Essential Nutrition Tips for Maintaining Weight and Healthy Eating

Q: Essential Nutrition Tips for Maintaining Weight and Healthy Eating

Hello, Xiaomi： Before losing weight, it's important to understand your ideal body weight. <br>Your height is 150 cm, and your ideal weight range is between 44.65 to 54.45 kg. <br>Therefore, your current weight is already within the ideal range, and you do not need to lose weight.

Nutritional requirements for weight maintenance?

Dear Dr.
Hsieh,
Hello! Last October, I managed to lose two kilograms over the course of a month through strict dietary control, going from 48 kg to 46 kg.
However, I find it challenging to maintain my weight.
I would like to ask how to calculate the portion sizes of meals that contain oil and sugar.
My height is 150 cm, and I am currently 30 years old.

Additionally, if I want to reduce my weight from 46 kg to 43 kg, what are some easier methods for weight loss? I also have a mild binge eating disorder; are there any over-the-counter medications or supplements available that can assist with dietary control?
Thank you very much! I greatly appreciate your help!

Xiao Mi Li, 30~39 year old female. Ask Date: 2006/03/10

Dr. Xie Huimin reply Nutrition

Hello, Xiaomi: Before losing weight, it's important to understand your ideal body weight.
Your height is 150 cm, and your ideal weight range is between 44.65 to 54.45 kg.
Therefore, your current weight is already within the ideal range, and you do not need to lose weight.
Aiming for a weight of 43 kg would be considered underweight, so I hope you can maintain your weight within the ideal range.

Maintaining weight requires proper dietary control along with regular exercise.
An effective exercise regimen should include at least three sessions per week, with each session lasting over thirty minutes, and your heart rate should exceed 130 beats per minute to the point of sweating.

One critical aspect of weight loss is that as you eat less each day, your metabolic rate will also decrease.
Consequently, even if you continue to eat less, your weight may not drop further.
Additionally, irregular eating patterns can lead to various physiological or psychological disorders, such as binge eating disorder, as you mentioned.
Therefore, after reaching your ideal weight, it is essential to return to a normal diet for your body's functions to operate correctly, while still avoiding high-calorie foods.
Sources of fats include oils, peanuts, sunflower seeds, walnuts, etc.
The intake of these should be monitored.
Additionally, be cautious with chicken skin, fish skin, fatty meats, and fried foods, as these are high-calorie items.
Many commercially available milk teas also contain added fats, which should be avoided.

Foods high in sugar include beverages, cakes, bread, candies, and snacks.
If you want to know the detailed fat and sugar content of various foods, consider purchasing items with nutritional labels.

So, if you still wish to reduce your weight to 43 kg, it can be achieved through proper dietary control and sufficient exercise.
If you need more detailed dietary information or have any other questions, I recommend consulting a nutritionist in person, as they can provide you with clearer and more tailored advice.

Reply Date: 2006/03/10

More Info

Maintaining a healthy weight and adopting a balanced diet can be challenging, especially when faced with the pressures of daily life and personal health issues. Based on your profile and concerns, here are some essential nutrition tips and strategies to help you achieve your weight management goals while ensuring you maintain a healthy lifestyle.

Understanding Your Nutritional Needs
First, it's important to understand your daily caloric needs. For someone of your height (150 cm) and weight (46 kg), your basal metabolic rate (BMR) is relatively low. This means that your body requires fewer calories to maintain its current weight. To lose weight, you need to create a caloric deficit, which can be achieved by either reducing your caloric intake or increasing your physical activity.

Calculating Caloric Intake
To maintain your current weight, you might need around 1,200 to 1,500 calories per day, depending on your activity level. To lose weight, aim for a caloric intake that is about 500 calories less than your maintenance level. This can help you lose approximately 0.5 kg per week, which is a safe and sustainable rate of weight loss.

When calculating your meals, focus on the macronutrient composition:
- Carbohydrates: Should make up about 45-65% of your total daily calories. Opt for whole grains, fruits, and vegetables.

- Proteins: Aim for 10-35% of your calories from protein sources such as lean meats, fish, eggs, dairy, legumes, and nuts.

- Fats: Should account for 20-35% of your daily intake. Choose healthy fats from sources like avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats.

Portion Control and Mindful Eating
Given your history of binge eating, practicing mindful eating can be particularly beneficial. This involves paying attention to your hunger cues, eating slowly, and savoring each bite. It can help you recognize when you are full and reduce the likelihood of overeating.

To control portion sizes, consider using smaller plates and bowls, which can help trick your brain into thinking you are eating more. Additionally, measuring out servings of high-calorie foods like oils and sugars can help you stay within your caloric limits.

Healthy Food Choices
Incorporate a variety of foods into your diet to ensure you are getting a balanced intake of nutrients. Focus on:
- Fruits and Vegetables: Aim for at least five servings a day. They are low in calories and high in fiber, which can help you feel full.

- Whole Grains: Choose whole grains over refined grains. They provide more fiber and nutrients.

- Lean Proteins: Include sources like chicken, fish, beans, and legumes. These can help you feel satisfied and maintain muscle mass while losing weight.

- Healthy Fats: Incorporate sources of healthy fats in moderation, such as nuts, seeds, and avocados.

Supplements and Medications
While there are many weight loss supplements available on the market, it is crucial to approach them with caution. Many products are not regulated and can have side effects. It is advisable to consult with a healthcare professional before starting any supplement regimen, especially if you have a history of eating disorders.

Physical Activity
Incorporating regular physical activity into your routine is essential for weight management. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, combined with strength training exercises at least twice a week. Activities like walking, cycling, swimming, or group fitness classes can be enjoyable and effective.

Conclusion
In summary, maintaining a healthy weight and eating well involves understanding your caloric needs, practicing portion control, making healthy food choices, and incorporating physical activity into your daily routine. If you find it challenging to manage your eating habits, consider seeking support from a registered dietitian or a healthcare professional who can provide personalized guidance and strategies tailored to your needs. Remember, sustainable weight loss is a gradual process, and it's important to be patient and kind to yourself along the way.

Similar Q&A

Effective Weight Management: Tips for Healthy Eating Habits

How to effectively control weight? What healthy eating habits should be followed to maintain overall health?

Dr. Cai Xiuwen reply Nutrition
Hello! Maintaining weight requires controlling calorie intake and expenditure. When intake exceeds expenditure, weight increases; when intake is less than expenditure, weight decreases. By managing diet and engaging in appropriate exercise, one can achieve a healthy diet that emp...

How to Eat Nutritiously Without Gaining Weight: Tips from a Nutritionist

Hello, how are you? I saw your name while browsing the nutritionist team at a hospital in Taiwan, so I thought I would chat with you and ask you a question. How can I eat to maintain a great figure like yours? Could you guide me? Since class is about to end, I’ll have to say good...

Dr. Ke Qiuliang reply Nutrition
Hello, Ms. Ke: You are getting better and better! First, thank you for your compliments. To maintain your figure, it's important to control your diet, but exercise is also crucial. Aim for at least three workouts a week, with each session lasting over 30 minutes. You can cho...

Essential Nutrition Tips for Healthy Living in Your Late 20s

Hello, nutritionist: Since both my partner and I are nearly 30 years old and working professionals, we want to take good care of our health to ensure longevity. Currently, I am 170 cm tall and weigh 66 kg. I have quit smoking, do not drink alcohol, sleep more than 7 hours a day, ...

Dr. Cai Xiuwen reply Nutrition
Hello! I'm really glad to see young people becoming aware of the importance of maintaining their health, which is not an easy task. With your height and weight, your current physical condition is within a reasonable range, and your diet and lifestyle are also very healthy. N...

Effective Weight Loss Strategies: Nutrition Tips for a Healthier You

If you are struggling with excess weight, particularly around the abdominal area, here is a suggested nutritional plan and some tips on how to approach weight loss effectively: Nutritional Plan: Breakfast: - Oatmeal topped with fresh berries and a sprinkle of nuts or se...

Dr. Qi Minghua reply Nutrition
Weight control requires not only understanding how to consume a balanced and low-calorie diet but also incorporating exercise and correcting poor eating habits and lifestyle practices. This approach is essential for achieving weight loss, and there is no fixed weight loss diet pl...