How to transform a constitution that is prone to gaining weight into one that is prone to losing weight

The predisposition to obesity can be gradually improved by adjusting dietary structure, increasing muscle mass, improving metabolic function, optimizing sleep quality, and managing stress levels. The predisposition to obesity is influenced by multiple factors such as genetics, lifestyle habits, and hormone levels, but physical transformation can be achieved through scientific intervention.

1. Adjusting dietary structure

Increasing the ratio of protein and dietary fiber intake can help enhance satiety and maintain muscle synthesis. Choose low glycemic index foods such as oats and brown rice, and pair them with high-quality proteins such as chicken breast and fish to reduce refined carbohydrates and trans fat intake. Drink plenty of water daily and avoid high sugar beverages. Regular eating frequency can stabilize blood sugar levels and reduce the probability of fat accumulation.

2. Increasing muscle mass

Enhancing basal metabolic rate through resistance training is the core strategy for improving physical fitness. Perform compound exercises such as squats and hard pulls every week, combined with core exercises such as plank support. Muscle tissue burns more than three times as many calories per day as fat, and continuous systematic training for 6-12 months can increase basal metabolic rate. Timely supplementation of whey protein after exercise helps with muscle synthesis.

3. Improving metabolic function

Intermittent fasting may activate the AMPK metabolic pathway, and it is recommended to adopt a 16:8 light fasting mode. supplementing with vitamin B and magnesium elements can promote the tricarboxylic acid cycle, and consuming foods such as chili and ginger can temporarily enhance thermogenic effects. To avoid metabolic damage caused by extreme dieting, it is advisable to control the daily calorie deficit at 300-500 calories.

4. Optimize sleep quality

Lack of sleep can lead to a decrease in leptin levels and an increase in ghrelin levels, ensuring 7-9 hours of deep sleep every night. Avoid blue light exposure 2 hours before bedtime and keep the bedroom temperature around 20 ℃. Establishing a fixed daily routine can help regulate the circadian rhythm of cortisol and improve insulin sensitivity.

5. Managing stress levels

Long term stress will continue to secrete cortisol to promote visceral fat accumulation. Daily mindfulness meditation or abdominal breathing training, and aerobic exercise three times a week can reduce stress responses. Supplementing with ingredients such as South African eggplant and gamma aminobutyric acid can help regulate stress hormones and avoid emotional eating behavior.

Changing the predisposition to obesity requires a continuous 3-6 month systematic adjustment, and it is recommended to regularly monitor changes in body fat percentage and muscle mass. In terms of diet, it is important to supplement probiotics to improve gut microbiota. Exercise should be combined with aerobic and anaerobic training, and sleep and stress management should not be ignored. Special populations such as those with thyroid dysfunction should adjust their plans under the guidance of a doctor and avoid taking metabolic drugs on their own. Establishing healthy lifestyle habits is the long-term mechanism for maintaining a lean physique.