In today's highly connected digital age, fitness has become a prominent social topic among young people. Posting photos showcasing toned physiques on major SNS platforms consistently garners attention and praise. Consequently, weight loss is no longer solely a challenge pursued by women; men are increasingly recognizing that a well-maintained physique attracts greater admiration.More and more people are choosing to hit the gym for weight training or engage in outdoor sports. Yet, many complain that despite a week or even a month of effort, they see no weight loss results. Some not only fail to achieve their weight loss goals but actually gain weight.So, if you're facing these issues, you need to first understand how to exercise properly, and second, reflect on your dietary habits!
Energy imbalance is actually the primary cause of simple obesity. When the body consumes more energy than it expends, excess fat accumulates, leading to weight gain.Obesity poses serious health risks, including increased susceptibility to cardiovascular disease, metabolic syndrome, endocrine disorders, digestive system dysfunction, joint damage, and even higher cancer risk. Thus, obesity not only affects body shape but also elevates life-threatening health hazards.
So, how can one lose weight effectively and healthily? It boils down to two key aspects: scientifically guided exercise and dietary control.
Exercise and Fitness
Many people recognize that "watching what you eat and getting active" is essential for weight loss, with "getting active" referring to scientifically sound exercise.Numerous domestic and international studies have documented that exercise improves physical function, reduces fat mass, and enhances health in obese individuals. These findings apply not only to adults but also to overweight or obese children and adolescents, showing that exercise aids weight loss, improves cardiovascular health, restores normal physiological function, boosts metabolic capacity, and lowers the risk of obesity-related diseases.
The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity exercise weekly for overweight or obese individuals to promote health. However, to achieve weight loss, weekly exercise should be increased to 200-300 minutes. This means exercising 3-5 times per week for 40-100 minutes per session at a moderate intensity level.While many believe only aerobic activities like brisk walking, jogging, swimming, or cycling burn fat, fat loss naturally occurs when exercise boosts metabolic rate. Beyond cardio, incorporating strength training 2-3 times weekly preserves muscle mass and bone health, elevates basal metabolism, and makes fat loss easier.The currently popular High-Intensity Interval Training (HIIT) offers a time-efficient alternative, delivering superior fat-burning results in shorter sessions. Many HIIT programs integrate both cardio and strength training, providing a more comprehensive approach that also aids in body sculpting.
Dietary Control
Many ask: "I exercise regularly, so why haven't I lost weight?" This brings us to the saying, "Exercise accounts for 30%, diet for 70%."While we emphasize exercise's role in weight loss, we often overlook the importance of proper dietary control. What should we focus on in our diet?
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Balanced Nutrition
The Chinese Nutrition Society recommends daily intake for adults: 250-400g of grains and tubers (including 50-150g of whole grains and legumes),tapioca: 50-100g), 300-500g of various vegetables, 200-350g of various fruits, 40-75g of poultry/meat, 40-75g of seafood, 40-50g of eggs, 300g of dairy, 25-35g of soybeans/nuts, 6g of salt, and 25-30g of oil.A balanced diet ensures adequate intake of all nutrients while avoiding excessive calorie consumption (as shown in the figure on the right).
Based on this, the ACSM recommends that overweight and obese individuals reduce their daily energy intake by 500-1000 kcal, equivalent to cutting 56-111g of fat or 125-250g of carbohydrates.This is typically achieved by reducing both fat and carbohydrate intake. Fat serves as a source of essential fatty acids, which the body requires daily for functions like cell membrane formation. Additionally, fat acts as a substrate for hormone metabolism within the body, so relying solely on fat restriction is not advisable.To reduce caloric intake, first moderately decrease dietary fat consumption: use less oil when cooking, choose low-fat foods, and especially avoid high-fat items like chocolate, fried chicken, deep-fried foods, and puffed snacks.Second, reduce carbohydrate intake by moderately cutting back on grains and starchy foods. Avoid sugary beverages like milk tea, carbonated drinks, and sweetened teas. Each 100ml of such drinks typically contains 10g (40kcal) or more of carbohydrates. These sugars enter the body rapidly without complex digestion, easily leading to excessive carbohydrate consumption.When carbohydrates exceed the body's capacity to utilize them, they are converted into fat and stored. The Chinese Dietary Guidelines recommend limiting added sugar intake to no more than 50g daily, ideally under 25g. This equates to no more than 250ml of sugary beverages per day. Only by effectively controlling carbohydrate and fat intake can exercise effectively mobilize and burn excess body fat.
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Moderately increase intake of high-quality protein
While protein contains calories, its primary role is in physiological processes like tissue repair, immune function, and digestive enzyme secretion—not as a primary energy source. The body only breaks down protein for energy under extreme physiological conditions, such as in anorexia patients or individuals with chronic calorie deficiency.Athletes require slightly more protein than the general population, particularly when combining aerobic exercise with strength training. Resistance training increases muscle volume and elevates amino acid (protein breakdown products) demand for tissue repair.Opt for high-quality protein sources like dairy, eggs, seafood, poultry, and animal proteins, as well as plant-based proteins such as beans. When selecting animal proteins like poultry or meat, prioritize lean options with lower fat content. Note that excess protein beyond the body's needs undergoes physiological processes like breakdown and deamination, ultimately converting into fat. Thus, while high-quality protein is beneficial, it should only be consumed in moderation.
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Opt for low-calorie foods to reduce hunger and increase satiety
We've all experienced this: once hunger strikes, we actively seek food with a strong desire to eat; once full, we naturally stop eating and feel no urge to eat again for a while. This sensation is called satiety.
For foods with the same calorie content, the lower the energy density, the larger the volume, the higher the fiber content, the slower the chewing speed, and the harder the food is to digest—the stronger the satiety effect.
For staple foods, choose whole grains with higher fiber content, such as corn, brown rice, black rice, purple sweet potatoes, and pumpkin. Avoid or reduce refined grains.
Protein takes longer to digest and absorb, lingering longer in the digestive tract to enhance satiety and reduce hunger. Opt for foods lower in fat yet relatively high in protein, such as chicken, eggs, beef, fish, and seafood.Vegetables are generally low in calories, including green beans, spinach, bean sprouts, radishes, Chinese cabbage, cauliflower, and celery. For fruits, opt for those high in dietary fiber, such as oranges, apples, and grapes.Since grains and meat dishes contain significant amounts of carbohydrates, protein, and fat, this sequence may lead to higher calorie intake. The proper order for weight-loss meals should be: fruit, soup (vegetable-based), vegetables, meat dishes, and grains. Stop eating when 70% full—avoid eating until completely full or stuffed.