I don't want to exercise, but I want to lose weight. What should I do

Not wanting to exercise but wanting to lose weight can be achieved through adjusting dietary structure, controlling calorie intake, improving lifestyle habits, medication assisted treatment, traditional Chinese medicine conditioning, and other methods. Weight loss is usually related to factors such as excessive calorie intake, metabolic abnormalities, hormonal imbalances, genetic factors, and unhealthy lifestyle habits.

1. Adjust dietary structure

Reduce intake of high sugar and high-fat foods, increase the proportion of vegetables, fruits, and high-quality protein. Choose low glycemic index staple foods such as oats and brown rice, and avoid refined carbohydrates. Three meals a day are scheduled and quantified to avoid overeating. The main cooking method is steaming and stewing, reducing frying and grilling. Properly supplementing dietary fiber to enhance satiety, such as konjac, chia seeds, etc.

2. Control calorie intake

By recording diet and calculating daily calories, it is recommended that women control between 1200-1500 calories and men between 1500-1800 calories. Use small utensils to reduce the amount of food consumed per meal, and drink 300ml of water before meals to reduce appetite. Avoid sugary drinks and alcohol, choose sugar free tea or black coffee. Stop eating after 8 pm at night to reduce the probability of fat accumulation.

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. Avoid prolonged sitting and get up and move for 5 minutes every hour. Promote blood circulation through foot soaking, massage, and other methods. Maintaining a regular sleep schedule helps to maintain a normal metabolic rhythm. Reducing stress factors and increasing cortisol levels may lead to central obesity.

4. Medication assisted therapy

Orlistat capsules can inhibit lipase and reduce fat absorption, making them suitable for individuals with poor dietary control. Liraglutide injection can delay gastric emptying and increase satiety, and should be used under the guidance of a doctor. Metformin tablets have a certain effect on insulin resistant obesity. All medications have a risk of adverse reactions and must be taken strictly according to medical advice while monitoring liver and kidney function.

5. TCM recuperation

Use spleen invigorating and dampness removing prescriptions such as Shenling Baizhu Powder to regulate water and liquid metabolism. acupuncture and moxibustion selects Zhongwan, Tianshu and other acupoints to suppress appetite. Ear acupoints apply pressure to hunger points and endocrine points to control feeding desires. Cupping therapy can improve local blood circulation, combined with scraping therapy to regulate physical fitness. Professional traditional Chinese medicine practitioners should treat based on syndrome differentiation to avoid self abuse of weight loss folk remedies.

During weight loss, it is recommended to drink 2000 milliliters of warm water daily to promote metabolism, and regularly measuring changes in body circumference is more meaningful than simply focusing on weight. Maintain patience and avoid extreme dieting. Losing 0.5-1 kilogram per week is healthier. If discomfort symptoms such as dizziness and fatigue occur, seek medical attention promptly. If there is no long-term weight change, pathological factors such as polycystic ovary syndrome and hypothyroidism should be investigated. Establish a dietary diary to record intake and gradually cultivate a sustainable and healthy lifestyle.