Struggling with Weight Loss: Overcoming Challenges and Finding Solutions

Weight loss and related issues?

Hello,
(1) I was diagnosed with Mediterranean anemia during a health check-up, but my doctor said it is not severe and does not require treatment.
My BMI is 27, which classifies me as overweight.
I do not have a specific plan for weight loss and find it difficult to implement any strategies.
I have read a little about dieting, but what I found may not be suitable for me, and I cannot strictly follow any guidelines.
I currently work in housekeeping, which is physically demanding, and I initially thought this would help me lose weight, but that has not been the case.
Additionally, I consume at least two large cups of sugary drinks daily, which makes it even harder to lose weight.
In the past, I also ate fried chicken, and although I have made some changes to my diet, I find it extremely difficult to give up sugary beverages.
I also have fatty liver issues, and if this continues, it will lead to a vicious cycle.
Particularly, when I drink carbonated beverages or green tea, I sometimes experience gastroesophageal reflux.
I feel that sugary drinks are like an addiction, causing various health problems, and I am considering seeking help from a psychiatrist for this issue, especially since I experience withdrawal symptoms from sugary drinks.
Quitting these beverages seems like an impossible task for me.
I do drink plain water, but not enough.
I do not exercise regularly (even when I want to, I am too tired from work and end up going to sleep), and when I do move more, I tend to eat more, so my weight does not decrease at all.
Can you help me?
(2) After I started taking 900 mg of vitamin B to boost my energy, why is the color of my urine consistently very yellow?

Jason, 30~39 year old female. Ask Date: 2018/05/09

Dr. Ke Taiyuan reply Internal Medicine

1.
The fundamentals of weight loss are still dietary control and regular exercise.
Dietary principles include low calories, high protein (meat, fish, beans, eggs, dairy), high fiber, low salt, low oil, and low sugar.
Reduce calorie intake outside of main meals, and if you feel hungry, you can consume high-fiber foods like fruits and vegetables to increase satiety.
Engaging in at least 30 minutes of continuous aerobic exercise daily can help burn fat.
Commitment and consistency are essential for both diet and exercise.
In addition to diet and exercise, you can seek personalized consultation and behavioral therapy at a metabolic clinic.
2.
Vitamin B2, part of the B vitamin complex, is water-soluble and appears yellow.
If your B vitamin supplement contains B2, it is normal for your urine to be yellow.

Reply Date: 2018/05/09

More Info

Hello! It sounds like you are facing a challenging situation with your weight loss journey, and I appreciate your openness in sharing your struggles. Let's break down your concerns and explore potential solutions.

Addressing Weight Loss Challenges
1. Understanding Your Current Situation: You mentioned having a BMI of 27, which classifies you as overweight. Additionally, you have Mediterranean anemia and fatty liver disease, which can complicate weight loss efforts. It's important to approach weight loss holistically, considering both physical health and mental well-being.

2. Dietary Habits: You indicated that you consume a significant amount of sugary drinks, particularly hand-shaken beverages, which can be high in calories and sugar. These drinks can contribute to weight gain and may exacerbate your fatty liver condition. Reducing sugar intake is crucial for weight loss and overall health. It might be beneficial to gradually decrease your consumption of these beverages rather than quitting them abruptly, which can lead to cravings and withdrawal symptoms.

3. Exercise and Physical Activity: While your job involves physical labor, it seems that you are not engaging in structured exercise. Incorporating regular physical activity, even in small amounts, can significantly aid in weight loss. Consider starting with short walks or light exercises that fit into your daily routine. The key is consistency rather than intensity, especially when you're feeling fatigued from work.

4. Behavioral Changes: You mentioned that you find it difficult to stick to a diet or exercise plan. This is common, and it may help to set realistic, achievable goals. Instead of aiming for drastic changes, focus on small, sustainable adjustments to your diet and activity levels. For example, you could aim to replace one sugary drink a day with water or herbal tea.

5. Seeking Professional Help: Given your concerns about addiction to sugary drinks and the impact on your health, consulting with a healthcare professional, such as a registered dietitian or a psychologist, could provide you with tailored strategies and support. They can help you develop a personalized plan that considers your medical history and lifestyle.

Addressing Urine Color After Vitamin B Supplementation
Regarding your question about the bright yellow color of your urine after taking vitamin B supplements, this is a common occurrence. Vitamin B, particularly riboflavin (B2), is water-soluble, and excess amounts are excreted through urine, often resulting in a bright yellow color. This is generally harmless and indicates that your body is eliminating the excess vitamins it does not need. However, if you have concerns about your vitamin intake or any other symptoms, it would be wise to discuss this with your healthcare provider.

Conclusion
In summary, overcoming weight loss challenges requires a multifaceted approach that includes dietary changes, physical activity, and possibly professional support. It's essential to be patient with yourself and recognize that progress may be gradual. Focus on making small, sustainable changes, and don't hesitate to seek help from professionals who can guide you on this journey. Remember, you are not alone in this, and with determination and the right strategies, you can achieve your health goals. Best of luck on your journey to better health!

Similar Q&A

Struggling with Weight Loss: Tips for Emotional Eating and Pain Management

Hello, nutritionist. I am a software engineer, my height is 160 cm, and my weight is 105 kg. I want to lose weight, and I have tried to reduce my calorie intake (eating less sweets, fried foods, etc.), but I often fail. On one hand, it's due to my family's eating habits...

Dr. Qi Minghua reply Nutrition
Hello! You are an information engineer with a light workload. Your height is 160 cm, and your weight is 105 kg, which exceeds the standard weight range of 50 to 62 kg by 43 kg. Your BMI is 43, which is approximately 20 points above the standard BMI range of 18.5 to 24, indicating...

Struggling with Weight Loss: Understanding Body Fat and Healthy Strategies

I recently went to the hospital to measure my weight and body fat. I know I've been overweight for a while! I am 156 cm tall and weigh 61 kg, which is considered overweight. However, my body fat percentage is as high as 35.6%! They told me that medically, this means that eve...

Dr. Ke Qiuliang reply Nutrition
Hello Aya: Based on your height and weight, your estimated ideal weight is approximately 48.1-58.5 kg. You have had some unpleasant experiences with weight loss in the past, and you are aware that inappropriate weight loss methods can have negative effects on your body. As mentio...

Struggling with Weight Loss: Effective Strategies Beyond Diet and Exercise

I eat very little. I exercise three days a week, for an hour each time, doing yoga. I have taken weight loss pills, but most of them have been ineffective and have side effects. I have also visited clinics, but nothing seems to work. I don't know what to do.

Dr. Xie Huimin reply Nutrition
Dear Mei: Based on your exercise levels, it seems that you are exercising enough. However, you should also consider varying your workout routines to reduce your body's adaptability and achieve weight loss results. Regarding your diet, it may be necessary to consult a profess...

Effective Weight Loss Strategies for Stubborn Pounds: A Guide

I would like to ask: My current weight is 68 kg and my height is 153 cm. I know I am overweight, but I have tried various weight loss methods without success. What should I do? Please help me!

Dr. Liu Yulai reply Nutrition
Hello, Fat Mom. Here are the best methods for weight loss: 1. Eat the foods you should eat, tailored to your activity level. 2. It's best to keep a food diary to record your daily food intake. 3. Exercise for 30 minutes every day; the gentler the exercise, the better the wei...