How to lose weight for people with thick fat layers

People with a thick fat layer can lose weight by adjusting their diet, increasing aerobic exercise, strength training, improving lifestyle habits, medical interventions, and other methods. Fat accumulation is usually associated with long-term excess calories, metabolic abnormalities, hormonal imbalances, lack of exercise, genetics, and other factors.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, and increase the proportion of high-quality protein and dietary fiber. Choose whole grains, lean meat, fish, soy products, dark vegetables, and avoid fried foods and sugary drinks. The daily caloric intake should be controlled within a reasonable range, and the serving of individual dishes system can be used to reduce the single meal intake.

2. Increase aerobic exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. During exercise, the heart rate should be maintained within the range of 60% -70% of the maximum heart rate for more than 30 minutes to effectively mobilize fat for energy supply. In the initial stage, the intensity and time can be gradually increased from 20 minutes per day.

3. Strength Training

Perform resistance training 2-3 times a week, with a focus on exercising major muscle groups such as the legs, back, and core muscles. Increase muscle mass and improve basal metabolic rate through compound movements such as squats, hard pulls, and push ups. Muscle tissue consumes more calories than adipose tissue, which helps to maintain long-term weight loss effects.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid hormonal imbalances caused by staying up late. Reduce sedentary time by getting up and moving for 5 minutes every hour. Managing stress levels can alleviate the impact of elevated cortisol on fat distribution through meditation, deep breathing, and other methods. Quitting smoking and limiting alcohol consumption can help improve metabolic function.

5. Medical Intervention

For individuals with a BMI exceeding 32.5 or concomitant metabolic disorders, medication such as Orlistat capsules may be considered under the guidance of a doctor. Severe obese patients can choose weight loss surgery such as laparoscopic gastrectomy after evaluation. All medical interventions need to be accompanied by lifestyle changes to maintain long-term effects. During the weight loss process, it is important to regularly monitor changes in body fat percentage and circumference to avoid excessive pursuit of weight loss. Maintaining a steady weight loss of 0.5-1 kg per week is more beneficial for health. When encountering a plateau period, adjust the exercise mode and diet ratio, and consult a nutritionist or endocrinologist if necessary. Long term maintenance of a healthy lifestyle is the key to preventing rebound, and establishing sustainable eating and exercise habits is more important than short-term extreme dieting.