How to lose weight in order to lose weight

Weight loss can be achieved through adjusting dietary structure, increasing exercise, improving lifestyle habits, psychological regulation, medical intervention, and other methods. Overweight is usually related to excessive calorie intake, metabolic abnormalities, hormonal imbalances, genetic factors, drug side effects, and other reasons.

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 instead of white rice and flour, replace fatty meat with low-fat and high protein foods such as chicken breast and fish, and consume green leafy vegetables such as broccoli and spinach daily. Avoid sugary drinks and highly processed foods, and control the amount of high calorie healthy snacks such as nuts.

2. Increase physical activity

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc., combined with resistance training to improve muscle mass. Using intermittent high-intensity exercise can improve fat burning efficiency and increase non exercise activity consumption in daily life, such as walking instead of riding, standing for work, etc. Warm up and stretch before and after exercise to avoid sports injuries.

3. Improve lifestyle habits

Ensure 7-9 hours of high-quality sleep per day and avoid staying up late causing leptin secretion disorders. Establish regular eating times, control eating speed, and chew at least 20 times per meal. Reduce social drinking and avoid adding meals at night. Relieve stress and prevent emotional eating through meditation, deep breathing, and other methods.

4. Psychological regulation

Set reasonable weight loss goals and enhance self-monitoring by recording diet and exercise data. Join a weight loss group to gain social support and correct binge eating tendencies through cognitive-behavioral therapy. Avoid excessive attention to short-term weight fluctuations and establish long-term health management awareness. Seek professional psychological counseling assistance when necessary.

5. Medical Intervention

For individuals with a BMI exceeding 32.5 or concomitant metabolic disorders, medication such as Orlistat capsules and Liraglutide injection may be considered under the guidance of a doctor. After evaluation, severely obese patients can choose metabolic surgeries such as sleeve gastrectomy and gastric bypass surgery. All medical interventions need to be accompanied by lifestyle changes, regular monitoring of nutritional status and complications.

During weight loss, it is recommended to drink at least 2000 milliliters of water per day, use steaming instead of frying when cooking, and regularly monitor changes in body fat percentage and waist circumference. Avoid extreme dieting that can lead to malnutrition, and adjust the plan promptly if symptoms such as dizziness and fatigue occur. Maintaining a weight loss without rebounding for at least 6 months is considered successful, and it is necessary to establish sustainable healthy lifestyle habits. If chronic diseases such as diabetes and hypertension are combined, personalized programs should be developed under the guidance of professional nutritionists.