Losing weight and reducing body fat requires a multifaceted approach, encompassing medical treatment, lifestyle adjustments, and emotional regulation, according to Dr. Dinh Nhu Quynh, from the Endocrinology - Diabetology Department at Tam Anh General Hospital, Hanoi.

Dr. Quynh suggests several natural ways to achieve weight and fat loss.

A scientific diet plays a vital role in weight and fat reduction. A balanced diet rich in fiber, protein, and healthy fats, while controlling refined carbohydrates and fast food, helps limit fat accumulation, preserve muscle mass, and stabilize blood sugar levels. Eating on time, having enough meals, and limiting oily foods can boost metabolism, supporting fat burning without causing fatigue or cravings.

Regular exercise helps expend energy, boost metabolism, and stimulate fat burning mechanisms even during rest. Strength training or resistance exercises help maintain or increase muscle mass. Activities like walking, cycling, and swimming can increase endurance and burn calories effectively. Dr. Quynh recommends combining regular exercise with a scientific diet for enhanced weight and fat loss.

A doctor consults a patient about their diet. Photo: Tam Anh General Hospital

A doctor consults a patient about their diet. Photo: Tam Anh General Hospital

Healthy living habits, such as getting enough sleep and avoiding late nights, help regulate hormones, limiting fat accumulation, especially in the abdominal area. Drinking enough water and limiting alcohol, tobacco, and cigarettes also contribute to improved metabolism and control over food intake during each meal. According to Dr. Quynh, a healthy lifestyle is the foundation for weight and fat loss while simultaneously strengthening overall health.

Managing mental health and stress is crucial. Prolonged stress increases cortisol levels, leading to cravings, overeating, and fat storage. Individuals should manage stress through activities like meditation, deep breathing, and proper rest.

Some individuals who are pre-obese, obese, or have underlying conditions like diabetes, fatty liver disease, or insulin resistance may be prescribed medication to support weight and fat loss. These medications help control cravings, improve blood sugar, enhance metabolism, and limit fat absorption.

Severely obese individuals who don't respond to medical treatment might consider surgery. Dr. Quynh emphasizes that patients should undergo a comprehensive evaluation before undergoing any procedures. Non-surgical methods like high-tech cryolipolysis, capable of targeting stubborn fat areas without surgery, are suitable for those with thick subcutaneous fat who want to improve specific body areas.

Minh Anh