What are the scientific methods for weight loss

Scientific weight loss can be achieved through adjusting dietary structure, increasing physical activity, improving lifestyle habits, psychological intervention, medical assistance, and other methods. Weight loss is usually related to excessive calorie intake, metabolic abnormalities, hormonal imbalances, genetic factors, medication side effects, and other reasons.

1. Adjust dietary structure

Reduce intake of high sugar and high-fat foods, increase the proportion of high-quality protein and dietary fiber. Daily staple foods can be partially replaced with coarse grains such as oats and brown rice, while vegetables such as broccoli and spinach with low calorie and high fiber content can be selected. Avoid fried foods and sugary drinks, and use low oil cooking methods such as steaming and boiling. Light fasting can be scheduled 1-2 times a week, but it is not advisable to adopt a very low calorie diet for a long time.

2. Increase physical activity

It is recommended to engage in 150-300 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Combining resistance training 2-3 times a week, with a focus on exercising large muscle groups. The intensity of exercise should be gradually increased to avoid injuries caused by sudden intense exercise. Utilize fragmented time to increase daily activities, such as climbing stairs, walking to commute, etc.

3. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late that affects leptin secretion. Establish a regular schedule and set meal times. Reduce sedentary behavior by getting up and moving for 5 minutes every hour. Quit smoking and limit alcohol consumption to avoid excessive calorie intake from alcohol. Relieve stress and prevent emotional eating through meditation, deep breathing, and other methods.

4. Psychological Intervention

Record diet and exercise diaries to enhance self-monitoring and set reasonable phased goals. Join a weight loss mutual aid group to receive social support, and if necessary, receive cognitive-behavioral therapy. Avoid excessive focus on weight figures and establish a positive body image. Identify and correct abnormal eating behaviors such as overeating and anorexia.

5. Medical Assistance

For individuals with a BMI exceeding 28 or concomitant metabolic disorders, medication such as Orlistat capsules can be used according to medical advice. Severely obese individuals may consider weight loss surgeries such as gastric banding and sleeve gastrectomy. When there are underlying diseases such as hypothyroidism and polycystic ovary syndrome, synchronous treatment is necessary. Regularly monitor indicators such as body fat percentage and waist circumference to avoid excessive weight loss. Scientific weight loss requires long-term adherence to a healthy lifestyle and avoiding health risks caused by rapid weight loss. It is recommended to lose 0.5-1 kilogram per week, and during the weight loss period, pay attention to supplementing with compound vitamins and minerals. When experiencing dizziness, fatigue, and other discomfort, adjust the plan in a timely manner and consult a nutritionist or doctor if necessary. Maintaining moderate exercise habits and a balanced diet are key to keeping weight from rebounding.