What is the most basic and effective weight loss method

The most basic and effective weight loss method is to combine diet control with increased exercise, with the key being to create a calorie deficit. There are mainly methods such as adjusting dietary structure, regular aerobic exercise, strength training, maintaining sufficient sleep, and managing psychological stress.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates and added sugars, increase the proportion of vegetables, fruits, whole grains, and high-quality protein. Adopting a small portion multiple meal mode to avoid overeating. The main cooking method is steaming and stewing, with restrictions on fried foods. Drink no less than 1500 milliliters of water daily, and drinking moderate amounts of water before meals can help create a sense of fullness.

2. Regular Aerobic Exercise

Engage in at least 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Maintaining a heart rate in the range of 60% -70% of maximum heart rate during exercise can effectively promote fat breakdown. It is recommended to start gradually from 20 minutes a day and develop a habit of exercising at a fixed time slot, which is easier to adhere to.

3. Strength Training

Schedule 2-3 resistance exercises per week to increase muscle mass through squats, push ups, and equipment exercises. The basal metabolic rate of muscle tissue is much higher than that of adipose tissue, and adding 1 kilogram of muscle can burn an additional 50 calories per day. Strength training can also improve body fat distribution and shape a tight physique.

4. Maintain sufficient sleep

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to a decrease in leptin and an increase in ghrelin. Establish a regular sleep schedule and avoid using electronic devices 2 hours before bedtime. Maintain a dark and quiet sleeping environment, with room temperature controlled at 18-22 degrees Celsius.

5. Managing Psychological Stress

Long term stress can stimulate cortisol secretion and promote abdominal fat accumulation. Stress can be relieved through meditation, deep breathing, mindfulness training, and other methods. Establish reasonable weight loss goals to avoid anxiety caused by short-term weight fluctuations. If necessary, seek professional psychological support.

Losing weight requires establishing sustainable healthy habits, as extreme dieting or excessive exercise may harm health. It is recommended to lose no more than 0.5-1 kilogram per week and regularly monitor changes in body fat percentage. Pay attention to balanced nutrition in terms of diet, and plan your exercise accordingly. When encountering a plateau period, adjust the exercise intensity and diet ratio, and consult a nutritionist or fitness coach if necessary. Maintaining a positive attitude and integrating a healthy lifestyle into daily life is essential for achieving long-term weight management.