How to lose weight effectively for those who are actually overweight

To achieve weight loss, comprehensive interventions such as diet control, exercise, behavior adjustment, medical intervention, and traditional Chinese medicine regulation are needed. Obesity is usually related to genetic factors, unhealthy dietary habits, lack of exercise, endocrine disorders, and metabolic abnormalities.

1. Dietary control

Reduce the intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. Avoid fried foods, sweet drinks, and refined carbohydrates, and choose whole grains, lean meat, and low-fat dairy products. Three meals a day are scheduled and quantified to avoid overeating. Try serving of individual dishes or use small tableware to control food consumption.

2. Exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Combining resistance training 2-3 times a week to enhance muscle mass and increase basal metabolic rate. Exercise should be gradual, starting from 20 minutes per day and gradually increasing in duration and intensity. Avoid prolonged sitting and get up and move for 5 minutes every hour.

3. Behavioral Adjustment

Record daily diet and exercise, and establish healthy lifestyle habits. Ensure adequate sleep, avoid staying up late and excessive stress. Find peer support or join a weight loss group to supervise each other. Change the eating environment, such as slowing down the eating speed and focusing on eating without playing with your phone.

4. Medical Intervention

For individuals with a BMI exceeding 32.5 or concomitant metabolic disorders, medication such as Orlistat capsules and Liraglutide injection may be considered under the guidance of a doctor. Patients with severe obesity can choose sleeve gastrectomy or gastric bypass surgery after evaluation. Regular monitoring of weight and metabolic indicators is necessary to prevent rebound.

5. Traditional Chinese Medicine Conditioning

Traditional Chinese medicine believes that excess fat is mostly phlegm dampness, and can be recuperated by acupuncture and moxibustion, cupping or pressing beans on ear points. Taking tea substitutes such as lotus leaf cassia seed tea and hawthorn tangerine peel tea can help reduce fat. Cooperate with acupoint massage such as Zusanli, Fenglong, etc. to promote metabolism. Individualized conditioning should be carried out under the guidance of professional traditional Chinese medicine practitioners.

Reasonable goals should be set during the weight loss process, with a recommended weight loss of 0.5-1 kilogram per week. Avoid rapid weight loss that leads to muscle loss and metabolic decline. Maintaining healthy eating and exercise habits in the long term is key, do not rely on extreme dieting or weight loss products. Regularly monitor changes in body fat percentage and waist circumference, focusing on overall health rather than just weight numbers. Seek medical attention promptly and adjust the plan if discomfort such as dizziness and fatigue occurs.