Health experts advise gradual approach to diet and exercise

As the summer holiday season ends, experts advise against drastic changes to diet and exercise routines to achieve rapid weight loss. Common mistakes include following overly restrictive 'do-it-yourself' diets, which can lead to nutritional imbalances, and attempting to transition from sedentary behavior to intense daily workouts too quickly.

Health guidelines suggest that gradual progress is more sustainable. The U.S. Centers for Disease Control and Prevention recommends a weight loss rate of approximately 0.5 to 1 kilogram per week to improve the likelihood of long-term maintenance. Regarding physical activity, the World Health Organization recommends that adults engage in 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, per week.