Say goodbye to the illusion of quick results: Weight loss is a marathon that requires long-term commitment.

First of all, for those who want to achieve their slim figure in the shortest amount of time using the most efficient weight loss methods, I must apologize, because there really is no shortcut to maintaining a slim figure.

In addition, I must apologize to those readers who are keen on the two-week diet, four-week diet, and other weight loss books that are readily available on the market. The body you achieve in two weeks is not "completely yours"; it is merely an "incomplete body" that temporarily stays before returning to your original body shape.

Two weeks of extremely painful dieting might result in some successful weight loss, but after just a few days of relaxation, all that effort will be wasted. I'm sure many of you have had similar experiences, right?

True weight loss is when it doesn't rebound over a long period and doesn't require struggling with cravings; it can be likened to a long-term marathon.

The human body is not a machine; weight is involuntarily affected by various environmental factors.

Therefore, a physique achieved through short-term dieting or intense exercise over a week or two cannot be maintained in the long run.

The older you get, the more pronounced the rebound will be, for a very simple reason, as mentioned earlier.

Because growth hormone secretion is high in the twenties, but as people get older, the amount of growth hormone in the body decreases significantly, which leads to a significant decrease in basal metabolic rate.

At this age, you have a long life ahead of you, so don't be too impatient.

Instead of rushing to start losing weight, why not start by paying attention to the things around you?

From the food in the refrigerator to the exercise equipment scattered around the house, we should start by tidying up our surroundings.

If we can gradually improve our eating habits and living environment, we can still successfully lose weight even at this age.

Compared to currently popular weight loss methods, gradually developing long-term weight loss habits that lead to a slimmer body, without putting too much strain on the body, is more important than anything else.

We must never forget that to successfully lose weight, we must lay a solid foundation.

When delaying the dieting period, the emphasis should be on "slow" movements.

Like my patients, those who start dieting before officially starting their weight loss journey and eventually succeed all begin slowly and end slowly.

Starting a diet doesn't mean "from now on, I can't eat anything." Instead, you should gradually reduce your food intake and gradually enter the dieting phase.

In addition, during the process of ending a diet, there is often a strong urge to eat all the foods that were missed during that period, which is not advisable.

We should start with a simple and light diet, and then gradually break free from the dieting state.

Implementing a diet plan slowly like this will not only prevent people from feeling threatened by a disruption in their body's nutrient supply, but will also prevent excessive fat accumulation that could lead to a rebound.

Please pay attention to your exercise level in daily life.

Next, we will introduce the second method that can continuously increase basal metabolic rate.

Basal metabolic rate refers to the amount of energy a person consumes by simply sitting quietly and breathing slowly, without doing anything else.

Simply put, apart from the activity of internal organs, basal metabolic rate increases with the increase of the proportion of muscle mass in the body.

Therefore, using incorrect dieting methods can lead to a decrease in muscle mass, which in turn will naturally reduce basal metabolic rate.

As people age, their muscle mass naturally decreases.

Because basal metabolic rate is much lower than when you were younger, you will gain more weight than before, even if you eat the same amount of food.

Therefore, as we age, we can no longer stay quietly in one place and lose weight by dieting and starving ourselves; instead, we should regularly engage in appropriate and reasonable muscle exercises.

Of course, the exercise mentioned here does not refer to excessive muscle training at the gym.

By simply increasing our activity levels in daily life, even without excessive exercise, we can significantly increase our basal metabolic rate.

Researchers at the University of Missouri-Columbia have published new recommendations related to exercise: instead of just sitting around all day, we should frequently do things like making phone calls or taking care of children, which can burn more than twice the calories in our daily lives.

Don't become a "pillbox" (someone who needs constant medication).

The idea of ​​losing weight by taking diet pills is just wishful thinking.

Among the various weight-loss drugs that have recently come to the market, some can inhibit fat absorption. However, some people who have used these drugs have not achieved weight loss results. Why is this?

This is because obesity in Westerners is mainly caused by excessive fat intake, while obesity in Koreans is different from that in Westerners.

Obesity among South Koreans is mainly due to excessive intake of sugars (i.e., glucose).

In Westerners, carbohydrates account for no more than 4% to 50% of their total daily calorie intake, with Americans consuming only about 30%, while their fat intake is close to 30%.

Therefore, drugs that inhibit fat absorption would certainly be effective for the Western diet.

However, for Koreans, who get 70% of their calories from sugar, diet pills that inhibit fat absorption do not have a significant effect.

Because decreased fat absorption can lead to loose stools, these types of medications not only do not help with weight loss, but can also easily cause side effects such as fatty stools and diarrhea.

The same applies to other medications.

Drugs that inhibit carbohydrate absorption can only achieve short-term effects.

Simply relying on diet pills without adjusting your diet will not help you lose weight in the long run.

Advertising slogans like "As long as you take this product, you can eat pizza, fried chicken, bread, whatever you want" are utterly absurd.

Anyone who has ever taken diet pills will surely have had this experience.

There is no such thing as a magical weight-loss drug in the world that allows you to eat whatever you want without gaining weight.

Will people develop resistance to weight-loss drugs?

Whether you take Western or Chinese weight loss drugs for a long time, your body may gradually become dependent on the drugs, which can lead to very serious consequences.

If you are not confident in taking medication for life, it is best not to take similar medications in the first place.

Do you want to become a lifelong pill-taking addict?

In daily life, some people even find it troublesome to take vitamins that are good for their health every day.

If you don't want to live on diet pills every day, please start by giving up your dependence on them and begin to understand why you've gained weight.