The most effective way for obese individuals to lose weight

The most effective way for obese individuals to lose weight is to combine dietary control with aerobic exercise and strength training, while adjusting their lifestyle habits. There are mainly methods such as controlling calorie intake, increasing protein ratio, regular aerobic exercise, strength training to improve metabolism, and ensuring adequate sleep.

1. Control calorie intake

Reducing daily total calorie intake is the foundation of weight loss. It is recommended to choose low calorie and high satiety foods, such as vegetables, fruits, whole grains, and lean meat. Avoid high sugar and high-fat foods and control appetite through small portions and multiple meals. Recording diet helps to clarify intake and avoid unconscious overeating.

2. Increase protein ratio

High quality proteins such as chicken breast, fish, and soy products can prolong satiety and reduce muscle loss. Protein foods have a higher thermal effect and consume more energy during the digestion process. Combining an appropriate amount of protein with each meal can stabilize blood sugar and reduce the probability of overeating.

3. Regular Aerobic Exercise

Doing aerobic exercises such as brisk walking, swimming, cycling, etc. every week for more than 30 minutes each time can effectively burn fat. In the initial stage, it can start with low intensity and gradually increase the duration and frequency. Aerobic exercise combined with dietary control can accelerate the decrease in body fat percentage.

4. Strength training enhances metabolism

Resistance training such as squats and push ups can increase muscle mass and basal metabolic rate. Muscle tissue burns more calories than fat and can sustain fat burning even when at rest. 2-3 strength training sessions per week can shape a tight physique.

5. Ensure Adequate Sleep

Lack of sleep can disrupt the secretion of leptin and ghrelin, increase appetite, and reduce metabolic efficiency. 7-8 hours of high-quality sleep per day helps regulate hormones and avoid compensatory overeating caused by fatigue. Establishing a fixed sleep schedule has long-term benefits for weight loss. Obese individuals should establish sustainable health habits and avoid extreme dieting or excessive exercise. During weight loss, it is important to regularly monitor changes in body fat rather than solely focusing on weight, and to supplement vitamins and minerals appropriately. During the plateau period, one can adjust their exercise routine or dietary structure, and if necessary, consult a nutritionist to develop a personalized plan. maintaining a balanced diet and moderate exercise over the long term is key to preventing rebound.