Core Insights - The article discusses a groundbreaking study published in *Nature Metabolism* that reveals a significant mechanism behind obesity, specifically the malfunction of "micro power plants" in fat cells, which may explain the challenges faced in weight loss efforts [7][10]. Group 1: Research Findings - A specific protein released by gut microbiota, known as flagellin, is identified as a key signaling molecule that regulates appetite [7]. - The study introduces the concept of "neurobiotic sense," establishing a high-speed communication channel between the gut and the brain [9]. - Analysis of 56 human fat tissue samples shows that mitochondrial fragmentation creates a metabolic vicious cycle, making it harder for long-term obese individuals to lose weight [10]. Group 2: Practical Solutions - Following food intake, the activity of gut microbiota increases, leading to a significant rise in flagellin release, which is detected by specialized PYY neuroendocrine cells in the colon [11]. - The TLR5 receptor on these cells acts as a "microbial radar," triggering the secretion of PYY hormone, which sends a "stop eating" signal to the brain via the NPY2R receptor on the vagus nerve [11]. - Recommendations include optimizing fat intake by avoiding long-term high-fat diets, replacing saturated fats with monounsaturated fats, and controlling daily fat intake to 25-30% of total calories [12]. Group 3: Exercise Recommendations - High-Intensity Interval Training (HIIT) is suggested, with a regimen of three sessions per week, each lasting only 20 minutes [12]. - A specific exercise pattern of 30 seconds of all-out sprinting followed by 90 seconds of gentle recovery is recommended [19]. Group 4: Nutritional Strategies - A targeted nutrient supplementation plan and scientific meal timing management are advised, including compressing the daily eating window to 8-10 hours and maintaining at least a 14-hour fasting period after dinner [19].

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]