Why Can't I Lose Weight? Nutrition and Weight Management - Nutrition

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Losing weight can be a challenging journey, and it often involves a combination of understanding nutrition, managing caloric intake, and incorporating physical activity into your daily routine. Based on your height of 173 cm and weight of 75.4 kg, your Body Mass Index (BMI) is approximately 25.2, which classifies you as overweight. Your goal of reaching 60 kg is reasonable, but it’s essential to approach weight loss in a healthy and sustainable manner.

First, let’s address your current eating habits. You mentioned that you consume tomato juice and cereal for breakfast, eat a substantial amount of vegetables with rice for lunch, and occasionally skip dinner. While it’s good that you’re including vegetables in your diet, skipping meals can lead to metabolic slowdown and may contribute to weight gain. When you skip meals, your body may enter a state of starvation, causing it to hold onto fat reserves, which can hinder weight loss efforts. Instead of skipping meals, aim for three balanced meals a day, including healthy snacks if needed.

Your lunch seems to be quite nutritious, but it’s important to consider portion sizes and the overall balance of macronutrients (carbohydrates, proteins, and fats). For weight loss, a diet that includes lean proteins (like chicken, fish, or legumes), healthy fats (such as avocados, nuts, and olive oil), and complex carbohydrates (like whole grains and starchy vegetables) is beneficial. This combination can help you feel full and satisfied while providing the nutrients your body needs.

Regarding your dinner habits, it’s crucial to avoid skipping meals. If you find yourself not hungry for a full meal, consider lighter options such as a salad with protein, a vegetable stir-fry, or a small portion of whole grains. This will help maintain your metabolism and prevent late-night snacking, which can often lead to consuming excess calories.

You mentioned indulging in snacks occasionally. While it’s perfectly fine to enjoy treats in moderation, be mindful of the types of snacks you choose. Opt for healthier options like fruits, nuts, or yogurt instead of high-calorie, low-nutrient snacks. Keeping track of your caloric intake can also be beneficial. There are many apps available that can help you monitor your food consumption and ensure you’re staying within your caloric goals.

Physical activity is another critical component of weight management. Incorporating regular exercise can help you burn calories, improve your metabolism, and enhance your overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, or swimming. Additionally, consider including strength training exercises at least twice a week, as building muscle can increase your resting metabolic rate, helping you burn more calories even at rest.

Lastly, it’s essential to be patient and realistic with your weight loss goals. Rapid weight loss is often unsustainable and can lead to muscle loss and nutritional deficiencies. Aiming for a gradual weight loss of 0.5 to 1 kg per week is a healthy target. Additionally, consider consulting with a registered dietitian or nutritionist who can provide personalized guidance based on your specific needs and lifestyle.

In summary, focus on balanced meals, avoid skipping meals, choose healthier snacks, incorporate regular physical activity, and be patient with your progress. With consistent effort and a positive mindset, you can achieve your weight loss goals while maintaining your health and well-being.