What are the common weight loss methods

The common weight loss methods mainly include controlling diet, increasing exercise, adjusting daily routine, behavioral intervention, and traditional Chinese medicine conditioning. Losing weight requires scientific planning, avoiding extreme dieting or excessive exercise. It is recommended to develop personalized plans under the guidance of professionals.

1. Control diet

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. Avoid fried foods, sugary drinks, and refined carbohydrates, and adopt a small and frequent meal pattern. You can refer to the dietary guidelines to pair three meals, paying attention to controlling the total calorie intake but not lower than the basal metabolic requirements. Long term extreme dieting may lead to malnutrition or metabolic disorders.

2. Increase Exercise

Perform 150-300 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week, combined with resistance training to improve muscle mass. The intensity of exercise should be gradually increased to avoid injuries caused by sudden intense exercise. Increase non physical activity consumption in daily life, such as walking instead of taking a bus. It is necessary to replenish water and electrolytes in a timely manner after exercise.

3. Adjust your daily routine

to ensure 7-9 hours of high-quality sleep per day and avoid staying up late that affects leptin secretion. Establish a regular eating schedule and ensure dinner is not too late. Stress management can reduce fat accumulation caused by elevated cortisol levels through meditation, deep breathing, and other methods. Disruption of the biological clock can interfere with the secretion of hormones related to energy metabolism.

4. Behavioral Intervention

Record diet and exercise diaries to enhance self-monitoring and set achievable goals at different stages. Avoid emotional eating and establish alternative coping strategies. Seek support from family or groups, and perform cognitive-behavioral therapy if necessary. Long term maintenance of healthy habits is more important than short-term rapid weight loss.

5. Traditional Chinese Medicine Conditioning

Under the guidance of doctors, use traditional Chinese medicines such as Shenling Baizhu Powder to strengthen the spleen and remove dampness, and coordinate with acupuncture and moxibustion, cupping and other treatments to regulate the physique. Patients with phlegm dampness constitution can choose substitute tea drinks such as hawthorn and lotus leaves for treatment based on syndrome differentiation. Avoid taking laxative traditional Chinese medicine on your own, which can cause electrolyte imbalance.

During weight loss, it is recommended to drink 1500-2000 milliliters of water per day and choose whole grains and low glycemic index foods. Regularly monitor changes in body fat percentage rather than simply focusing on weight to avoid anxiety caused by frequent weighing. If discomfort such as dizziness and fatigue occurs, adjust the plan in a timely manner. Long term maintenance requires establishing a sustainable lifestyle, and extreme methods may trigger rebound or health risks.