1.？ If you lose weight successfully, you must pay attention to calories, but if you just reduce calorie intake (no exercise), you will probably lose muscle and fat. Muscle metabolism is more active than fat, so increasing muscle mass helps to burn more calories. This is one way that strength training can specifically help reduce fat. Instead of "losing weight", consider "losing weight". )

2.？ It may be tempting to cut calories drastically, but this method will soon backfire. Extreme calorie restriction will lead to muscle loss and slow down metabolism. Your body will enter the "hunger mode" by storing energy (such as fat) instead of burning energy. This will make you less energetic and more likely not to exercise. It sounds counterintuitive, but eating too few calories will cause you to lose as much weight as overeating. Success lies in finding a balance that suits your body.

3.？ If you consume less calories than your body needs (even when trying to lose weight), you will lower your leptin level (also known as the "satiety" hormone). Leptin helps to suppress hunger and regulate energy balance, so when leptin levels decrease, your appetite will increase.

4.？ Usually, you need to consume more calories than you eat to lose weight. Regular exercise is a part of the fat loss equation, which can help you build up a "calorie deficit" and let you lose fat without feeling deprived.

5.？ Strength training can help you get through the weight loss peak. When you lose weight, you need fewer calories to keep your new weight. Therefore, in addition to adjusting diet to reduce excess calories, increasing exercise can also help you continue to lose unnecessary weight and avoid altitude exercise.

6.？ Even if you have good fitness habits (that is, the ratio of good cardiovascular and strength training in frequency, intensity and type), eating inferior food will affect your sports performance. You will have less energy and motivation, and you won't benefit much from exercise. On the other hand, sports will increase your desire for food, which is obviously a win-win situation!