Weight Loss Challenges: Symptoms and Solutions

Phenomena Occurring During Weight Loss Period

Hello, Nutritionist:
Since last year, I have gradually started my weight loss journey.
I am 156 cm tall and weighed 67 kg at my heaviest, so I began to exercise and follow the diet plan below to lose weight.
However, I only consume this diet plan once a month at most, and sometimes I go two months without it, and my weight has plateaued at 60 kg.
Previously, when I was actively following the plan, I felt fine, and my work was even more strenuous than it is now, with no discomfort at all.
However, in July, I started my second round of weight loss, following the same diet plan, but I began to experience bone pain, dizziness, and a significant loss of appetite.
The day after starting the diet, I went to a water amusement park, and the next morning I woke up with a headache, dizziness, sore throat, and body aches.
I consulted a doctor who suggested I might have gastroenteritis and prescribed medication.
After four days, my headache and sore throat improved, but my body aches, weakness, and dizziness have not resolved.
(P.S.
After five days on the diet, I have lost about 2 kg.) Additionally, due to work commitments, I have been sleeping very late, around 2 to 3 AM, but my job is sedentary, involving long hours in front of a computer.
(Furthermore, since I felt unwell the past two days, I have taken ample rest, but there seems to be no improvement.)
After describing my condition, I would like to ask you:
(1) Is my poor physical condition due to weight loss, or is my gastroenteritis still unresolved? Or could there be other reasons? If it is due to other reasons, which specialty should I consult?
(2) Attached is the diet plan for your reference.
If I want to continue losing weight, can I follow this diet plan again in one to two months? Thank you for your response, and I appreciate your help!
P.S.
Here is the diet plan I followed: "Weight Loss Soup" ingredients: 2-3 tomatoes, 1 head of cabbage, 2 green peppers, 1 small bunch of celery, 2 packets of dried onions or 2 fresh onions, cilantro.

Day 1: Only eat fruits, any kind except bananas, and drink non-sugary beverages.

Day 2: Only eat raw vegetables (washed with salt water, not cooked, can add some low-calorie dressing), can be eaten with "Weight Loss Soup" until full.
Eat plenty of green vegetables, avoid beans or corn.
For dinner, reward yourself with one potato with butter; no fruits today.

Day 3: Eat fruits, raw vegetables, and "Weight Loss Soup" freely, but no potatoes.

Day 4: Only eat bananas (up to three) and skim milk; drink plenty of water besides the soup.

Day 5: Only eat beef (can add a little satay sauce for flavor) and tomatoes (can also be beef stir-fried with tomatoes).
Maximum of 10 to 20 ounces (0.37 to 0.7 kg) of beef and six tomatoes.
Drink six to eight cups of water today to flush out acidity from the body.
Don’t forget to drink the soup at least once.

Day 6: Eat beef and vegetables; you can indulge, having two or three steaks with salad, but no potatoes, and drink the soup at least once.

Day 7: Eat brown rice, unsweetened juice, and vegetables until full, and remember to drink the soup at least once.

Xiao Wei, 30~39 year old female. Ask Date: 2007/08/02

Dr. Xie Huimin reply Nutrition

Dear Xiao Wei,
1.
The current situation may be due to changes in dietary habits combined with the onset of gastroenteritis, leading to discomfort in the body.
2.
For normal weight loss, we do not recommend the long-term use of special diets unless weight loss has plateaued after reaching a certain stage.
In such cases, some special diets, like fruit-based meals, may be adopted, but these are not recommended for long-term use.
For most people, starting a special diet may lead to rapid weight loss; however, once the body adapts to that dietary pattern, it becomes difficult to lose more weight, and the same diet may not be suitable for everyone.
A balanced diet combined with moderate exercise is the key to sustainable weight loss.
The exercise regimen should follow the "333 principle": at least three times a week, with each session lasting at least thirty minutes, maintaining a heart rate of 130 beats per minute to achieve exercise benefits.
A weight loss of 0.5 to 1 kilogram per week is advisable; only through a balanced diet and consistent exercise can one achieve a healthy and slender figure!
3.
The design of a weight loss menu should still adhere to the principle of balanced nutrition, avoiding any form of dietary bias or deficiency in the six essential nutrients.
Below is a suggested intake of 1400 calories per day:
1.
Staple foods (rice, noodles, whole grains, root vegetables): no more than two bowls per day.
2.
Vegetables: three servings per day.
3.
Meat: no more than five servings per day (one serving is about the size of three fingers).
4.
Fruits: two servings per day (one serving is about the size of a fist).
5.
Fats: 2 to 3 tablespoons.
6.
Dairy: one serving (approximately 240 cc).
Cooking methods should prioritize boiling, steaming, baking, or braising instead of frying or pan-frying.
When consuming meat, it is best to remove the skin, and when drinking soup, skim off any floating oil.
It is advisable to avoid sweet beverages and snacks.
A normal low-calorie diet is essential for maintaining long-term weight loss results!

Reply Date: 2007/08/02

More Info

Understanding weight loss challenges can be quite complex, especially when considering the various factors that influence our bodies' responses to diet and exercise. Based on your description, it seems that you have encountered several issues that may be contributing to your current state of health and weight loss plateau.

1. Physical Symptoms and Their Causes
You mentioned experiencing bone pain, dizziness, and a lack of appetite, which can be concerning. These symptoms could be attributed to several factors:
- Nutritional Deficiencies: If your diet is overly restrictive, as it appears to be with the "瘦身湯" (weight loss soup) regimen, you may not be getting enough essential nutrients. This can lead to fatigue, dizziness, and muscle or bone pain. A balanced diet is crucial for maintaining energy levels and overall health.

- Dehydration: If you are not consuming enough fluids, especially while on a restrictive diet, dehydration could also be a factor in your dizziness and fatigue. It’s important to drink adequate water throughout the day.

- Underlying Health Issues: Your previous diagnosis of gastroenteritis could still be affecting your digestive system. If your symptoms persist, it may be wise to consult a gastroenterologist to rule out any lingering issues.

- Sleep Deprivation: Working late hours and not getting enough sleep can significantly impact your physical health and weight loss efforts. Lack of sleep can lead to hormonal imbalances that affect hunger and metabolism, making it harder to lose weight.

2. Dietary Considerations
Regarding your current diet, while it may lead to short-term weight loss, it is not sustainable or healthy in the long run. Here are some points to consider:
- Sustainability: A diet that is too restrictive can lead to feelings of deprivation, which may cause binge eating or abandoning the diet altogether. Instead, focus on a balanced approach that includes a variety of foods.

- Balanced Nutrition: Incorporate a mix of macronutrients—proteins, fats, and carbohydrates—along with plenty of fruits and vegetables. This will help ensure you are getting the vitamins and minerals your body needs to function properly.

- Consult a Professional: It would be beneficial to work 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.

3. Exercise and Activity Levels
While exercise is an important component of weight loss, it should be balanced with adequate rest and recovery. Here are some suggestions:
- Variety in Exercise: Incorporate different types of physical activity, including strength training, cardiovascular exercises, and flexibility workouts. This can help prevent plateaus and keep your routine enjoyable.

- Listen to Your Body: If you are feeling fatigued or unwell, it’s important to allow your body to rest. Overtraining can lead to injuries and further health complications.

4. Next Steps
To address your concerns:
- Consult a Healthcare Provider: Given your symptoms and the challenges you are facing, it would be wise to consult a healthcare professional. A primary care physician or an endocrinologist can help assess your overall health and any underlying issues that may be affecting your weight loss.

- Reevaluate Your Diet: Consider moving away from highly restrictive diets and towards a more balanced, sustainable eating plan. This will not only help with weight loss but also improve your overall health and well-being.

- Focus on Lifestyle Changes: Instead of quick fixes, aim for gradual lifestyle changes that you can maintain long-term. This includes improving your sleep hygiene, managing stress, and finding enjoyable physical activities.

In conclusion, weight loss is a multifaceted journey that requires a holistic approach. By addressing your diet, exercise, and overall health, you can create a sustainable plan that promotes not only weight loss but also long-term health and well-being. Remember, it’s important to be patient with yourself and recognize that progress takes time.

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