I was born with a hard time losing weight. I treated depression and lost 20 pounds in half a year.

Many women have tried all kinds of weight loss remedies, only to end up gaining more weight. Nutritionists remind us that although eating less and exercising more is the best strategy for weight loss, the correct way to lose weight is to first formulate a weight loss plan to avoid problems such as weight loss plateau or decreased body metabolic rate, reduce the risk of regaining weight and achieve real weight loss results.

Nutritionists remind us that although eating less and exercising more is the best strategy for weight loss, the correct way to lose weight is to first formulate a weight loss plan to avoid regaining weight and achieve real weight loss results.

Nutritionist Lin Jiazhen pointed out that many women know that in order to lose weight, they must first calculate calories and use a low-calorie diet to lose weight. Generally, they can achieve rapid weight loss in a short period of time, but most of the weight lost is water and muscle. Once they return to their original diet, the weight will immediately return, and the weight that comes back is the troublesome "fat".

Starving for years to lose weight

Miss Jian, a 45-year-old who works in the financial industry, said that she has been chubby since she was a child because she inherited the obesity-prone physique from both her parents' families. She doesn't eat much and doesn't dare to eat the things she likes. Whenever she sees others eating meat with big mouthfuls and enjoying sweets, she envy them! Even during pregnancy, you must avoid certain foods, but even so, your weight will continue to increase! As you get older and your metabolism gets worse, even if you only eat two meals a day, your weight will continue to undermine your confidence! She said: "I often joke with my friends that I have been trying to lose weight my entire life, even during my pregnancy, but I have only gained more weight!"

Miss Jane said helplessly that she had tried every possible way to lose weight, from childhood to adulthood, and if you add up the money she had spent on losing weight, she could probably buy a high-end imported car! However, the more I wanted to lose weight quickly, the more the needle on the scale kept going in the opposite direction. I lost so much weight that I was almost suffering from depression. Not only did I have no confidence, I also became reluctant to go out and was unhappy every day!

Ms. Jane had tried many ways to lose weight over the years but failed. Later, with professional help, she finally succeeded in losing weight. (Photo courtesy of Yadeli Lifestyle Clinic)

Worried about becoming a "three-high person" due to obesity, Ms. Jian decided to give herself another chance. In order to lose weight correctly and avoid gaining weight again, she sought the help of a professional weight loss physician. The first blood test report was full of red, which shocked her. After careful diagnosis and evaluation by a professional doctor, and the prescription of appropriate weight-loss medication and related dietary advice, she finally lost weight smoothly. The feeling of losing weight made her very happy.

In this way, Miss Jane lost at least 20 kilograms in 6 months and continued to approach her target weight! During the weight loss process, she could eat without feeling hungry and could easily regain her graceful figure. Most importantly, the red marks on her blood test report also disappeared. After successfully losing weight, her complexion and spirit also improved. She said it was an unexpected benefit.

Professional assistance in reducing body fat and breaking through the weight loss plateau

Basically, the goal of weight loss is actually "body fat" rather than muscle and water. Losing a lot of weight in a short period of time will actually amplify the weight loss effect. So when the weight loss is not good, you must first distinguish whether it is really a weight plateau. In particular, excessively reducing calorie intake will not only cause nutritional imbalance, but also lead to a decrease in basal metabolic rate, which makes it easier to enter a plateau period.

Family medicine physician Dr. Wu Borui said that some women who are prone to constipation and edema may find that the difference in weight between morning and evening measurements can be as much as 2 or 3 kilograms. In this case, it is recommended that in addition to measuring weight, changes in body fat must be recorded to avoid losing muscle and water but gaining fat back, resulting in a vicious cycle of increasing body fat percentage and increasing difficulty in losing weight.

Exercising more can promote calorie consumption and increase the basal metabolic rate. Continuous and regular exercise can increase the body's calorie consumption, which can break through the stagnation period and continue to reduce weight.

Diet and exercise to increase basal metabolic rate

Nutritionist Lin Jiazhen emphasized that in order to overcome the weight loss plateau, it is necessary to review the content and methods of diet and exercise. For example, many people peel the skin when eating fried chicken legs to reduce calories, but this method is not as effective as directly choosing braised chicken legs. Other practical tips include replacing bread with steamed buns, replacing sugary drinks with boiled water or sugar-free drinks, and increasing the amount of fiber in the diet.

On the other hand, more exercise can promote calorie consumption and increase the basal metabolic rate. Continuous and regular exercise can increase the body's calorie consumption, which can break through the stagnation period and continue to reduce weight. If the stagnation period still exceeds 1 month after adjustment, it is recommended to seek assistance from a professional doctor or nutritionist.

Sufficient sleep restores the body's healthy functions

It is worth noting that during the weight loss process, lack of sleep is highly correlated with obesity, because long-term lack of sleep will lead to increased physiological stress, which in turn triggers a chronic inflammatory response in the body. When the body's protective mechanism is activated, it will begin to accumulate water and store energy, resulting in edema and increased fat synthesis, and weight will of course increase.

Nutritionist's advice:

There are two major principles to follow when losing weight. Try to develop the habit of going to bed before 11 p.m. and sleep 7 to 9 hours a day. Avoid irritating foods before going to bed, such as fried foods, sweets, peppers, coffee or tea. Also, do not do strenuous exercise within 1 hour before going to bed, so as to avoid being overly excited and unable to fall asleep, which will affect the quality of sleep.