Core Viewpoint - The article emphasizes the importance of balanced diet and exercise for achieving a healthy weight, while addressing common misconceptions about exercise that could hinder weight loss efforts and pose health risks [1] Group 1: High-Intensity Interval Training (HIIT) - HIIT is effective in improving cardiovascular function, body composition, and metabolic risk factors in obese individuals, but lacks evidence proving it is more effective than traditional aerobic exercise [2] - Health screening is recommended for overweight individuals before engaging in HIIT [2] Group 2: Fasting Exercise - Exercising on an empty stomach is more harmful than beneficial for overweight individuals, as it can lead to muscle breakdown and various health issues due to low blood sugar levels [3] Group 3: Sweating Suits - The use of sweating suits for exercise is dangerous, primarily resulting in water loss, which can lead to dehydration and heat-related illnesses, especially in overweight individuals [4] Group 4: Weekend Warriors - The practice of intense exercise only on weekends, known as "weekend warriors," is discouraged due to significantly increased risks of acute myocardial infarction and musculoskeletal injuries compared to regular exercisers [5] Group 5: Recommended Exercise Practices - Regular, gradual exercise aligned with the body's biological clock is advised to enhance effectiveness, with suggestions to train during times of higher cortisol levels for improved performance [6] - Aerobic exercises such as walking, swimming, and using stationary bikes are recommended for overweight individuals, while those with joint issues should consider low-impact activities like swimming [6]

Core Viewpoint - The article emphasizes the importance of balanced and personalized dietary plans for weight management, particularly for individuals with specific health conditions or dietary needs [1][2][3][4]. Group 1: General Recommendations - The theme of National Nutrition Week highlights the need for balanced diets rather than extreme low-calorie diets [1]. - General weight loss diets should be designed with a variety of food types to meet the nutritional needs of the obese population [1]. Group 2: Special Health Conditions - Individuals with special health conditions, such as diabetes, cardiovascular diseases, and kidney diseases, should adjust weight loss diets under the guidance of nutritionists [2]. - Diabetic patients need to control blood sugar levels and may require diets low in carbohydrates [2]. - Those at risk for cardiovascular diseases should strictly limit salt and unhealthy fats, while increasing the intake of leafy vegetables and nuts [2]. - Kidney disease patients should limit protein intake based on their kidney function to reduce strain [2]. Group 3: Specific Dietary Needs - Obese individuals who are vegetarians may need to adjust their diets to ensure adequate protein and iron intake [3]. - Athletes or those engaged in physical labor require sufficient energy and protein in their weight loss diets, which may necessitate personalized meal plans [3]. Group 4: Food Allergies and Intolerances - Individuals with food allergies or intolerances should modify their diets accordingly, such as substituting lactose-free options for those who are lactose intolerant [4]. - During rapid weight loss phases, stricter energy control diets may be appropriate, while those nearing their target weight can gradually increase energy and nutrient intake [4]. - It is advised to consult nutritionists before starting any weight loss plan to ensure it aligns with individual health needs and lifestyles [4].