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Dieting to lose weight is usually not as scientifically effective as exercising to lose weight. Long term simple dieting may lead to muscle loss and decreased metabolic rate, while scientific exercise can improve basal metabolism and reduce fat.

Dieting for weight loss achieves short-term weight loss by reducing calorie intake, but the body will activate protective mechanisms to lower basal metabolic rate, which may lead to malnutrition and endocrine disorders in the long run. When returning to a normal diet after excessive dieting, the body is more likely to accumulate fat and form a rebound. Muscle tissue is broken down due to a lack of protein intake, further reducing basal metabolism and forming a vicious cycle. Some individuals who adopt extreme dieting may experience eating disorders or electrolyte imbalances.

Exercise for weight loss burns calories and stimulates muscle growth through exercise. Regular aerobic exercise can improve cardiovascular function, while strength training can increase muscle mass. The daily calorie consumption of muscle tissue far exceeds that of adipose tissue, and the basal metabolic rate can sustainably increase after muscle gain. The endorphins produced after exercise help relieve stress and improve sleep quality. HIIT high-intensity interval training can continuously burn calories after exercise, while whole-body exercises such as swimming can balance weight loss. Exercise and weight loss should be combined with dietary adjustments to ensure protein intake and maintain muscle mass.

It is recommended to adopt a scientific weight loss method that focuses on exercise and supplements diet, with 150 minutes of moderate intensity aerobic exercise combined with 2-3 strength training sessions per week, to control the daily calorie deficit at 300-500 calories. Avoid extreme diets that completely cut off carbohydrates or fats, and prioritize high protein, high dietary fiber foods. It is reasonable to control the weight loss rate at 2-4 kilograms per month, and during the weight loss period, it is necessary to regularly monitor changes in body fat percentage rather than simply focusing on weight numbers.