Weight management should always be combined with lifestyle and behavioral changes

Main Tip: For the best results and to prevent the Yo-Yo effect, treating obesity (or weight management) should always be combined with lifestyle and behavioral changes

1. Behavior Change: Reduce screen time before bed and fix your sleep schedule.
2. Diet Control: ​Focus on high protein, low carbs, and low fat. Opt for boiled or steamed meals, and avoid fried or grilled foods.
   • Women: < 1,200 kcal/day
   • Men: < 1,500 kcal/day
3. Mindful Eating: Chew your food slowly and stop eating when you feel 50-60% full. Listen to your body!
4. Self-Care: Drink 2-3 liters of water daily, get plenty of quality rest, and manage your stress levels.
5. Exercise: Aim for 150 minutes of Zone 3 cardio per week OR walk 8,000-10,000 steps every day.
6. Seek Professional Help: If you’re not seeing results after trying these steps, consult a doctor for personalized advice and proper treatment.