In late spring and early summer, it is the right time to lose weight and lose weight. How can nutrition, exercise, and sleep work together in weight management to achieve the synergistic effect of the "three pillars"? On the 14th, Zhu Xian, Deputy Director of the Shanghai Sports Promotion Health Expert Committee and concurrently Director of the Field Branch, stated that the deep combination of balanced nutrition (controlling calorie deficit), moderate exercise (accelerating calorie consumption), and high-quality sleep (regulating central nervous system and improving metabolism) produces a synergistic effect, making weight loss the most efficient. Zhu Xian pointed out that excessive stress is not conducive to weight loss, and overeating can lead to the opposite of weight loss; Dieting, high-intensity exercise, and imbalanced rest all cause additional pressure on the body. The second phase of the "Shanghai Health Broadcast" health science popularization platform, hosted by the Shanghai Municipal Health Commission, Shanghai Administration of Traditional Chinese Medicine, Shanghai CDC, and Shanghai Love Health Office, will be held on the 14th. Experts in related fields will be specially invited to focus on weight management topics. How to lose weight for sedentary people? Zhu Xian pointed out that sedentary people should learn to grasp fragmented time. If a single exercise lasts more than 7 minutes and the intensity is appropriate, it can have an improvement effect on physical function. The effect of fragmented motion superposition is almost the same as that of the entire motion time. Meanwhile, sedentary individuals need to accurately grasp their calorie requirements. She provided a "universal template": 1 fist for each main meal, 2 fists for vegetables, and 1 palm sized for meat, eggs, fish, and shrimp, which basically meets the daily calorie needs for weight loss. She hopes that the public can go to bed before 23:00 at night and ensure 7 hours of sleep; Eat more magnesium rich foods (such as dark green vegetables, pumpkin seeds, etc.) and pay attention to relaxing muscles. Can you control your weight by eating less? Can "light fasting" really help with weight loss? Losing weight requires eating less, but also eating well and being full, "said Wu Jiang, Vice Chairman of the Gastroenterology and Enteral Nutrition Branch of the Shanghai Medical Association and Director of the Nutrition Department of East China Hospital. Extreme dieting methods, such as consuming only very low calories daily, drinking only water or eating only fruits, can lead to short-term weight loss, but the main loss is water and muscle; Once a normal diet is restored, weight often rebounds dramatically, a phenomenon known as the "yo yo effect". This expert stated that the recent trend of "light fasting" provides a new approach, which is also recommended in obesity diagnosis and treatment guidelines. The commonly used "5+2" model involves eating normally for 5 days a week (without overeating), and controlling calorie intake between 500 and 600 calories for 2 non consecutive days (500 calories for women and 600 calories for men). It is reported that calorie restriction on fasting days can activate cellular autophagy (clearing aging cells), improve insulin sensitivity, and promote fat breakdown. Research has found that "light fasting" can effectively reduce body fat, regulate blood sugar and blood lipids. However, pregnant women, lactating women, minors, elderly people, and individuals with a history of hypoglycemia and gastrointestinal diseases should avoid attempting "light fasting". Regarding the common "weight loss bacteria" on online platforms, Wujiang explained that they include probiotics with weight loss effects and other popular weight loss health products. She introduced that from a mechanism perspective, it can be roughly divided into three categories. The first type is soluble dietary fiber (such as oligofructose, inulin), which helps to increase satiety; Specific probiotic strains can affect appetite by regulating hormones. However, the effects of these preparations alone are not significant and need to be combined with dietary and exercise management. It is reported that the second type of product reduces calorie intake by interfering with the absorption of nutrients such as starch and fat. For example, white kidney bean extract can inhibit starch breakdown and have a certain effect on weight loss, but it cannot block the absorption of monosaccharides, disaccharides, proteins, and fats, and the effect is limited. The third type of products that promote metabolism, such as caffeine and L-carnitine, have no significant supplementation effect on the population, are prone to tolerance, and have limited long-term effects. Regarding the "carbon water cycle weight loss method" and "liquid cut" diet method circulating on the internet, Wu Jiang pointed out that both methods are very extreme and have low energy. Under extreme diets, the body activates an "emergency mode" to reduce body weight through the consumption of glycogen reserves and muscle breakdown caused by insufficient energy. These weight loss methods that sacrifice lean body mass will directly lead to a decrease in basal metabolic rate, forming a vicious cycle of 'easy to gain weight constitution'. She said that continuing such diets can cause multiple health risks, leading to insufficient intake of various nutrients, interfering with normal bodily functions, and causing malnutrition. Practitioners of extreme diets are prone to retaliatory weight regain after returning to a normal diet. During the interview, the reporter learned that sleep can also affect weight loss. Qiao Ying, Vice Chairman of the Youth Committee of the Science Popularization Branch of the Shanghai Medical Association and Chief Physician of the Shanghai Mental Health Center, stated that sleep is not only a process of restoring energy, but also an important link in metabolic regulation and scientific weight loss. Lack of sleep can increase the secretion of "hunger hormone" and inhibit the production of "satiety hormone" ("leptin"), often resulting in an additional intake of about 385 calories per day, equivalent to eating an extra bowl of rice. The deep sleep stage is the peak of growth hormone secretion, which can promote fat breakdown. Long term sleep deprivation leads to a 30% faster accumulation of visceral fat compared to normal sleepers. Research shows that when sleep deprived individuals face sweet foods, the activation intensity of the brain's reward center increases by 60%. Therefore, sleep deprived individuals are more inclined to choose high sugar and high-fat foods. She suggests that adults aged 18 to 65 should sleep for 7 to 9 hours per day, and those aged 65 and above should sleep for 7 to 8 hours per day. Can daytime sleep supplementation offset excessive sleep? Qiao Ying said that sleep has no overlapping effect. The best time to sleep, if missed, you can never go back, "she said. The carnival that goes against the biological clock needs to be repaid in installments with the rest of her life's health. (New Society)