How to lose weight with a constitution of gaining weight from eating anything

The constitution of gaining weight from eating anything can be scientifically reduced through adjusting dietary structure, increasing exercise, improving lifestyle habits, and other methods. This type of constitution may be related to factors such as low basal metabolic rate, abnormal insulin sensitivity, imbalanced gut microbiota, genetic factors, and hormonal imbalances.

1. Adjust dietary structure

Choose low glycemic index foods such as oats, brown rice, and other coarse grains instead of refined carbohydrates, and pair each meal with high-quality protein such as chicken breast and fish to control daily total calorie intake. Adopt a small and frequent meal mode to avoid overeating, and it is recommended to finish dinner 3 hours before bedtime. Dietary fiber intake can be appropriately increased, and vegetables such as broccoli and spinach can enhance satiety.

2. Increase physical activity

Engage in aerobic exercise such as brisk walking and swimming for at least 150 minutes per week, combined with resistance training to enhance muscle mass. High intensity interval training can effectively improve excessive oxygen consumption after exercise, and it is recommended to start gradually from 2-3 times a week. Daily increase in non exercise calorie expenditure, such as fragmented activities such as standing in the office and climbing stairs.

3. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to a decrease in leptin secretion. Relieve stress through meditation, deep breathing, and other methods. Long term tension can stimulate cortisol secretion. Quitting bad habits such as staying up late and sitting for a long time, and establishing a regular biological clock can help regulate metabolism.

4. Targeted metabolic regulation

eliminates pathological factors such as hypothyroidism through medical examination, and if necessary, drugs such as metformin that improve insulin sensitivity can be used under the guidance of a doctor. supplementing with vitamin D and calcium supplements may be helpful for some individuals with metabolic abnormalities, while probiotic preparations can regulate intestinal microbiota balance.

5. Establish a long-term management mechanism

Enhance self-monitoring by recording diet and exercise data, and set reasonable phased weight loss goals. Join the community to gain peer support and seek guidance from professional nutritionists if necessary. Regularly conduct body composition testing, with a focus on changes in body fat percentage rather than just weight numbers.

Losing weight due to a predisposition to obesity requires more attention to overall improvement of metabolic function, as simple dieting may have the opposite effect. It is recommended to drink at least 2000 milliliters of water daily, use steaming instead of frying when cooking, and avoid consuming sugary drinks and alcohol. Maintaining a steady weight loss of 0.5-1 kg per week is more conducive to long-term maintenance, and sudden extreme weight loss may trigger the body's protective compensatory mechanism. If there is no change in weight for 6 months, it is recommended to go to the endocrinology department of the hospital for a systematic examination.