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. Losing weight requires long-term persistence, and it is recommended to develop a personalized plan under the guidance of a doctor or nutritionist.

1. Adjust dietary structure

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. The main staple food can choose coarse grains such as oats and brown rice instead of refined rice and flour, and the cooking method is mainly steaming and boiling. Three meals a day are scheduled and quantified to avoid overeating. Properly control the intake of oil and salt, but there is no need to completely quit carbohydrates.

2. Increase physical activity

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Combining resistance training can increase muscle mass and improve basal metabolic rate. The intensity of exercise should be gradually increased to avoid injuries caused by sudden intense exercise. Daily activities can be increased by choosing to walk, climb stairs, etc.

3. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late. Reduce sedentary time by getting up and moving for 5 minutes every hour. Quit smoking, limit alcohol consumption, and avoid emotional eating. Establish a regular sleep schedule to reduce the impact of stress on weight. Recording daily diet and exercise can help with self-monitoring.

4. Psychological regulation

Establish a reasonable weight loss goal, preferably losing 0.5-1 kilogram per week. Avoid excessive focus on weight figures and pay attention to changes in body shape. Learn mindful eating, chew slowly and feel full. Seeking support from family and friends, participating in weight loss groups to encourage each other. If there are emotional and dietary problems, seek professional psychological counseling.

5. Medical Intervention

For patients with severe obesity or concomitant metabolic diseases, medications such as Orlistat capsules and Liraglutide injection can be used under the guidance of a doctor. gastrointestinal volume reduction surgery is suitable for specific obese populations. Traditional Chinese medicine acupuncture and moxibustion, catgut embedding and other methods need to be carried out in regular medical institutions. Any medical intervention needs to be accompanied by lifestyle changes. During weight loss, it is important to maintain a balanced diet and avoid extreme dieting that can lead to malnutrition. Drink plenty of water to promote metabolism, with a recommended daily water intake of 1500-2000 milliliters. Regularly monitor changes in weight and body fat percentage, but do not weigh daily. If discomfort symptoms such as dizziness and fatigue occur, seek medical attention promptly. After successfully losing weight, it is still necessary to maintain a healthy lifestyle to prevent rebound. It is recommended to undergo a physical examination every 3-6 months to assess one's health condition.