How long is the fastest and most scientific way to lose weight

Scientific weight loss usually takes 3-6 months to achieve stable results, and the specific time is related to factors such as individual metabolic rate, diet and exercise coordination. The speed of weight loss is influenced by multiple factors, and it is recommended to reduce 0.5-1 kilogram per week for healthy weight loss. Short term rapid weight loss may be achieved through extreme dieting or high-intensity exercise to lose 2-5 kilograms within 1-2 weeks, but it can easily lead to muscle loss, metabolic disorders, and other problems. By adopting a balanced diet combined with aerobic and resistance training, most people can lose 5-10 kilograms in 1-3 months, with a more significant decrease in body fat percentage. Continuous scientific management for 3-6 months can help the body adapt to new metabolic states and reduce the probability of rebound. During the weight loss process, it is necessary to monitor indicators such as body fat percentage and waist circumference to avoid solely pursuing changes in weight numbers.

It is recommended to develop a personalized weight loss plan, prioritizing vegetables and fruits rich in dietary fiber, high-quality protein, and whole grains, and avoiding fried foods and added sugar. Perform 150 minutes of moderate intensity exercise per week, combined with sleep management and stress regulation. If there are plateau or abnormal symptoms, it is necessary to consult a nutritionist or endocrinologist in a timely manner to adjust the plan.