Effective Weight Loss: The Power of Exercise and Nutrition Insights

Exercise is indeed very effective!

Hello: This is my first time here.
I read through the Q&A in one go and saw many people saying they can't lose weight.
So I want to share my weight loss experience.
In middle school, I was 162 cm tall and weighed around 55 kg.
I used to talk about wanting to lose weight every day.
Now that I'm about to enter my senior year, I am 163 cm tall and weigh 63 kg.
The reason I mention this is to emphasize that if you don't truly commit to losing weight and only talk about it, it won't happen.
In late July, I was chatting with a middle school classmate who told me he started running every day to lose weight since February.
At that time, he was 158 cm tall and weighed 68 kg.
After six months of running, he lost 12 kg, which amazed me and I couldn't believe it.
Later, I decided to run with him every day for about 1 to 2 hours.
My friend was stuck at 56 kg, and I had just bought some weight loss pills, so I gave him five pills, and he took one a day while running every day.
After five days, his weight dropped to 54.5 kg, which is quite impressive.
So I believe that as long as you have determination, you will succeed.
Since late July, I have been running with him for about three weeks, and I have gone from 63 kg to 58 kg.
Perhaps weight loss requires some assistance, but running is very important, so everyone should encourage each other.
Our goals will get closer and closer! Let's keep it up!!
I would like to ask the doctor: I haven't eaten meat (pork, beef, lamb, chicken) for about a year and a half, but I do eat seafood.
I also don't eat animal organs and I don't like vegetables; I only eat cabbage and bean sprouts, and I hardly eat anything else.
I also don't eat snacks or fried foods.
My meals are very small and simple; for breakfast, I might just have half a steamed bun, and I barely eat a few bites of noodles for lunch and dinner.
Could this be the reason why my bowel movements are irregular? I often go 3 to 5 days without using the restroom.
However, I do drink at least 2000 cc of water daily and I usually don't drink beverages.
In the past three weeks, I have been exercising for 1 to 2 hours every day along with weight loss pills.
Is this causing my weight to drop too quickly? Because I see in the Q&A that it's said to lose 0.5 kg per week, so is my rapid weight loss abnormal? I look forward to your reply.
Thank you!

Ting, 10~19 year old female. Ask Date: 2004/08/13

Dr. Cai Xiuwen reply Nutrition

Hello! Thank you very much for your sharing! Weight loss has no shortcuts and no holidays; dietary control combined with exercise is the healthiest and safest method.
While the diet should be low in calories, it also needs to be balanced.
The Department of Health is currently encouraging everyone to "eat five servings of fruits and vegetables daily," as different fruits and vegetables contain various nutrients.
It's also beneficial to occasionally consume those fruits and vegetables you may not like! A weight loss rate of 0.5 to 1 kilogram per week is appropriate.
This is because improper weight loss methods may lead to rapid weight loss but also quick regain.
Additionally, losing weight too quickly can disrupt the body's metabolism and may even lead to organ failure.
Beyond achieving a better physique, the key to weight loss is to attain a healthier body.
I hope you stay healthy and look great! Response from Hsiu-Wen, Nantou Hospital, Department of Health.

Reply Date: 2004/08/13

More Info

Effective weight loss is a multifaceted journey that involves a combination of exercise, nutrition, and behavioral changes. Your experience highlights several important aspects of this process, and I would like to provide insights based on medical knowledge and best practices in the field of weight management.

Firstly, it's commendable that you've taken the initiative to engage in regular exercise, such as running, which is an excellent cardiovascular activity. Exercise plays a crucial role in weight loss by increasing calorie expenditure, improving metabolic health, and enhancing overall physical fitness. However, it's essential to approach exercise with a balanced mindset. While running for 1-2 hours daily can lead to significant weight loss, it is important to ensure that your body is not subjected to excessive strain, which can lead to injuries or burnout.

In your case, you mentioned that you have not consumed meat for over a year and primarily eat a limited variety of vegetables. This dietary choice can impact your overall nutrition. While plant-based diets can be healthy, they must be well-planned to ensure you receive adequate nutrients, including protein, iron, vitamin B12, and omega-3 fatty acids. The lack of variety in your diet may contribute to digestive issues, such as irregular bowel movements. A diet low in fiber, which is often the case when consuming limited vegetables, can lead to constipation. Incorporating a wider range of fruits, vegetables, whole grains, and legumes can help improve your digestive health and regularity.

Regarding your weight loss rate, losing weight too quickly can be concerning. A safe and sustainable rate of weight loss is generally considered to be about 0.5 to 1 kilogram (1 to 2 pounds) per week. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues. In your case, if you are losing weight significantly faster than this, it may be worth consulting with a healthcare professional or a registered dietitian to ensure that your approach is safe and effective.

Additionally, the use of weight loss medications should be approached with caution. While they can assist in weight loss, they should ideally be used in conjunction with lifestyle changes, including diet and exercise. It's important to discuss any medications you are taking with a healthcare provider to understand their potential effects and side effects.

In summary, effective weight loss is not just about the number on the scale; it involves a holistic approach to health. Here are some recommendations based on your situation:
1. Balanced Diet: Aim for a more varied diet that includes a wide range of fruits, vegetables, whole grains, and plant-based proteins. This will help ensure you are getting the necessary nutrients for overall health and can improve digestive regularity.

2. Moderate Exercise: While running is beneficial, consider incorporating strength training and flexibility exercises to create a well-rounded fitness routine. This can help build muscle, which is important for maintaining a healthy metabolism.

3. Sustainable Weight Loss: Focus on gradual weight loss rather than rapid changes. This is more likely to lead to long-term success and better health outcomes.

4. Professional Guidance: If you have concerns about your diet, exercise routine, or weight loss medications, consider seeking advice from a healthcare professional or a registered dietitian. They can provide personalized recommendations based on your health status and goals.

5. Hydration: Continue to drink plenty of water, as hydration is essential for overall health and can aid in digestion.

Remember, the journey to weight loss and improved health is unique for everyone, and finding a sustainable approach that works for you is key. Stay motivated, and best of luck on your journey!

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