The overweight rate of adult nationals has exceeded 40%, accelerating the trend of chronic diseases and seriously affecting the quality of national health. Now weight loss has become fashionable, but the differences in philosophy and methods make weight loss a challenge. Scientific weight loss we recommend: 1, the desire to lose weight quickly is not achieved. If BMI ≥ 24, the appropriate rate of weight loss to 0.5-1 kg per week is appropriate. Too little to achieve the purpose, too much is easy to affect health, especially easy to cause fatty liver. 2, weight loss is to reduce energy. If you lose 0.5 kg per week, you need a daily deficit energy of about 550 kcal (about 6.1 food exchanges). 550 kcal ≈ 60 grams of oil ≈ 3 taels of rice ≈ 6 taels of meat ≈ 2.5 kg of fruit ≈ 6 kg of vegetables ≈ 3 hours of brisk walking ≈ 1 hour of jogging 3, weight loss in exercise and diet. When it comes to weight loss, exercise and dieting are inseparable topics, it is recommended to use a combination of diet control and exercise intervention (exercise and diet 1:1 or 1:2) weight loss methods. 4. Example: 0.5 kg weight loss per week. Exercise and diet 1:1 method: increase 27 minutes of jogging (280 kcal), eat 1 tael less rice (180 kcal), eat 25 grams less meat (45 kcal), eat 5 grams less oil (45 kcal) 5. Example: 0.5 kg weight loss per week. Exercise and diet 1:2: add 60 minutes of brisk walking (188 kcal), eat 1.5 taels of rice less (270 kcal), eat 25 grams of meat less (45 kcal), eat 5 grams of oil less (45 kcal)