How Can I Control My Appetite for Weight Loss?

It is commonly known that the scientific way to lose weight is to control daily diet and perform reasonable physical exercise. However, for most obese women, controlling diet is difficult to achieve. If you want to enjoy delicious food while reducing body fat, you can choose some foods with lower calories in your daily life, such as whole grains, vegetables, and fruits. At the same time, you should also eat less fried food. Obesity is a condition caused by excessive accumulation of body fat, especially triglycerides. It is usually caused by excessive food intake or changes in body metabolism, leading to excessive accumulation of body fat, excessive weight gain, and changes in human pathophysiology. Body Mass Index (BMI) is an indicator to assess the degree of obesity, calculated by dividing weight (Kg) by the square of height (m). In Europe and America, BMI ≥ 25kg/m2 is considered overweight, and BMI ≥ 30kg/m2 is considered obese. People in the Asia-Pacific region can be classified based on their BMI: healthy (18.5-22.9kg/m2), overweight (23-24.9kg/m2), grade 1 obesity (25-29.9kg/m2), grade 2 obesity (30-34.9kg/m2), and grade 3 obesity (>35kg/m2). Obesity can be divided into two categories: simple obesity and secondary obesity. Simple obesity has no clear cause and may be related to factors such as genetics, diet, and exercise habits. Medically, it is also known as primary obesity, and more than 99% of all obesity cases are simple obesity. The exact pathogenesis of this type of obesity is not yet clear. Any factor that can cause energy intake to exceed energy expenditure may lead to simple obesity. These factors include age, excessive eating, lack of physical activity, social and psychological factors, genetic factors, and characteristics of adipose tissue. Secondary obesity refers to obesity caused by other diseases and accounts for only 1% of all obesity cases. Based on the causes of obesity, secondary obesity can be further classified into hypothalamic obesity, pituitary obesity, hypothyroid obesity, Cushing's syndrome-induced obesity, and hypogonadism-induced obesity, depending on the underlying diseases affecting the hypothalamus, pituitary gland, thyroid, adrenal glands, and gonads. To change lifestyle habits, controlling diet is crucial. It is recommended to limit total energy intake to 1000-1500kcal/day, reduce fat intake to 25%-35% of total energy, and include a diet rich in fruits, vegetables, and dietary fiber. Lean meat and plant-based protein should be the main sources of protein. A balanced diet for weight loss should include adequate amounts of high-quality protein, essential vitamins, minerals, and sufficient water. Additionally, changing eating habits is essential. Chewing food slowly can help slow down the absorption of nutrients and control energy intake.