How to lose weight in order to slim down the whole body

Losing weight and slimming the whole body requires a combination of scientific dietary control and regular exercise. The main methods include adjusting dietary structure, increasing aerobic exercise, strengthening strength training, improving lifestyle habits, and medical intervention when necessary.

1. Adjust dietary structure

Reduce intake of high sugar and high-fat foods, increase the proportion of high-quality protein and dietary fiber. The daily staple food can be replaced with coarse grains such as oats and brown rice, paired with low calorie and high nutrient foods such as broccoli and chicken breast. Avoid fried foods and sugary drinks, and control total calorie intake by eating small meals frequently. Long term persistence can help reduce visceral fat accumulation and promote whole-body fat metabolism.

2. Increase aerobic exercise

Engage in 4-5 sessions of moderate to high-intensity aerobic exercise for at least 30 minutes per week, such as jogging, swimming, or skipping rope. Aerobic exercise can activate the participation of major muscle groups throughout the body, accelerate subcutaneous fat breakdown for energy supply. It is recommended to choose methods such as slope fast walking and elliptical machine that have less joint pressure, combined with intermittent high-intensity training to improve fat burning efficiency. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise is most effective.

3. Strengthen Strength Training

Schedule 2-3 full body resistance training sessions per week, focusing on exercising major muscle groups such as chest, back, buttocks, and legs. By stimulating muscle growth in multiple areas through complex movements such as squats and hard pulls, the basal metabolic rate can be increased by 5% -10%. Use dumbbells, elastic bands, and other equipment for cyclic training, repeating each movement 12-15 times. Increasing muscle mass can continuously burn calories and improve the stubborn accumulation of local fat.

4. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid high cortisol levels caused by staying up late. Reduce sedentary time by getting up and moving for 3-5 minutes per hour. Relieve stress and prevent emotional eating through meditation, deep breathing, and other methods. Developing habits such as drinking warm water on an empty stomach in the morning and taking a walk after meals can help regulate the balance of leptin and ghrelin.

5. Medical Intervention

For individuals with a body mass index exceeding 28 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 procedures must be accompanied by a dietary plan developed by a professional nutritionist and regular monitoring of liver and kidney function indicators. During the weight loss process, it is important to maintain a reasonable weight loss rate of 0.5-1 kg per week to avoid extreme dieting that can lead to muscle loss. It is recommended to record daily diet and exercise data, and regularly measure indicators such as body fat percentage. If discomfort such as dizziness and fatigue occurs, adjust the plan in a timely manner and consult a professional physician or registered nutritionist if necessary. Long term maintenance of a healthy lifestyle is essential to effectively prevent weight regain.