Ten indicators of scientific weight loss: How to measure true weight loss results

The following indicators should be observed for scientific weight loss:

① Changes in the eight directions.

For customers of standard weight, about 70% have a larger stomach circumference (the circumference measured at the highest point below the xiphoid process, or the circumference measured at the level of the nipple perpendicular to the eighth or ninth intercostal space). Therefore, for these customers, changes in their stomach circumference should be observed.

Of course, due to differences in gender and individual characteristics, fat accumulation sites vary, so weight loss should be tailored accordingly.

② Psychological changes.

Observing changes in psychological needs before and after weight loss should be an important aspect of weight loss assessment, as most people who lose weight feel dissatisfied with their results.

③ Changes in physical strength before and after.

④ Fat percentage.

Some customers with a standard weight may have a higher body fat percentage, which suggests that we should adjust the ratio between body fat and weight during the weight loss process to make it as standardized as possible.

⑤ Changes in body fat percentage before and after treatment.

⑥ Other symptoms.

Since these customers are not obese, there is no issue of complications, but they may have other symptoms that should be improved through weight loss.

Are weight loss and slimming the same thing?

You need to adjust your body fat percentage to a normal level. Otherwise, even if you lose fat, you may still experience a rebound because your fat metabolism system has not reached a balanced state.

④ Changes in the eight dimensions (neck, chest, stomach, waist, abdomen, hips, upper thigh, and lower thigh circumference) before and after.

This indicator primarily examines whether a weight loss plan is effective. If weight is reduced but measurements remain unchanged, it suggests that the weight loss may be water or nutrients rather than fat.

⑤ Obesity level.

The normal range for obesity is (standard weight - actual weight × 10%). The effectiveness of weight loss is assessed by whether the degree of obesity has decreased to the normal range.

Of course, if its value is zero, it means that the weight is the most standard.

⑥ Complications.

Obesity is currently the number one killer affecting people's quality of life in the world, with dozens of complications. If weight loss is effective, the complications should naturally be reduced or eliminated to varying degrees. If the complications do not improve at all, it means that the weight loss method is not scientifically sound.

⑦ Rebound rate.

The World Health Organization stipulates that the scientific validity of a weight loss method should be assessed by examining whether the weight rebounds within one year. If the weight rebounds within one year, it indicates that the weight loss has failed.

⑧ Fat loss rate.

The percentage of fat loss is calculated as the ratio of the amount of fat lost to the amount of body weight lost.

A reasonable and scientific fat loss rate is 2/3, meaning that the amount of fat lost after weight loss should account for about 70% of the total weight loss. This indicates that most of the weight loss from this method is fat.

If the weight loss rate is less than 40%, it means that the weight loss is mainly water and nutrients rather than fat, which deviates from the original intention of weight loss. Such weight loss methods are unscientific, such as diarrhea weight loss methods, diuretic weight loss methods, dieting and water restriction weight loss methods, sauna weight loss methods, etc.

⑨Physical strength.

The ultimate goal of weight loss is to make people healthier, more attractive, and fitter. The focus of weight loss should be on reducing fat, not reducing physical strength. If you feel weak, dizzy, or have low work efficiency after losing weight, it means that you have lost physical strength, not necessarily fat. Such weight loss methods are unscientific, such as dieting or diarrhea-based weight loss methods.

⑩ Psychological changes.

All patients who come for weight loss are dissatisfied with their body shape. Through weight loss therapy, patients experience psychological satisfaction. As fat and weight are reduced, their body proportions become more reasonable, their mental state improves, and naturally, they become psychologically satisfied.

The main principles to follow when losing weight

First, follow the principle of natural weight loss.

In other words, the process of losing weight should first ensure the health and comfort of the body. Using extreme measures (such as excessive dieting) for so-called rapid weight loss often leads to adverse reactions.

For example, a girl ate only vegetables for two weeks to lose weight, without touching any staple food or meat. She did lose 3 kilograms in 14 days, but now she is very prone to fainting.

Some people diet excessively to lose weight, eventually developing diseases such as anorexia. For example, the famous American singer Karen Carpenter died of malnutrition-induced organ failure caused by anorexia.

In addition, the exercise methods used for weight loss should be gradual. Do not over-exercise for a long time in order to lose weight quickly, otherwise you may suffer sports injuries or exercise aversion due to excessive fatigue.

Generally speaking, losing no more than 3 to 4 kilograms per month is relatively safe for the human body and has virtually no side effects.

Second, adhere to the principle of exercise.

The logic is simple: rather than staying at home hungry, it's better to eat a full meal and then go out for some exercise.

Another reason is that obese people generally experience a long period of lack of exercise, resulting in poor function of the musculoskeletal system and internal organs.

The main exercise methods used for weight loss are aerobic exercises, such as long-distance running, mountain climbing, aerobics, cycling, and rope skipping. For people with poor exercise ability, brisk walking is also an option. The exercise should be of a certain intensity, with a heart rate of at least 120 to 140 beats per minute after exercise, and the duration of exercise should be 30 to 60 minutes, 4 to 6 days a week.

People often ask whether strength training can help with weight loss. Generally speaking, strength training primarily depletes muscle glycogen rather than fat.

However, after strength training, the body's metabolism can remain at a higher level for a longer period of time, while after aerobic exercise, the body's metabolism quickly returns to its original level.

Therefore, from this perspective, strength training can also help with weight loss.

It would be even better if the two movements were performed simultaneously or alternately.

For example, do aerobic exercise on Mondays, Wednesdays, Fridays, and Saturdays, and strength training on Tuesdays and Thursdays, focusing on aerobic exercise; once your weight has dropped to near normal, then shift your focus to strength training.

The third key is adhering to principles.

Although you may feel tired and uncomfortable in the early stages of exercise due to a long-term lack of exercise, if you grit your teeth and persevere for a while, you will find that exercise has become a part of your life, and you will begin to enjoy exercise and the new life that exercise brings.