Weight loss is a journey of malnutrition; key nutrients must be replenished.

Losing weight is a journey of malnutrition.

Once you start losing weight, the first problem you'll face is malnutrition.

During weight loss, as dietary energy is reduced, the intake of certain nutrients also decreases; the metabolism of body fat also consumes some nutrients.

A short-term lack of nutrients in the body will not cause any changes.

Long-term lack of nutrients can lead to obvious symptoms such as joint pain, swelling, and fatigue; it can even cause abnormal test results such as anemia, elevated uric acid, and abnormal lipid metabolism.

It is essential to supplement nutrients during weight loss to prevent malnutrition and reduce the risks associated with weight loss.

A woman's weight gain chart and medical examination report.

The physical examination before weight loss showed that blood sugar, cholesterol, triglycerides, and low-density lipoprotein were high, while uric acid was normal.

Two weeks after losing weight, a follow-up physical examination showed that the previously elevated indicators had returned to normal, but the uric acid level had increased.

The nutritionist at "Teach You to Lose Weight" delved into her diet and lifestyle and discovered that she wasn't drinking enough water as required by the plan.

The nutritionist explained the importance of water to her and gave her some advice. This time she listened very carefully, paid great attention to drinking water, bought a large cup and put it on her desk, and set a rule for herself: "I won't eat until I finish drinking water."

After losing another 3.3kg and reaching the target weight, a follow-up physical examination showed that blood sugar was still normal and uric acid had returned to normal, but cholesterol, triglycerides, and low-density lipoprotein were high again.

The nutritionist from "Teach You to Lose Weight" communicated with her again and found that the woman only took the nutritional supplements for one month during her weight loss period. For the next two and a half months, she did not supplement the nutritional supplements according to the plan, and her diet did not follow the plan to reasonably "control oil". Instead, she completely "abstained from oil" and did not eat any oil at all, which led to abnormal blood lipid metabolism.

Essential nutrients for people trying to lose weight:

(1) Deep-sea fish oil: Reduces the risk of abnormal lipid metabolism. Essential for all adults who are trying to lose weight.

(2) Soy lecithin capsules: Reduce the risk of abnormal lipid metabolism. A must-have for all adults who are trying to lose weight.

(3) Glucosamine: Reduces the risk of joint damage. A must-have for all adults trying to lose weight.

(4) Multivitamin tablets: to prevent malnutrition. Essential for all adults trying to lose weight.

(5) B-complex vitamins: B vitamins are needed for fat metabolism. Essential for all adults trying to lose weight.

(6) Vitamin C: Fat metabolism produces free radicals, and vitamin C can fight oxidation. Essential for all adults trying to lose weight.

(7) Calcium supplements: to prevent osteoporosis. Essential for all adults who are trying to lose weight.

(8) Liver-protecting tablets: Protect the liver. Suitable for people with fatty liver and frequent drinkers.

(9) Iron supplements: to improve or prevent anemia. Suitable for people who are losing weight or have anemia or are prone to anemia, especially those with a hemoglobin level below 130.

Note: Calcium supplements and iron supplements should be taken at least 2 hours apart.

(1) The specific dosage should be determined based on factors such as age, physical condition and weight loss speed.

Please take as directed by your doctor, pharmacist, or nutritionist.

(2) Nutritional supplementation for children and adolescents should be determined according to specific circumstances.

70% diet, 30% exercise: Weight loss is easier

For the general public, weight loss must be achieved by combining exercise with diet to control the energy deficit (energy intake less than energy expenditure).

Losing 1 kg of fat tissue requires a calorie deficit of 7,700 kcal.

To lose weight at a rate of 1 kg per week, you need an average daily energy intake of 1,100 kcal.

If a person maintains the same diet and relies entirely on exercise to achieve this energy difference, he will be exhausted.

Because an average person can burn about 200 to 300 kcal by brisk walking for 1 hour, it would take about 4 hours of brisk walking to burn 1,100 kcal. So, relying solely on exercise to lose weight would be very difficult.

If you don't exercise at all and only reduce your calorie intake through diet, is it possible to achieve a daily energy deficit of 1,100 kcal? The recommended daily energy intake for a lightly active adult woman is 1,800 kcal. To achieve a 1,100 kcal energy deficit, you would only need to consume 700 kcal of food per day, which would be very dangerous.

First, the average basal metabolic rate of middle-aged women is above 1,200 kcal, and 700 kcal is far below the basal metabolic energy requirement.

Even under special circumstances, when extreme measures are taken in a short period of time, dietary energy should not be less than 1,000 kcal.

Therefore, if you don't exercise and only lose weight through dieting, it will cause great harm to your body. Such a long-term low-calorie diet will make your body think that a disaster is coming and activate its self-protection system, breaking down muscle to reduce energy consumption. When you resume eating normally, your body will store double the energy to prepare for the next disaster, thus becoming a body type that is prone to weight gain.

Only by combining diet and exercise can you achieve easy and healthy weight loss.

To lose weight at a rate of 0.7 kg per week, you need to generate an energy deficit of 770 kcal per day.

(1) You can reduce your intake by 500-600 kcal through your diet: reduce your daily fat intake by 20-30 g, and you can reduce your energy intake by 200-300 kcal; drink one less bottle of beverage, and you can reduce your energy intake by about 200 kcal; replace your usual desserts and snacks with low-calorie fruits, and you can reduce your calories by more than 100 kcal; in this way, you can reduce your daily dietary energy intake by 500-600 kcal, and you will not reduce your feeling of fullness.

(2) Increase expenditure by 200 to 300 kcal through exercise.

An average middle-aged woman can burn about 200 to 300 kcal by brisk walking for 1 hour. For someone who has never exercised before, the energy expenditure at the beginning of exercise is not very large, but as the body adapts to exercise, the amount of exercise gradually increases, the energy expenditure will also increase, the energy deficit will also gradually increase, and the weight loss speed will also increase.

This adds up to an energy difference of about 770 kcal.

Is it relatively easier now?

For the general public, a weight loss plan designed with a 70/30 diet and exercise ratio is more reasonable. This makes it easier to lose weight and develop healthy eating and moderate exercise habits. Moreover, by the end of the weight loss program, you will love exercise and be able to easily achieve a balance between diet and exercise, which is essential for maintaining your figure and preventing rebound.