How do overweight people lose weight? Female

Fat people's physique can gradually transform into thin people's physique through scientific adjustment of diet structure, reasonable exercise, and improvement of lifestyle habits. The main methods include controlling calorie intake, increasing aerobic exercise, strengthening strength training, ensuring adequate sleep, and managing stress levels.

1. Control calorie intake

Daily calorie intake should be slightly lower than consumption, and it is recommended to choose high protein, high dietary fiber, and low glycemic index foods. Protein can be selected from high-quality sources such as chicken breast, fish, shrimp, etc. Dietary fiber can be obtained from foods such as broccoli, oats, and brown rice. Avoid high calorie and low nutrient foods such as refined sugar and fried foods, and use low oil cooking methods such as steaming and boiling. Pairing moderate amounts of healthy fats such as nuts and avocados with each meal can help prolong satiety.

2. Increase aerobic exercise

Perform 4-5 moderate intensity aerobic exercises per week, each lasting 30-60 minutes. Recommend exercises such as brisk walking, swimming, and cycling that have less joint pressure. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise can effectively promote fat metabolism. In the initial stage, you can start with 15 minutes of brisk walking every day, gradually increasing the duration and intensity of exercise.

3. Strengthen Strength Training

Conduct 2-3 whole-body strength training sessions per week, with a focus on exercising the major muscle groups. Compound movements such as squats, hard pulls, and push ups can simultaneously activate multiple muscle groups and increase basal metabolic rate. Using self weight training or low weight multiple training methods can shape muscle lines without significantly increasing circumference. Timely supplementation of protein after training can help with muscle repair.

4. Ensure adequate sleep

Maintain 7-9 hours of high-quality sleep every day and try to fall asleep before 23:00. Lack of sleep can lead to a decrease in leptin secretion and an increase in ghrelin, which can easily trigger overeating. Avoid using electronic devices before bedtime and keep the bedroom dark and quiet. Establish a regular sleep schedule and avoid oversleeping on weekends to avoid disrupting your biological clock.

5. Managing stress levels

Long term stress can stimulate cortisol secretion and promote abdominal fat accumulation. Stress can be relieved through meditation, deep breathing, yoga, and other methods. Cultivate hobbies to shift attention and avoid emotional eating. If necessary, seek professional psychological counseling and learn healthy stress coping strategies. Maintaining a positive and optimistic attitude helps to maintain the effectiveness of weight loss.

Changing physical fitness requires long-term adherence to a healthy lifestyle and not pursuing rapid weight loss. It is recommended to record diet and exercise, and regularly measure indicators such as body fat percentage. During the plateau period, one can adjust their exercise plan or dietary structure. If discomfort symptoms such as dizziness and fatigue occur during the weight loss process, seek medical attention promptly. During special physiological periods such as menstruation, exercise intensity can be appropriately reduced to ensure nutrient intake. After developing these healthy habits, not only can it effectively reduce weight, but it can also prevent rebound and truly achieve physical transformation.