How to lose weight for hypertensive and obese individuals

Hypertensive and obese individuals can scientifically lose weight by controlling their diet, increasing exercise, adjusting their lifestyle, medication intervention, and regular monitoring.

1. Control diet

Reduce sodium intake to no more than 5 grams per day and avoid pickled foods. Increase dietary fiber intake and recommend 25-30 grams of whole grains and vegetables per day. Adopt a low glycemic index diet and choose staple foods such as brown rice and oats as substitutes for refined carbohydrates. Daily cooking oil should be controlled at 25-30 grams, with priority given to using unsaturated fatty acids such as olive oil. Pay attention to supplementing high potassium foods such as bananas and spinach, which can help regulate blood pressure.

2. Increase Exercise

It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking and swimming. Resistance training is conducted twice a week, with 8-10 groups of main muscle groups practicing each time. Monitor blood pressure before and after exercise to avoid static movements. Gradually increase the amount of exercise, starting from 10 minutes per day in the initial stage. HIIT training should be conducted under the guidance of a doctor, and attention should be paid to controlling the intensity of exercise.

3. Lifestyle adjustment

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late that affects metabolism. Reduce stress through meditation, breathing exercises, and other methods. Strictly quit smoking and limit alcohol consumption, with men consuming no more than 25 grams of alcohol per day. Establish a regular schedule and set meal times. Pay attention to monitoring weight changes, and it is advisable to lose 0.5-1 kilogram per week.

4. Drug intervention

Under the guidance of a doctor, Orlistat capsules can be used to inhibit fat absorption. Metformin hydrochloride sustained-release tablets can help improve insulin resistance. For severe obesity, Liraglutide injection can be considered to regulate appetite. When using antihypertensive drugs, pay attention to selecting ARBs such as irbesartan tablets. Regular check ups are required for liver and kidney function as well as electrolyte levels.

5. Regular monitoring

Measure fasting blood pressure 2-3 times a week and keep records. Perform monthly body fat percentage testing to evaluate the effectiveness of weight loss. Check metabolic indicators such as blood lipids and blood sugar every 3 months. Regularly follow up to adjust treatment plans and avoid self discontinuation of medication. Pay attention to observing for any discomfort symptoms such as dizziness and fatigue.

It is recommended to maintain long-term health management, with a BMI below 24 and a waist circumference of no more than 90cm for males and 85cm for females. It is important to choose low-intensity exercise to avoid blood pressure fluctuations caused by intense exercise. Dietary adjustments should ensure balanced nutrition and avoid excessive dieting. If discomfort occurs during medication, seek medical attention promptly and do not adjust the dosage of the medication on your own. Regular health check ups are conducted to comprehensively manage blood pressure and weight.