Struggling with Weight Loss: Seeking Effective Nutrition Advice

Could you please provide the content you would like me to translate?

Hello...
I would like to ask you...
I have been overweight since childhood, with my highest weight being around 75 kg at a height of 163 cm during high school.
However, I started losing weight in my second year of high school by skipping late-night snacks, and I quickly dropped to 65 kg.
I then resorted to more extreme methods, such as taking weight loss pills, using a heavy hula hoop, doing light exercises before bed, applying weight loss creams after showering, and only eating apples and liquid foods like milk.
By the age of 19, I reached 52 kg.
Of course, I encountered plateaus, but I would use even more extreme methods.
However, since I relied heavily on restrictive diets, I ended up with many stretch marks and loose skin.
I tend to gain weight evenly all over my body, but my lower body has a slower metabolism, making it difficult to lose weight.
After taking ten swimming classes and doing activities like Zumba, soaking in baths, and cycling, I managed to drop to 48 kg the following year.
Over the past few years, I've had to diet and take weight loss pills or health supplements, but I have regained weight and am now close to 60 kg...
I find losing weight to be very painful...
and I suffer from severe constipation...
I drink at least 1500 cc of water a day, but I still feel that the path to weight loss is very difficult...
I once considered liposuction, but I can't afford it...
When I was younger, I thought I would be willing to sacrifice my health for extreme weight loss because youth is fleeting.
I still think that way now, but my boyfriend wants me to prioritize my health.
I often see weight loss programs on TV and in the news...
I wonder what they teach...
Do they cost a lot of money? I want to return to when I weighed 48 kg...
I hope Ms.
Hsieh can answer my questions...
(My obesity is not due to genetic factors, but rather poor dietary habits in childhood...)

Anmu, 20~29 year old female. Ask Date: 2004/04/22

Dr. Xie Huimin reply Nutrition

Dear Ms.
Amuro,
Your most pressing issue at the moment is weight regain.
Losing weight is indeed challenging and a long journey, with the most crucial aspect being maintenance after weight loss.
Regarding your weight regain issue: prolonged dieting can lead to a decrease in metabolic rate.
Here are several methods to help increase your metabolic rate:
1.
Ensure nutritional balance; have you neglected your diet after losing weight?
2.
Change your exercise routine; avoid sticking to the same type of exercise (e.g., swimming or cycling).
3.
Drink plenty of water to boost your metabolic rate (your ideal water intake is 1800 c.c.
per day).
The most effective weight loss method is to eat less and move more.
While it sounds simple, executing it can be quite difficult.
The correct dietary approach includes having regular, timed, and portion-controlled meals, with breakfast being essential.
You should consume more vegetables (high in fiber and low in calories) to reduce your rice intake, pay attention to your eating speed (chew slowly and thoroughly), and aim for two servings of fruit per day (for example, citrus fruits or wax apples count as one serving if they are the size of a fist, while grapes or cherry tomatoes can be consumed in quantities of 10-20).
The correct weight loss concept is to aim for a reduction of 0.5-1 kg per week, and avoid rushing the process.
The most important thing is to maintain your ideal weight.
(Your ideal weight range is 52.2-63.8 kg at 163 cm).
Additionally, I recommend taking a multivitamin to compensate for any nutrients you may be missing during your weight loss journey.
If you are unable to improve your weight loss situation, please keep a food diary for three to five days and consult a nutritionist at a hospital for further analysis of your dietary habits to identify any issues.
Best regards.

Reply Date: 2004/04/22

More Info

Hello! It sounds like you’ve been on quite a journey with your weight loss efforts, and I appreciate your openness in sharing your experiences. Managing weight can indeed be challenging, especially when past methods have led to temporary results followed by regaining weight. Let's break down some effective strategies for sustainable weight loss and overall health.

Understanding Weight Loss
Firstly, it’s important to recognize that weight loss is not just about cutting calories or engaging in extreme dieting. Sustainable weight loss involves a balanced approach that includes proper nutrition, regular physical activity, and a healthy mindset. The body requires a certain amount of calories to function optimally, and drastically reducing caloric intake can lead to metabolic slowdown, nutrient deficiencies, and other health issues.

Nutrition and Caloric Intake
From your description, it seems that you have tried various extreme diets, including very low-calorie diets and reliance on weight loss pills. While these methods may yield quick results, they often lead to rebound weight gain and can negatively impact your metabolism and overall health. Instead of focusing on drastic calorie cuts, aim for a moderate caloric deficit. For most young women, a daily intake of around 1200-1600 calories is generally recommended for weight loss, depending on activity level.
Incorporate a variety of food groups into your diet to ensure you’re getting all the necessary nutrients. This includes:
- Fruits and Vegetables: Aim for a colorful variety to maximize vitamins and minerals.

- Whole Grains: Choose whole grains over refined grains for better satiety and fiber.

- Lean Proteins: Include sources like chicken, fish, beans, and legumes to help maintain muscle mass while losing fat.

- Healthy Fats: Incorporate sources like avocados, nuts, and olive oil, which can help with satiety.

Exercise and Physical Activity
You mentioned engaging in activities like swimming and cycling, which are excellent for cardiovascular health and can aid in weight loss. Aim for at least 150 minutes of moderate aerobic activity each week, along with strength training exercises at least twice a week. Strength training is particularly important as it helps build muscle, which can increase your resting metabolic rate.

Addressing Emotional and Psychological Factors
It’s clear that your journey has been emotionally taxing. It’s crucial to develop a healthy relationship with food and your body. Consider seeking support from a registered dietitian or a therapist who specializes in eating disorders or body image issues. They can help you navigate your feelings about food and body image, which can be just as important as the physical aspects of weight loss.

Dealing with Weight Loss Plateaus
Plateaus are a normal part of the weight loss journey. When you hit a plateau, it may be time to reassess your caloric intake and physical activity levels. Sometimes, simply changing your workout routine or incorporating new types of exercises can help kickstart your progress again.

Hydration and Digestive Health
You mentioned experiencing severe constipation. Staying hydrated is essential, but also consider increasing your fiber intake gradually through fruits, vegetables, and whole grains. This can help improve your digestive health and alleviate constipation.

Conclusion
In summary, focus on a balanced diet, regular exercise, and a positive mindset. Avoid extreme dieting and weight loss pills, as they can lead to more harm than good. Instead, aim for gradual changes that you can maintain long-term. Remember, it’s not just about reaching a specific weight but about feeling healthy and confident in your body. If you’re considering weight loss programs, research them thoroughly and consult with healthcare professionals to ensure they align with your health goals.
Best of luck on your journey, and remember that it’s okay to seek help along the way!

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