How to lose weight with a calm constitution

Weight loss with a balanced constitution can be achieved through adjusting dietary structure, increasing exercise, improving lifestyle habits, traditional Chinese medicine conditioning, psychological regulation, and other methods. A peaceful constitution usually manifests as a balance of qi and blood, yin and yang, but weight gain may be caused by overeating or lack of exercise.

1. Adjusting dietary structure

People with a balanced physique need to control their total calorie intake and avoid high sugar and high-fat foods when losing weight. Suggest increasing the intake of vegetables, fruits, whole grains, and high-quality protein, and reducing refined carbohydrates and saturated fats. Diet should be timed and quantified to avoid overeating. Low oil cooking methods such as steaming and boiling can be chosen to reduce the intake of fried foods. Moderate consumption of warm water can help promote metabolism.

2. Increase physical activity

Engage in 150-300 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. It can be combined with resistance training to enhance muscle strength and improve basal metabolic rate. Exercise should be gradual and avoid injuries caused by sudden intense exercise. You can choose your favorite exercise method and persist in it for a long time to form a regular exercise habit. Warm up and stretch before and after exercise to prevent sports injuries.

3. Improve lifestyle habits

Ensure sufficient sleep, 7-9 hours a day, and avoid staying up late. Reduce sedentary time by getting up and moving for 5-10 minutes per hour. Maintain a regular daily routine and set a fixed time for waking up and falling asleep. Quit smoking and limit alcohol consumption to avoid unhealthy lifestyle habits affecting metabolism. Pay attention to balancing work and rest, relax and relieve stress appropriately, and avoid being in a state of tension for a long time.

4. Traditional Chinese Medicine Treatment

People with a calm constitution can use appropriate traditional Chinese medicine methods to assist in weight loss. For example, acupuncture and moxibustion can regulate the function of spleen and stomach and promote metabolism; Tuina massage can unblock meridians and improve the circulation of qi and blood; Traditional Chinese medicine treatment should be carried out under the guidance of a professional Chinese medicine practitioner, and self medication should be avoided. You can choose Chinese medicinal herbs that can invigorate the spleen, dispel dampness, regulate qi and promote blood circulation, such as Poria cocos, Hawthorn, Chenpi, etc. Moxibustion of specific acupoints can also help improve physical fitness.

5. Psychological regulation

Maintain a positive and optimistic attitude to avoid emotional fluctuations caused by weight loss pressure. Set a reasonable weight loss goal, preferably losing 0.5-1 kilogram per week. Record diet and exercise habits to enhance self-management awareness. Seeking support from family and friends to participate in a healthy lifestyle together. If you experience emotional problems, you can seek professional psychological counseling assistance. People with a calm constitution need to adhere to a healthy lifestyle for a long time and avoid rapid weight loss methods. In terms of diet, you can eat more coarse grains, green leafy vegetables, low sugar fruits, and consume high-quality protein such as lean meat, fish, and soy products in moderation. Exercise can be combined with aerobic and strength training, 3-5 times a week for 30-60 minutes each time. Maintain a good daily routine, avoid staying up late and overworking. Regularly monitor weight changes and adjust weight loss plans based on body reactions. If you experience discomfort or persistent weight loss, it is recommended to consult a professional physician or nutritionist.