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- A combination of healthy eating, regular physical activity, and a sustainable lifestyle.
- Aim for a safe rate of 0.5–2 kg/week with balanced eating and exercise; individual factors vary, and sustainable habits matter.
- It depends on your needs/preferences. Options mentioned include low-carb, keto, vegan/plant-based, intermittent fasting, Mediterranean, meal replacements, and behavioral programs; consult a dietitian for what’s safe/suitable.
- Emphasize balanced, whole foods (e.g., Mediterranean/plant-forward/low-carb as appropriate), in a sustainable, calorie-controlled way—ideally with professional guidance.
- About 150 min/week of moderate aerobic (or 75 min vigorous) + strength training twice weekly, adjusted to your fitness level. Diet remains key.
- Approach cautiously; evidence varies and risks exist. Items noted include green tea extract, caffeine, garcinia cambogia (limited/mixed evidence), protein and fiber supplements—only under professional guidance.
- Highly processed/sugary/refined foods: sugary drinks, processed snacks, fast food, sugary cereals, pastries/baked goods, deep-fried foods, and highly processed meats.
- Set clear goals, break them into steps, track progress, celebrate milestones, lean on support, visualize success, stay positive, and keep variety.
- Possible fatigue, muscle loss, nutrient deficiencies, mood changes, hair loss, gallstones; consult professionals.
- Focus on diet: balanced, nutrient-dense meals in controlled portions; favor whole foods, limit processed foods, manage portions, stay hydrated; seek tailored guidance.
