How to lose weight effectively with virtual obesity

Obesity can be improved through adjusting dietary structure, increasing aerobic exercise, improving sleep quality, controlling stress levels, and traditional Chinese medicine regulation. Deficiency and obesity are usually caused by metabolic disorder, hormone imbalance, bad living habits, spleen and stomach weakness, water and sodium retention and other reasons.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates and high salt foods, and increase the intake of high-quality protein and dietary fiber. High quality protein such as chicken breast, fish, and soy products help maintain muscle mass, while dietary fiber such as oats and broccoli can promote gastrointestinal peristalsis. Avoid excessive intake of processed foods and high sugar beverages, as these foods can easily lead to excess calories and swelling.

2. Increase aerobic exercise

Engage in 3-5 moderate intensity aerobic exercises per week, such as brisk walking, swimming, or cycling, for 30-45 minutes each time. Aerobic exercise can increase basal metabolic rate, promote fat breakdown, and improve cardiovascular and pulmonary function. For people who have been lacking exercise for a long time, it is recommended to start with low-intensity exercise gradually.

3. Improve sleep quality

Ensure 7-8 hours of high-quality sleep per day and establish a regular sleep schedule. 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 going to bed, keep the bedroom environment dark and quiet, and if necessary, follow the doctor's advice to use sleeping aids such as tranquilizers and brain tonics.

4. Control stress levels

Long term stress can lead to an increase in cortisol levels, promoting fat accumulation in the abdomen. Stress can be relieved through meditation, deep breathing exercises, yoga, and other methods. If necessary, seek professional psychological counseling or follow medical advice to use mood regulating drugs such as Shugan Jieyu Capsules.

5. Traditional Chinese Medicine Conditioning

Traditional Chinese medicine believes that deficiency and obesity are mostly related to spleen deficiency and excess dampness, and can use Shenling Baizhu Powder to invigorate the spleen and remove dampness, or regulate qi and blood through acupuncture and moxibustion, cupping and other treatments as instructed by doctors. Normally, it is recommended to drink moderate amounts of medicinal and edible ingredients such as Poria cocos and Coix seed, boiled in water instead of tea, to help promote diuresis and reduce swelling.

People with virtual obesity need to establish a long-term healthy lifestyle to avoid rapid weight loss and rebound. Daily attention should be paid to replenishing sufficient water, drinking 1500-2000 milliliters of warm water every day to promote metabolism. Regularly monitor changes in body fat percentage and waist circumference, rather than simply focusing on weight figures. If accompanied by obvious symptoms such as fatigue, edema, or menstrual disorders, it is recommended to seek medical attention promptly to rule out endocrine diseases such as hypothyroidism. If you experience discomfort such as dizziness and palpitations during the weight loss process, you should immediately stop extreme dieting and consult a professional physician.