How to lose weight faster

Faster weight loss can be achieved through multidimensional interventions such as scientific dietary control, regular exercise, and behavioral adjustments. The main methods include adjusting dietary structure, increasing aerobic exercise, strengthening strength training, ensuring adequate sleep, and managing stress levels.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and added sugars, and replace white rice and flour with whole grains. Increase the proportion of high-quality protein products such as chicken breast, fish and shrimp, and soy products, and pair each meal with non starch vegetables. Control the amount of cooking oil and avoid fried foods. Drink 1500-2000 milliliters of water daily, and drinking warm water before meals can increase satiety. Keeping a food diary can help identify unhealthy eating habits.

2. Increase aerobic exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, and cycling. Adopting interval training mode and alternating high-intensity and restorative exercises can improve fat burning efficiency. Maintain heart rate within the range of 60% -70% of maximum heart rate during exercise. Increase non physical activities in daily life, such as walking instead of commuting, standing for work, etc. Warm up and stretch before and after exercise to prevent injury.

3. Strengthen Strength Training

Conduct 2-3 full body resistance training sessions per week, with a focus on exercising the major muscle groups. Use self weight training or equipment to perform composite movements such as squats, hard pulls, and bench presses. An increase in muscle mass can improve basal metabolic rate, consuming approximately 50 calories per day for every 1 kilogram of muscle gain. Supplementing with an appropriate amount of protein after training can help with muscle repair. Pay attention to proper movement to avoid sports injuries.

4. Ensure adequate sleep

Maintain 7-9 hours of high-quality sleep per day. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin. Establish a fixed sleep schedule and avoid using electronic devices one hour before bedtime. Maintain a dark, quiet, and cool environment in the bedroom. Patients with sleep apnea syndrome need timely treatment. It is advisable to control the lunch break for 20-30 minutes.

5. Managing stress levels

Long term stress can increase cortisol levels and promote abdominal fat accumulation. Relieve stress through meditation, deep breathing, yoga, and other methods. Cultivate hobbies and divert attention. Seek professional psychological counseling when necessary. Avoid relieving emotions through overeating. Maintaining positive social relationships can help maintain weight loss motivation. During the weight loss process, extreme dieting or excessive exercise should be avoided, and it is advisable to lose 0.5-1 kilogram per week. Regularly monitoring changes in body fat percentage and circumference is more meaningful than simply focusing on weight. During the plateau period, one can adjust their exercise routine and dietary mix. After successful weight loss, it is necessary to establish a long-term healthy lifestyle to prevent rebound. If you have endocrine disorders or a BMI exceeding 28, it is recommended to develop a personalized weight loss plan under the guidance of a doctor.