What can I eat to lose weight

Weight loss can be achieved by consuming foods such as cucumber, chicken breast, broccoli, oats, apples, etc. in moderation, or by following medical advice to use medications such as orlistat capsules, metformin hydrochloride tablets, sibutramine capsules, acarbose tablets, liraglutide injection, etc. It is recommended to seek medical attention promptly, use medication reasonably under the guidance of a doctor, and cooperate with dietary adjustments to avoid self medication affecting health.

1. Food

1. Cucumber

Cucumbers have high moisture content and low calories, with only 16 calories per 100 grams. It is rich in dietary fiber and succinic acid, which helps to inhibit the conversion of sugars into fats and promote gastrointestinal peristalsis. It can be eaten as an appetizer or cold salad between meals, but those with stomach cold should avoid eating in large quantities on an empty stomach.

2. Chicken breast

Chicken breast is a high-quality source of protein, with 24 grams of protein per 100 grams and a fat content of less than 3 grams. Protein can prolong satiety and increase energy consumption, making it suitable for pairing with vegetables after boiling or grilling. Be careful to avoid frying cooking methods that can increase heat.

3. broccoli

broccoli is rich in vitamin C and dietary fiber, with 34 calories per 100 grams. The sulforaphane it contains may help regulate metabolism, so it is recommended to blanch and stir fry or mix cold. Individuals with thyroid dysfunction should control their intake.

4. Oats

The β - glucan in oats can slow down gastric emptying and maintain blood sugar stability. Every 50 grams of dried oats contains about 190 calories. It is recommended to choose pure oatmeal without added sugar and pair it with sugar free yogurt for breakfast.

5. Apples

Apples contain pectin and polyphenols, while medium-sized apples contain approximately 95 calories. Chewing can increase satiety, and it is recommended to consume it with skin to preserve dietary fiber. Diabetes patients need to control the single intake.

2. Drug

1. Orlistat capsules

are used for weight management in obese or overweight patients, reducing fat absorption by inhibiting gastrointestinal lipase. May cause adverse reactions such as oily stools. During use, it is necessary to follow a low-fat diet and use with caution for those lacking fat soluble vitamins.

2. Metformin hydrochloride tablets

are suitable for obese patients with insulin resistance and can improve peripheral tissue utilization of glucose. Common side effects include gastrointestinal discomfort, dosage adjustment for patients with renal dysfunction, and should not be used for individuals solely focused on weight loss.

3. Sibutramine capsules

are central appetite suppressants that regulate appetite by affecting serotonin and norepinephrine. Due to strict restrictions on cardiovascular risk, short-term use must be monitored by a specialist and cannot be purchased or taken on one's own.

4. Acarbose tablets

are alpha glucosidase inhibitors that can delay carbohydrate breakdown and are suitable for obese individuals with postprandial hyperglycemia. May cause bloating and diarrhea, requires dietary control, and is contraindicated for people under 18 years old.

5. Liraglutide injection

GLP-1 receptor agonist achieves weight loss by delaying gastric emptying and central appetite suppression. Subcutaneous injection is required for use, with common reactions such as nausea and vomiting. Use is prohibited for individuals with a history of medullary thyroid cancer.

During weight loss, it is recommended to maintain aerobic exercise for at least 30 minutes per day, such as brisk walking, swimming, etc. Diet should control total calorie intake, adopt the principle of eating small meals frequently, and avoid high sugar and high-fat foods. Ensure 7-8 hours of adequate sleep and regularly monitor changes in body fat percentage. If there are abnormal symptoms such as dizziness and fatigue, seek medical attention in a timely manner, and do not excessively diet or abuse weight loss drugs.