What can help you lose weight

Weight loss can be achieved through adjusting dietary structure, increasing exercise, improving lifestyle habits, and other methods. Foods suitable for weight loss include oats, broccoli, chicken breast, apples, and green tea. Medications such as orlistat capsules, metformin hydrochloride tablets, L-carnitine oral solution, liraglutide injection, acarbose tablets, etc. should be used under the guidance of a doctor.

1. Food

1. Oats

Oats are rich in dietary fiber, which helps to slow down gastric emptying and increase satiety. Its beta glucan component can regulate blood lipids and is suitable as a staple food substitute during weight loss. It is recommended to choose pure oatmeal without additives to avoid the problem of high sugar content in ready to eat oats.

2. Western Blue Flower

Western Blue Flower is low in calories and rich in nutrients, containing only 34 calories per 100 grams. The sulforaphane contained in it may help regulate fat metabolism and is suitable for boiling or steaming for consumption. Individuals with thyroid dysfunction should control their intake.

3. Chicken breast

Chicken breast is a high-quality source of protein, with a protein content of 24.6% and a fat content of only 1.9%. Its high protein properties can increase the thermal effect of food and help maintain muscle mass. Suggest cooking with less oil after peeling.

4. Apples

Apples contain pectin and polyphenols, which can regulate the balance of gut microbiota. Medium sized apples contain approximately 95 calories, and the chewing process can generate a satiety signal. Diabetes patients should pay attention to the control of single intake.

5. Green Tea

The catechins in green tea may act by inhibiting the activity of fat synthase. Drink 3-4 cups of sugar free green tea daily, and the water temperature should not exceed 80 ℃. Patients with gastric ulcers should avoid drinking on an empty stomach.

2. Drug

1. Orlistat capsules

are suitable for obese patients by inhibiting gastrointestinal lipase to reduce fat absorption. May cause adverse reactions such as oily spots and increased gastrointestinal exhaust. During use, it is necessary to follow a low-fat diet and pay attention to supplementing fat soluble vitamins.

2. Metformin hydrochloride tablets

are mainly used for type 2 diabetes patients with obesity, which can improve insulin resistance. Common side effects include gastrointestinal reactions such as diarrhea and nausea. Patients with renal insufficiency are prohibited from using it, and lactate levels should be monitored during medication.

3. L-carnitine oral solution

participates in the process of fatty acid oxidation and is suitable for exercise assisted weight loss. Excessive use may lead to symptoms such as nausea and stomach spasms. It is recommended to use it in conjunction with aerobic exercise to avoid taking it before bedtime and affecting sleep.

4. Liraglutide injection

is a GLP-1 receptor agonist that can delay gastric emptying and act on the central appetite regulation system. Subcutaneous injection is required, which may pose a risk of pancreatitis. Assess the history of medullary thyroid cancer before use.

5. Acarbose tablets

are alpha glucosidase inhibitors that control postprandial blood glucose by delaying carbohydrate absorption. Common adverse reactions such as bloating and exhaust. It should be chewed and taken at the same time as the first staple food, and is contraindicated for patients with acute intestinal inflammation.

Weight loss requires establishing a scientific calorie deficit, and it is recommended to maintain a negative energy balance of 300-500 calories per day. In addition to dietary control, one should engage in at least 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, etc. Ensuring 7-8 hours of sleep per day helps regulate leptin secretion and avoid excessive dieting leading to a decrease in basal metabolic rate. If you experience symptoms such as dizziness and fatigue, seek medical attention promptly. It is not recommended to take weight loss medication on your own.