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

I am overweight and want to lose weight, but..?

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, and on the other hand, I have emotional issues (when I feel down, I crave food, and not eating makes me feel worse), which makes me very frustrated.
Recently, I have been experiencing pain in the bottoms of my heels due to tendonitis.
I want to go for walks, but I'm afraid of walking too long (I live next to a sports park).
I consulted a rehabilitation doctor, and he suggested swimming, but I'm afraid of water and don't want to swim.
What should I do?

CC, 20~29 year old female. Ask Date: 2003/06/13

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 obesity.

If you want to lose weight, it is not just about reducing the intake of a specific food but rather decreasing your total daily caloric intake by 1000 calories.
For example, at your weight of 105 kg, your caloric requirement for light work is calculated as 30 calories per kg, which equals 3150 calories.
Therefore, you should aim to consume 3150 calories - 1000 calories = 2150 calories per day.

In addition, incorporating regular exercise will help your body burn fat due to the caloric deficit, allowing you to gradually lose about 4 kg per month (as a reduction of 7700 calories corresponds to a weight loss of 1 kg).

As for how to choose low-calorie foods and modify your eating habits to achieve a total caloric reduction of 1000 calories, this cannot be explained in just a few sentences.
Therefore, I encourage you to participate in the "Weight Control Program" offered by various hospitals.
Our hospital will be conducting a two-month "Weight Control Program" from July 7 to August 29.
We welcome you to sign up enthusiastically.
For registration, please call 037-261920 ext.
2122 for the Nutrition Department or contact Ms.
Lu at Miaoli County Gymnasium at 037-373235 ext.
103.
We look forward to your participation.

Reply Date: 2003/06/13

More Info

Hello! First of all, I want to acknowledge the challenges you are facing. Dealing with emotional eating, weight management, and physical pain can be overwhelming, but there are strategies you can adopt to help you navigate through this difficult time.

Understanding Emotional Eating
Emotional eating is a common response to stress, anxiety, and depression. When you experience emotional distress, food can become a source of comfort. However, this often leads to a cycle of guilt and further emotional distress, making it difficult to break free. Recognizing this pattern is the first step toward managing it.

Strategies for Managing Emotional Eating
1. Mindful Eating: Practice being present while you eat. Focus on the flavors, textures, and aromas of your food. This can help you enjoy your meals more and reduce the likelihood of overeating.

2. Identify Triggers: Keep a journal to track your eating habits and emotions. Note when you feel the urge to eat emotionally. Understanding your triggers can help you develop healthier coping mechanisms.

3. Healthy Alternatives: When you feel the urge to eat due to emotional reasons, try to substitute unhealthy snacks with healthier options. For instance, if you crave something sweet, consider fruit or yogurt instead of candy or pastries.

4. Portion Control: If you find it hard to resist certain foods, allow yourself to have them in moderation. Serve smaller portions and savor each bite, which can help satisfy cravings without leading to overindulgence.

5. Stay Hydrated: Sometimes, feelings of hunger can actually be thirst in disguise. Make sure you’re drinking enough water throughout the day.

Physical Activity and Pain Management
Given your heel pain due to tendonitis, it’s essential to find activities that are gentle on your body while still allowing you to stay active. Here are some suggestions:
1. Low-Impact Exercises: Since swimming is not an option for you, consider other low-impact activities such as cycling or using an elliptical machine. These can provide cardiovascular benefits without putting too much strain on your heels.

2. Gentle Stretching and Strengthening: Engage in stretching exercises for your calves and feet to help alleviate some of the pain. Strengthening exercises for your lower body can also be beneficial, but be sure to consult with a physical therapist for guidance.

3. Walking: While you may be hesitant to walk due to pain, try starting with short distances. Gradually increase your walking time as your pain allows. Wearing supportive shoes can also make a significant difference.

4. Alternative Activities: If you enjoy being outdoors, consider activities like tai chi or yoga, which can improve flexibility and strength while being gentle on your joints.

Seeking Professional Help
Given the complexity of your situation, it may be beneficial to consult with a registered dietitian or a mental health professional. A dietitian can help you create a personalized meal plan that accommodates your emotional eating and weight loss goals. Meanwhile, a therapist can provide support in managing your emotions and developing healthier coping strategies.

Conclusion
Remember, weight loss and emotional well-being are journeys that require patience and self-compassion. Celebrate small victories along the way, and don’t hesitate to seek support from professionals who can guide you through this process. You are not alone in this struggle, and with the right strategies and support, you can achieve your goals while taking care of your emotional and physical health.

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