How to lose weight due to low blood sugar in overweight individuals

Obese individuals who experience hypoglycemia need to scientifically lose weight by adjusting their diet structure, controlling calorie intake, and combining moderate exercise. In the process of weight loss, it is necessary to avoid excessive dieting leading to blood sugar fluctuation. Measures such as serving of individual dishes, selecting food with low glycemic index, and supplementing high-quality protein and dietary fiber can be taken to stabilize blood sugar level. Obese individuals with hypoglycemia should pay special attention to blood glucose stability during weight loss. Daily calorie intake should be controlled at 1.2-1.5 times the basal metabolic rate, using a three meal two o'clock or three meal three o'clock split meal mode, eating once every 2-3 hours, and a single carbohydrate intake of no more than 30 grams. Prioritize using compound carbohydrates such as brown rice and whole wheat bread, paired with high-quality protein such as chicken breast and fish meat. The recommended daily protein intake is 1.2-1.5 grams per kilogram of body weight. High fiber vegetables such as broccoli and spinach should account for 50% of the volume of each meal, and the daily intake of dietary fiber should not be less than 25 grams. The cooking method should avoid frying and use low-temperature processing methods such as steaming and stewing. You can choose sugar free yogurt with nuts or low sugar fruits such as blueberries, strawberries, and other berries as an extra meal. Exercise should be done one hour after a meal, choosing low-intensity aerobic exercises such as brisk walking or swimming, for 30-45 minutes each time, 5 times a week, and carrying glucose tablets or small biscuits with you for emergency use during exercise. Eat a small amount of slow-release carbohydrates such as oatmeal 2 hours before bedtime to prevent low blood sugar at night.

During weight loss, routine monitoring of fasting and 2-hour postprandial blood glucose is necessary. If recurrent symptoms of hypoglycemia such as palpitations and sweating occur, the diet and exercise plan should be adjusted. Individuals with combined pancreatic dysfunction should develop individualized plans under the guidance of endocrinologists to avoid self consumption of extremely low carbohydrate diets. Maintain a regular daily routine and ensure 7-8 hours of sleep. Stress management can be achieved through meditation, breathing exercises, and other methods. It is recommended to control the weight loss rate at 2-4 kilograms per month, and recording the changes in body fat percentage every week during the weight loss process is more meaningful than simply focusing on weight.