How to lose weight the fastest when a person gains weight

The fastest ways to lose weight mainly include controlling diet, increasing exercise, adjusting daily routine, medication treatment, surgical treatment, etc. The speed of weight loss varies from person to person, and it is recommended to choose a scientifically reasonable weight loss plan under the guidance of a doctor.

1. Control diet

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. Keep daily calorie intake within a reasonable range and avoid overeating. It is advisable to eat small meals and multiple meals, with each meal being 70% full. Dietary structure adjustment requires long-term persistence and excessive dieting is not allowed.

2. Increase Exercise

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 sports injuries. It is recommended to choose sports that interest you, as it is beneficial for long-term persistence.

3. Adjust your schedule

Ensure 7-8 hours of high-quality sleep every day and avoid staying up late. Regular sleep patterns help regulate levels of leptin and ghrelin, reducing appetite. When stress is too high, it can be relieved through meditation, deep breathing, and other methods to avoid emotional eating. Establishing healthy lifestyle habits is crucial for maintaining weight.

4. Medication therapy

Under the guidance of a doctor, medication such as orlistat capsules, liraglutide injection, metformin tablets, etc. can be considered to assist in weight loss. These drugs work through different mechanisms and require strict control of indications and contraindications. Do not purchase or take weight loss medication on your own to avoid adverse reactions.

5. Surgical treatment

For severely obese patients, weight loss surgery such as sleeve gastrectomy or gastric bypass surgery may be considered after evaluation. Surgery can effectively reduce gastric capacity or alter digestion and absorption processes, but there are certain risks that require strict screening of indications. After surgery, it is still necessary to cooperate with dietary management and exercise.

During the weight loss process, it is advisable to avoid pursuing a too fast weight loss rate and lose 0.5-1 kilogram per week. Maintain sufficient water intake and drink 1500-2000 milliliters of water daily. Regularly monitor weight changes, record diet and exercise status. 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 weight rebound. It is recommended to seek personalized guidance from professional nutritionists or doctors to develop a sustainable weight loss plan.