The progressive logic of exercise for weight loss: a comprehensive slimming strategy from aerobic endurance exercise to strength training.

We want to emphasize that liver should not be consumed in excess at any one time, and ideally no more than once a week. The Balanced Diet Pyramid recommends a daily intake of 300 grams of milk and dairy products. To control fat intake, low-fat milk is the best choice. For those who do not drink milk, calcium supplements can be taken to compensate for insufficient calcium intake. The amount of seasonings used can be adjusted according to personal taste. However, it is important to note that the daily salt intake should not exceed 6 grams per person. 6-7 grams of soy sauce or yellow bean paste is equivalent to 1 gram of salt.

All ingredient weights are based on commercially available products. The commercially available weight of fish, shrimp, pork ribs, and certain vegetables and fruits differs significantly from the actual edible portion. For example, 200 grams of grass carp, including the head and tail, typically represents only 58% of the commercially available grass carp. Overweight and obesity are caused by a positive energy balance; therefore, to achieve weight loss, it is necessary to reduce energy intake or increase energy expenditure.

While diet control is an important measure for weight loss, simply relying on eating less will eventually cause the body to lower its basal metabolic rate to adapt to the reduced energy intake, slowing down the rate of weight loss. However, increasing physical activity at the same time can prevent or minimize the decrease in basal metabolic rate, making it less likely for weight to rebound. Many human studies have found that increasing exercise for weight loss not only reduces excess body fat but also preserves, or even increases, lean body tissue.

By comparing participants who simply controlled their diet with those who controlled their diet and engaged in physical exercise, the results showed that the group that combined exercise with weight loss experienced minimal muscle loss, resulting in a more toned and fitter physique. Many overweight and obese individuals also suffer from chronic diseases; increasing physical activity to lose weight can significantly reduce these risks. Furthermore, physical activity offers other benefits such as reduced bone loss, improved sleep, stress relief, and increased energy levels.

In the process of weight loss, in addition to a well-planned diet, increasing physical activity can achieve twice the result with half the effort. Physical activity refers to any activity that involves muscle contraction and energy consumption. Exercise is a planned, regular, and repetitive physical activity. Aerobic endurance exercise and resistance training are closely related to weight loss. Aerobic exercise is characterized by low intensity, continuous duration, and relatively long duration. The energy required for this type of exercise is provided by the oxidation and metabolism of stored carbohydrates and fats using inhaled oxygen.

There's no need for high-intensity, strenuous exercise to burn energy. This is because short bursts of high-intensity exercise primarily use carbohydrates for energy, while longer periods of moderate-intensity exercise primarily use fat, which is more effective at burning stored body fat. Aerobic exercise also effectively improves cardiopulmonary function. Breathing becomes faster and deeper, increasing lung capacity. Regular, moderate physical activity can not only reduce cardiovascular disease but also decrease the risk of certain cancers.

Brisk walking is one of the best aerobic exercises, requiring neither special location nor equipment. Strength training refers to repetitive exercises against resistance, such as lifting dumbbells or doing push-ups. These resistance exercises build muscles and bones, maintaining and increasing muscle mass and strength. Strength training activities increase resting energy expenditure through increased muscle tissue, and also enhance the strength of overweight individuals. This increases the chances of success in the overall battle against weight loss.