Struggling to Lose Weight: Seeking Effective Solutions for Busy Professionals - Internal Medicine

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Hello! Thank you for reaching out with your concerns about weight loss and health. It sounds like you are facing several challenges, including a busy lifestyle, dietary habits, and family health history. Let's break down your situation and explore some effective strategies for weight management that can fit into your daily routine.


Understanding Your Situation
You mentioned that you are 174 cm tall and weigh 97 kg, which gives you a Body Mass Index (BMI) of approximately 32, categorizing you as obese. This can indeed increase your risk for various health issues, especially considering your family history of stroke and diabetes. Additionally, having fatty liver disease (non-alcoholic fatty liver disease) can complicate your weight loss efforts, as it often requires careful management of diet and lifestyle.


Dietary Adjustments
1. Regular Meal Patterns: You indicated that you often eat out for lunch and dinner. While this can be convenient, it often leads to higher calorie intake and poorer food choices. Try to prepare meals at home whenever possible. Focus on whole foods such as vegetables, lean proteins (like chicken, fish, or legumes), and whole grains. Meal prepping can save time and help you control portion sizes.

2. Mindful Eating: Since you mentioned a tendency to overeat, practicing mindful eating can be beneficial. This involves paying attention to what you eat, savoring each bite, and recognizing hunger and fullness cues. Try to eat without distractions, such as TV or smartphones, to help you focus on your meal.

3. Healthy Snacking: If you find it hard to resist snacking, opt for healthier options. Keep fruits, nuts, yogurt, or cut vegetables handy. These can satisfy cravings without adding excessive calories.


Incorporating Exercise
1. Maximize Your Swimming Sessions: Swimming is an excellent low-impact exercise that can help you burn calories and improve cardiovascular health. If you can only swim once a week, consider adding short, manageable workouts at home. Even 15-20 minutes of bodyweight exercises (like squats, push-ups, or planks) can be effective.

2. Increase Daily Activity: Look for opportunities to be more active throughout your day. This could include taking the stairs instead of the elevator, walking during breaks, or even doing household chores more vigorously. Every bit of movement counts!
3. Set Realistic Goals: Instead of aiming for drastic weight loss, set small, achievable goals. For example, aim to lose 0.5 to 1 kg per week. This is a sustainable approach that can lead to lasting changes.


Professional Guidance
Given your health concerns, it may be beneficial to consult with a healthcare professional. Here are a couple of options:
1. Metabolic Clinic: Visiting a metabolic clinic can provide you with tailored advice and possibly medication that can assist with weight loss, especially if lifestyle changes alone are not yielding results. They can also monitor your liver health and overall metabolic function.

2. Nutritionist or Dietitian: A registered dietitian can help you create a personalized meal plan that fits your lifestyle and preferences. They can also provide strategies for managing cravings and emotional eating.

3. Traditional Chinese Medicine (TCM): If you are interested in alternative approaches, consulting with a TCM practitioner for acupuncture or herbal remedies may offer additional support. However, ensure that any treatment is complementary to conventional medical advice.


Conclusion
In summary, while your busy lifestyle poses challenges, small, consistent changes can lead to significant improvements in your health. Focus on balanced meals, incorporate physical activity into your daily routine, and seek professional guidance to support your weight loss journey. Remember, patience and persistence are key. Best of luck on your path to better health!