What is the safest and most effective weight loss method without rebounding

The safe, effective, and non rebounding weight loss methods mainly include comprehensive measures such as controlling diet, moderate exercise, adjusting daily routine, psychological intervention, and medical supervision.

1. Control diet

Reduce intake of high calorie foods, increase the proportion of vegetables, fruits, and high-quality protein, and avoid overeating. Daily calorie intake should be controlled within a reasonable range to avoid metabolic decline caused by extreme dieting. You can refer to the dietary guidelines to develop personalized recipes and establish habits over the long term.

2. Moderate Exercise

Engage in 150-300 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc., combined with resistance training to enhance muscle mass. The intensity of exercise should be gradually increased to avoid joint damage caused by excessive exercise. Regular exercise can increase basal metabolic rate and help maintain weight loss effects.

3. Adjust your schedule

to ensure 7-9 hours of high-quality sleep per day and avoid staying up late causing endocrine disorders. Establish a fixed schedule to reduce the secretion of stress hormones. Adequate sleep helps regulate the balance between leptin and ghrelin, reducing the likelihood of overeating.

4. Psychological intervention

corrects unhealthy eating habits and establishes awareness of healthy weight management through cognitive-behavioral therapy. Record diet diary to identify triggering factors and learn stress coping methods instead of relying on food. Psychological support helps prevent weight rebound caused by emotional eating.

5. Medical supervision

Develop weight loss plans under the guidance of professional doctors and regularly monitor changes in body composition. Medication assisted therapy can be considered for pathological obesity, such as prescription drugs such as Orlistat capsules and Liraglutide injection. Severely obese individuals may choose metabolic surgery such as sleeve gastrectomy after evaluation.

Weight loss requires establishing sustainable lifestyle changes, and a single method is difficult to maintain long-term effects. It is recommended to lose 0.5-1 kilogram per week, as rapid weight loss can lead to rebound. During weight loss, pay attention to supplementing with multivitamins to avoid nutrient deficiencies. Regular monitoring of body fat percentage is more meaningful than simply focusing on weight, as an increase in muscle mass may result in less noticeable weight changes but improved body shape. Don't be discouraged when encountering a plateau period, you can adjust your exercise routine or dietary structure to break through the bottleneck. Maintain a positive attitude and view healthy lifestyle habits as a lifelong goal rather than a short-term task.