Maintain regular exercise
Exercise is the foundation of weight control. Instead of interval training or overtraining for a short time, experts recommend maintaining daily exercise habits with appropriate intensity.
Studies in China show that combining diverse forms of exercise such as walking, jogging, cycling, swimming or favorite sports helps increase long-term sustainability, while improving cardiovascular and mental health.
Eat balanced instead of fasting
According to experts, losing weight does not mean excessively reducing food intake.
A reasonable diet needs to ensure enough protein, increase green vegetables, whole grains and nutritious foods, and limit greasy, sugary and salty foods.
Skipping meals or extreme dieting can cause the body to lack nutrients, reduce muscle mass and easily gain weight again.
Understand the impact of food on the body
Not only caring about calories, weight loss people also need to understand how food affects blood sugar, blood fat, body composition and the risk of chronic diseases.
Experts believe that choosing reasonable foods will help control hunger, stabilize metabolism and support more sustainable weight loss.
Get enough sleep and limit staying up late
Sleep is a factor often overlooked in the weight loss process.
Not getting enough sleep or often staying up late can disrupt hormones that regulate feelings of hunger and fullness, making the body easily crave food, especially sugary and fatty foods.
Maintaining a reasonable sleep time also contributes to improving exercise efficiency and energy metabolism.
Mindfulness of mental health
Prolonged stress, work pressure, or negative emotions can cause many people to lose control of their eating.
Therefore, current weight management programs often combine psychological support, helping participants maintain motivation and form a healthy lifestyle instead of just focusing on the goal of losing weight in a short time.
Seek expert support when needed
For overweight, obese people or those who have metabolic disorders such as diabetes, high blood pressure or dyslipidemia, weight loss should be performed under the guidance of a doctor.
Currently, many medical facilities have implemented weight management clinics with the coordination of specialties such as endocrinology, nutrition, cardiology, psychology and rehabilitation to develop appropriate treatment plans for each person.
Persistently change lifestyle instead of trying to lose weight quickly
Experts emphasize that weight loss is a long process, not a race in a few weeks.
Medication to treat obesity is only indicated for a limited number of appropriate cases and cannot replace diet, exercise, or lifestyle changes.
To maintain a healthy weight, everyone needs to develop positive habits such as eating regularly, exercising regularly, getting enough sleep and regular health monitoring. This is the solution to help reduce the risk of chronic diseases and improve the quality of life in the long term.
