Are overweight individuals more prone to injuries during exercise? Here’s a dietary guide for overweight and obese individuals—take note!

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During my physical exam, I was already told I was overweight and obese. Dragging legs that felt like they weighed a thousand pounds, I started following Zhou Shuyue and Pamela’s workout routines. Within five minutes, I’d be drenched in sweat and couldn’t keep going. The slightest movement made me feel ravenously hungry, and once hungry, I couldn’t stop eating—a vicious cycle… Stop right there! High-intensity workouts aren’t suitable for overweight or obese individuals—watch out for knee joint damage! Instead, start by controlling your diet. Cultivate a love for healthy eating habits and let your weight drop steadily.

01 Why Do You Feel Hungrier the More You Eat When You’re Overweight?

For overweight and obese individuals, excessive calorie intake causes body fat percentage to skyrocket while slowing down overall metabolic rate. When this cycle reaches a certain point, our entire dietary structure becomes chaotic and unrestrained, such as:

When we consistently consume large amounts of highly processed carbohydrates, their rapid digestion disrupts hormonal balance, sending erroneous signals to the brain. The brain perceives insufficient energy intake, triggering hunger cues. Thus, weight gain unfolds like “boiling a frog in gradually heated water,” gradually steering individuals toward binge eating.

02 Weight Loss Strategies for Overweight and Obese Individuals

Reducing calorie intake is one of the most straightforward ways for overweight and obese individuals to manage their weight. However, it’s crucial to ensure that low-calorie diets provide adequate vitamins, minerals, and other micronutrients while meeting basal metabolic needs to prevent malnutrition.

(1) Control portion sizes and eat until 80% full. Calculate your basal metabolic rate and, while maintaining a balanced diet, avoid overeating to gradually shrink an enlarged stomach. It is recommended to reduce caloric intake by one-third compared to previous levels, but avoid extreme dieting.

(2) Increase intake of whole grains, vegetables, and fruits rich in dietary fiber. These provide low-calorie satiety while helping reduce obesity-related chronic diseases (coronary heart disease, diabetes, colorectal cancer, etc.).

(3) Ensure adequate intake of high-quality protein, primarily from sources such as fish, poultry, eggs, lean meat, dairy products, and legumes. Avoid high-calorie, unhealthy foods like fried items, cream cakes, and sugary beverages;

(4) Eliminate foods high in oil, sugar, and salt. Adults should consume ≤5g of salt daily, approximately 25–30g of cooking oil, and keep sugar intake below 25g. Practice portion control!

(5) Monitor weight regularly while maintaining a relaxed mindset. Engage in appropriate exercise within manageable limits as weight stabilizes.

03Diet Recommendations for Weight Loss in Overweight and Obese Individuals

To feel full while eating healthily, our stomachs really have to endure a lot.

Of course, dietary fiber plays an indispensable role in boosting metabolism and improving bowel regularity. The satiety it provides reduces nutrient absorption in the intestines, prompting the body to burn fat and lowering the risk of weight gain. Simultaneously, it promotes bowel movements and protects the gut.

For a straightforward reference, use a fist-sized portion as a guide. Aim for a 2:1:1 ratio of dietary fiber to carbohydrates to protein per meal—meaning two fist-sized portions of fiber, one fist-sized portion of carbs, and one fist-sized portion of protein. Here’s a sample meal plan for reference:

Breakfast 8:00 AM

Whole-grain European-style bread (50g) + Egg (1) + Milk (250ml) + Cucumber, Tomato (1 each)

Lunch 12:00 PM

Mixed grain rice (cooked weight 115g) + Lean meat (200g) + Leafy greens (300g)

Snack 3:00 PM

Apple (300-500g) or dark chocolate (1 piece)

Dinner 6:00 PM

(No eating after 8 PM)

Multigrain rice (cooked weight 60g) + shrimp (8 pieces) + leafy greens (300g)

Whether life is good or bad, others may not care much. But once you become overweight or obese, it may invite criticism from others. So when it comes to being a little chubby for fun, don’t get too greedy. After all, self-discipline and health are your lifelong treasures. Follow the weight loss guide and get moving!