How is it better for people who are prone to gaining weight to lose weight

People who are prone to gaining weight can lose weight by adjusting their diet, increasing their physical activity, improving their lifestyle habits, psychological regulation, medical intervention, and other methods. Obesity may be related to genetic factors, unhealthy dietary habits, lack of exercise, metabolic abnormalities, hormonal imbalances, and other reasons.

1. Adjust dietary structure

Control daily total calorie intake, reduce high sugar and high-fat foods, and increase intake of vegetables, fruits, and high-quality protein. Adopt the method of eating small meals frequently to avoid overeating. Choosing staple foods with low glycemic index, such as oats and brown rice, can help stabilize blood sugar levels. The main cooking method is steaming and stewing, reducing the use of fried foods. Ensure sufficient drinking water daily and avoid sugary drinks.

2. Increase physical activity

Engage in 150-300 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Combining resistance training 2-3 times a week for 20-30 minutes each time can help increase muscle mass. Increase daily activity, such as walking more, climbing stairs, etc. Exercise should be gradual and avoid injuries caused by excessive exercise. Long term exercise can increase basal metabolic rate.

3. Improve lifestyle habits

Ensure sufficient sleep, 7-9 hours a day. Lack of sleep can affect the secretion of leptin and ghrelin. Reduce sedentary time by getting up and moving for 5-10 minutes per hour. Quit smoking and limit alcohol consumption to avoid unhealthy lifestyle habits affecting metabolism. Maintain a regular schedule and avoid staying up late. Manage stress and avoid emotional eating.

4. Psychological regulation

Establish reasonable weight loss goals and avoid rushing to achieve them. Record diet and exercise habits to enhance self-management awareness. Seeking support from family and friends to participate in a healthy lifestyle together. Receive professional psychological counseling to improve the relationship with food. Cultivate a positive mindset and view weight fluctuations correctly.

5. Medical Intervention

For patients with severe obesity or concomitant metabolic diseases, medications such as Orlistat capsules and Liraglutide injection can be used under the guidance of a doctor. Severe obesity patients may consider weight loss surgeries such as gastric sleeve resection and gastric bypass surgery. Regularly monitor changes in weight and body fat percentage. Treat underlying diseases such as hypothyroidism and polycystic ovary syndrome. Losing weight requires long-term adherence to a healthy lifestyle, avoiding extreme dieting or excessive exercise. Regularly conduct body composition analysis, focusing on changes in body fat percentage rather than just weight numbers. Cultivate a correct understanding of food and establish sustainable eating habits. Develop personalized plans based on individual circumstances and seek guidance from professional nutritionists and doctors when necessary. Maintain a positive and optimistic attitude, and integrate a healthy lifestyle into daily life.