The real scientific method of controlling sugar and losing weight should be a combination of healthy diet, moderate exercise and good living habits. Here are some suggestions:

Control carbohydrate intake: Choose complex carbohydrates, such as whole grains, vegetables and fruits, and avoid excessive monosaccharides, especially high-sugar drinks and snacks.

Reasonable distribution of protein intake: Ensuring adequate protein for every meal helps to maintain satiety and promote muscle health.

Moderate intake of healthy fat: choose healthy fat sources, such as olive oil, nuts, fish and so on. And avoid eating too much saturated fat and trans fat.

Control food intake: keep a proper diet and avoid overeating, so as not to consume too many calories.

Eat more high-fiber foods: High-fiber foods can increase satiety, control appetite and help stabilize blood sugar levels.

Choose foods with low GI: Choosing foods with low GI can make blood sugar levels more stable.

Eating Regularity: Maintain regular eating habits and avoid overeating and long-term hunger.

Avoid high-sugar drinks and sugary foods: limit drinking sugary drinks and try to choose water, tea or sugar-free drinks.

Moderate exercise: Combined with aerobic exercise and strength training, it helps to burn excess fat and maintain metabolic health.

Keep water intake: keep enough water intake, which is helpful for metabolism and detoxification.

Monitoring blood sugar level: It is very important to monitor blood sugar level regularly, especially for diabetics.

Maintain good sleep quality: Adequate sleep is very important for controlling appetite and maintaining healthy metabolism.

Please note that weight loss should be a healthy and gradual process, and it is best to do it under the guidance of a doctor or dietitian, and avoid taking extreme or unscientific weight loss methods. At the same time, everyone's physical condition and metabolism are different, so it is best to make a diet plan that suits you according to your personal needs and actual situation.