How weight loss methods are effective

Weight loss can be achieved through adjusting dietary structure, increasing exercise, improving lifestyle habits, medication assisted treatment, surgical treatment, and other methods. Overweight may be related to genetic factors, metabolic abnormalities, overeating, lack of exercise, hormonal imbalances, and other factors.

1. Adjust dietary structure

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. Avoid fried foods and sugary drinks, and choose whole grains instead of refined carbohydrates. Three meals a day are scheduled and quantified to avoid overeating. Properly control total calorie intake, but avoid excessive dieting. Long term adherence to healthy eating habits can help maintain weight.

2. Increase physical activity

Engage in 150-300 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 and avoid injuries caused by sudden intense exercise. Maintaining regular exercise habits and combining them with dietary control can achieve better results. Timely replenish water and moderate protein after exercise.

3. Improve lifestyle habits

Ensure sufficient sleep, avoid staying up late and insufficient sleep. Reduce sedentary time by getting up and moving for 5-10 minutes per hour. Manage stress levels and avoid emotional eating. Quit smoking and limit alcohol consumption to reduce the impact of unhealthy lifestyle habits. Establishing a regular sleep schedule can help regulate metabolic balance in the body.

4. Medication assisted therapy

Under the guidance of a doctor, the use of drugs such as orlistat capsules, liraglutide injection, and sustained-release capsules of fentanyl and topiramate can be considered. These drugs help control appetite or reduce fat absorption through different mechanisms. Before use, it is necessary to evaluate the indications and contraindications, as there may be side effects such as gastrointestinal discomfort. Drug therapy should be combined with lifestyle changes and cannot rely solely on medication for weight loss.

5. Surgical treatment

For severely obese patients, weight loss surgeries such as gastric sleeve resection and gastric bypass surgery can be considered. Surgery can effectively reduce gastric capacity or alter the process of digestion and absorption. A comprehensive assessment of surgical risks and benefits is required before surgery, and long-term follow-up and nutritional management are necessary after surgery. Surgery is the last resort and only applicable to specific populations where other methods are ineffective.

Losing weight requires long-term adherence to a healthy lifestyle, and it is not recommended to pursue rapid weight loss. Setting reasonable weight loss goals, losing 0.5-1 kilogram per week is relatively safe. During the weight loss process, there may be a plateau period, and it is necessary to adjust the plan and continue to adhere to it. Maintain a positive attitude and seek guidance from professional nutritionists or doctors when necessary. Pay attention to monitoring weight changes and physical reactions to avoid malnutrition or other health problems. After successfully losing weight, it is still necessary to maintain healthy habits to prevent weight rebound.