As long as you know how to eat, even those with a smaller starting point can achieve a perfect figure!

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In reality, “looking slim” and “having a well-proportioned, attractive figure” are two entirely different things. When it comes to fat loss for those with a lower starting weight, the goal is never simply to lose as much weight as possible. Instead, it involves a dual approach of moderate weight management and targeted body sculpting to develop toned lines and a confident, elegant presence.

01 What Is Low-Calorie Dieting?

What many people consider “slightly overweight” is actually a classic case of “low-base weight” obesity. Simply put, anyone whose weight exceeds their ideal weight by less than 10 jin falls into the category of those aiming to lose fat from a low-base weight. In the early stages of weight loss for those with a high-base weight, the loss is mostly water and superficial fat; however, for those with a low-base weight, the focus is never on the number on the scale, but rather on reducing body fat percentage and sculpting the body’s contours.

The fundamental reason why it’s difficult to lose weight when starting from a low baseline is a low basal metabolic rate. At this stage, you must never resort to extreme dieting, as this will only further slow down your metabolism. The body has a “memory” and has long adapted to your long-term weight status. To break through a plateau, you must help your body readjust to a new state—through scientifically balanced nutrition and varied exercise—to actively boost your basal metabolic rate. Blind dieting only leads to nutritional imbalances; once you rebound later, you’ll regain nothing but stubborn fat, making it a losing proposition.

02 Personalized Diet Plan: Easily Break Through a Plateau

1. Boosting your basal metabolic rate is key to fat loss
The key to losing weight when you’re already lean isn’t about starving yourself, but about boosting your metabolism. Drink plenty of water daily to maintain your basal metabolic rate; on days when you exercise, make sure to replenish with high-quality protein. Be sure to eat promptly after working out—sugar-free oatmeal, whole-grain bread, and sugar-free soy milk are all excellent choices, as they help repair muscles and accelerate fat burning.

Include high-protein foods like fish and lean beef in your daily meals. The body burns more calories digesting protein than it does digesting carbohydrates or fats, which helps you continuously burn fat and boost your metabolism.

2. Limit sugar and fat intake; eat plenty of fruits and vegetables to support gut health
During fat-loss phases, it’s essential to moderate your sugar intake. Make whole grains your staple and refined grains (such as white rice and white flour) a supplement; aim for a 1:1 ratio of refined grains to whole grains. This helps stabilize blood sugar levels and prevents excess sugar from being converted into fat.

A long-term high-sugar diet not only disrupts your nutritional balance but also weakens your immune system, increases fatigue, and dulls your complexion. For those with a naturally slower metabolism, this makes it even harder to lose weight. At the same time, keep an eye on hidden calorie intake by using less oil, sugar, and salt when cooking, and prioritize light cooking methods such as steaming, braising, and baking. When it comes to red meat, stick to lean cuts. Fish is an excellent choice; marinate it in rock salt and bake it in the oven without adding oil, which better aligns with fat-loss goals. It is recommended to limit daily salt intake to 6g or less.