What is the most effective thing for weight loss

The foods with good weight loss effects mainly include oats, broccoli, chicken breast, green tea, and apples. Medications should be taken according to medical advice, such as orlistat capsules, metformin hydrochloride tablets, L-carnitine oral solution, liraglutide injection, and acarbose tablets. Weight loss requires a combination of dietary control and exercise, and it is recommended to develop personalized plans under the guidance of a doctor.

1. Food

Oats are rich in dietary fiber and β - glucan, which can slow down gastric emptying and enhance satiety, helping to reduce calorie intake. Its low glycemic index characteristic can stabilize blood sugar levels, making it suitable as a breakfast staple to replace refined rice and flour. It is recommended to choose pure oatmeal without additives and pair it with sugar free yogurt or fresh berries for consumption.

2. Western Blue Flower

Western Blue Flower contains sulforaphane and chromium elements, which can promote fat metabolism and improve insulin sensitivity. Each 100g contains only 34 calories and high dietary fiber content, which can indirectly control food intake by increasing chewing frequency. When cooking, it is recommended to steam or blanch to avoid high-temperature frying that can damage the nutritional components.

III. Chicken Breast

Chicken breast is a typical source of high-quality protein, with a protein content of 24% and fat content of only 1.9%. Its food thermal effect can consume more energy. The tryptophan contained in it helps regulate the secretion of appetite neurotransmitters. It is recommended to boil or grill the skin after peeling, and to balance the intake with coarse grains and vegetables.

4. Green Tea

The catechins in green tea, especially EGCG, can promote heat production and consumption by activating brown adipose tissue. Tea polyphenols can inhibit the activity of fat synthase, and drinking 3-4 cups of unfermented green tea per day has a better effect. Be careful to avoid drinking on an empty stomach. Patients with gastric ulcers should dilute and consume in small amounts.

5. Apples

Apples contain pectin and quercetin that can reduce adipocyte differentiation, with a moisture content of 86% and an average of only 95 kcal per fruit. Ursolic acid in apple peels helps increase muscle mass and brown fat. It is recommended to eat with the skin on and choose varieties with higher hardness as an extra between meals.

6. Medication

Orlistat capsules are gastrointestinal lipase inhibitors that can block the absorption of 30% of dietary fat and are suitable for high-fat diet obese individuals. Adverse reactions such as fat diarrhea may occur, and it is necessary to follow a low-fat diet and supplement with fat soluble vitamins. During use, liver function should be monitored.

Seven, Metformin Hydrochloride Tablets

Metformin hydrochloride tablets improve insulin resistance by inhibiting hepatic glycogen breakdown, and have a significant effect on obese individuals with abnormal glucose metabolism. Common gastrointestinal reactions usually resolve within 2 weeks, and are contraindicated for those with severe renal insufficiency. Regular checks of blood glucose and lactate levels are required during medication.

8. L-carnitine oral solution

L-carnitine oral solution promotes the entry of long-chain fatty acids into mitochondrial oxidation and is suitable for exercise assisted weight loss. The absorption effect varies greatly among individuals, and it is recommended to take it 30 minutes before exercise. Combined with aerobic exercise, it can improve fat burning efficiency by 20%. Individuals with hyperthyroidism should use with caution.

Nine, Liraglutide Injection

Liraglutide injection achieves weight loss by delaying gastric emptying and central appetite suppression, and is suitable for severe obesity with a BMI over 30. Daily subcutaneous injection and gradual increase are required, which may cause nausea, vomiting and other reactions. Patients with a history of medullary thyroid cancer are absolutely contraindicated.

10. Acarbose Tablets

Acarbose tablets inhibit alpha glucosidase and reduce carbohydrate absorption, showing significant effects on diet dependent obesity. Chewing and taking it during meals to maximize its effectiveness may cause discomfort such as intestinal bloating. Be alert to the occurrence of hypoglycemia when used in combination with other hypoglycemic drugs.

Weight loss requires establishing a daily calorie deficit of 500-750 calories, and it is recommended to engage in 150 minutes of moderate intensity aerobic exercise combined with 2 sessions of resistance training per week. The diet follows the 211 plate rule: 2 servings of vegetables, 1 serving of high-quality protein, and 1 serving of coarse grains. Avoiding extreme dieting can lead to a decrease in basal metabolism, and it is safer to lose 0.5-1 kilogram of weight per week. If abnormal symptoms such as dizziness and amenorrhea occur, timely medical attention should be sought. Chronic disease patients need to adjust their medication plan under the supervision of a doctor. Maintaining a regular schedule and stress management are crucial for long-term weight maintenance.