How to lose weight quickly and effectively for overweight people

The fastest and most effective way for overweight people to lose weight requires a combination of dietary control, exercise intervention, and lifestyle adjustments, mainly including scientifically developing calorie gaps, choosing high-intensity interval training, increasing daily activity consumption, ensuring high-quality protein intake, and adjusting sleep and stress management.

1. Scientifically establish calorie gap

Daily calorie intake should be 300-500 calories lower than basal metabolism to avoid extreme dieting leading to muscle loss. Prioritize low glycemic index foods such as oats and brown rice, and pair them with sufficient non starchy vegetables. It is recommended to control the weekly weight loss rate within 1% of body weight to reduce the probability of rebound.

2. Choose high-intensity interval training

HIIT exercise can achieve high energy consumption in a short period of time, and the sustained fat burning effect after exercise can reach 24-48 hours. Perform 3-4 20 minute training sessions per week, such as variable speed running, rope training, etc., gradually increasing according to physical fitness. Combining resistance training can help maintain muscle mass.

3. Increase daily activity consumption

Increase consumption by generating heat through non exercise activities, such as standing for work, walking commuting, doing household chores, etc. Maintain a basic step count of 8000-10000 steps per day and use a pedometer to monitor activity levels. The cumulative effect of fragmented exercise is significant, with 2-3 minutes of activity per hour.

4. Ensure high-quality protein intake

Daily intake of 1.2-1.6 grams of protein per kilogram of body weight, choose chicken breast, fish, soy products, etc. Protein can increase satiety, reduce muscle breakdown, and have a higher thermal effect on food. Allocate evenly to three meals, preferably supplemented within 30 minutes after exercise.

5. Adjust sleep and stress management

Ensure 7-9 hours of high-quality sleep per day. Lack of sleep can increase hunger hormone levels. Relieve stress through meditation, deep breathing, and other methods. Elevated cortisol levels can easily lead to abdominal fat accumulation. Establish a regular sleep schedule to avoid eating at night that affects metabolism. During the weight loss process, it is necessary to regularly monitor changes in body fat percentage rather than simply focusing on weight. It is recommended to reduce body fat percentage to below 25% for women and below 18% for men. Long term maintenance requires establishing a sustainable and healthy lifestyle to avoid rebounding after rapid weight loss. If there are metabolic diseases or a body mass index exceeding 32, it is recommended to develop personalized plans under the guidance of professional physicians, and if necessary, consider medical interventions to assist in weight loss.