Core Viewpoint - The article discusses the rising popularity of intermittent fasting, particularly the 5:2 fasting method, as an effective weight loss strategy endorsed by various celebrities and public figures [4][5][6]. Group 1: Celebrity Endorsements - In 2023, notable figures like Trump and Musk successfully lost significant weight using intermittent fasting, with Trump losing 25 pounds (approximately 11 kg) and Musk losing 20 pounds (approximately 9 kg) [4]. - Celebrities such as Chris Pratt and Kim Kardashian have also adopted this weight loss method, integrating it into their daily routines [4]. Group 2: Intermittent Fasting Overview - The method gaining traction is "intermittent fasting," specifically the 5:2 fasting approach, which involves normal eating for five days and fasting for two non-consecutive days each week [5][6]. - This method is accessible to most individuals without severe chronic illnesses and is designed to improve insulin sensitivity and reduce the risk of cardiovascular diseases [6]. Group 3: 5:2 Fasting Method - The 5:2 fasting method is simple: eat normally for five days and restrict calorie intake to 800 calories on fasting days, following a Mediterranean diet [6][9]. - Research from Newcastle University indicates that individuals following the 800-calorie diet can lose an average of 10.8 kg over eight weeks while also improving conditions like hypertension and type 2 diabetes [9]. Group 4: Additional Fasting Methods - Besides the 5:2 method, the 16:8 fasting approach (16 hours fasting, 8 hours eating) is also popular among celebrities, though it may require more caution for individuals over 60 [14]. - An alternative is the 14:10 fasting method, which is safer and still effective, achieving about 80-90% of the results of the 16:8 method [14]. Group 5: Enhancing Weight Loss - The article suggests three "weight loss enhancers" to complement intermittent fasting: 1. Engaging in 5 minutes of light exercise daily, such as HIIT, can significantly boost weight loss efficiency [19][21]. 2. Adequate calcium intake is crucial for effective fat burning, with studies showing a potential weight loss of 7 kg over 25 weeks with daily calcium supplementation [22]. 3. Balancing hormone levels is essential for weight management, with dietary recommendations for both men and women to support hormonal health [23].

Core Insights - The life expectancy of Chinese residents has reached 79 years in 2024, an increase of 0.4 years from 2023, highlighting the importance of not just longevity but also health in later years [1] Group 1: Dietary Recommendations - Eating moderately, such as maintaining a 70-80% fullness, can reduce calorie intake and has been shown to slow aging by 2-3% and lower mortality risk by 10-15% [3][5] - A balanced diet should include whole grains, fruits, vegetables, legumes, and nuts while minimizing red and processed meats, alcohol, and high-sugar foods [9] Group 2: Health Metrics - Maintaining low levels of blood sugar, creatinine, and uric acid from the age of 60 is crucial for longevity, as evidenced by a study of 44,636 participants over 35 years [6][8] - Regular aerobic and resistance training can positively impact blood lipid levels and overall metabolic health [8] Group 3: Weight Management - Obesity is linked to over 200 diseases and can increase cancer risk; a "5+2 intermittent fasting" method is suggested for weight management, allowing for a structured eating pattern [10] Group 4: Muscle Health - Muscle strength is essential for metabolism and anti-aging; resistance training methods such as bodyweight exercises, resistance bands, and gym equipment are recommended for individuals over 40 [11][12][13][14]