Struggling with Weight Loss: A 19-Year-Old's Journey to Health

Q: Struggling with Weight Loss: A 19-Year-Old's Journey to Health

Rain： Your height is 160 cm, and the standard weight range is between 48 to 58 kg. <br>Your weight falls within the ideal range (typically, being over 10% above the ideal weight is considered overweight). <br>If you want to lose weight, it is best to engage in aerobic exercises t

I really want to successfully lose weight?

Hello, Dr.
Hsieh: I just turned 19 this year, and my height is 160 cm.
My weight has increased from 46 kg in the first year of junior high to 55 kg now.
This summer, I decided to lose weight (because two friends I haven't seen in a while told me they lost 8 to 10 kg in one to one and a half months, which was really discouraging).
So, I started following their advice to lose weight by not eating meat, carbohydrates, or sugary foods.
Currently, my daily intake (for three meals) consists of only "one fruit (apple or guava) + two servings of steamed vegetables (bean sprouts or water spinach) + about 10 whole grain crackers." I drink only water, but I take one vitamin B, C, and E supplement each day.
Now, on the third day, I'm gradually feeling weak, a bit dizzy (or having headaches), and my legs feel light.
I'm really worried that this approach might cause problems, but I don't want to give up either; it's very painful! Although my BMI is 21.5, which is considered normal, I have a lot of fat on my thighs and buttocks, making it difficult to wear pants nicely (I have a small belly, but overall, my lower body looks very heavy).
What should I do? I want to lose weight beautifully, just like my two friends, and return to my original weight of 46 kg in one and a half months...
I exercise regularly at night (doing 100 cycles of air cycling, 20 sit-ups, and 20 leg raises for each leg, along with some other exercises I found online that target the thighs, belly, and buttocks).
Since I attend night school, I work during the day, but my job is clerical, so I sit at a desk most of the time.
However, I do take 10 minutes during my lunch break to do some simple exercises.

Y, 10~19 year old female. Ask Date: 2005/08/03

Dr. Xie Huimin reply Nutrition

Rain: Your height is 160 cm, and the standard weight range is between 48 to 58 kg.
Your weight falls within the ideal range (typically, being over 10% above the ideal weight is considered overweight).
If you want to lose weight, it is best to engage in aerobic exercises to boost your metabolism and increase calorie expenditure.
Consuming less than 1000 calories per day leads to nutritional imbalance and may result in fatigue; I believe that forcing yourself to starve to lose weight is inappropriate.
A normal weight loss rate is 0.5 to 1 kg per week.
Rapid weight loss often results in losing not only fat but also water and muscle mass.
If dietary habits are not maintained, the likelihood of regaining weight is high, and over time, this can lead to deteriorating health.
Healthy weight loss methods should be your primary focus.

Your diet needs to be balanced.
Based on our calculations, you still require approximately 1325 calories per day for weight loss.
This translates to about:
1.
Grains: 9 servings (one bowl of rice per meal, filled to about 7-8 parts full; for breakfast, you can have 2 slices of whole grain bread).
2.
Protein (meat, fish, eggs): 3 servings - each serving should be about the size of half your palm (avoid fatty meats, fish belly, pork floss, sausages, etc.).
3.
Vegetables: 4 servings (reduce frying, stir-frying, or braising that requires a lot of oil; opt for steaming, blanching, salads, or soups to vary your dishes).
4.
Fruits: 1 serving - about the size of your fist (avoid fruit juices to retain fiber).
5.
Low-fat milk: 1 cup daily (240 cc).
To meet your body's basic needs, it is essential to have adequate nutrition.
Therefore, this dietary plan may seem overwhelming, which might make you hesitant to follow it.
Consequently, additional exercise is necessary; it is best to engage in activities that elevate your heart rate, at least three times a week for a minimum of 30 minutes each session, such as jogging, cycling, jumping rope, or aerobic dancing (as the exercises you are currently doing are primarily strength training, which may not be as effective for weight loss).

Reply Date: 2005/08/03

More Info

It's great to see your determination to achieve a healthier weight, especially at such a young age. However, it's crucial to approach weight loss in a safe and sustainable manner. Your current strategy of drastically reducing your caloric intake and eliminating entire food groups can lead to negative health consequences, as you've already started to experience symptoms like fatigue and dizziness.

Firstly, let's address your current diet. Consuming only a small amount of fruits, vegetables, and whole grain crackers is not providing your body with the essential nutrients it needs to function properly. While your BMI of 21.5 is within the normal range, it's important to remember that weight is not the only indicator of health. Your body requires a balanced intake of carbohydrates, proteins, and fats to maintain energy levels, support muscle function, and promote overall well-being.

Instead of following extreme diets, consider adopting a more balanced approach to eating. Aim for a diet that includes:
1. Carbohydrates: Choose whole grains, fruits, and vegetables. These foods provide energy and are rich in fiber, which can help you feel full longer.

2. Proteins: Include lean meats, fish, eggs, beans, and legumes. Protein is essential for muscle repair and growth, especially since you are exercising regularly.

3. Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats are important for hormone production and overall health.

4. Hydration: Continue to drink plenty of water, but be mindful of your overall fluid intake, especially if you're exercising.

In terms of exercise, it's fantastic that you're incorporating physical activity into your routine. However, it's important to balance cardio with strength training. While exercises like cycling and sit-ups are beneficial, consider adding full-body strength training exercises to your routine at least twice a week. This can help build muscle, which in turn can increase your metabolism and aid in weight loss.

Moreover, it's essential to set realistic goals for weight loss. A safe and sustainable rate of weight loss is typically around 0.5 to 1 kilogram (1 to 2 pounds) per week. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and a higher likelihood of regaining the weight later on.

Lastly, it's important to listen to your body. If you're feeling weak or dizzy, it may be a sign that your body is not getting enough nutrients. Consider consulting with a registered dietitian or nutritionist who can help you create a personalized meal plan that meets your nutritional needs while still allowing for weight loss.

In summary, focus on a balanced diet, incorporate strength training into your exercise routine, set realistic goals, and listen to your body's signals. Weight loss is a journey, and it's important to prioritize your health and well-being above all else. Remember, the goal is not just to lose weight but to develop healthy habits that you can maintain for life.

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