“Why have I been trying to lose weight for so long without success?” This question is familiar to many people struggling with weight management. You may have tried everything from fasting to clean eating to intense exercise, but the results aren’t what you hoped for. Or perhaps you have successfully lost weight, but you feel terrible both physically and mentally.

Many people are stuck in inappropriate, painful, and unsustainable weight loss cycles. Instead of being dominated by feelings of disappointment and failure, let’s look at whether your body is sending warning signs that it’s time for a change.

1. Constant Fatigue and Low Energy

When you attempt weight loss through inappropriate methods, such as severe food restriction, your body lacks necessary energy, resulting in chronic fatigue, weakness, or constant lethargy. Consuming large amounts of processed foods and sugar can rapidly decrease your energy levels.

Adding omega-3 fatty acids to your diet, such as from fish and walnuts, can help increase your energy levels. If you feel tired all the time, it’s time to reconsider your dieting plan.

2. Weakened Immune System and Frequent Illness

Weight loss that causes your body to lack essential nutrients can affect your immune system. If you find yourself getting sick more often than usual, it may be a sign that your weight management approach is compromising your immunity.

Consuming foods rich in vitamins A, E, and C from fresh vegetables and fruits is crucial in maintaining a strong immune system. If you want to effectively manage your weight, eating nutritionally complete foods is important.

3. Oral Health Problems

Inflamed gums, bleeding gums, or frequent cavities may be signs of improper weight loss, especially if your method includes consuming excessive sugar or lacking vitamin C.

Increasing your intake of tomatoes, leafy greens, and strawberries can help boost vitamin C levels in your body and improve your oral health.

4. Constantly Thinking About Food

If you find yourself constantly thinking about food or feeling obsessed with food, this may be a sign that your dieting plan is too restrictive. Your mind and body are demanding the necessary nutrients.

A better alternative is to focus on consuming nutritionally dense foods, including protein, vegetables, fruits, and whole grains, which will help you feel full longer and provide the nutrients necessary for sustainable weight loss.

5. Intense Fear of Gaining Weight

If you have an intense fear of gaining weight, even though you’re already at an appropriate weight, or feel extremely anxious about food, this may be a sign of deeper eating issues.

A healthy relationship with food is an essential part of sustainable weight loss. If you notice these signs, consulting a doctor or nutritionist may be an important step toward healthy weight management.

How to Lose Weight Appropriately

Effective weight loss isn’t about starving yourself or choosing to eat only certain types of food, but about changing your lifestyle and eating habits.

1. Eat at Least 5 Servings of Fruits and Vegetables Daily

• Fruits and vegetables are high in vitamins, minerals, and fiber, but low in calories
• Eat a variety of colorful produce to get a complete range of nutrients
• One serving is approximately 80 grams (such as 1 medium-sized apple)
• Try adding vegetables to every meal, such as spinach in omelets or tomatoes in sandwiches
• Eat fruit as snacks instead of sweets

2. Choose Low-Fat Protein Sources

• Protein helps you feel full longer and maintains muscle mass during weight loss
• Select quality protein sources like fish, lean meat, tofu, eggs, and various beans
• Aim to consume 20-30 grams of protein per meal
• Omega-3 fatty acid-rich fish (like salmon) benefit heart health
• Plant proteins such as lentils and soybeans help increase dietary fiber

3. Choose Whole Grains

• Whole grains are high in fiber, helping you feel full longer
• Examples include brown rice, oatmeal, whole grain bread, and whole grain pasta
• Fiber slows digestion, stabilizing blood sugar levels
• Whole grains contain more vitamins and minerals than refined grains
• Try switching from white rice to brown rice, or white bread to whole grain bread

4. Don’t Skip Meals, Especially Breakfast

• Skipping meals often leads to excessive hunger and overeating at the next meal
• Breakfast stimulates metabolism after overnight fasting
• Eat breakfast with protein and fiber
• Good breakfast examples: eggs with whole grain bread, or yogurt with fruit and grains
• Eat appropriate portions and 4-5 small meals per day

5. Pay Attention to Portion Sizes

• Use smaller plates to help control food quantities
• Fill half your plate with vegetables, one quarter with protein, and one quarter with quality carbohydrates
• Eat slowly, chew thoroughly, and stop when you feel satisfied
• You don’t always need to finish everything on your plate
• Practice recognizing your body’s hunger and fullness signals

6. Drink Water Instead of Sugary Beverages

• Sugary drinks add calories without providing satiety
• Drink at least 8 glasses of water daily
• Drink water 30 minutes before meals to reduce appetite
• Water helps flush toxins and helps your body function efficiently
• If you want flavored drinks, try adding fruit or herbs to water

Conclusion

For those still struggling with losing weight, changing your approach may be what you need. The five warning signs mentioned above act as a compass indicating that the approach you’re currently using may not be suitable for your body.

Listening to warning signals from your body and adjusting your methods accordingly is the key to sustainable success. Start today by choosing one of the appropriate methods we recommend, and gradually make small changes to create a balanced lifestyle and long-term good health.

Proper weight loss and systemic health care are important. At Chula Doctor Clinic, we have a team of expert physicians ready to provide comprehensive consultation and treatment planning. With specialized expertise in properly caring for patients with overweight conditions.

Consult with health experts at Chula Doctor Clinic because good health begins with proper and appropriate care.