The fastest way to lose weight for those who are slightly overweight

The fastest ways to lose weight from being slightly overweight mainly include controlling diet, increasing exercise, adjusting daily routine, psychological regulation, medication assistance, etc. Micro obesity usually refers to a state where the weight exceeds the standard weight but has not reached the level of obesity. Weight loss should be combined with scientific methods to avoid rebound.

1. Control diet

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. Avoid fried foods, sweets, and sugary drinks, and choose whole grains instead of refined carbohydrates. Daily calorie intake should be controlled within a reasonable range to avoid excessive dieting leading to metabolic decline. Can stabilize blood sugar levels with small and multiple meals, reducing the probability of overeating.

2. Increase Exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Combining resistance training to increase muscle mass and improve basal metabolic rate. The intensity of exercise should be gradually increased to avoid injuries caused by sudden intense exercise. Increase daily activity, such as climbing stairs, walking to commute, etc.

3. Adjust your daily routine

to ensure 7-8 hours of high-quality sleep per day and avoid staying up late that affects leptin secretion. Establish a regular sleep schedule to reduce disruptions in the circadian rhythm. Avoid eating 2 hours before bedtime to reduce gastrointestinal burden. Taking a proper nap can help control appetite and maintain energy.

4. Psychological regulation

Set reasonable weight loss goals to avoid feeling frustrated due to rushing for results. Record diet and exercise habits to enhance self-monitoring awareness. Seek support from family and friends and establish a positive incentive mechanism. Learn stress management skills and reduce emotional eating.

5. Medication Assistance

Under the guidance of a doctor, medication such as Orlistat capsules can be considered to assist in weight loss. Traditional Chinese medicine such as cassia seed tea and hawthorn tangerine peel tea may help regulate metabolism. Any medication must be strictly used according to medical advice, and weight loss pills should not be taken by oneself. Medication is only used as an adjunct and needs to be accompanied by lifestyle changes.

To lose weight from obesity, it is necessary to establish long-term healthy lifestyle habits and avoid extreme dieting or excessive exercise. Regularly monitor weight changes and adjust weight loss plans. Pay attention to supplementing sufficient water and essential nutrients to prevent malnutrition. If discomfort symptoms such as dizziness and fatigue occur, seek medical attention promptly. Maintain a positive attitude during the weight loss process and value body shape improvement rather than just weight changes.