How to Lose Weight Scientifically

Jun 05, 2025 Source: Cainiu Health

Dr. Yang Ziqi

Introduction

To achieve scientific weight loss, one can generally adjust dietary structure, reasonably balance three meals, persist with aerobic exercise, combine strength training, and ensure adequate sleep. You can perform strength training 2–3 times per week, such as squats, planks, and dumbbell presses. Strength training enhances muscular strength, increases basal metabolic rate, and continues to burn fat even during rest.

For scientifically losing weight, one can generally adjust diet structure, properly balance three daily meals, persist with aerobic exercise, combine strength training, and ensure sufficient sleep. If having any concerns, it is recommended to consult a healthcare professional in advance. Detailed explanations are as follows:

1. Adjust Diet Structure

One should increase intake of high-protein and high-fiber foods, such as chicken breast, fish, soy products, and vegetables like broccoli and spinach. At the same time, choose low-GI carbohydrates like brown rice and oats to avoid significant fluctuations in blood sugar levels.

2. Properly Balance Three Daily Meals

Breakfast should be nutritious, containing protein, carbohydrates, and a small amount of fat to kick-start metabolism for the day. Lunch should be balanced, with more vegetables and lean meats, avoiding excessive oily and high-calorie foods. Dinner should be light, with controlled portion sizes to prevent indigestion at night and fat accumulation.

3. Persist with Aerobic Exercise

One can choose forms of exercise such as jogging, swimming, or cycling, performing these 3-5 times per week for more than 30 minutes each session. Aerobic exercise effectively improves cardiopulmonary function and accelerates fat burning, helping to quickly lose excess weight.

4. Combine Strength Training

One can perform strength training 2-3 times per week, such as squats, planks, and dumbbell presses. Strength training enhances muscular strength, increases basal metabolic rate, and continues to burn fat even during rest.

5. Ensure Sufficient Sleep

Ensure 7-8 hours of quality sleep daily, which helps regulate levels of leptin and ghrelin, reducing the risk of overeating. Meanwhile, sufficient sleep also promotes bodily metabolism, aiding in better weight control.

In addition, reducing sedentary time in daily life, walking more, taking stairs, doing housework, and increasing daily physical activity are also beneficial for weight loss.

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How to Achieve an S-Shaped Figure

Achieving an S-shaped figure requires a comprehensive approach, including balanced nutrition, aerobic exercise, targeted training for body shaping, lifestyle adjustments, and, when necessary, medical intervention. Body reshaping is a long-term process; it's recommended to measure body fat percentage and body circumferences once a month, aiming for a safe weight loss rate of 0.3–0.5 kg per week. If symptoms such as palpitations, amenorrhea, or persistent fatigue occur, seek medical attention promptly.