Struggling to Lose Weight: Nutrition Tips for Young Adults

I can't lose weight anymore!!!!!

Compared to others with the same weight, I clearly appear to be a size larger because I have a thick and very firm layer of fat all over my body.
I've heard that I should lose weight while I'm still in my youth, as it will be much harder to slim down later.
I've tried dieting, but I often eat out for all my meals, and I really don't know how to eat properly.
In the morning, I drink a cup of skim milk, for lunch I go to a buffet but only eat vegetables and steamed fish or braised meat, and I always blanch them in hot water beforehand.
For dinner, I usually just have a rice ball or a bowl of noodles.
I want to know if this diet is considered high in calories.
Additionally, I often experience constipation.
Should I consider using medication for weight loss? But will it be very expensive to consult a hospital for weight loss advice?

Wo ye xing Ke o., 10~19 year old female. Ask Date: 2003/10/22

Dr. Ke Qiuliang reply Nutrition

Dear Ms.
Ke,
I apologize for the delay in my response due to my busy work schedule.
Your previous message did not include your height and weight, so I am unable to make a preliminary assessment of your Body Mass Index (BMI).
An appropriate weight loss method should involve a balanced diet combined with regular exercise.
A balanced diet includes daily intake of milk, whole grains, vegetables, fruits, protein sources such as meat, fish, eggs, and healthy fats.
Regular exercise is recommended three times a week, with each session lasting at least 30 minutes.
I suggest making some adjustments to your meals:
For breakfast: 1 serving of low-fat milk, 2 slices of thin whole grain toast, and 1 tea egg.

For lunch: A small bowl of white rice or brown rice prepared as you usually do (I recommend limiting or avoiding soup) along with a serving of fruit.

For dinner: If you have a bowl of noodle soup, I suggest eating the noodles while limiting or avoiding the broth.
Include a plate of steamed vegetables and some tofu (avoid adding sesame oil and minced pork, and use garlic soy sauce instead) along with a serving of fruit.

It is advisable to refrain from eating any food 3 hours before bedtime.
Adequate fiber intake, hydration, and exercise should help improve your constipation.
Start with dietary changes and exercise, and avoid purchasing weight loss medications on your own.
If you need further assistance, you may consult a qualified hospital for weight loss counseling; fees may vary depending on the hospital, with some charging around 100 NTD per visit.
Please feel free to call and inquire.
Wishing you all the best as autumn approaches.

Reply Date: 2003/10/22

More Info

Struggling with weight loss as a young adult can be challenging, especially when faced with the pressures of body image and the complexities of nutrition. It's great that you're seeking advice on how to approach this issue in a healthy manner. Let's break down your situation and provide some actionable tips.

Understanding Your Current Diet
From what you've described, your current diet consists of:
- Breakfast: A cup of skim milk
- Lunch: A self-service meal primarily consisting of vegetables and steamed fish or braised meat, with a pre-cooking rinse in hot water
- Dinner: A rice ball or a bowl of noodles
While you are making some healthier choices, there are a few areas that could be improved.
1. Breakfast: Starting your day with just a cup of skim milk may not provide enough energy or nutrients. Consider adding a source of complex carbohydrates and protein, such as oatmeal topped with fruits or a smoothie with spinach, banana, and a scoop of protein powder. This will help keep you full longer and provide essential nutrients.

2. Lunch: Eating mostly vegetables and lean proteins is a good strategy. However, ensure you are consuming enough calories to meet your energy needs. If you are feeling hungry, you might need to increase your portion sizes or add healthy fats, such as avocado or nuts, which can help with satiety.

3. Dinner: Relying on a rice ball or a bowl of noodles may not be sufficient for a balanced meal. Try to include a source of protein (like chicken, tofu, or legumes), a variety of vegetables, and a healthy carbohydrate source. This will help you feel more satisfied and less likely to snack later.

Addressing Constipation
You mentioned experiencing constipation, which can be a common issue when dietary fiber intake is low. To improve your digestive health, consider the following:
- Increase Fiber Intake: Incorporate more whole grains (like brown rice or whole grain bread), fruits, vegetables, and legumes into your meals. Aim for at least 25-30 grams of fiber per day.

- Stay Hydrated: Drink plenty of water throughout the day, as hydration is key for digestive health.

- Physical Activity: Regular exercise can also help stimulate digestion and alleviate constipation.

Weight Loss Strategies
1. Balanced Nutrition: Focus on a balanced diet that includes all food groups. This means incorporating lean proteins, whole grains, healthy fats, and a variety of fruits and vegetables. Avoid overly restrictive diets, as they can lead to nutrient deficiencies and may not be sustainable in the long run.

2. Mindful Eating: Pay attention to your hunger cues and eat slowly. This can help prevent overeating and promote a healthier relationship with food.

3. Regular Exercise: Aim for at least 150 minutes of moderate aerobic activity each week, along with strength training exercises at least twice a week. Activities like walking, cycling, swimming, or even dancing can be enjoyable ways to stay active.

4. Avoiding Fad Diets: Instead of resorting to extreme dieting or weight loss pills, focus on making gradual lifestyle changes that you can maintain over time.

Seeking Professional Help
If you're considering consulting a healthcare professional for weight loss, it’s worth noting that many clinics offer sliding scale fees based on income, and some insurance plans may cover nutrition counseling. It’s important to find a registered dietitian or a healthcare provider who can provide personalized advice based on your individual needs.

Conclusion
In summary, focus on creating a balanced diet that meets your nutritional needs, increase your fiber intake to help with constipation, and incorporate regular physical activity into your routine. Remember, weight loss is a gradual process, and it’s essential to approach it in a healthy and sustainable way. If you feel overwhelmed, don’t hesitate to seek professional guidance to help you navigate your journey. Your health and well-being should always come first.

Similar Q&A

Effective Weight Loss Tips for Young Adults: A Guide to Nutrition

Hello Doctor: Based on my topic, you should know what I want to ask! I am 19 years old and was on the school basketball and track teams during grades 4 to 6... but after middle school, I became an average student. Since graduating from elementary school, I haven't grown tall...

Dr. Hu Yuqing reply Nutrition
Dietitian Hu Yu-Ching responds: The body's weight response is based on its caloric needs: when caloric intake exceeds the body's requirements, weight naturally increases; conversely, when intake is less than the body's needs, weight gradually decreases. Even a dail...

Effective Weight Loss Tips for Teens: Nutrition and Lifestyle Changes

Hello, I am currently about 17.5 years old, with a height of 5'5.5" and a weight of approximately 140 pounds. I have irregular bowel movements and tend to experience constipation. Due to being overweight, I would like to lose weight but am unsure how to start. I will br...

Dr. Liu Qiaoyun reply Nutrition
Hello Candy, your appetite is indeed not very large, but dining out often limits your options. Therefore, if possible, varying your diet can help you obtain different nutrients. (Nutrients do not equate to weight gain, so please don't worry.) You can use skim milk consistent...

Struggling with Weight Loss: Nutrition Tips for Busy Students

Hello, Dr. Liu. My height is 155 cm and my weight is 53.6 kg. I feel that I am still quite overweight. For breakfast, I eat fried noodles, for lunch, I have a buffet meal, and for dinner, I sometimes eat two pieces of bread or instant noodles. I tend to eat very quickly; when I s...

Dr. Liu Qiaoyun reply Nutrition
Hello, let me reassure you that confidence is the first key to success. You must have confidence! Losing weight is not a complex matter; it can be summed up in a seven-word mantra: eat less, move more, and be persistent (memorize this and think about it before you eat). Seeing ho...

Effective Weight Loss Strategies: Nutrition Tips for a Healthier You

If you are struggling with excess weight, particularly around the abdominal area, here is a suggested nutritional plan and some tips on how to approach weight loss effectively: Nutritional Plan: Breakfast: - Oatmeal topped with fresh berries and a sprinkle of nuts or se...

Dr. Qi Minghua reply Nutrition
Weight control requires not only understanding how to consume a balanced and low-calorie diet but also incorporating exercise and correcting poor eating habits and lifestyle practices. This approach is essential for achieving weight loss, and there is no fixed weight loss diet pl...