What if I want to lose weight but don't want to go on a hunger strike

Weight loss does not require hunger strike, and can be achieved through adjusting dietary structure, increasing exercise, improving lifestyle habits, psychological regulation, medical intervention, and other methods to achieve healthy weight loss.

1. Adjust dietary structure

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein. Choose whole grains instead of refined carbohydrates and use low oil cooking methods such as steaming and stewing. Avoid sugary drinks and snacks, and control daily total calorie intake within a reasonable range. Dietary adjustments need to be persisted in the long term to avoid extreme dieting leading to malnutrition.

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 to increase muscle mass and improve basal metabolic rate. Exercise should be gradual and avoid injuries caused by overtraining. Increase daily activity, such as walking instead of taking a car, climbing stairs instead of elevators.

3. Improve lifestyle habits

Ensure 7-9 hours of high-quality sleep per day and regulate stress levels. Establish a regular schedule and avoid staying up late. Quit smoking and limit alcohol consumption to reduce the impact of unhealthy lifestyle habits on metabolism. Record diet and exercise habits, and establish healthy behavior patterns. Maintain sufficient water intake to promote metabolism.

4. Psychological regulation

Set reasonable weight loss goals to avoid rushing for quick results. Learn mindfulness diet and improve the relationship with food. Seeking social support and joining a healthy weight loss group. Dealing with emotional eating issues and cultivating a positive mindset. If necessary, seek professional psychological counseling assistance.

5. Medical Intervention

For obese patients, medication such as Orlistat capsules can be used as adjuvant therapy under the guidance of a doctor. Severe obesity patients may consider weight loss surgeries such as laparoscopic sleeve gastrectomy. Personalized treatment plans need to be developed after evaluation by professional medical institutions. Medical intervention needs to be accompanied by lifestyle changes to achieve long-term results.

Healthy weight loss requires gradual progress, and it is recommended to lose 0.5-1 kilogram per week. Avoid rapid weight loss leading to muscle loss and metabolic disorders. Regularly monitor changes in weight and body fat, and adjust the plan according to the situation. If discomfort symptoms such as dizziness and fatigue occur, seek medical attention promptly. Establishing a sustainable and healthy lifestyle is the key to maintaining an ideal weight in the long run.