Beware of "fat loss" traps and the health risks of rapid weight loss.

II. Fat Reduction and Weight Loss

The above three weight loss methods all reduce lean body tissue, so it's easy to understand why these methods are unhealthy.

The next two unhealthy weight loss methods are easy to mislead people because they are packaged in the professional guise of "fat reduction and weight loss," making people mistakenly believe that they are scientific and healthy weight loss methods.

(1) The first unhealthy way to “lose fat and lose weight” is that although the weight loss is achieved by reducing fat, it brings new diseases due to an unreasonable diet.

For example, an obese person may initially only have high uric acid levels, but if they do not drink enough water during weight loss, the concentration of uric acid in their body will increase and worsen into gout. Another example is that a long-term high-protein diet during weight loss can not only cause liver and kidney damage, leading to abnormal liver and kidney function, but also cause elevated urine ketones and even blood ketones due to insufficient carbohydrate intake caused by a lack of staple foods, thus harming health.

Sadly, this professional medical knowledge is not only unknown to the public, but these weight loss methods are also sought after by many people, including many intellectuals!

(2) The second unhealthy way to “lose fat and lose weight” is that although the weight loss is achieved by reducing fat, improper exercise can damage muscles, bones, joints and other tissues.

This should not be difficult to understand. For example, during exercise, fractures or joint damage may occur due to factors such as excessive force, prolonged exercise time, or improper form.

It takes a hundred days to recover from a broken bone or tendon, and these injuries can take anywhere from a week to a year to heal.

Therefore, this weight loss method is also unscientific.

It's heartbreaking to think that so many people are determined to lose weight, unaware that their health is being secretly damaged.

Especially the thought of underage children experiencing symptoms like elevated uric acid, bad breath, and toe pain from eating certain meals, drinks, or juices is heartbreaking! As a nutritionist, health manager, and fitness coach, I feel a great responsibility and obligation to translate this professional knowledge into easy-to-understand language for popular science education, so that the general public can arm themselves with scientific knowledge and protect themselves from harm.

"A balanced diet, moderate exercise, and sufficient nutrition" is the only healthy way to lose weight because it can not only reduce fat and weight, but also improve physical fitness and promote health.

There are no shortcuts to healthy weight loss! Obesity is caused by lifestyle habits and is closely related to diet and exercise. Only by cultivating a lean lifestyle of "balanced diet, moderate exercise, and sufficient nutrition" can one achieve the goal of health and longevity; otherwise, even if weight loss is achieved through other means, it is still difficult to escape the fate of rebound.

Is it true that the faster you lose weight, the better?

Many people are looking for ways to lose weight quickly, wishing they could lose weight overnight.

Losing weight is not about doing it as fast as possible. If you lose weight too quickly, you are very likely to experience a rebound after the weight loss is over, and it may also damage your health.

For example:

(1) Weight loss leads to loose skin, increased wrinkles, and sagging breasts.

Women, especially those who are middle-aged or older, have a declining ability to synthesize collagen in their skin, so they must be careful.

(2) Elevated uric acid levels can trigger gout.

(3) Muscle loss and decreased basal metabolism lead to a body type that is prone to weight gain.

(4) Rapid weight loss may lead to hair loss, fat metabolism disorder, endocrine imbalance, difficulty in ovulation in women, and even infertility.

Women who are not pregnant should be careful when trying to lose weight.

(5) Rapid weight loss can also damage the liver.

In the short term, the breakdown of large amounts of fat in the liver can cause lipotoxic damage to the liver, induce inflammation, and damage liver cells.

(6) Calcium loss leads to osteoporosis.

The medical consensus is that the fastest safe weight loss rate is 0.5 to 1 kg per week. This is a relatively healthy weight loss rate based on different ages, genders, and physical conditions, and it can only be achieved under the condition of sufficient nutrient supplementation.

If you don't supplement your nutrition, or if you have anemia, high blood sugar, or high uric acid, you will need to slow down your weight loss pace accordingly.

This is the upper limit; you can go slower than this, and it's still relatively safe.

Under the premise of healthy slowdown, the appropriate speed for weight loss varies from person to person.

Note: ① Adult BMI calculation formula: weight (kg) / height (m) / height (m);

② BMI standards for the nutritional status of Chinese children aged 7 to 18.

Why is a physical examination necessary for healthy weight loss?

Laymen look at weight, experts look at body fat percentage, and specialists look at medical examination results.

Even if you lose 10 pounds, the process and the result can be different.

Losing weight is easy, but losing weight healthily is not.

There are many methods and schools of thought on weight loss, and everyone claims to be an expert when it comes to it.

Losing weight is simply about eating less and exercising more; every weight loss method involves managing your diet or your exercise.

If you don't cooperate, even a miracle worker can't help you lose weight.

You cooperated, but you didn't realize that losing weight was due to your cooperation.

Weight loss can occur as long as it conforms to the law of conservation of energy. However, not all weight loss methods that conform to the law of conservation of energy are healthy or scientific.

Unscientific weight loss methods: Eating less simply means eating less food in terms of volume or quantity, such as eating one less bowl, one less meal, or one less day.

Being overly active means running or doing weight training, and losing weight only means looking at the number on the scale.

The weight loss process can be relatively difficult, and the result may be malnutrition, or even new diseases such as endocrine disorders and high uric acid. In the later stages, there is a high possibility of a rebound in weight.

The weight loss method adopted by "Teach You to Lose Weight" is a scientific weight loss method known in medicine as "nutritional therapy for obesity". It does not involve diet pills, meal replacements, excessive hunger, or excessive exercise. It achieves weight loss through diet and exercise.

The "Teach You to Lose Weight" guide suggests eating less, which means choosing low-calorie ingredients within the same food category while ensuring a balanced diet; and exercising more simply means engaging in moderate exercise based on individual health conditions, with the goal of maximizing fat loss.

The weight loss process will be relatively easy, and the risks of weight loss will be minimized.

At the same time, a physical examination is required before weight loss, and some diseases such as high uric acid, high blood lipids, high blood sugar, and fatty liver can also be treated at the same time.

Physical examinations during and after weight loss can monitor the safety of the weight loss process and assess the effectiveness of body conditioning.

"Teach You to Lose Weight" guides you through a weight loss journey, helping you understand clearly how you combined diet and exercise to lose weight. By the end of the weight loss program, you'll have practical experience in the impact of food and exercise on your weight, making it easier to maintain your weight later on.