How to lose weight due to easily overweight constitution

Weight loss can be achieved through adjusting dietary structure, increasing exercise, improving lifestyle habits, controlling emotional stress, and medical intervention if necessary. The predisposition to obesity may be related to genetic factors, low basal metabolic rate, unhealthy dietary habits, abnormal hormone levels, and imbalanced gut microbiota.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and high-fat foods, and increase the proportion of high-quality protein and dietary fiber. Choose whole grains instead of white rice and flour, and replace fatty meat with low-fat and high protein foods such as chicken breast and fish. The recommended daily vegetable intake is 300-500 grams, with priority given to dark vegetables such as broccoli and spinach. Avoid sugary drinks and fried foods, and use steaming and stewing as the main cooking method.

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, with a focus on exercising large muscle groups to improve basal metabolic rate. Utilize fragmented time to increase daily activity, such as climbing stairs instead of elevators. The intensity of exercise should be gradually increased to avoid injuries caused by sudden intense exercise.

3. Improve lifestyle habits

Ensure 7-9 hours of high-quality sleep per day. Lack of sleep can lead to a decrease in leptin secretion. Establish a regular sleep schedule to avoid staying up late and reversing day and night. Quit smoking and limit alcohol consumption to reduce negative effects on the metabolic system. Exercise appropriately after meals and avoid sitting or lying down immediately. Maintain sufficient water intake and drink 1500-2000 milliliters of water daily.

4. Control emotional stress

Long term stress can lead to elevated cortisol levels and promote fat accumulation. Relieve stress through mindfulness meditation, deep breathing, and other methods. Cultivate hobbies to shift attention and avoid emotional eating. Seek psychological counseling when necessary to improve binge eating behavior caused by emotional issues. Establish positive social relationships and receive emotional support.

5. Medical Intervention

After professional evaluation, drug treatment may be considered, such as Orlistat capsules that can inhibit fat absorption and Liraglutide injection that can regulate appetite. Severe obesity can be evaluated for metabolic surgery indications, such as sleeve gastrectomy. It is necessary to monitor the use of drugs such as metformin tablets to improve insulin resistance under the guidance of a doctor. Regularly conduct body composition analysis and metabolic index testing, and personalize adjustment plans.

Losing weight due to a predisposition to obesity requires long-term adherence to a healthy lifestyle, avoiding extreme dieting or excessive exercise. It is recommended to record daily diet and exercise, and regularly measure indicators such as body fat percentage. When encountering the platform period, you can consult a nutritionist to adjust the plan, and do not blindly use weight loss products. Cultivate a correct understanding of the body, establish sustainable weight management habits, and gradually achieve ideal health status.