Is My Weight Loss Approach Too Extreme? Seeking Nutrition Advice

Is this weight loss method too extreme?

Hello Dr.
Tsai,
I am 19 years old, currently weighing 56 kg (down to 54 kg).
My body shape resembles a pear (with an extremely overweight lower body), but my upper body is very thin, making it difficult for me to find jeans that fit.
My current meals are as follows:
Breakfast: 290 cc of skim milk (purchased from a convenience store) + 3 pieces of lettuce (about the size of my palm) + one fried egg (I soak the toast in oil before eating).

Lunch: 2 servings of vegetables (either cabbage or water spinach) + one piece of tofu (measuring 5 cm x 5 cm x 1 cm) — both are braised (the braising sauce is not oily, dark brown in color, with a slight herbal taste).
I do not add any soup or seasonings, and I rinse the vegetables before eating.

Dinner: 1 serving of vegetables (cabbage or water spinach) + one piece of tofu — the preparation is the same as lunch, but I do not rinse the tofu for dinner (though I do drain it).

Sometimes, I have a cup of black coffee after lunch, and occasionally in the evening (about 250-300 cc each time).

Exercise: I take a 20-30 minute walk after lunch, and in the evening, I massage my calves (as I have noticed muscle development) and do some simple leg raises.
My job is desk-based, and I only have two physical education classes a week (90 minutes total, where I chose table tennis).
I sleep about 6-7 hours a night (with an additional 30-minute nap at noon), and I drink approximately 3000-3400 cc of water daily.

I only occasionally eat fruit (because I have to go to class immediately after work and have no time to buy it, plus there are no fruit vendors at my workplace).
On weekends, I also have a part-time job in the service industry where I have to stand.

Is my weight loss approach too extreme? What should I do about the muscle that is starting to show in my calves? I don’t want to develop "cankles," muscular legs, or maintain a pear-shaped figure.
I only weighed 47 kg when I graduated from middle school...

Y, 10~19 year old female. Ask Date: 2005/11/04

Dr. Cai Xiuwen reply Nutrition

Hello! Based on your work and eating habits, it seems very challenging, and I truly sympathize with you.
Your weight is not excessive, but your current dietary habits could have long-term effects on your health.
First, it is essential to maintain a balanced diet with the six major food groups, ideally in equal proportions.
For lunch and dinner, you should not only consume vegetables and tofu; it is important to include staple foods such as rice or noodles.
Aim to eat five servings of fruits and vegetables daily.
Regarding your calves, if you need to wear shoes to increase your height, it is best to choose shoes that elevate both the front and back, rather than opting for high heels, as they can be detrimental to your calves and place additional strain on your spine.
As for lower body obesity, due to your body type, fat tends to accumulate in the lower body, especially since your work involves mostly sedentary activities.
I recommend that you strengthen your lower body through exercise.
For specific exercises that target the abdomen and glutes, you may consult a rehabilitation physician or physical therapist.
Exercise can help increase muscle firmness and burn calories.
Wishing you success!
This response is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Department of Health.

Reply Date: 2005/11/04

More Info

Your weight loss approach raises several concerns, particularly regarding the sustainability and health implications of your current dietary and exercise habits. At 19 years old, your body is still developing, and it’s crucial to adopt a balanced approach to nutrition and physical activity that supports your overall health rather than just focusing on weight loss.

Current Diet Analysis
From your description, your current diet appears to be extremely low in calories and lacks essential nutrients. Here’s a breakdown of your meals:
- Breakfast: Skim milk, lettuce, and one egg.

- Lunch: Two servings of vegetables and a small piece of tofu.

- Dinner: Similar to lunch with one serving of vegetables and tofu.

This diet is very restrictive and likely does not provide adequate energy or nutrients. While it’s good that you’re consuming vegetables and some protein, you’re missing out on essential food groups, particularly whole grains, healthy fats, and a variety of fruits. These foods are vital for providing energy, supporting metabolic functions, and maintaining hormonal balance.

Potential Risks
1. Nutritional Deficiencies: Your current diet may lead to deficiencies in vitamins and minerals, which can affect your immune system, bone health, and overall well-being. For instance, a lack of carbohydrates can lead to fatigue and decreased performance in physical activities.

2. Muscle Loss: While you’re concerned about gaining muscle in your calves, a very low-calorie diet can lead to muscle loss rather than gain. Your body may start breaking down muscle tissue for energy if it doesn’t receive enough calories.

3. Metabolic Slowdown: Extreme calorie restriction can slow down your metabolism, making it harder to lose weight in the long run and easier to regain weight once you return to a normal eating pattern.

4. Disordered Eating Patterns: Your relationship with food may become unhealthy if you continue to restrict your intake. This can lead to binge eating or other disordered eating behaviors.

Recommendations for a Healthier Approach
1. Balanced Diet: Aim for a more balanced diet that includes a variety of food groups. Incorporate whole grains (like brown rice or quinoa), healthy fats (such as avocados, nuts, and olive oil), and a wider variety of fruits and vegetables. This will help you meet your nutritional needs while still managing your weight.

2. Increase Caloric Intake Gradually: Instead of drastically increasing your caloric intake, consider adding about 100-200 calories per week until you reach a more sustainable level. This could involve adding a piece of fruit, a serving of whole grains, or a small amount of healthy fats to your meals.

3. Strength Training: Incorporate strength training exercises into your routine. This can help you build muscle and improve your body composition. Focus on exercises that target all major muscle groups, not just your legs.

4. Hydration: While it’s great that you’re drinking plenty of water, ensure that you’re also getting enough electrolytes, especially if you’re active. Consider including sources of potassium (like bananas or sweet potatoes) and magnesium (like nuts and seeds) in your diet.

5. Consult a Professional: It may be beneficial to consult with a registered dietitian or a nutritionist who can help you create a personalized meal plan that meets your needs and supports your goals. They can also help address any concerns about your body image and relationship with food.

6. Focus on Health, Not Just Weight: Shift your focus from just losing weight to improving your overall health and well-being. This includes getting enough sleep, managing stress, and engaging in physical activities that you enjoy.

Conclusion
Your current weight loss strategy is likely too extreme and unsustainable. By adopting a more balanced and gradual approach to nutrition and exercise, you can achieve your weight loss goals while maintaining your health and well-being. Remember, it’s essential to listen to your body and prioritize your overall health over a specific number on the scale.

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