"Move More, Eat Smart": A Guide to Scientific Fat Loss

"Control your diet and move more," the key to fat loss is "70% diet, 30% exercise." Here’s how you can scientifically approach fat loss through exercise.

The Best Exercise is the One That Suits You

It’s recommended that overweight or obese individuals develop a reasonable exercise plan under a doctor's guidance and stick to it. Choose appropriate exercise methods that your body can handle to reduce body fat content without causing injury. Aerobic exercises like jogging and swimming are excellent options. Start with moderate-intensity exercises to avoid the risk of injury.

Begin by exercising three times a week, 30 minutes each time. Gradually increase to five times a week, 30-60 minutes per session, aiming to meet or exceed the World Health Organization's recommendation of 150 minutes of moderate-intensity aerobic exercise per week.

Additionally, resistance training is essential. Incorporate dumbbells, barbells, and other equipment to strengthen muscles and boost metabolism. Aim for 2-3 resistance training sessions per week, with 2-4 sets per session and 8-15 repetitions per set, depending on your ability.

Different Exercises for Different Age Groups

Exercise plans should consider individual factors to prevent injuries, especially for different age groups.

1. Obese Children: Focus on playful and fun activities to increase physical activity and ensure enjoyment. Sports games, dancing, and other enjoyable exercises are great choices. Parents should encourage and participate in outdoor activities with their children.

2. Obese Teenagers: Opt for competitive and social sports like various ball games. Supplement with running, swimming, and other aerobic exercises to enhance cardiovascular endurance, as well as bodyweight strength training to build muscle.

3. Obese Adults: With limited daily exercise time, choose high-intensity interval training (HIIT) for more significant health benefits in a shorter period. Yoga and exercises like Ba Duan Jin can also help alleviate fatigue and relieve back pain from prolonged sitting.

4. Obese Seniors: Exercise should not only focus on fat loss but also on maintaining muscle strength, flexibility, and balance to prevent falls. Opt for low-intensity activities such as walking and Tai Chi.

Scientific fat loss aims not just at reducing weight but also at enhancing physical fitness, promoting health, and preventing chronic diseases. We hope all readers can achieve fat loss through scientific exercise and enjoy a vibrant, healthy future!