It is a process that requires long-term effort and persistence, and there is no quick and long-term solution. However, here are some ways to help you get healthy:
Eat a healthy diet: Control your dietary intake and make sure you're getting enough nutrients, including protein, vegetables, fruits, and whole grains. Avoid foods high in sugar and fat and choose foods that are low in calories and high in nutrient density.
Control the amount of food you eat: Pay attention to the size of the portion in your diet and consume it in moderation. Small bowls, plates, or measuring cups can be used to help control food intake.
Increase your physical activity: Help burn calories and increase metabolism by increasing your daily activities and aerobic exercises such as brisk walking, running, swimming, etc.
Gentle strength training: Moderate strength training can help you gain muscle mass and increase your metabolic rate for long-term** results.
Establish healthy lifestyle habits: Get enough sleep, reduce stress, and maintain mental health are also very important.
Seek professional guidance: If you have a serious obesity problem or need more professional guidance, you can consult a doctor or professional dietitian to develop a plan that is suitable for your individual situation.
Remember, it's a difficult but rewarding process, and gradual, healthy weight loss is even more important for maintaining a healthy weight over the long term.