Key Questions on Weight Loss: Nutrition, Exercise, and Metabolism

Many questions about weight loss?

Hello, I have been overweight since childhood, with a height of only 157 cm.
During my freshman year, I even weighed 66.67 kg.
After two to three years of dietary control and exercise, I have now reduced my weight to around 47 kg.
However, to maintain my current weight, I have to eat very little and exercise regularly; for dinner, I sometimes only eat a kiwi.
I would like to ask whether it's better to exercise every day or every other day for weight loss.
Additionally, I am concerned that exercising (like brisk walking) may make my calves look muscular, so I take hot baths after exercising.
However, this routine often takes 2 to 3 hours.
Since both exercise and bathing can boost metabolism, would it be more effective to exercise one day and take a bath the next?
Also, since I eat very little for dinner, usually just fruit, I tend to have a hearty breakfast.
While people say breakfast can be substantial because it’s the start of the day and calories are easier to burn, if I eat until I feel very full, won't that still lead to weight gain?
Another question...
because of my weight loss journey, I bought a body fat scale that measures weight, body fat, and body water.
However, when I measure after eating, my body fat percentage always shows about 1.5% higher (my usual body fat is around 18-19%).
When is the best time to measure body fat? Additionally, I have a tendency to retain water, especially before and during my menstrual cycle, but this machine doesn’t seem to detect it.
Is it because water retention cannot be measured? Sometimes, even after sweating a lot from exercising and bathing, my weight, body water, and body fat percentage decrease.
How can I tell if I’m losing fat or just water weight?
One more question (sorry for all my inquiries ^^”).
Since I have now reduced my weight to around 46-47 kg, my daily caloric needs are much lower than before.
As far as I know, to lose weight, one should reduce caloric intake by 500 calories daily for noticeable results.
However, based on my weight, if I calculate my basal metabolic rate, reducing my intake by 500 calories would put me below 1000 calories, right? If I consume less than 1000 calories, my basal metabolism would also decrease, wouldn’t it? If I eat below 1000 calories but still exercise, wouldn’t that prevent my metabolism from slowing down? If so, how should I adjust the amount and duration of my exercise?
I know that 46-47 kg is not considered overweight, and a body fat percentage of 18-19% is normal.
However, I have a small frame, so I still appear somewhat chubby, especially in my lower body, with a hip circumference of 35.5 inches and thighs close to 50 cm.
Moreover, I tend to gain weight easily.
I hope to reduce my body fat to below 18%, as I’ve heard that this makes it harder to gain weight.
I would like to lose another 2 kg.
Please advise me on how to adjust my diet and exercise! Thank you so much!! ^^”

zoe, 20~29 year old female. Ask Date: 2004/11/03

Dr. Cai Xiuwen reply Nutrition

Hello! Your height is 157 cm, and your ideal weight range should be between 49-59 kg.
Your current weight is below the ideal weight range, and it is not recommended for you to continue losing weight, as being underweight can affect your immune system.
If you are dissatisfied with your body shape, you can focus on targeted exercises to tighten your muscles, which can improve your body contours rather than just reducing weight.
Simply losing weight may result in a loose physique even if the number on the scale decreases.
It is recommended to engage in physical activity for about 30-60 minutes each day.
Developing a daily exercise habit is beneficial, as it not only boosts metabolism but also strengthens specific muscle groups to enhance your body lines.
While soaking in a bath is less effective for metabolism compared to exercise, taking care of your skin afterward can improve its condition and contribute to your overall beauty.
It is best to maintain a balanced diet for all three meals, including the six major food groups: grains, vegetables, fish, meat, beans, eggs, fruits, and dairy.
Satiety does not always correlate with caloric intake; consuming more vegetables can lead to fullness without high calories.
Currently, commercially available body fat scales measure body fat through conductivity, which can be influenced by body water content, fat, body tissues, and even factors like weather, clothing material, and other electronic devices on your body.
It is important to account for these variables to obtain meaningful measurements.
The issue of edema is not solely due to body water levels; poor blood circulation can also cause peripheral edema.
Consequently, body fat scales may not show significant differences.
In summary, I recommend visiting a nutrition consultation clinic to keep a food diary of your daily meals and discuss them face-to-face with a nutritionist.
This will allow the nutritionist to provide tailored dietary advice suitable for you.
In addition to general exercise, you can also strengthen specific muscle groups.
This advice is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Department of Health.

Reply Date: 2004/11/03

More Info

Hello! Thank you for sharing your journey and concerns regarding weight loss, nutrition, and exercise. It's commendable that you've made significant progress in managing your weight and health. Let's address your questions systematically.

Daily Exercise vs. Every Other Day
When it comes to exercise frequency, consistency is key. Ideally, engaging in physical activity most days of the week is beneficial. This could mean daily exercise or a structured routine that includes rest days. If you find daily workouts too taxing, consider alternating between different types of exercises (e.g., strength training one day and cardio the next) to allow your body to recover while still being active.

Exercise and Muscle Appearance
Your concern about developing bulky calves from walking is common. However, walking is generally a low-impact exercise that tones rather than bulks up muscles. If you're worried about muscle appearance, you might want to incorporate a variety of exercises, including flexibility and strength training, which can help create a balanced physique without excessive bulk.

Bathing After Exercise
Taking a hot bath after exercising can help relax your muscles and may aid recovery. However, it’s important to note that while both exercise and bathing can enhance metabolism, they serve different purposes. You can certainly alternate days for exercise and bathing, but ensure that you are still getting enough physical activity each week.

Breakfast and Weight Management
Eating a substantial breakfast can indeed kickstart your metabolism for the day. However, if you find yourself feeling overly full, it’s essential to listen to your body. Consuming more calories than you burn, regardless of the meal timing, can lead to weight gain. Focus on balanced meals that include protein, healthy fats, and complex carbohydrates to keep you satiated without overeating.

Measuring Body Fat
For the most accurate body fat measurements, it’s best to measure under consistent conditions—ideally, at the same time of day, preferably in the morning after waking up and before eating or drinking. This helps minimize the impact of hydration levels on your readings. Water retention can indeed affect your measurements, especially around your menstrual cycle, so consider this when interpreting your results.

Understanding Weight Fluctuations
It's common to see fluctuations in weight and body composition due to water retention, especially after exercise or during certain times of the month. To differentiate between fat loss and water loss, track your weight and body fat percentage over time rather than focusing on daily changes.

Caloric Intake and Metabolism
You are correct that consuming fewer than 1000 calories can lead to a decrease in your metabolic rate. It’s crucial to maintain a balanced diet that meets your nutritional needs while still allowing for weight loss. A deficit of 500 calories per day is a common recommendation for sustainable weight loss, but this should be calculated based on your total daily energy expenditure (TDEE).

Adjusting Diet and Exercise
To lose additional weight while maintaining muscle mass, consider a balanced approach that includes:
- Adequate Protein: Ensure you’re consuming enough protein to support muscle maintenance and repair.

- Strength Training: Incorporate resistance training to help maintain muscle mass while losing fat.

- Balanced Meals: Focus on whole foods, including fruits, vegetables, lean proteins, and whole grains, to ensure you’re getting the nutrients you need without excessive calories.

Conclusion
Your goal of reducing body fat while maintaining a healthy weight is achievable with the right balance of diet and exercise. It’s essential to listen to your body and adjust your approach as needed. If you find it challenging to create a sustainable plan, consider consulting a registered dietitian or a nutritionist who can provide personalized guidance based on your specific needs and goals.

Remember, the journey to health is a marathon, not a sprint. Celebrate your progress, and focus on creating a lifestyle that supports your well-being. Best of luck on your journey!

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