How to lose weight fastest and most effectively for people with Qi deficiency and obesity

People with Qi deficiency and obesity need to balance strengthening the spleen and nourishing qi with scientific weight loss. It is recommended to achieve healthy weight loss through traditional Chinese medicine regulation combined with moderate exercise. Qi deficiency and obesity are often related to dysfunction of the spleen and stomach, as well as low metabolic rate. It is necessary to avoid excessive dieting or vigorous exercise that depletes vitality.

1. TCM recuperation

The spleen and stomach function should be regulated first for the constitution of qi deficiency, and traditional Chinese patent medicines and simple preparations such as Buzhong Yiqi Pill, Shenling Baizhu Powder can be taken according to the doctor's advice. Daily use of medicinal and edible ingredients such as Astragalus membranaceus, Codonopsis pilosula, and Yam to make soup can help improve the circulation of qi and blood. Moxibustion at acupoints such as Zusanli and Zhongwan can also enhance the ability of spleen and stomach circulation, but it needs to be operated by professional physicians.

2. Gentle exercise

Choose low-intensity exercises such as Baduanjin and Tai Chi, with 5 sessions per week for 30 minutes each time. Aerobic exercises such as swimming and brisk walking require controlling the heart rate below 60% of the maximum heart rate to avoid sweating profusely. Before and after exercise, it is recommended to drink diluted salt water to supplement electrolytes. After exercise, it is important to consume foods such as red dates and longan to replenish energy.

3. Dietary Management

Daily staple foods include coarse grains such as millet and oats, paired with high-quality protein such as chicken and fish. Avoid raw, cold, and greasy foods, and use steaming and boiling methods for cooking. You can consume spleen strengthening ingredients such as lotus seeds and water chestnuts in moderation. It is recommended to finish dinner before 19:00 and take a 15 minute walk after meals to promote digestion.

4. Schedule Adjustment

Ensure that you fall asleep before 23:00 to avoid staying up late and wasting energy. During lunchtime, one can close their eyes and rest for 20 minutes, while sedentary individuals can get up and move around for 3 minutes per hour. After waking up in the morning, drink 200ml of warm water and engage in deep breathing exercises to activate metabolic function.

5. Emotional regulation

Long term stress can exacerbate Qi deficiency symptoms, and can be alleviated through meditation, calligraphy, and other methods. To avoid excessive attention to short-term weight changes, it is recommended to weigh at a fixed time every week and record body circumference data. Choose quiet forms such as tea parties and gardening for social activities to reduce unnecessary energy consumption.

The recommended weight loss cycle for individuals with Qi deficiency and obesity is 3-6 months, with a monthly weight loss of no more than 5% of their body weight. Massage the abdomen daily to promote intestinal peristalsis, but stop immediately when experiencing diarrhea. If there are obvious symptoms such as fatigue and dizziness, the weight loss plan should be suspended and medical examination should be sought in a timely manner. Maintaining a regular schedule and diet, combined with improving traditional Chinese medicine constitution, can achieve sustained and stable weight loss effects. During the weight loss period, it is recommended to undergo a monthly traditional Chinese medicine physical fitness assessment and dynamically adjust the conditioning plan.