How can one lose weight?
Disease description:
I am quite overweight and also have fatty liver disease. The doctor said I need to lose weight. I would like to ask, what is the fastest and most effective way to lose weight?
Doctor's answer (1)
Dr. Shen Yonghua
Here are some weight loss recommendations:
1. Balanced diet: Consume adequate amounts of protein, carbohydrates, and fats. Reduce intake of high-sugar and high-fat foods, and increase the proportion of vegetables and fruits. Avoid overeating, control portion sizes, and eat slowly to allow your brain sufficient time to register a feeling of fullness.
2. Regular exercise: Combine aerobic activities with strength training. Aim for at least 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous-intensity exercise. Exercise not only helps burn calories but also increases basal metabolic rate, allowing more calories to be burned even at rest.
3. Adequate sleep: Ensure 7-9 hours of high-quality sleep each night. Sleep deprivation can affect hormone levels in the body, leading to increased appetite and slower metabolism.
4. Hydration: Drink sufficient water daily to maintain proper hydration. This supports metabolic processes and can help reduce instances of mistaking thirst for hunger.
However, weight loss is a long-term process that requires persistence. Avoid pursuing rapid weight loss, as this may cause adverse effects on your body.
