How can obese individuals effectively lose weight?
May 15, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Follow a low-calorie, high-fiber diet by consuming more vegetables, fruits, and whole grains, and limit intake of high-calorie, high-fat, and high-sugar foods such as fried foods and desserts. Control portion sizes at each meal, adopt a strategy of eating smaller meals more frequently throughout the day, and avoid overeating. Increase physical activity: engage in at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking, jogging, or swimming.
Overweight individuals can generally achieve effective weight loss through methods such as controlling diet, increasing physical activity, maintaining regular作息 (sleep patterns), keeping proper hydration, and maintaining a positive mindset.
1. Control diet: Follow the dietary principle of low calories and high fiber. Eat more vegetables, fruits, whole grains, etc., and reduce consumption of high-calorie, high-fat, and high-sugar foods such as fried foods and desserts. Control portion sizes for each meal and adopt a strategy of eating smaller meals more frequently to avoid overeating.
2. Increase physical activity: Engage in at least 150 minutes of moderate-intensity aerobic exercise weekly, such as brisk walking, jogging, or swimming. Strength training activities like weightlifting or push-ups can also be incorporated to increase muscle mass, raise basal metabolic rate, and help burn more calories.
3. Maintain regular作息 (sleep patterns): Ensure adequate sleep, ideally 7-8 hours per night. Good sleep helps regulate hormonal balance in the body, reducing appetite increases and metabolic disturbances caused by hormonal imbalances, thus positively supporting weight loss.
4. Maintain hydration: Drink plenty of water—at least 1500-2000 milliliters daily. Water helps promote metabolism, enhances satiety, reduces appetite, and aids in eliminating waste from the body, thereby supporting bodily regulation during the weight loss process.
5. Maintain a positive mindset: Weight loss is a long-term process, and challenges such as plateaus may be encountered. It is important to maintain a positive and optimistic attitude, adhere to a healthy lifestyle, and not give up due to short-term lack of visible results. Believe in your ability to achieve weight loss goals.
Weight loss should be a gradual process that requires patience and perseverance. Find methods that suit you and commit to them long-term. At the same time, schedule regular medical checkups to monitor health status during weight loss, ensuring that weight loss does not compromise physical well-being.
