Struggling to Lose Weight: Nutrition and Exercise Challenges

I have been unable to lose weight?

I have been struggling to lose weight lately.
I have tried some weight loss supplements that target fat reduction.
Although my body shape has changed, my weight has remained at 48 kg.
I am 154 cm tall and I usually exercise by jogging at the gym or using the treadmill, and sometimes I go cycling outdoors.
For my meals, I combine breakfast and lunch and eat until I'm about 80% full.
Sometimes I make juice without added sugar.
For dinner, I eat very little, trying not to overeat.
After eating, I take a walk instead of sitting down immediately.
Sometimes, if I eat a lot for breakfast and lunch, I hardly eat anything for dinner, maybe just some fruit.
I usually stop eating after 7:30 PM, but my weight just won't budge.
Even with the weight loss supplements, I haven't seen any decrease.
I don't understand why.

Yin, 10~19 year old female. Ask Date: 2016/01/06

Dr. Cai Xiuwen reply Nutrition

Hello! The most important aspect of weight control is managing caloric intake.
Additionally, it is advisable to minimize the consumption of simple carbohydrates.
If not monitored, fruit juice can be very high in calories; it is recommended that you do not exceed 200cc per day, or alternatively, replace juice with two fist-sized servings of fresh fruit daily.
Consuming only fruit, which is high in simple carbohydrates, can lead to an imbalanced diet and may cause fluctuations in blood sugar levels, potentially affecting the body's energy metabolism.
It is recommended to maintain a balanced diet or consult a nutritionist at a dietary consultation clinic to discuss your dietary needs in detail, allowing for adjustments based on your specific dietary issues.
This advice is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.
Wishing you health and safety!

Reply Date: 2016/01/06

More Info

Struggling with weight loss can be a frustrating experience, especially when you feel like you're doing everything right but not seeing the results you desire. Based on your description, it seems that you are already engaging in regular exercise and trying to manage your diet. However, there are several factors that could be influencing your weight loss journey, and understanding these can help you overcome the plateau you are experiencing.

Understanding Weight Loss
First, it's important to recognize that weight loss is not solely about the number on the scale. Body composition, which includes the ratio of fat to muscle, plays a significant role in how we perceive our bodies. It’s possible to lose fat while gaining muscle, which may not result in a significant change in weight. This is particularly relevant if you are engaging in strength training or resistance exercises, as they can lead to muscle gain.

Nutrition Considerations
From your description, it sounds like you are trying to eat healthily by consuming smaller portions and avoiding late-night snacks. However, there are a few aspects of your diet that might need adjustment:
1. Caloric Intake: Even if you are eating smaller portions, it’s crucial to ensure that you are not consuming too few calories. When the body is in a caloric deficit for an extended period, it can slow down metabolism as a survival mechanism. This can lead to a plateau in weight loss. Consider tracking your caloric intake to ensure you are consuming enough to support your activity level while still being in a deficit.

2. Macronutrient Balance: Ensure that your diet includes a balance of carbohydrates, proteins, and fats. Carbohydrates are essential for energy, especially if you are exercising regularly. Proteins are crucial for muscle repair and growth, while healthy fats support overall health. A diet too low in any macronutrient can hinder your weight loss efforts.

3. Meal Timing: While it’s good that you are mindful of not eating too late, the timing of your meals can also affect metabolism. Eating smaller, more frequent meals throughout the day can help keep your metabolism active. Consider having a balanced snack between meals if you feel hungry.

4. Hydration: Sometimes, our bodies can confuse thirst with hunger. Ensure you are drinking enough water throughout the day, which can also aid in digestion and metabolism.

Exercise Considerations
Your exercise routine seems to include a mix of cardio and possibly some strength training. Here are some suggestions to enhance your workout regimen:
1. Variety in Workouts: If you are doing the same type of exercise repeatedly, your body may adapt, leading to diminished returns. Incorporate different forms of exercise, such as high-intensity interval training (HIIT), strength training, or group classes, to challenge your body in new ways.

2. Increase Intensity: If you have been exercising at a moderate intensity, consider increasing the intensity of your workouts. This can be achieved by increasing the speed, duration, or resistance of your exercises.

3. Strength Training: If you haven’t already, incorporate strength training into your routine at least two to three times a week. Building muscle can increase your resting metabolic rate, helping you burn more calories even when you are not exercising.

Psychological Factors
Lastly, don’t underestimate the psychological aspect of weight loss. Stress, sleep, and emotional well-being can all impact your ability to lose weight. Ensure you are getting enough sleep, managing stress effectively, and maintaining a positive mindset.

Conclusion
In summary, while you are on the right track with your exercise and dietary habits, consider evaluating your caloric intake, macronutrient balance, meal timing, and exercise variety. If you continue to struggle, it may be beneficial to consult with a registered dietitian or a personal trainer who can provide personalized guidance based on your specific needs and goals. Remember, weight loss is a journey, and it’s important to be patient and kind to yourself along the way.

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