How can I lose weight and slim down my whole body

Losing weight and slimming the whole body can be achieved through adjusting dietary structure, increasing aerobic exercise, strengthening strength training, improving lifestyle habits, and medical intervention when necessary. Losing weight requires long-term persistence, and it is recommended to develop a scientific plan based on individual physical fitness.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. The daily staple food can be replaced with coarse grains such as oats and brown rice, and the intake of vegetables and fruits should account for more than half of the plate. Avoid fried foods, sugary drinks, and overly processed foods, and control daily total calorie intake within a reasonable range.

2. Increase aerobic exercise

Engage in 4-5 sessions per week of moderate to low-intensity aerobic exercise lasting more than 30 minutes, such as brisk walking, swimming, cycling, etc. Aerobic exercise can promote whole-body fat breakdown, which can gradually increase from 15 minutes per day in the initial stage. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise is most effective. Pay attention to sufficient warm-up and stretching before and after exercise.

3. Strengthen Strength Training

Schedule 2-3 full body resistance training sessions per week, focusing on exercising large muscle groups such as squats, hard pulls, push ups, and other compound movements. Strength training can increase muscle mass, improve basal metabolic rate, and enable the body to burn more calories when at rest. It is recommended to use self weight training or small weight multi group training, with each group of movements repeated 12-15 times.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid metabolic disorders caused by staying up late. Reduce sedentary time by getting up and moving for 5 minutes every hour. Managing stress levels can alleviate the negative impact of elevated cortisol on weight loss through meditation, deep breathing, and other methods. Develop a regular schedule and set a fixed time for three meals to avoid overeating.

5. Medical Intervention

For individuals with a BMI exceeding 28 or concomitant metabolic disorders, medication such as Orlistat capsules can be used as adjuvant therapy under the guidance of a doctor. Severe obese patients may consider weight loss surgery such as laparoscopic sleeve gastrectomy after evaluation. All medical interventions must be accompanied by dietary and exercise management, and regular monitoring of liver and kidney function indicators. During weight loss, it is recommended to maintain a daily water intake of 2000-2500 milliliters and supplement with appropriate amounts of multivitamins to prevent nutrient deficiencies. Recording daily diet and exercise can help maintain self-discipline, and it is recommended to measure body circumference at a fixed time every week instead of frequently weighing. If you experience dizziness, fatigue, or other discomfort, adjust your plan in a timely manner and consult a nutritionist or doctor if necessary. After successfully losing weight, it is still necessary to maintain a healthy lifestyle to prevent weight rebound.