How to lose weight when you are actually overweight

Weight loss can be achieved through adjusting dietary structure, increasing exercise, behavioral intervention, medication treatment, surgical treatment, and other methods. Obesity is usually caused by genetic factors, unhealthy dietary habits, lack of exercise, endocrine disorders, medication side effects, and other reasons.

1. Adjust dietary structure

Reduce the intake of high calorie, high-fat, and high sugar foods, and increase the proportion of vegetables, fruits, whole grains, and high-quality protein. Avoid overeating, control the amount of food consumed at each meal, and adopt the method of eating less and more. Choosing foods with low glycemic index can help stabilize blood sugar levels and reduce fat accumulation. The main cooking methods are steaming, boiling, and stewing, reducing high-fat cooking methods such as frying and stir frying.

2. Increase physical activity

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 gradual, starting from low intensity and gradually increasing exercise time and intensity. Increase physical activity in daily life, such as walking more, climbing stairs, etc. Warm up and stretch before and after exercise to avoid sports injuries.

3. Behavioral Intervention

Record daily diet and exercise habits to establish healthy living habits. Seeking social support to participate in weight loss programs with family and friends. Manage stress and avoid emotional eating. Ensure sufficient sleep, 7-8 hours per day. Change your sedentary lifestyle by getting up and moving for 5-10 minutes every hour.

4. Medication therapy

Under the guidance of a doctor, the use of Orlistat capsules to inhibit fat absorption or Liraglutide injection to regulate appetite may be considered. Metformin tablets can be used to improve insulin resistance. Drug therapy should be accompanied by lifestyle changes and regular monitoring of drug efficacy and side effects. Do not purchase and use weight loss drugs on your own, only under the guidance of a professional doctor.

5. Surgical treatment

For severely obese patients who are ineffective with other methods, gastric sleeve resection or gastric bypass surgery may be considered. A comprehensive assessment of physical condition and surgical risks is required before surgery. Long term follow-up is required after surgery to supplement necessary nutrients. Surgery is not a one-time solution, it is still necessary to adhere to a healthy lifestyle. The indications for surgery need to be strictly controlled and are only applicable to specific obese populations. Losing weight is a long-term process that requires patience and persistence. Set reasonable weight loss goals, preferably losing 0.5-1 kilogram per week. Avoid health risks caused by rapid weight loss. Regularly monitor weight and body fat changes, and seek guidance from professional nutritionists or doctors if necessary. Maintain a positive and optimistic attitude, and make a healthy lifestyle a long-term habit rather than a short-term weight loss method. Pay attention to replenishing sufficient water and drink 1500-2000 milliliters of water per day. Ensure a balanced diet and avoid malnutrition caused by excessive dieting.