How to avoid excessive weight loss

To avoid excessive weight loss, scientific goal setting, balanced diet, reasonable exercise, psychological adjustment, and regular weight monitoring are necessary. Excessive weight loss may lead to health problems such as malnutrition and endocrine disorders, and extreme dieting or excessive exercise should be monitored. The scientific setting of weight loss goals is the primary step in avoiding excessive weight loss. It is recommended to control the weight loss rate within 0.5-1 kg per week to avoid pursuing rapid weight loss in the short term. Comprehensive indicators such as body fat percentage and waist circumference can be used instead of simple weight numbers to reduce anxiety about weight changes. A balanced diet should ensure a balanced proportion of daily intake of carbohydrates, high-quality protein, and fat, avoiding the complete elimination of a certain type of nutrient. Increasing the intake of whole grains, vegetables and fruits, and reducing the intake of refined sugars and saturated fats can not only control calories but also meet nutritional needs. Reasonable exercise should choose a combination of aerobic exercise and strength training, exercising 3-5 times a week for 30-60 minutes each time. The intensity of exercise should be slightly sweaty, breathing faster but able to communicate normally. High intensity interval training or prolonged endurance exercise may increase the risk of overconsumption. Psychological adjustment should focus on whether the motivation for weight loss is healthy, and avoid extreme measures due to appearance anxiety or social pressure. Establishing a positive body image can reduce emotional eating through mindfulness based eating exercises. When regularly monitoring weight changes, it is recommended to measure 1-2 times a week at a fixed time to avoid emotional fluctuations caused by frequent daily weighing. If there are abnormal symptoms such as amenorrhea, dizziness, hair loss, or if the BMI is below 18.5 and weight loss continues, the weight loss plan should be stopped immediately and medical evaluation should be sought. Maintaining a regular daily routine can help regulate levels of leptin and ghrelin, reducing the likelihood of overeating. When cooking, use low oil methods such as steaming to avoid frying food. It can record diet and exercise logs, but there is no need to over calculate calories. If professional guidance is needed, it is recommended to consult a registered nutritionist to develop personalized plans, rather than blindly following online weight loss methods. When persistent fatigue and decreased attention occur during weight loss, the plan should be adjusted in a timely manner, and medical examinations such as blood routine and thyroid function should be performed if necessary.