The selection principles for weight loss exercise programs are: whole-body benefits, fun, safety, and sustainable aerobic exercise.

The basic principles for choosing a weight loss exercise program are: (1) whole-body exercise; (2) sustainable, long-duration aerobic exercise; (3) an exercise that you are interested in; and (4) a safe exercise. For exercise to be effective for weight loss, the energy source during exercise should primarily be the oxidation and breakdown of fat. Generally, whole-body aerobic exercise provides energy through fat breakdown. Therefore, when choosing an exercise program, you should choose whole-body aerobic exercise.

One drawback of full-body aerobic exercise is that it can easily become monotonous, making it difficult for exercisers to maintain a consistent routine. Therefore, choosing a full-body aerobic exercise that you enjoy and find interesting will help you stick to your weight loss goals long-term. As for which exercises are most effective for weight loss, it depends on the individual's characteristics and how well they adhere to the plan. For example, someone who enjoys swimming will likely see good results through swimming as long as the intensity is well-controlled.

If someone enjoys playing badminton, then sports primarily focused on badminton practice will be effective for them. As long as four basic principles are followed when choosing exercises, the weight loss results will generally be ideal. Safety must be emphasized in weight loss exercises. Due to the special body shape, excessive weight, weaker exercise ability, and potential obesity-related complications, the requirements for exercise safety are more stringent than for the average person.

Avoid choosing exercises that are prone to joint damage or whose intensity is difficult to control as your primary method of weight loss. Exercises that violate these principles, such as high-intensity, short-duration strenuous exercise, sprinting, rapid rope skipping, or rapid stair climbing, are not only likely to cause injury but also unlikely to yield effective weight loss. High-intensity strength training is also unsuitable as a primary method of fat loss because it is difficult to maintain for extended periods.

If swimming or jogging are activities that obese individuals find very interesting, they should pay attention to controlling the intensity of the exercise and maintaining a proper diet afterward. The speed of swimming or jogging should not be too fast, as excessive speed inevitably leads to excessive intensity and a decrease in the proportion of energy generated by fat oxidation. Generally, brisk walking at a speed of 4.5 to 5.5 km/h and jogging at a speed of 6 to 7 km/h are suitable. For swimming, breaststroke or freestyle should be the primary choice, and the speed should be as slow as possible.

Regarding heart rate, it's sufficient to maintain it within the target heart rate range for weight loss for a certain period. It's important to note that while running speed may be the same, the intensity of exercise can vary depending on the fitness level of the obese individual. For example, jogging at 6 km/h might be suitable for those with mild to moderate obesity, but it could be too strenuous for severely obese individuals. Severely obese individuals should only walk at a speed of 4 to 5 km/h.

Choosing the right exercise intensity is crucial for successful weight loss. Post-workout nutrition is equally important, as many people feel they've burned calories and tend to overeat afterward. Appetite is often high after exercise, making it easy to overeat. Therefore, it's essential to eat a balanced diet after exercise, ideally with controlled portion sizes. Only by combining appropriate exercise, controlled intensity, and a smart diet can fat loss be sustained.