The fastest way to lose weight due to an easy to gain weight constitution

Losing weight due to a predisposition to obesity requires a combination of dietary adjustments and exercise interventions. The quickest methods include controlling calorie intake, increasing aerobic exercise, strengthening strength training, optimizing sleep patterns, and managing stress levels.

1. Control calorie intake

People with obesity prone constitution need to establish a calorie gap, reduce daily intake of high sugar and high-fat foods, and prioritize low glycemic index foods such as oats and brown rice. Adequate protein intake is necessary, and high-quality protein sources such as chicken breast and fish can be chosen. A large amount of non starchy vegetables should be paired with each meal to increase satiety. To avoid excessive dieting leading to a decrease in basal metabolism, it is recommended to record daily intake through a food scale.

2. Increase aerobic exercise

Engaging in moderate intensity aerobic exercise, such as brisk walking, swimming, or cycling, at least 5 times a week for more than 40 minutes each time can effectively activate fat metabolism. High intensity interval training can be scheduled 2-3 times a week to enhance the effect of excessive oxygen consumption after exercise through short-term explosive exercises. Warm up and stretch before and after exercise to avoid joint injuries.

3. Strengthening Strength Training

Resistance training three times a week can increase muscle mass. Choose composite movements such as squats and hard pulls to activate large muscle groups, and use dumbbells or elastic bands for progressive load training. An increase in muscle mass can significantly improve basal metabolic rate, with each additional kilogram of muscle burning more calories per day. Timely supplementation of protein after training promotes muscle repair.

4. Optimize daily routine

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to reduced leptin secretion and increased levels of ghrelin. Establish a fixed schedule to avoid staying up late and disrupting cortisol rhythms. Avoiding electronic devices 2 hours before bedtime and keeping the bedroom dark can help with melatonin secretion.

5. Managing stress levels

Long term stress can promote sustained secretion of cortisol, which can easily lead to visceral fat accumulation. Autonomic nerve function can be regulated through stress reduction training such as meditation and deep breathing. Cultivate interests and hobbies to shift attention, and seek professional psychological counseling if necessary. Avoid relieving emotional stress through overeating.

It is necessary to establish a long-term health management mechanism for weight loss due to a predisposition to obesity. In addition to strictly implementing a diet and exercise plan, it is recommended to regularly monitor changes in body fat percentage rather than simply focusing on weight. Try to choose low oil cooking methods such as steaming and stewing, and prioritize light dishes when dining out. Maintain sufficient drinking water and drink at least 2000 milliliters of water daily to promote the elimination of metabolic waste. When encountering the plateau period, adjust the exercise mode or recalculate the calorie requirement, and if necessary, adjust the dietary structure under the guidance of a nutritionist.