Appetite disorders and eating problems that may occur during weight loss

Various problems that may be encountered during weight loss

You may encounter various problems during the weight loss process. How should I exercise? How can I control my appetite? Those celebrities can lose weight so quickly, why is my weight loss so slow? Why do I experience various uncomfortable symptoms during weight loss, even amenorrhea? Why is my weight increasing despite increasing my exercise?

This chapter will discuss some common problems you may encounter during the weight loss process.

These are the most common appetite disorders that occur after losing weight.

Many people trying to lose weight often ask this question: Why can't I control my eating?

Ms. A said, "I used to dislike sweets at all. But since I started losing weight, I've found that high-fat, high-sugar, and high-starch foods are incredibly tempting. Everything looks delicious to me, and I want to eat all kinds of snacks and pastries."

"I didn't know before that human reason is really powerless in the face of instinctive appetite. I blame myself for being too greedy and unable to control myself from binge eating. Every time I was full, I couldn't stop eating until I was bursting. After eating, I would regret it. I had worked hard to eat less and finally achieved my weight loss goal, but as soon as I ate whatever I wanted, I quickly gained it all back."

I hate myself! What should I do?

I've heard similar stories countless times; it's all because of dieting.

Dieting doesn't mean skipping meals or starving yourself for a whole day. It simply means eating less, reducing energy intake, or intentionally omitting certain foods from your diet, such as staple foods, fish, meat, or eggs. Without guidance from a nutrition professional, dieting can lead to insufficient intake of various nutrients, potentially causing malnutrition in the long run.

When the body realizes that its reserves of various nutrients are gradually being depleted, and that it is running out of nutrients needed for normal life activities, it will inevitably become very anxious. Low blood sugar levels and insufficient energy supply will also make the body very anxious.

The body's anxious reaction is a surge in appetite. If the body doesn't get the nutrients it needs, it will constantly crave food. Unfortunately, at this point, most people don't replenish the nutrients their bodies truly need through a proper diet. Instead, they eat sweets and pastries, which are low in protein, vitamins, and minerals, thus replenishing fat and causing weight rebound.

Many people have experienced this: their appetite was normal before, but after dieting, their bodies lost their sense of hunger and satiety. Some people suffer from severely impaired gastrointestinal function, and even when hungry, they don't know how to eat. They feel uncomfortably full after eating only a little, and may even develop a psychological aversion to food. Others experience an abnormally high appetite, particularly craving high-starch and high-sugar foods that are easy to eat, and can eat several steamed buns in one go. These are all examples of appetite disorders.

After dieting causes an appetite disorder, it may develop into three serious eating disorders: anorexia nervosa, bulimia nervosa, and binge eating disorder.

(1) Anorexia nervosa often occurs in people with strong willpower and a pursuit of perfection. They strongly resist the body's needs, are filled with fear of all kinds of food, and eventually develop anorexia nervosa, becoming as thin as a skeleton. If not treated in time, a large proportion of patients will suffer organ failure due to long-term malnutrition.

(2) Bulimia nervosa can also occur in people who are very strict with themselves. They cannot control the temptation of food, and after overeating, they fall into shame and self-blame. Then they try to prevent the extra energy from being converted into fat by methods such as crazy exercise, self-induced vomiting, and taking laxatives, eventually developing bulimia nervosa. These people are basically of normal weight, but not only are their bodies damaged and their appearance affected, they also suffer mentally.

(3) Binge eating disorder is more common and often occurs in people with depression or psychological trauma. Because they are afraid of gaining weight from overeating, they usually seem to eat very little, but when they experience psychological distress or loneliness, they cannot control themselves and eat large amounts of food. Even when they are full, they cannot stop and continue eating until they can't eat anymore, or because other people are present and they can no longer continue to eat. After eating, they feel very regretful, but they cannot prevent the next urge to eat. This is bulimia. During a binge eating episode, the intake of high-energy foods can even exceed the daily food intake, so bulimia patients will gain significant weight.

Ms. B said, "I almost have bulimia. Every time I eat cookies, bread, cakes, and the like, I can't stop. I don't eat because I'm hungry; even when I'm full, I keep putting food in my mouth. Maybe it's because I'm too lonely. I have no one to talk to, and I don't like the way I am. When I'm in a bad mood, I binge eat. I mechanically put food in my mouth, completely numb mentally. But when my stomach is so full and I see my chubby face, I feel incredibly disgusted with myself. My life is just about eating, it's so meaningless..."

For people with eating disorders to recover, the first step is to bravely tell everyone around them, seeking encouragement and support from others. Think more about things other than eating, finding passion and motivation in life. Find things you enjoy, whether it's work or a hobby, and immerse yourself in them; this will reduce the chances of binge eating.

Regularly connect with people who share your interests, participate in various social activities, and reduce the time you spend alone. When you have worries, find a suitable person to confide in; this will help release your emotions and make you less likely to overeat. If possible, doing volunteer work or helping others is even better. Helping others brings positive energy and helps you stay away from feelings of frustration, loneliness, and meaninglessness.

At the same time, ensure adequate nutrition in three meals a day and stop any form of dieting. If the situation is severe, it is recommended to seek help from a psychotherapist specializing in eating disorders.

Of course, most dieters, like Ms. A, only experience mild appetite disturbances after dieting, without developing into a typical eating disorder. Ms. A's situation is easily resolved; the key lies in two aspects: first, eating enough; second, eating the right foods.

Eating your fill means forgetting about your weight and starting to eat normally again. Eat regular meals on time, with rice and vegetables, meat and other foods, and in normal portions until your stomach feels satisfied. Don't constantly think about eating less, leaving yourself feeling unsatisfied.

Remember, going against your body usually doesn't end well. For the same weight, rice, vegetables, and lean meat are not high in calories, while cookies, potato chips, and Sachima (a type of Chinese pastry) are much higher. If you skip lunch, your appetite will surge before dinner time, leading you to consume a lot more calories from snacks, which are low in nutrients. It's better to eat three regular meals a day. Many people skip meals or eat very little, instead consuming large amounts of snacks, which harms both their health and their wallet, and ultimately leads to increased body fat.

Eating the right foods means providing your body with the necessary nutrients, choosing foods that are very filling and satisfying, allowing your body to feel fully satisfied, and eating regularly and in appropriate portions.

Ms. C said, "I eat very healthily in the morning and at noon, so why can't I get rid of my cravings for sweets and snacks? In the evening, I especially crave cookies, egg tarts, cakes, and other sweets. And every time I eat them, I feel resigned to my fate, thinking, 'I've already broken my rule, so I might as well eat my fill and make up for it with less tomorrow.' As a result, I can control myself the next morning and at noon, but I can't control myself in the evening, and then I overeat every day..."

In Ms. C's case, the problem lies in the phrase "very healthy." Her definition of "very healthy" means a diet that avoids fish and meat and has very low fat intake. Eating only multigrain porridge and vegetables is not enough to suppress her overwhelming appetite. In the evenings, after work, when she's feeling down and alone, she's prone to overeating.

Instead of eating haphazardly at night and then feeling guilty, it's better to start eating more in the morning. This doesn't mean eating more cookies and desserts, but rather more fish, meat, eggs, and dairy. For example, before your main meal, eat some steamed pumpkin and a large bowl of steamed egg custard made with two eggs. At lunch, in addition to your main meal and vegetables, eat half a pound of grilled fish. With sufficient protein intake, you won't crave snacks as much at night.

Ms. C exclaimed, "Two eggs and half a pound of grilled fish? How can that be! It's so unhealthy! I just can't accept it!"

I said, "If you can't accept this, you won't be able to solve your nighttime cravings." Actually, two eggs have far fewer calories than sweets like cookies and cakes, making them less likely to cause weight gain. Most importantly, during a diet, there's a long-term lack of protein and B vitamins, and snacks can't compensate for this deficiency. Eggs contain many nutrients that the body needs. When the body gets the necessary nutrients, it feels satisfied, and its evening appetite naturally calms down. The consequence of restricting protein intake and indulging in sweets is that the body remains unsatisfied, making it impossible to break out of a vicious cycle.

If you're dining with friends, remember to avoid fried foods and sweets. Eat plenty of meat and fish first, then start eating your main course.

Protein has the strongest appetite-suppressing effect. If you're worried about excessive fat intake, consider starting with a plate of low-fat, high-protein braised beef, followed by a large plate of blanched vegetables and a large bowl of rice to fill your stomach. Once your stomach is satisfied, you'll lose interest in snacks.

In short, if you find yourself experiencing a sudden increase in appetite, try to eat more high-protein foods at your main meals, such as milk, soy milk, eggs, meat, and fish. Instead of snacking, eat more staple foods and vegetables, and more fish, meat, eggs, and dairy products.

Eating a good breakfast and lunch, ensuring sufficient protein intake at all three meals, and then no longer worrying about the energy content of food will greatly improve your mood and allow you to completely relax. This approach is beneficial in terms of providing nutrition, strengthening your body, and controlling your appetite. Once your physical strength recovers, your mindset stabilizes, and your appetite returns to normal, you can gradually lose the rebound weight through exercise, and you will find true happiness.