How to maintain a stable weight?

Weight gain and weight loss after giving birth are quite common, due to changes in hormones, living habits, and sometimes pressure from taking care of children. You are 1.55 m tall, weigh 60 kg, and have a body mass index (BMI) of about 25, reaching the threshold of obesity by Asian standards.

To achieve standard weight and BMI, you need to stabilize your energy (calorie) intake every day. During the first two weeks, you need to balance your energy levels. Energy balance means how much energy (calories) a person’s body needs to maintain its current weight. The way to find energy balance is to monitor weight changes when you have fixed food intake and daily exercise. After two weeks of monitoring, if you gain weight, it means your calorie intake is higher than your calorie intake. Conversely, if you lose weight, it means your calorie intake is lower.

From this point of balance, you adjust your calorie intake according to your goal. Increase calorie consumption if you want to gain weight and reduce calorie consumption while increasing exercise to lose weight. The weight loss process should be divided into several sessions, each session slowly reducing in the range of 300-500 calories per day based on individual activities to ensure health safety. Once you reach your desired weight, you can maintain it by balancing your calorie intake and consumption.

To lose weight effectively, you should increase your intake of vegetables, fruits, whole grains, and protein from nutritious foods such as fish, chicken, and nuts. Reduce foods high in sugar, saturated fat, processed foods, and canned foods. During three meals a day, the amount of food should be divided according to the level of exercise after meals. For example, if you are most active in the afternoon, you should eat more at lunch. If you are least active in the evening, you should divide the least amount of food into the afternoon meal.

Combine cardio exercises like brisk walking, running, swimming and muscle training like yoga or light weight lifting. Maintaining exercise for at least 150 minutes a week helps burn calories and stay in shape. Managing stress and getting enough sleep is also beneficial for weight loss.

If you have difficulty losing weight, the cause may be due to disease or endocrine disorders. You should go to the Center for Weight Control and Obesity Treatment, Tam Anh General Hospital System to have a doctor design a suitable, safe, and effective weight loss plan.