Struggling with Weight Control: Seeking Help for Effective Weight Loss

Q: Struggling with Weight Control: Seeking Help for Effective Weight Loss

Hello, Xiao Yu： The current indicator for assessing obesity is the Body Mass Index (BMI), calculated by dividing weight (in kilograms) by the square of height (in meters), or BW/(Ht)². <br>A normal BMI ranges from 20 to 24. <br>This can help you evaluate what weight range is cons

I love to eat... I want to lose weight... but I have always struggled to control my portion sizes?

I am 158 cm tall and weigh 58 kg.
I've loved eating since elementary school, and I tend to gain weight all over my body.
I want to lose 5 to 10 kg.
I've tried dieting, but it's too difficult for me because I always end up breaking it (I can't resist eating).
I've also taken weight loss pills, but they only caused diarrhea and didn't help me lose weight.
I'm really frustrated because my height hasn't changed, but my weight keeps increasing.
Should I consider going to the hospital to seek help from a doctor?

Xiao Yu, 10~19 year old female. Ask Date: 2005/10/29

Dr. Liao Yaopan reply Family Medicine

Hello, Xiao Yu: The current indicator for assessing obesity is the Body Mass Index (BMI), calculated by dividing weight (in kilograms) by the square of height (in meters), or BW/(Ht)².
A normal BMI ranges from 20 to 24.
This can help you evaluate what weight range is considered ideal for you.
To achieve weight maintenance, dietary restrictions and exercise are still the healthiest methods.
It is essential to control caloric intake and ensure a balanced intake of various nutrients.
Continuous exercise should not be overlooked, and aerobic exercise is also a good option.
If you have any questions, please consult a healthcare professional.
Wishing you good health, Liao Yao-Pan.

Reply Date: 2005/10/29

More Info

Struggling with weight control can be a frustrating experience, especially when previous attempts at dieting or weight loss have not yielded the desired results. Based on your height of 158 cm and weight of 58 kg, it seems you are looking to lose about 5 to 10 kg. It’s important to approach weight loss in a healthy and sustainable manner, as extreme dieting or the use of weight loss medications can lead to negative health consequences.

First and foremost, it’s essential to understand that weight management is a complex issue influenced by various factors, including genetics, metabolism, lifestyle, and psychological aspects. The fact that you have tried dieting and experienced difficulties suggests that a more comprehensive approach may be necessary.

1. Consult a Healthcare Professional:
Given your struggles, it would be beneficial to consult with a healthcare professional, such as a registered dietitian or a physician specializing in weight management. They can provide personalized advice based on your medical history, current health status, and lifestyle. A professional can help you identify any underlying issues that may be contributing to weight gain, such as hormonal imbalances or metabolic disorders.

2. Focus on Balanced Nutrition:
Instead of resorting to extreme dieting or skipping meals, aim for a balanced diet that includes a variety of food groups. This means incorporating whole grains, lean proteins, healthy fats, fruits, and vegetables into your meals. Here are some tips to help you with your nutrition:
- Portion Control: Be mindful of portion sizes. Eating smaller, more frequent meals can help manage hunger and prevent overeating.

- Mindful Eating: Pay attention to what you eat and savor each bite. This practice can help you recognize when you are full and reduce the likelihood of binge eating.

- Healthy Snacking: If you find it difficult to resist snacks, opt for healthier options like fruits, nuts, or yogurt instead of processed snacks high in sugar and fat.

3. Incorporate Physical Activity:
Regular physical activity is crucial for weight management. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, cycling, or swimming. Additionally, include strength training exercises at least twice a week to build muscle, which can help increase your metabolism.

4. Behavioral Changes:
Consider implementing behavioral strategies to support your weight loss journey. This could include:
- Setting Realistic Goals: Aim for gradual weight loss (about 0.5 to 1 kg per week) rather than drastic changes.

- Keeping a Food Diary: Tracking what you eat can help you identify patterns and triggers for overeating.

- Finding Support: Joining a weight loss group or seeking support from friends and family can provide motivation and accountability.

5. Avoid Quick Fixes:
Be cautious of quick-fix solutions like weight loss pills or extreme diets. These methods often lead to temporary results and can harm your health. Instead, focus on making sustainable lifestyle changes that you can maintain in the long run.

6. Stay Positive and Patient:
Weight loss is a journey that requires time and patience. Celebrate small victories along the way and don’t be discouraged by setbacks. Remember that it’s not just about the number on the scale but also about improving your overall health and well-being.

In conclusion, seeking help from a healthcare professional is a wise step in your weight loss journey. They can guide you in creating a personalized plan that fits your needs and lifestyle. By focusing on balanced nutrition, regular physical activity, and positive behavioral changes, you can achieve your weight loss goals in a healthy and sustainable way. Remember, the journey to better health is a marathon, not a sprint, so take it one step at a time.

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