Does a large base of weight loss rely on diet or exercise

Large scale weight loss requires a combination of diet and exercise, but initially focusing on diet control has a more significant effect. When the weight base is large, simple exercise may increase joint burden, while scientifically adjusting diet can quickly reduce calorie intake. The daily calorie deficit of the large population is mainly achieved through dietary management. Reduce refined carbohydrates intake, replace white rice noodles with coarse grains such as brown rice and oats, and increase dietary fiber rich vegetables such as broccoli and spinach. Choose high-quality protein such as chicken breast, fish meat, tofu, and avoid cooking methods such as braising, frying, and deep frying. Control the amount of cooking oil and switch to low-fat methods such as steaming, cooking, and cold mixing. Quit sugary drinks and snacks and replace them with sugar free tea. This dietary pattern can sustainably reduce body fat percentage while avoiding muscle loss. When the weight drops by about 10%, low impact exercise can be gradually added. Water walking and swimming can reduce knee joint pressure, while elliptical rowing machines have less load on the lower limbs. In the initial stage, exercise three times a week for twenty minutes each time. As physical fitness improves, you can try aerobic exercises such as brisk walking and cycling, combined with resistance training such as manual squatting and plank support. The exercise intensity should be maintained at 60% of the maximum heart rate to avoid excessive fatigue.

Large base weight loss requires gradual progress, with a focus on improving dietary structure in the first three months, moderate exercise in the middle, and stable habits in the later stages. Regularly monitor changes in body fat and muscle mass to avoid metabolic damage caused by excessive dieting. If there are basic diseases such as hypertension and diabetes, the plan should be formulated under the guidance of doctors. Maintaining patience and losing 1% to 2% weight per week is the healthiest and most sustainable approach.