Struggling with Weight Loss: Nutrition Tips for Busy Students

I want to lose weight?

Hello, Dr.
Liu.
My height is 155 cm and my weight is 53.6 kg.
I feel that I am still quite overweight.
For breakfast, I eat fried noodles, for lunch, I have a buffet meal, and for dinner, I sometimes eat two pieces of bread or instant noodles.
I tend to eat very quickly; when I see something delicious, I can't help but eat it fast.
What should I do? Sometimes when I'm really hungry, all I can think about is food, and I even shake when I'm working due to hunger.
I have excess fat on the inner thighs and a significant amount of belly fat.
Every night before bed, I do 40 sit-ups, 15 side leg raises, and 20 front leg raises (I've been doing these exercises for a long time, but sometimes I skip them when I'm too tired).
On weekends, I hula hoop for a few minutes (and I do sweat), but I can't do it for too long because my feet become uncomfortable.
I am a night school student and work during the day (standing job), so I easily feel fatigued, and my thigh muscles are sore.
I have many questions, so Dr.
Liu, please take a close look and respond to me!

pinggu, 20~29 year old female. Ask Date: 2002/04/04

Dr. Liu Qiaoyun reply Nutrition

Hello, let me reassure you that confidence is the first key to success.
You must have confidence! Losing weight is not a complex matter; it can be summed up in a seven-word mantra: eat less, move more, and be persistent (memorize this and think about it before you eat).
Seeing how seriously you are exercising, you can definitely lose weight! While it's not rocket science, there are some tips: (1) Make sure to eat plenty of vegetables—but not fruits.
Eat raw vegetables without salad dressing, pickled vegetables, or steamed greens.
Vegetable soup is fine as long as you don’t add sugar or oil, so if you're hungry, eat more greens.
(2) Avoid fried foods, greasy foods, and high-fat foods.
(3) Don't drink sugary beverages or eat desserts—those with added sugar.
Today, I’ll share three tips with you.
If you follow these daily and don’t lose weight, I’ll treat you! But you must remember to do this every day, and keep up with your exercise as well.
You should be able to lose about 2 kilograms in a month, and by summer, you’ll be slim! Remember to do this every day.

Wishing you a slim and beautiful figure!

Reply Date: 2002/04/04

More Info

Hello! It sounds like you're facing a challenging situation with your weight and eating habits, especially as a busy student balancing work and school. Let's break down your concerns and provide some actionable nutrition tips to help you manage your weight effectively.

Understanding Your Current Situation
From your description, it seems you are consuming meals that may not be the most nutritious. Breakfast of fried noodles, a self-service lunch, and sometimes bread or instant noodles for dinner may not provide the balanced nutrition your body needs. Eating quickly can also lead to overeating, as it takes time for your brain to receive signals from your stomach that you are full. Additionally, the feelings of hunger and fatigue you're experiencing could be linked to inadequate nutrition and possibly not enough calories from wholesome foods.

Nutrition Tips for Busy Students
1. Balanced Meals: Aim for balanced meals that include a source of protein, healthy fats, and complex carbohydrates. For example:
- Breakfast: Instead of fried noodles, consider oatmeal topped with fruits and nuts or a smoothie with spinach, banana, and protein powder.

- Lunch: Choose a balanced plate with lean protein (like chicken or tofu), a variety of vegetables, and a whole grain (like brown rice or quinoa).

- Dinner: If you opt for bread, try whole-grain options and pair it with a protein source (like eggs or turkey) and a side of vegetables.

2. Mindful Eating: Slow down while eating. Try to chew your food thoroughly and savor each bite. This practice can help you recognize when you are full and reduce the likelihood of overeating.

3. Healthy Snacks: Keep healthy snacks on hand to avoid getting too hungry, which can lead to binge eating. Options include fruits, yogurt, nuts, or cut-up vegetables with hummus.

4. Hydration: Sometimes, feelings of hunger can actually be signs of dehydration. Make sure to drink plenty of water throughout the day. Aim for at least 8 cups (64 ounces) daily, and consider drinking a glass of water before meals.

5. Regular Exercise: While you are already doing some exercises like sit-ups and leg raises, consider incorporating more variety. Activities like walking, cycling, or swimming can be less strenuous on your legs and provide a good cardiovascular workout. Aim for at least 150 minutes of moderate aerobic activity each week.

6. Sleep and Stress Management: Lack of sleep can affect your metabolism and increase cravings for unhealthy foods. Try to establish a regular sleep schedule, aiming for 7-9 hours of sleep per night. Additionally, consider stress-relief techniques such as yoga, meditation, or deep-breathing exercises.

7. Plan Ahead: Given your busy schedule, meal prepping can be a lifesaver. Prepare meals in advance so you have healthy options ready to go. This can help you avoid the temptation of fast food or unhealthy snacks.

Conclusion
It's important to remember that weight loss is a gradual process, and making small, sustainable changes to your diet and lifestyle can lead to long-term success. Focus on nourishing your body with wholesome foods, practicing mindful eating, and incorporating regular physical activity into your routine. If you continue to struggle with your weight or eating habits, consider seeking guidance from a registered dietitian or nutritionist who can provide personalized advice tailored to your specific needs.

Stay positive and patient with yourself as you work towards your health goals!

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