What should I do if I am too overweight?
I haven't been controlling my diet, and I don't like exercising, so I've become increasingly overweight. Sigh, my belly looks like I'm pregnant. How can I deal with being this overweight?
Doctor's answer (1)
Weight loss is a systematic process that requires comprehensive intervention across three dimensions: diet, exercise, and psychology.
Reduce intake of high-calorie foods and increase the proportion of low-calorie options. Maintain regular meal times and portion sizes, eating only until 80% full at each meal, especially at dinner. Choose light-flavored foods, chew slowly and thoroughly, and avoid snacks, sweets, and beverages. Control the amount of cooking oil consumed to no more than 20 grams per day.
Gradually increase physical activity, such as aerobic exercises including brisk walking, swimming, or cycling, aiming for at least 150 minutes of moderate-intensity exercise per week. Additionally, modify lifestyle habits to ensure adequate sleep and avoid prolonged sitting.
During the implementation of a weight-loss plan, it is recommended to regularly monitor changes in body weight, and seek professional guidance from a nutritionist, psychotherapist, or endocrinologist when necessary. Training in cognitive restructuring techniques from a qualified mental health professional can help correct misconceptions and faulty thought patterns.
For individuals with severe obesity (BMI over 30), pharmacological or surgical interventions may be considered, but these must be conducted under the supervision of a physician. Weight loss is not something that can be achieved overnight; it requires sustained effort and appropriate strategies.
