How to lose weight when weighing 170 pounds

Weight loss of 170 pounds can be achieved through adjusting diet, increasing exercise, behavioral intervention, medication treatment, surgical treatment, and other methods. Overweight may be related to genetic factors, unhealthy dietary habits, lack of exercise, endocrine disorders, metabolic abnormalities, and other reasons.

1. Adjust diet

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. Daily staple foods can be replaced with coarse grains such as oats and brown rice, avoiding fried foods and sugary drinks. The cooking method is mainly steaming and boiling, and the amount of edible oil is controlled. Eat regularly and in moderation to avoid overeating. Recording daily diet can help identify bad habits.

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. Exercise should be done gradually to avoid joint injuries. Increase daily activity, such as choosing to walk instead of taking a bus. Warm up and stretch before and after exercise.

3. Behavioral intervention

Establish a regular sleep schedule to ensure adequate sleep. Improve emotional eating behavior through psychological counseling. Set reasonable phased weight loss goals, preferably losing 0.5-1 kilogram per week. Joining a weight loss group or seeking professional guidance can increase the success rate. Avoid unhealthy weight loss methods such as extreme dieting.

4. Medication therapy

Under the guidance of a doctor, medications such as Orlistat capsules, Liraglutide injection, and Fentamine hydrochloride tablets may be considered. These drugs help control appetite or reduce fat absorption through different mechanisms. Drug therapy should be accompanied by lifestyle changes and regular monitoring of adverse reactions. Do not purchase or use weight loss medication on your own.

5. Surgical treatment

For severely obese patients who are ineffective with other methods, sleeve gastrectomy or gastric bypass surgery may be considered. Surgery can significantly reduce gastric capacity or alter the process of digestion and absorption. A comprehensive evaluation of surgical indications and risks is required before surgery. Long term follow-up and consistent nutritional supplementation are required after surgery. Surgery is the last choice and should be carefully considered. During the weight loss process, regular monitoring of weight changes and physical indicators should be carried out to avoid health problems caused by rapid weight loss. Maintaining patience and confidence, establishing a sustainable and healthy lifestyle is more important than short-term weight loss. If discomfort symptoms such as dizziness and fatigue occur, seek medical attention promptly. After losing weight, attention should be paid to the maintenance phase to prevent weight rebound. A balanced diet and regular exercise should become long-term habits.