Is small base weight loss through exercise or diet

Small base weight loss requires a combination of exercise and diet, and relying solely on one method has limited effectiveness. Exercise can increase metabolic rate and shape body shape, while dietary control directly affects calorie intake. The combination of the two can achieve healthier weight loss effects. Exercise is particularly important for people with a small body weight base. Low intensity aerobic exercise such as brisk walking and swimming can prevent muscle loss and promote fat breakdown. Strength training can increase basal metabolic rate and help the body burn more calories while at rest. Moderate protein supplementation after exercise can help maintain muscle mass and avoid metabolic decline caused by dieting. It is recommended to exercise 3-5 times a week for at least 30 minutes each time, and gradually increase the intensity according to physical fitness.

Dietary management should focus on balanced nutrition rather than extreme dieting. It is safer to control the daily calorie deficit at 300-500 calories, and high protein and high dietary fiber foods can be prioritized to prolong satiety. Reduce refined carbohydrates intake and replace some staple foods with whole grains. Pay attention to supplementing vitamins and minerals to avoid problems such as hair loss and fatigue caused by insufficient nutrition. Recording diet can help discover hidden high calorie foods, but there is no need to overthink calories and cause psychological burden. Small base weight loss enthusiasts should establish long-term healthy habits to avoid rapid weight loss and rebound. Ensuring 7-8 hours of sleep per day helps regulate leptin levels and reduce the likelihood of overeating. Regularly measuring body fat percentage can better reflect the true weight loss effect than simply focusing on body weight. If there is a plateau period, the exercise mode can be adjusted or the dietary structure can be reassessed. If necessary, consult a nutritionist to develop a personalized plan. Maintaining patience and a positive mindset are key factors in sustaining weight loss.