How can I lose weight from 130 pounds to 95 pounds

Reducing from 130 pounds to 95 pounds requires multidimensional interventions such as scientific diet, regular exercise, and behavioral adjustments. The key is to create a sustained calorie deficit and maintain metabolic health.

1. Dietary control

adopts a balanced low calorie diet pattern, reducing daily intake of about 300-500 calories. Increase the proportion of high-quality protein such as chicken breast, fish and shrimp, and pair each meal with sufficient non starch vegetables. Replace refined carbohydrates with whole grains and avoid adding sugar and fried foods. Intermittent fasting can be attempted, but it is necessary to ensure basic nutritional supply. Recording diet can help discover hidden sources of calories.

2. Exercise Planning

Engage in at least 150 minutes of aerobic exercise per week, such as brisk walking, swimming, or cycling, combined with resistance training 2-3 times a week. HIIT training can enhance afterburning effects, but it needs to be gradually adjusted according to physical fitness. Increase daily activity levels, such as standing for work, climbing stairs, and other non exercise activities to burn calories. Timely supplementation of protein after exercise promotes muscle repair.

3. Metabolic Management

Ensure 7-8 hours of high-quality sleep to regulate leptin levels and avoid metabolic disorders caused by staying up late. Monitor muscle mass changes through regular body composition testing to prevent a significant decrease in basal metabolic rate. Stress management can be achieved through meditation and breathing exercises to reduce the inhibition of cortisol on fat breakdown.

4. Behavioral intervention

Establish phased small goals, with a weight loss of no more than 1% of body weight every two weeks. Use an app to record weight trends instead of daily fluctuations, and cultivate mindfulness in diet awareness. Seek peer supervision or professional guidance to overcome psychological barriers during the platform period. Quit emotional eating and use healthy alternatives to cope with stress.

5. Medical Support

For individuals with a BMI exceeding 28 or concomitant metabolic disorders, they can consult a doctor to assess whether medication assistance is needed. Metabolic surgeries such as gastric bypass are only suitable for specific populations and require strict preoperative evaluation. Regularly check blood routine and liver and kidney function to avoid health risks caused by rapid weight loss. The weight loss process should follow a safe speed of 0.5-1 kilogram per week, as extreme dieting may lead to muscle loss and metabolic damage. Women should pay special attention to avoiding iron deficiency and adjust their exercise intensity appropriately during their menstrual cycle. Long term maintenance requires integrating healthy habits into daily life. The rationality of a weight of 95 pounds needs to be comprehensively judged based on height and body fat percentage. Some people may be more suitable for maintaining a slightly overweight healthy range of 100-110 pounds. Suggest conducting quarterly body composition analysis and dynamically adjusting the plan.