How can one maintain consistency in a weight loss journey?

Question

Hello doctor,

I am just beginning my weight loss journey and I want to make sure it does not become another clichéd failed New Year's resolution. Currently, I weigh 205 pounds with a height of 5 feet 12 inches. In the initial three weeks, I was able to dedicate two hours to training and exercise. However, due to work and life commitments, I can now only spare an hour for a gym session. I am wondering if it is feasible to reach my target weight of 176 pounds by managing a low-calorie diet, achieving the heart points on my G-Fit app, and using a weight cycle at home whenever I find the time. Please clarify.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understand your concern.

Obesity can result from factors like high carbohydrate intake, insufficient physical activity, and hormonal changes, which may be relevant to your age of 27. To address this issue, we need to identify the specific cause, as you have mentioned.

Many New Year resolutions fail due to unrealistic changes or overly restrictive diets that are challenging to sustain. Start with small, achievable goals such as taking 3000 steps a day or drinking four glasses of water, which can be customized based on your lifestyle. Consider checking your blood reports, including vitamin screening and hemoglobin levels, as low energy and metabolism can contribute to weight gain. Assess your obesity stage by calculating your BMI (body mass index). Identify potential lifestyle changes or stress factors that may not have been detailed in your case. I can offer guidance with some initial changes:

Maintain balanced carbohydrate intake throughout the day.
Avoid skipping meals, as regular meals or snacks every four to five hours stabilize blood sugars and reduce extreme hunger.
Gradually increase your intake of high-fiber carbohydrate foods.
Engage in at least 20 minutes of daily walking for physical activity.

Include the following foods:

High-fiber carbohydrate foods: whole grain bread, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, lentils), corn, bran, seeds, nuts, fresh vegetables, and fruits like broccoli, cauliflower, carrots, apple, and pear.
Emphasize lean protein foods, including dal, legumes, chicken, fish, and low-fat dairy products.
Consume about 25 to 30 percent of calories as fat, focusing on low-saturated fat foods and incorporating monounsaturated and omega-3 fatty acid sources.
Monounsaturated fat sources: avocado, olive oils, olives, and nuts like almonds.
Omega-3 fatty acid sources: cold-water fish (salmon, mackerel, halibut, tuna, sardines, herring), flax seeds, chia seeds, and walnuts.

Avoid the following:

Refined carbohydrates: white bread, muffins, semolina, and processed foods.
Limit trans fatty acids found in deep-fried foods and canned products.
Restrict red meats high in saturated fats.

Remember, dietary changes contribute significantly to weight management, accounting for about 70 percent, while exercise makes up the remaining 30 percent. Make these dietary adjustments first, and then gradually incorporate physical changes.

Feel free to follow up for further guidance.

Hope this information helps you.

Thank you.