How to lose weight the fastest for girls with solid obesity

Female students with solid obesity need to achieve efficient weight loss through strength training combined with aerobic exercise and dietary management. The main methods include adjusting the protein intake ratio, adopting high-intensity interval training, controlling carbohydrate intake time, increasing daily activity, and optimizing sleep quality.

1. Protein intake adjustment

Daily intake of 1.6-2.2 grams of high-quality protein per kilogram of body weight, with priority given to low-fat and high protein foods such as chicken breast, fish, and soy products. Protein can help maintain muscle mass, promote post exercise repair, and avoid a decrease in basal metabolic rate. Pay attention to evenly consuming whey protein throughout three meals, and supplement with whey protein within 30 minutes after exercise for better results.

2. High intensity interval training

Perform 3-4 HIIT exercises per week, such as a 30 second sprint run combined with a 1-minute slow walk cycle. This mode can effectively break through the plateau period and sustain energy consumption for up to 48 hours after exercise. Pay attention to sufficient warm-up before training, adjust the intensity according to your own body, and avoid joint injuries.

3. Carbon Water Time Control

Concentrate 70% of carbon water intake throughout the day 2 hours before and after exercise, and choose low GI staple foods such as brown rice and oats. Reduce the total amount of carbohydrates appropriately on non exercise days and supplement dietary fiber with vegetables and fruits. This periodic energy matching can accelerate fat metabolism while ensuring training performance.

4. Non exercise consumption increase

By increasing NEAT activities such as standing office, walking commuting, and household chores, daily consumption can be increased by 300-500 kcal. Use a pedometer to monitor and ensure daily walking of over 8000 steps. Fragmentation activities can continuously activate metabolism, especially suitable for sedentary individuals.

5. Sleep Quality Optimization

Ensure 7-9 hours of deep sleep per day and avoid blue light stimulation 2 hours before bedtime. Lack of sleep can lead to an increase in cortisol, which hinders fat breakdown. You can meditate or soak your feet for 10 minutes to improve sleep, and keep the bedroom temperature at 18-22 degrees Celsius.

For solid obesity, weight loss needs to be maintained for more than 12 weeks to show significant results. It is recommended to measure body fat percentage every month instead of simply focusing on weight. The exercise plan should adjust the intensity every 4-6 weeks to prevent adaptation, and a flexible diet can be arranged once a week to maintain metabolic activity. When encountering the platform period, you can try the carbon water cycle method or consult a professional nutritionist for personalized program adjustments. At the same time, pay attention to supplementing with multivitamins and calcium to prevent sports injuries and nutritional deficiencies.