What are the methods for losing weight due to an easy to gain weight constitution

The main methods for losing weight due to obesity include adjusting dietary structure, increasing exercise, improving lifestyle habits, controlling emotional stress, and following medical advice when necessary.

1. Adjust dietary structure

Reduce intake of high calorie and high-fat foods, increase the proportion of high-quality protein and dietary fiber. Daily staple foods can include low glycemic index foods such as oats and brown rice, paired with low-fat and high protein ingredients such as broccoli and chicken breast. Avoid fried foods and sugary drinks, and use cooking methods such as steaming and boiling. Three meals are scheduled and quantified to avoid overeating.

2. Increase physical activity

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Combining resistance training 2-3 times a week, with a focus on exercising large muscle groups. Warm up and stretch before and after exercise, gradually increasing the intensity of the exercise. Utilize fragmented time to increase daily activities, such as climbing stairs, walking to commute, etc.

3. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late that affects metabolism. Establish a regular sleep schedule and reduce sedentary behavior. Quit smoking and limit alcohol consumption to avoid bad habits that can disrupt endocrine function. Record daily diet and exercise, and regularly monitor weight changes. Maintain a positive and optimistic attitude, and establish a long-term awareness of health management.

4. Control emotional stress

Relieve stress through meditation, deep breathing, and other methods, and avoid emotional eating. Cultivate interests and hobbies to shift attention and reduce anxiety and depression. Seek professional psychological counseling and learn stress management skills when necessary. Establish a social support system to share weight loss experiences with family and friends.

5. Medication according to medical advice

For patients with concomitant metabolic diseases, medication such as Orlistat capsules can be used as adjuvant therapy under the guidance of a doctor. Patients with pre diabetes may need metformin tablets to improve insulin resistance. Individuals with hypothyroidism need to cooperate with levothyroxine sodium tablets to regulate metabolism. All medications must strictly follow medical advice and weight loss drugs should not be taken on one's own.

Losing weight due to a predisposition to obesity requires long-term adherence to a healthy lifestyle. It is recommended to develop a personalized weight loss plan, regularly evaluate its effectiveness, and adjust the plan accordingly. Be careful to avoid excessive dieting and vigorous exercise to ensure a balanced nutrition. If discomfort symptoms such as dizziness and fatigue occur, seek medical attention promptly. During the weight loss period, seek professional guidance from nutritionists and exercise coaches, and gradually improve physical fitness through scientific methods.