How to regulate a constitution that is prone to gaining weight into a constitution that is prone to losing weight

The easy to gain weight constitution can improve metabolic tendency through scientific regulation, but it cannot completely transform into an easy to lose weight constitution. The main ways to improve include adjusting dietary structure, regular exercise, optimizing sleep quality, managing stress levels, and providing targeted nutrient supplements.

1. Adjust dietary structure

Adopt a high protein, moderate high-quality carbohydrates, and low glycemic index diet pattern. The daily protein intake should reach 1.2-1.6 grams per kilogram of body weight, with priority given to chicken breast, fish, soy products, etc. Carbon water mainly consists of coarse grains such as oats and brown rice, with strict control over refined sugar and saturated fat intake. Increase the proportion of dark vegetables to ensure a daily dietary fiber intake of over 25 grams.

2. Regular Exercise

Engage in at least 150 minutes of moderate to high-intensity aerobic exercise per week, such as jogging, swimming, skipping rope, etc., combined with 2-3 resistance training sessions per week. HIIT high-intensity interval training has a significant effect on improving insulin sensitivity. Timely supplementation of protein after exercise helps with muscle synthesis and increases basal metabolic rate.

3. Optimize sleep quality

Ensure 7-9 hours of deep sleep per day. Lack of sleep can lead to reduced leptin secretion and increased levels of ghrelin. Establish a fixed sleep schedule, avoid blue light stimulation before bedtime, and maintain a bedroom temperature of 18-22 degrees Celsius. Patients with sleep apnea need timely treatment, as hypoxia can exacerbate metabolic disorders.

4. Managing stress levels

Long term stress can cause sustained high cortisol levels and promote visceral fat accumulation. Stress can be reduced through meditation, deep breathing, yoga, and other methods. Perform 20 minutes of mindfulness training every day, and if necessary, use medication that regulates autonomic nervous system function under the guidance of a doctor. Avoid relieving stress through overeating.

5. Targeted Supplementation of Nutrients

Moderate supplementation of vitamins D, magnesium, Omega-3, and other micronutrients that help improve metabolism. Probiotic preparations can regulate the balance of gut microbiota, and specific strains such as Bifidobacterium lactis are helpful for weight management. The tea polyphenols in green tea extract can promote fat oxidation, but it is important to pay attention to the intake. Improving obesity prone constitution requires lifestyle interventions lasting for more than 6 months, and rapid weight loss may rebound in the short term. It is recommended to record daily diet and exercise data, and regularly monitor changes in body fat percentage and muscle mass. Metabolic problems caused by thyroid dysfunction, polycystic ovary syndrome, and other diseases require synchronous treatment. Establish a scientific understanding of weight management, avoid excessive pursuit of extreme weight loss, and maintain a healthy body fat range of 20-25% for women and 15-20% for men.