Popular Science | How to lose weight scientifically? Expert introduction

In recent years, the problem of overweight and obesity has become increasingly serious worldwide, becoming one of the major challenges threatening public health. Obesity not only affects the quality of life, but is also an important cause of chronic diseases such as diabetes, cardiovascular disease and metabolic syndrome. As the number of obese people continues to increase, how to lose weight scientifically and effectively has become an urgent problem to be solved. Shi Bingyin, chief physician of the Department of Endocrinology of the First Affiliated Hospital of Xi'an Jiaotong University, gave an answer.

Shi Bingyin introduced that the causes of obesity are complex, including both genetic factors and unhealthy lifestyles. Therefore, in the process of weight loss, it is very important to choose an intervention method that suits the individual situation.

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Lifestyle intervention. For most overweight and mildly obese people, lifestyle adjustments should be the first choice. Diet control and exercise intervention are the most basic means. Reducing the intake of high-calorie, high-sugar foods, increasing the proportion of vegetables, fruits and high-quality protein, and exercising regularly can effectively control weight. Studies have shown that time-restricted eating not only helps with weight management, but also improves metabolic health.

Weight loss with medication. For patients with moderate to severe obesity whose body mass index (BMI) exceeds 30 and who have metabolic syndromes such as hypertension and diabetes, and who cannot achieve the desired weight loss effect after lifestyle intervention, drug therapy can be used as an auxiliary means, but medical guidance must be strictly followed. Currently, there are many types of drugs on the market for weight loss. Some of these drugs, such as GLP-1 receptor agonists (such as semaglutide), are mainly used for the treatment of diabetes, but they also have certain weight loss effects. It must be emphasized that the use of drugs should be determined according to the patient's condition to avoid blindly following trends or abuse. Recently, some non-diabetic patients have blindly used hypoglycemic drugs to lose weight, which may cause serious side effects such as hypoglycemia.

Bariatric surgery. For patients with a BMI of more than 40, or a BMI of more than 35 with serious health problems, bariatric surgery is one of the treatment options. However, surgery is not suitable for everyone and is accompanied by certain risks. Patients still need to maintain a healthy lifestyle after surgery to maintain the effect. Therefore, bariatric surgery is only considered when other methods have not been effective.

Drugs and surgery each have their own applicable populations and effects. No matter which method you choose, you should develop a personalized treatment plan under the guidance of a doctor based on a scientific assessment of your personal health status and treatment needs.

In addition, traditional Chinese medicine methods such as acupuncture and massage and many Chinese medicines alone and in combination also have certain weight loss effects and can be used reasonably according to the patient's condition.

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Shi Bingyin summarized 5 tips for scientific weight loss:

Control your diet. Reducing the intake of high-sugar and high-fat foods and increasing the intake of fiber, high-quality protein, and healthy fats can help control your weight.

Time-restricted eating. Setting a fixed eating window, such as completing all eating within an 8-hour period each day, can help improve metabolic health.

Keep exercising. Perform moderate-intensity exercise for more than 150 minutes per week, such as brisk walking, swimming, or cycling, combined with appropriate strength training to increase your basal metabolic rate.

Monitor regularly. Record indicators such as weight and waist circumference, adjust diet and exercise plans in time, and maintain long-term health management.

Maintain mental health. During the weight loss process, avoid excessive stress or emotional eating, and maintain a positive attitude to help you stick to it in the long run.

Source: People's Daily