Effective Weight Loss Strategies: Overcoming Common Challenges

Struggling to lose weight?

Hello, Doctor: My height is 161.5 cm, weight is 70 kg, and my BMI is 26.83.
I have read several weight loss books, and the doctor has mentioned to eat less and exercise more, but when I exercise more, I tend to eat more! Just relying on the phrase "eat less and exercise more" without practical methods makes it impossible for me to succeed! I end up losing 1-2 kg and then regaining it, which leads to giving up!
What I would like to ask you about are the methods mentioned in the books: for example, after a night’s sleep, I wake up and skip breakfast, then soak in cold water at 15-20 degrees Celsius for 15 minutes, followed by drinking black coffee, and then exercising for 15 minutes and resting for 15 minutes.
I don’t eat my first meal until noon, but I can drink water from morning until noon.
I also eat three meals a day, with the last meal being two hours before bedtime.
Throughout the day, I can only consume the equivalent of four mobile phone units of carbohydrates (i.e., carbohydrates), and I should eat more vegetables and protein-rich foods, repeating this cycle for six weeks! The book states that consuming only four mobile phone units of carbohydrates daily is not suitable for long-term implementation.
Personally, I feel that this seems similar to the Huangdi weight loss method or ketogenic diet, and there have been issues reported by those who have tried these weight loss methods! There’s even a sugar-free diet (by Toshinori Nishiwaki)! I must admit that modern people consume too much sugar in their drinks and food! I drink 2-3 bottles of 1250cc sugary beverages daily, followed by plain water.
I sweat a lot and feel relatively thirsty! I drink 1-2 pots of plain water a day! However, I cannot give up sugary beverages because plain water has no flavor! I have not yet tried the above weight loss methods.
Reducing carbohydrates is equivalent to reducing glucose in the body; skipping breakfast may lead to eating more or harming the body, and I am unsure of the effects of a sugar-free diet on the body.
Since I am not a medical professional, I find the weight loss methods in the books confusing, and some differ from what general doctors say! What methods can help me lose weight without regaining it? Thank you, Dr.
Hsiao, for your guidance!

Jason, 30~39 year old female. Ask Date: 2017/10/01

Dr. Xiao Yongxun reply Internal Medicine

1.
Your height is 161.5 cm, weight is 70 kg, and your BMI is 26.83 kg/m², which classifies you as overweight.
In medicine, there are various weight loss methods; however, there is no single method that is universally effective for everyone.
Since obesity can lead to insulin resistance, which increases the risk of type 2 diabetes and related complications, weight management has become increasingly important in modern society.
2.
Dietary control, regular exercise, and behavioral therapy are non-pharmacological approaches to weight loss, with dietary control being the fundamental step.
Generally, it is recommended that individuals consume 1500 to 1200 calories per day to meet nutritional needs.
Clinically, we suggest that men control their caloric intake to around 1500 to 1800 calories per day, while women should aim for 1200 to 1500 calories; alternatively, reducing daily caloric intake by 500 calories is advised (note: each gram of carbohydrates provides about 4 calories, each gram of protein about 9 calories, and each gram of fat about 9 calories).
This approach can lead to a weight loss of approximately 0.45 kg per week.
Rapid weight loss often results in rebound weight gain.
An unbalanced diet may lead to muscle protein loss or increased fat accumulation, which are important considerations.
3.
Regular daily exercise is essential.
Since you are classified as overweight but not obese, it is recommended to engage in about 60 minutes of walking or cycling each day.
Varying your exercise routine is also advisable to prevent fatigue and boredom.
The intensity of exercise, measured by heart rate, should be approximately (220 - age) * (60% - 80%).
For you, this would be around 110 to 146 beats per minute.
There is no need to focus excessively on heart rate; as long as you breathe comfortably and sweat slightly, it is sufficient.
After exercising, in addition to rehydrating, if you feel very hungry, try to chew slowly to avoid discomfort from overeating too quickly.
The temperature of your environment is also important; if it is too cool, your body may signal you to eat more.
Therefore, it is best to avoid excessive heat.
4.
Adequate sleep is crucial; it is better to prioritize sleep over eating to fullness before bed.
During sleep, the body secretes leptin, which enhances fat metabolism and aids in weight control.
If you go to bed after eating a large meal, energy cannot be expended and will accumulate, making weight loss more difficult.
5.
Most commercially available sugary drinks are primarily made from high-fructose corn syrup, which provides calories without a feeling of fullness and does not alleviate hunger.
This often leads individuals to consume regular meals, resulting in excessive energy accumulation, and some may even experience elevated uric acid levels.
Therefore, avoiding sugary drinks is essential.
You may be experiencing sugar addiction, leading to fatigue of your taste and smell senses.
It is recommended to gradually reduce the intake of sugary beverages and replace them with plain water.
In fact, the taste of water can vary slightly due to different mineral compositions in various regions.
Additionally, it is advisable to avoid overly salty, spicy, or heavily flavored foods to improve your taste and smell functions.
6.
You have likely read more weight loss literature than I have.
Based on my limited knowledge, I can only tell you that controlling diet, engaging in regular exercise, and improving lifestyle habits are currently the consensus in medicine.
Rapid weight loss may cause the body's systems to perceive a "famine or stress" situation, leading to quick rebound weight gain, potentially even more than before; therefore, a gradual and systematic approach—losing weight as you gained it—may be a more reasonable practical method.
7.
If you have further questions, please discuss them in detail with your family physician.

Reply Date: 2017/10/01

More Info

Hello! Thank you for sharing your weight loss journey and concerns. It sounds like you've been through quite a bit in your efforts to manage your weight, and it's understandable to feel overwhelmed by the conflicting information out there. Let's break down your situation and explore effective strategies for sustainable weight loss.

Firstly, it's important to recognize that weight loss is a complex process influenced by various factors, including metabolism, hormonal balance, lifestyle, and psychological aspects. Your current BMI of 26.83 indicates that you fall into the overweight category, and your goal to lose weight is commendable. However, the methods you choose to achieve this goal are crucial for long-term success.

Understanding Your Current Approach
You mentioned trying various methods, including skipping breakfast, drinking cold water, and limiting carbohydrate intake. While these strategies may yield short-term results, they can also lead to negative consequences if not approached carefully. For instance, skipping breakfast can lead to increased hunger later in the day, potentially causing overeating. Additionally, drastically reducing carbohydrate intake can lead to fatigue, irritability, and nutrient deficiencies if not balanced properly.

The Importance of Balanced Nutrition
Instead of extreme dieting, consider adopting a more balanced approach to nutrition. Here are some key principles:
1. Moderation Over Elimination: Rather than cutting out entire food groups, focus on moderation. You can still enjoy carbohydrates, but aim for whole grains, fruits, and vegetables, which provide essential nutrients and fiber.

2. Hydration: It's great that you're drinking plenty of water, but try to reduce your intake of sugary beverages gradually. Consider infusing water with fruits or herbs to add flavor without the calories.

3. Mindful Eating: Pay attention to your hunger cues and eat slowly. This practice can help you recognize when you're full and prevent overeating.

4. Regular Meals: Instead of skipping meals, aim for three balanced meals a day, including healthy snacks if needed. This can help stabilize your blood sugar levels and reduce cravings.

Incorporating Physical Activity
You mentioned that increased physical activity tends to lead to increased food intake. This is a common challenge, but regular exercise is essential for weight loss and overall health. Here are some tips:
1. Find Enjoyable Activities: Choose exercises that you enjoy, whether it's walking, dancing, swimming, or cycling. This will make it easier to stick with a routine.

2. Start Small: If you're new to exercise, start with short sessions and gradually increase the duration and intensity. Aim for at least 150 minutes of moderate aerobic activity each week.

3. Strength Training: Incorporate strength training exercises at least twice a week. Building muscle can help increase your resting metabolic rate, making it easier to maintain weight loss.

Addressing Psychological Factors
Weight loss is not just a physical journey; it's also psychological. Consider the following:
1. Set Realistic Goals: Aim for gradual weight loss (1-2 pounds per week) rather than drastic changes. This approach is more sustainable and healthier.

2. Seek Support: Consider joining a support group or working with a registered dietitian or nutritionist who can provide personalized guidance and accountability.

3. Be Kind to Yourself: Understand that setbacks are a normal part of the journey. Focus on progress rather than perfection.

Conclusion
In summary, effective weight loss strategies involve a combination of balanced nutrition, regular physical activity, and psychological support. Avoid extreme diets and focus on making sustainable lifestyle changes. Remember, it's not just about losing weight; it's about creating a healthier relationship with food and your body. If you have further questions or need personalized advice, consider consulting a healthcare professional or a registered dietitian. Good luck on your journey to better health!

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