Effective Weight Loss Strategies: Overcoming Plateaus and Hormonal Effects

I want to lose weight?

Hello, nutritionist.
I am currently 155.6 cm tall and weigh 52 kg.
Although I am within the normal range, I still feel that I look a bit overweight.
From June to September 2022, I lost weight, going from 55 kg to 47 kg, but I started eating a lot during the winter, and my weight began to increase again.
In January, I started dieting and managed to drop from 53 kg to about 52 kg in February, but I haven't lost any more weight since then; my weight has remained the same.
My menstrual cycle has seen my weight drop to 51 kg, but it has returned to 52 kg.
What can I do to lose weight? Also, does my menstrual cycle affect my weight? Here is my weight loss routine:
From June to September 2022: In June, due to the pandemic, I attended online classes and usually got up around 9 AM, so I skipped breakfast.
For lunch, I had a large bowl of fruit yogurt (with pears, apples, bananas, etc.), and I varied the fruits daily.
In the evening, I controlled my starch intake and went running 2 to 3 times a week, which helped me lose weight quickly.

From July to September: I returned to a normal routine but kept each meal under 500 calories, combined with exercise, which resulted in gradual weight loss.

After September, I started gaining weight again.

From January to now: I consume under 1500 calories daily but exercise less.
I also drink very little water, and I only have a bowel movement every two to three days, and my sleep schedule is irregular.

Enen, 10~19 year old female. Ask Date: 2023/03/16

Dr. Zhang Huangyu reply Nutrition

Hello! You are still in your growth phase and need various nutrients that support development.
It is crucial not to pursue rapid weight loss! However, if you wish to achieve a good physique without excess weight, you can follow two main principles in your daily diet and lifestyle: maintain a balanced diet by choosing nutrient-dense foods with lower calories, and engage in daily physical activity.
Avoid sugary, fried, and processed snacks.
Ensure a balanced intake of the six major food groups in appropriate amounts and eat regularly.
Aim for at least 30 minutes of accumulated physical activity each day, such as brisk walking, dancing, gymnastics, using a treadmill, cycling, or swimming.
It is also recommended to consult a nutritionist at a hospital's nutrition clinic for more detailed and personalized dietary advice.

Reply Date: 2023/03/16

More Info

To effectively address your concerns regarding weight loss strategies, overcoming plateaus, and the influence of hormonal changes, it's essential to understand the multifaceted nature of weight management.
Firstly, it’s important to recognize that weight loss is not solely about calorie restriction; it involves a complex interplay of diet, exercise, metabolism, and hormonal balance. Your experience of losing weight initially and then facing a plateau is common. This phenomenon can be attributed to several factors, including metabolic adaptation, hormonal fluctuations, and lifestyle changes.

Understanding Plateaus
When you lose weight, your body undergoes metabolic adaptations. As you lose fat, your body requires fewer calories to maintain its new weight. This is often referred to as the "set point theory," where your body tries to maintain a certain weight range. As a result, you may find that the same caloric intake that once led to weight loss may no longer be effective, leading to a plateau.

Hormonal Influences
Hormones play a significant role in weight regulation. For instance, during your menstrual cycle, hormonal fluctuations can lead to water retention and temporary weight gain. Estrogen and progesterone levels fluctuate throughout the cycle, which can affect appetite and fat storage. It's not uncommon for women to experience weight changes related to their menstrual cycle, so fluctuations in weight around your period can be normal.

Effective Weight Loss Strategies
1. Balanced Nutrition: While you mentioned controlling your caloric intake, it's crucial to focus on the quality of your diet as well. Incorporate a balance of macronutrients—proteins, fats, and carbohydrates. Aim for a diet rich in whole foods, including lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables. This not only supports weight loss but also provides essential nutrients for overall health.

2. Regular Exercise: While you have been exercising, consider incorporating a mix of cardiovascular and strength training exercises. Strength training is particularly effective for building muscle, which can boost your metabolism and help you burn more calories at rest. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities on two or more days a week.

3. Hydration: You mentioned drinking less water, which can impact your metabolism and digestion. Staying well-hydrated is essential for overall health and can aid in weight loss. Aim for at least 8 glasses of water a day, and more if you are exercising.

4. Regular Meal Patterns: Skipping meals or having irregular eating patterns can lead to overeating later. Try to establish a regular eating schedule that includes three balanced meals and healthy snacks if needed. This can help regulate your appetite and prevent binge eating.

5. Mindful Eating: Pay attention to your hunger and fullness cues. Eating mindfully can help you enjoy your food more and prevent overeating. Avoid distractions during meals, such as watching TV or using your phone.

6. Consult a Professional: Since you have experienced fluctuations in weight and have specific goals, consider consulting a registered dietitian or nutritionist. They can provide personalized guidance based on your lifestyle, preferences, and health status.

Conclusion
In summary, achieving and maintaining a healthy weight involves a combination of balanced nutrition, regular physical activity, hydration, and mindful eating practices. Understanding the role of hormonal changes, especially in relation to your menstrual cycle, can help you navigate weight fluctuations more effectively. Remember that weight management is a journey, and it's important to be patient and kind to yourself as you work towards your goals. If you continue to struggle with weight loss or experience significant fluctuations, seeking professional advice can provide you with tailored strategies to overcome these challenges.

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