Customized Weight Loss Plans for Different Groups + Core Pain Point Solutions

In the process of weight loss, different groups will face different difficulties: office workers are short of time, students are restricted by canteen meals, postpartum mothers need to balance breastfeeding and physical recovery, and the elderly worry about sports injuries; At the same time, many people will encounter common pain points such as weight loss plateaus, rebounds, and emotional eating. The key to weight loss lies in “precision adaptation”. Formulating personalized solutions according to the characteristics and core pain points of different groups can improve the success rate of weight loss. The following are customized weight loss plans for special groups and solutions to common pain points to help you easily break through the weight loss bottleneck

【Customized Plans for Special Groups】

1. Postpartum mothers (6 months-1 year after delivery):

The core of postpartum weight loss is “gentle recovery and balancing breastfeeding”, and there is no rush for success. In terms of diet, ensure adequate nutrient intake, eat more foods rich in protein, calcium, and iron, such as chicken, fish, eggs, milk, and soy products, to provide energy for breastfeeding, and avoid high-oil and high-sugar greasy foods; Control total calorie intake, 300-500 kcal less than normal lactating women, no need for dieting. In terms of exercise, within 6 months after delivery, focus on gentle restorative exercises, such as Kegel exercises, postpartum yoga, and walking, to help restore pelvic floor muscle function and abdominal muscle elasticity; After 6 months, you can gradually increase the exercise intensity and add jogging, Pilates and other exercises. It should be noted that postpartum weight loss should be carried out after the doctor’s examination confirms that the body has recovered well.

2. The elderly (over 50 years old):

The principle of weight loss for the elderly is “health first, low-intensity exercise”, focusing on weight control and chronic disease prevention rather than pursuing rapid fat loss. In terms of diet, reduce the intake of refined carbohydrates and high-sugar foods, increase the proportion of whole grains, vegetables, and high-quality proteins, such as oats, brown rice, broccoli, fish and shrimp, lean pork, and control salt intake to avoid problems such as high blood pressure; Due to the decline in digestive function, eat small meals frequently to avoid overeating. In terms of exercise, choose low-intensity and low-impact exercises, such as Tai Chi, square dancing, walking, and swimming. These exercises cause little damage to joints and can effectively improve cardiopulmonary function and body flexibility; Warm up fully before exercise, and if you feel dizzy, flustered or other discomfort during exercise, stop and rest immediately.

3. Students:

The difficulties for students to lose weight are limited food choices in the canteen, tight time, and easy to be influenced by classmates to eat snacks. In terms of diet, when getting meals in the canteen, prioritize steamed and stir-fried dishes, take more vegetables and protein foods, and fewer fried and braised dishes; Choose mixed grain rice, corn, sweet potatoes as staples instead of white rice and white steamed buns; Avoid buying high-calorie snacks such as potato chips, spicy strips, and milk tea, and prepare some nuts, yogurt, and fruits in the dormitory as snacks. In terms of exercise, use spare time for exercise, such as morning exercises, running after evening self-study, playing basketball, badminton and other ball games on weekends; Simple equipment-free exercises can also be performed in the dormitory, such as plank support, squats, sit-ups, to increase the amount of exercise.

【Core Pain Point Solutions】

1. Breaking through the plateau period:

At a certain stage of weight loss, the weight will stagnate for a long time, which is the plateau period. Solutions: First, adjust the diet, change the type of food and calorie intake. For example, if you used to eat mixed grain rice, you can change to oats, brown rice, or appropriately reduce calorie intake by 50-100 kcal; Second, adjust the exercise plan, increase the exercise intensity or change the exercise method. For example, if you used to do home exercises, you can change to running, cycling, or increase the number of groups and times on the basis of the original exercise; Third, ensure adequate sleep and water intake to promote metabolism improvement. The plateau period is a normal performance of the body adapting to the existing state. As long as you insist on adjusting, you can break through after 1-2 weeks.

2. Coping with rebound:

Rebound after successful weight loss is a trouble for many people. The core reason is the restoration of original bad living habits. Coping methods: First, enter the “maintenance period” diet. There is no need to continue to control the calorie deficit, maintain normal calorie intake, and focus on maintaining a healthy diet structure, such as eating more vegetables and high-quality protein, and less high-oil and high-sugar foods; Second, persist in exercise habits, maintain 3-4 times of exercise per week, no need for high-intensity exercise, to maintain metabolic level; Third, weigh and measure indicators regularly to find weight changes in time. If the weight increases by 2-3 catties, adjust diet and exercise in time.

3. Emotional eating:

Many people relieve their emotions by eating food when they are under great pressure, anxious, or in a bad mood. This is emotional eating. Solutions: First, identify emotional triggers. When you realize that you want to eat because of emotions, stop first and relieve emotions through deep breathing, listening to music, chatting with friends, etc.; Second, prepare healthy alternative foods in advance. For example, when you feel hungry or want to eat, replace high-calorie snacks with fruits, yogurt, and nuts; Third, establish a correct way of emotional counseling, and avoid taking food as the only emotional sustenance.