How to Lose Weight if You Weigh 200 Pounds?

Weight loss can be achieved primarily through diet control and increased exercise, with medication as an auxiliary measure when necessary.

1. Diet Control

The principle of diet control lies in restricting the total daily calorie intake and improving the dietary structure. The diet should include a balanced intake of carbohydrates, proteins, fats, vitamins, and trace elements, with a protein intake of no less than 1g per kilogram of body weight per day. Additionally, the intake of fats, especially animal fats, should be strictly limited. Sodium intake should also be restricted to prevent water and sodium retention during weight loss, which also benefits in lowering blood pressure and reducing appetite.

2. Increased Exercise

Relying solely on diet control or exercise alone cannot achieve weight loss. The significance of exercise lies in consolidating and maintaining weight loss results. Exercise should be reasonably arranged according to body weight and physical condition, with a focus on strengthening whole-body exercise and static exercises that enhance muscle strength. At the same time, adjust the lifestyle to incorporate some form of exercise as a necessary part of daily life. For example, taking the stairs instead of the elevator for one floor or getting off the bus one stop earlier can contribute to long-term adherence to exercise.

3. Weight Loss Medication

Weight loss medication helps improve patients' adherence to diet control and exercise, suitable for those with a BMI > 27kg/m^2 and obesity-related complications or a BMI > 30kg/m^2. Before medication, at least 2 to 4 weeks of diet control and increased exercise should be attempted. When diet control and increased exercise are ineffective, weight loss medication such as Orlistat, Lorcaserin, and Phentermine can be used as an adjunct. The medication should be evaluated at least once a month within the first 3 months of use. If weight loss is ineffective (less than 5% weight reduction) or if there are any safety or tolerability issues, the medication should be discontinued or switched to another.

Medication alone is not only difficult to achieve long-term weight loss but also has significant side effects. Other comprehensive weight loss measures should not be discontinued while taking medication. Obesity is a precursor to various serious health conditions (such as diabetes, coronary atherosclerotic heart disease, cerebrovascular diseases, etc.), so weight loss is crucial, but long-term adherence is necessary for success. If any physical discomfort occurs during weight loss, medical attention should be sought promptly to avoid delaying treatment.