.
Then I ride a stationary bike for 15 minutes, stretch for 5 minutes, ride the bike for another 15 minutes, and stretch for 5 minutes again, followed by drinking 250 ml of fresh milk, then ride the bike for another 15 minutes and stretch for 5 minutes, followed by showering and going to bed (with good sleep quality).
I follow some basic principles: "Eat food, not food products," "Cut out sugar," and many weight loss concepts I believe you may already be more familiar with than I am.
However, you may really need the assistance of an endocrinologist and a nutritionist for the details.

Don't give up; persistence will lead to success!

Reply Date: 2017/07/31

More Info

It sounds like you are experiencing a frustrating and challenging journey with weight loss, and I want to acknowledge the effort you've put into trying to achieve your goals. Your situation is not uncommon, and many people face similar struggles despite their best efforts with diet and exercise. Let's explore some potential reasons why you may not be seeing the results you desire and what steps you can take moving forward.

First, it’s important to understand that weight loss is a complex process influenced by various factors, including metabolism, hormonal balance, and lifestyle habits. Even if you are eating healthily and exercising regularly, there may be underlying issues that are hindering your progress.

1. Metabolism and Hormonal Factors: Your metabolism plays a crucial role in how your body processes food and burns calories. Factors such as age, genetics, and hormonal imbalances (like thyroid issues) can significantly affect your metabolic rate. If you suspect that hormonal issues might be at play, it would be wise to consult with a healthcare professional, such as an endocrinologist, who can evaluate your hormone levels and metabolic function.

2. Caloric Intake vs. Expenditure: Even if you feel you are eating healthily, it’s essential to track your caloric intake accurately. Sometimes, healthy foods can still be calorie-dense, and portion sizes can lead to consuming more calories than you realize. Consider keeping a food diary for a week to track everything you eat and drink, which can help identify any hidden calories.

3. Exercise Routine: While you mentioned that you have been consistent with both aerobic and strength training exercises, the type, intensity, and duration of your workouts matter. If your body has adapted to your current routine, it may be time to change things up. Incorporating high-intensity interval training (HIIT) or varying your strength training regimen can help stimulate further weight loss.

4. Stress and Sleep: Chronic stress and lack of sleep can lead to hormonal changes that promote weight gain or hinder weight loss. Stress can increase cortisol levels, which is associated with fat accumulation, especially around the abdomen. Aim for at least 7-9 hours of quality sleep each night and consider stress-reduction techniques such as mindfulness, yoga, or meditation.

5. Medical Conditions and Medications: Certain medical conditions (like polycystic ovary syndrome or insulin resistance) and medications can contribute to weight gain or make it difficult to lose weight. If you haven’t already, discussing your weight loss challenges with a healthcare provider can help rule out any medical issues that may be affecting your progress.

6. Realistic Expectations: Weight loss is often not linear, and plateaus are common. It’s essential to set realistic goals and understand that sustainable weight loss takes time. Focus on overall health improvements rather than just the number on the scale.

7. Support and Guidance: If you haven’t already, consider working with a registered dietitian or a certified personal trainer who can provide personalized guidance tailored to your specific needs and lifestyle. They can help you create a balanced meal plan and exercise routine that aligns with your goals.

In conclusion, while it can be disheartening to feel like you’re putting in the effort without seeing results, it’s crucial to take a holistic approach to weight loss. By addressing potential metabolic and hormonal issues, tracking your intake, varying your exercise routine, managing stress, and seeking professional guidance, you can create a more effective strategy for achieving your weight loss goals. Remember, the journey to health is a marathon, not a sprint, and every small step counts. Stay hopeful and persistent!

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