How To Lose Weight Effectively

If you are the one who wants to lose weight But tried several methods and still did not work Try to truly understand your own body & gradually lose weight

If you are the one who wants to lose weight But tried several methods and still did not work Try to truly understand your own body. And gradually lose weight in the correct way For long-term health and body shape That you can create by yourself.

What Is Obesity? Are You Fat or Not?

Disease, obesity is caused by the body’s fat intake is very unusual. Which causes various serious diseases following the diagnosis of obesity or overweight The BMI (Body Mass Index (BMI), Body Fat Percentage, and Waist Circumference) are often used together.

The cause of obesity and overweight is caused by many factors such as lack of exercise. Wrong eating habits, heredity, age, health problems, pregnancy, insufficient rest. Sometimes it is caused by side effects of treatment and medication. Or the behavior of family members, etc.

How to Lose Weight Effectively and for Your Health?

Effective and healthy weight loss Must be the weight loss that comes from the root cause This will help to lose weight slowly, helping to control weight in the long term, not causing the YoYO Effect (YOYO Effect) to return to the same fat. This can be done as follows.

Diet Diet is the primary way to lose weight is quite effective at satisfying the diet, not dieting. Because fasting will increase the risk of malnutrition, Therefore, if you want to lose weight, it should be controlled in the following ways.

Eating a variety of foods Each meal should include a wide variety of foods such as carbohydrates such as whole grains, vegetables, fruits, protein, low fat. And good fats with the right amount of body To provide the body with enough nutrients it needs.

Avoid eating bad fats, saturated fats like animal fats. Or fat in junk food that is harmful to health. And make fatter.

Eat 5 servings of fruits and vegetables per day, and eating more fruits and vegetables will help you lose weight. Each meal should have fruits and vegetables of different colors in order to get the full benefit of your body.

Eat less But eating more often, digestion of food into small meals each day will help the how to lose weight fast body burn better. It should be divided into 5-6 meals per day, each meal should be eaten less and should eat a healthy diet.

Change in eating habits People with obesity should cut back on foods that are high in salt and sugar, as well as avoid fatty foods. Turn to eat healthy food. Stay away from food that distracts. Most importantly Absolutely no fasting Because only one meal will make you more hungry and eat more in the next meal, as well as should make a note to let yourself know what to eat each day. Will help you to better control your food in the following days

Exercise Exercise is a very effective way to lose weight. Because exercise helps the body burn more energy and excess fat. By exercise that is most suitable for weight loss.

Cardio exercise, including running, swimming, cycling. Aerobic dancing and walking help your body burn more calories.

Building muscle strength (Strength Training), including the use of elastic exercise. Bodyweight exercise or weight training will help your body burn fat from the muscles as well.

Dr. Timothy Church, a professor at the Pennington Institute of Biomedical Research, Louisiana, suggests lengthening the exercise on the Web MD:

The most appropriate exercise is At least 200 minutes of moderate-intensity exercise per week.

In the case of calorie control And exercise in parallel Exercise should be at least 150 minutes per week.


While Dr. Glenn Gaesser, professor and head of kinesiology at the University of Virginia, suggested that For beginners You should start exercising 50 minutes a week, then gradually increase it to 200 minutes per week.

However, before exercising, you should pay attention to the readiness of your body. If you have health problems or are overweight Ask your doctor to help you plan and exercise plan that won’t affect your long-term health.

Change the way you live. If you continue to live the same way, weight loss may not be as successful as you had hoped. Therefore should adjust the way of living By setting goals to be true Keep doing And follow up regularly In order to achieve weight loss as planned, family and close people should also be involved in or help with weight loss. Because encouragement from close people is also an important factor in making weight loss successful as well.

Medical methods In some cases, medical weight loss can be performed. But under the control of a doctor The medical methods used to lose weight are.


Weight loss drug use Diet pills must be prescribed by a doctor. As well as being certified by a medical organization that can be used Often used in patients with a BMI of 30 or more or BMI 27 with other conditions such as diabetes, hypertension. The doctor must determine the amount of drug use. Because the use of too much of the drug can have adverse effects on the body and can be fatal. The diet pills that your doctor recommends include.

Orlistat, a weight loss drug that acts to reduce the absorption of fat eaten. This can be eaten for a long time But the side effects are Can cause stomach pain Gas in the stomach Fatty stools The bowel is moving more than usual. Or may not be able to control the intestinal system But these symptoms are mild and occur only occasionally. And symptoms are severe in the case of eating a high-fat diet However, for effective drug use, you should eat a low-fat diet.

And if taking a multivitamin It is best to take it at least 2 hours before taking this medication, as Orlistat will decrease the absorption of vitamin A, vitamin D, vitamin E, and vitamin K.

Lorcaserin is a drug commonly used to control appetite. Can be used for a long time But it also has side effects such as headache, dizziness, nausea, fatigue, dry mouth, and constipation. If the user has diabetes, it can lead to low blood sugar, headache, back pain, cough, and fatigue. If the user is taking antidepressants Should consult a doctor Because it may cause side effects as a fever Or confused But is a rare symptom Women who are pregnant or plan to become pregnant should not use the drug. In addition, the MD Web has released recommendations from the US Food and Drug Administration that If the drug has been used for 12 weeks, the weight has not yet decreased by 5%, the drug should be stopped.

Phentermine used to reduce appetite Is a drug that cannot be used continuously The doctor will prescribe this drug only for a few weeks.
Because it is a drug that has dangerous side effects, such as can cause high blood pressure. Heart palpitations Restlessness, dizziness, tremors, insomnia, shortness of breath, chest pain, or being unable to perform normal activities Not only Phentermine can also cause drowsiness. This will hinder the ability to drive and operate machinery. Therefore, avoid using drugs while working or driving. There may also be some common drug side effects, such as dry mouth, change in taste, diarrhea, constipation, and vomiting. If the person using this drug has diabetes and is using insulin therapy. Always tell your doctor before using famine. Because there may be a need for insulin dosing.


Phentermine and topiramate Fast-acting type (Phentermine and Topiramate-extended Release)It is a drug used to control appetite. By this type of drug contains a mixture of the drug phentolamine And medications for seizures and migraines By this type of drug will help make you feel full. As well as less delicious food taste It also helps the body burn more calories. But the side effects of using the drug are not less as well. The use of the drug can cause numbness of the hands and feet, dizziness, the taste sensation of food, insomnia, constipation, and dry mouth.

Such as a fast heartbeat Suicidal thoughts Eye problems that can cause permanent loss of vision if not treated promptly. And if used during pregnancy may cause the baby to become deformed Cleft lip and palate Therefore, women suspected of becoming pregnant must have a pregnancy test before using the drug. And should use ■■■■ contraceptives, including repeated pregnancy checks every month
In addition to these diet pills, There are still some diet pills that have not been approved by the public health agency in Thailand. But it has been certified and used internationally, including Contrave and Sasenda (Saxenda), which may cause yo-yo conditions. Therefore, if not absolutely necessary, the best drug should be avoided.

Weight loss surgery, such as gastric bypass surgery It is a fast way to lose weight. And doctors often recommend weight loss surgery to people who are overweight. Or have health problems that are life-threatening The advantage of the surgery is that it can lose weight within 18-24 months, which may return to weight. But very rarely The disadvantage is the potential side effects such as bloating, dizziness, nausea, diarrhea, and lack of certain nutrients.

There are 4 popular surgical methods for weight loss and obesity treatment, which are.

Gastric Bypass (Roux-en-Y) surgery is surgery to shrink the stomach. Which will make the body absorb less food.

Gastric Band reduction using a harness (Adjustable Gastric Band) is a surgical procedure to shrink the stomach with a tight belt. It can help limit the amount of food you eat.

Gastric Sleeve, Sleeve Gastrectomy is the surgical removal of part of the stomach to reduce the size of the stomach. This will help you less hungry and eat less.

Duodenal Switch surgery is a very small gastric bypass surgery. And bypass the small intestine Makes it clear to control the amount of food But this method has the risk that the body will not receive enough nutrients.
Inserting a pacemaker Power ( Electric, Implant Press ) is surgery to insert a device that serves to send electrical signals to stimulate the vagus nerve. Which is the nerve that connects the brain and stomach to control hunger
After the surgery, Your doctor will need to follow up closely to monitor the effects and side effects, such as possible malnutrition caused by gastric bypass surgery. After weight loss surgery, the risk of various serious diseases can be reduced, including the lifestyle of obese or overweight patients. This is because the surgery will cause the surgery to change their dietary habits and daily life by implication.

But weight loss surgery isn’t always the answer. Because there are many risks and consequences such as gastric-bypass surgery It can pose risks during surgery. Can cause massive bleeding An infection Adverse reactions have occurred due to the use of anesthetics. Blood clot Have lung or breathing problems A weakened digestive system Which can be severe to the point of death Not only Surgery can have long-term effects on your health, including intestinal obstruction, rapid gastric emptying. Until causing diarrhea Nausea or vomiting, hernia gallstones, low blood sugar levels, malnutrition, gastric bypass, ulcer, etc.

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Weight loss should be kept in a safe fit. Because of the wrong approach to losing weight without a doctor’s advice, such as dieting, using diet pills in the wrong amount, straining your neck, or exercising excessively. Will cause negative effects on health Whether there are gallstones in the gallbladder Causing dehydration that is dangerous to health The occurrence of malnutrition from dieting Or experiencing a mineral deficiency It can also accumulate into mental health problems such as anorexia nervosa, bulimia, and other life-threatening conditions.

Hello actually it is really easy to lose weight while eating a lot of Fast Food. what you have to do is run and that’s actually the key. Let me tell you from my personal experience. What my problem was: I can’t stop eating and eating a lot! Meanwhile I also didn’t want to gain the weight. I wanted to keep eating a lot of food specially fast food but didn’t want to gain weight.

What I did was that I made a special schedule. I just stopped eating anything 2 hours before I go for running. So whether I was in office or in a fast food shop or at any other place, when I planned to run, I just stop eating food 2 hours before. For example, if I planned to run at10 o’clock, I just stopped eating at 8 o’clock. Within that time the whole food in your stomach gets digested and help you to give a joyous feeling while running!

Now the real game starts! Whether you are tired sleepy or whatever … you have to Run!! Run!Run!Run! at 10 o clock

And you have to run for at least half an hour. Just run the way you can weather fast, slow, jumping, running backwards but you have to keep running. This half an hour will change your life. You can eat whatever you want, you can enjoy whatever food you want in your life. But you have to follow this routine.

Actually it’s a start of an healthy life. You will be enjoying a your life style. Your muscles will feel a lot more relaxed and you will start feeling energetic even in your daily routine. It will also give you a motivation to run more and make your muscles look better. It is actually start of an ideal life :slight_smile: My friend just start this and you will really start enjoying your life style

Thank you for this amazing article.
I share with a method that help a lot to lose weight with no exercise, no diet…