Core Viewpoint - Weight loss is often confused with fat loss, but they are fundamentally different. Weight loss refers to the overall decrease in body weight, including fat, muscle, and water, while fat loss focuses specifically on reducing fat content and lowering body fat percentage, which is a more scientific and healthier approach to weight management [2][4]. Group 1: Understanding Body Composition - Body composition can be divided into "lean body mass" and "total fat mass." Standard scales only show total weight changes and do not reflect fat loss. Generally, male body fat percentage should be maintained between 15%-18%, while for females, it should be between 25%-28% [4]. - For individuals with a higher initial weight, the priority should be weight loss, while those with a lower initial weight should focus on fat loss [4]. Group 2: Scientific Weight Loss Strategies - Effective fat loss requires a comprehensive lifestyle intervention, including a balanced diet, appropriate exercise, sufficient sleep, and a positive mindset. The "20 Guidelines for Weight Management" from the Chinese residents' health initiative emphasizes the importance of lifestyle changes [4]. - The "2024 Adult Obesity Dietary Guidelines" from the National Health Commission provides detailed dietary guidance, highlighting the importance of controlling total energy intake and optimizing dietary structure [4]. Group 3: Dietary Recommendations - Avoiding extreme dieting is crucial, as it may lead to muscle loss rather than fat loss. Muscle is essential for maintaining metabolic rate, and its reduction can hinder fat metabolism [6]. - The recommended daily caloric intake for men is between 1750-1950 kcal, but should not fall below 1200 kcal. A "small meals frequently" approach is suggested to prevent binge eating due to hunger [6]. - A balanced diet should primarily consist of grains, vegetables, fruits, and lean proteins while reducing oil, salt, and sugar intake. The Mediterranean diet is highlighted as beneficial for health and weight management [8][10]. Group 4: Specific Dietary Patterns - The Jiangnan diet, representative of the health dietary pattern in China, emphasizes a variety of ingredients, high vegetable and fruit intake, and lower consumption of red meat, which may help control weight and reduce chronic disease risk [10]. - Dairy products are recommended for their high-quality protein and calcium content, with a daily intake of 300-500g of liquid milk or equivalent dairy products suggested [11]. Group 5: Short-term Weight Loss Techniques - Adjusting the macronutrient ratio (low carb, low fat, high protein) can lead to short-term weight loss, but long-term effects are not well-supported. Intermittent fasting shows some weight loss benefits but lacks long-term evidence [12][14]. - The ketogenic diet, characterized by very low carbohydrate intake, can improve weight management but should be followed under professional guidance due to safety concerns [13]. Group 6: Behavioral Changes - Eating speed is linked to obesity, and reducing eating speed can help with weight loss by decreasing caloric intake and increasing satiety hormones. It is recommended that adults take more than 20 minutes per meal [15]. - Skipping breakfast and late-night eating are associated with increased obesity risk. Eating breakfast helps maintain stable blood sugar levels and reduces hunger later in the day [14]. Group 7: GLP-1 Medications - The approval of semaglutide (Nuoheying) for long-term weight management in China marks a significant development. This GLP-1 receptor agonist can achieve an average weight reduction of 17% (approximately 16.8 kg) and offers multiple health benefits beyond weight loss [17][18].