Fat Repair Method: A 10Year Sustainable Approach to Weight Loss

PART 01 · Stop Fighting Fat, Start Understanding It

This article is not about “lose 10 pounds in 3 months”. It is about a way of losing weight that you can actually sustain for 10 or even 20 years.

Whenever you fight against fat or sugar, you are entering a long war. The moment you give up, you lose. For many people, weight loss becomes a repeating loop of strict dieting, binge eating, selfblame and starting over again.

But the real enemy is not fat or sugar itself. It is our misunderstanding of the body. If you want to lose weight, the goal is not to “defeat” fat, but to identify the real problem and learn how to stand on the same side as your body.

There is a more intelligent and gentler way to deal with obesity. At its core, it is not simply eating less or running more, but rebuilding the balance of blood circulation, metabolic patterns and the nervous system from the ground up.

PART 02 · The Truth of Obesity: SelfProtection, Not a Mistake

When we talk about obesity, most people treat fat as an enemy to be eliminated. Dieting, cardio, liposuction, and now hightech drugs like semaglutide and tirzepatide all point toward one goal: less fat.

But one key question is often ignored: why does the body store fat in the first place?

Obesity is not a malfunction. It is a choice made by the body. From an evolutionary view, fat is an extremely efficient way to store energy: each gram provides more than twice the calories of carbohydrates. Just as important, and often overlooked, fat is also a powerful thermal insulator.

When visceral organs receive insufficient blood supply, their temperature drops, and with it, metabolic activity, immune function and digestion all weaken. The body needs a way to keep these vital organs warm enough to function. Building a layer of fat around the abdomen becomes a very economical solution.

What we call a “beer belly” or “spare tire” is, in the body’s logic, a survival coat developed over millions of years.

Dr. Wang Weigong’s theory of blood and qi circulation explains this further. Blood carries oxygen and nutrients to support cellular metabolism. When circulation is poor and organs are undersupplied, temperature drops, digestive enzymes work less efficiently, metabolism slows down and immunity suffers. The body responds by wrapping these organs in fat to insulate and protect them.

This is why modern fat accumulation is centered around the abdomen and why pure dieting or cardio rarely works longterm. You are not fighting “excess calories”; you are fighting a defensive system. As long as the root problem of poor visceral blood flow remains, the body will keep turning the “fat insulation” switch back on. Whatever fat you lose, it will try hard to regain.

So if you want to stop adding layers of abdominal fat, you can start with a very simple change: cut down on cold drinks, especially that glass of ice water before and after meals in an airconditioned room. Stop helping your body cool itself down even more.

PART 03 · Blood Allocation: The TugofWar Between Muscle and Organs

Once we understand the defensive nature of fat, the real question becomes clear: how can we direct more blood flow to the organs instead of leaving it mainly in the skin and big muscles?

Muscles are, on one hand, powerful engines for circulation. Beyond the heartbeat, Dr. Wang’s work highlights how repetitive contraction and relaxation of skeletal muscles create a “resonance effect” that helps blood move against gravity and reach every corner of the body. Each contraction acts like a small pump that drives venous return and pushes arterial blood into peripheral tissues.

On the other hand, metabolically, muscle is the largest energyconsuming tissue. Per unit weight, muscle burns several times more calories than fat. More muscle means a higher basal metabolic rate and stronger cardiac output, which in turn can improve overall and visceral blood supply.

Here is the subtle problem: total blood volume is limited. When muscles are working hard or there is simply too much muscle mass, they demand a large share of blood. In extreme cases, muscles “steal” blood from the organs. This is why some bodybuilders, despite impressive physiques, suffer from poor digestion and chronic fatigue—their organs live in a state of underperfusion.

During intense exercise, the sympathetic nervous system takes over and blood is prioritized to skeletal muscles, skin and the brain, while visceral vessels constrict. This is a normal stress response that prepares us for fight or flight. But modern humans live in constant psychological stress; even without moving much, our muscles stay slightly tense while the organs are quietly starved of blood.

So the solution is not to chase maximum muscle at all costs, but to find a nuanced balance:

We need enough muscle to drive circulation and raise metabolism, but not so much—and not trained so aggressively—that it continually robs the organs of blood.

At the same time, we need the skill to let the parasympathetic system take over when we are at rest, switching from “fight or flight” into “rest and digest”, so the organs actually receive the blood they deserve.

PART 04 · Step One: Build JustEnough Muscle

Since the real target is better visceral blood flow rather than a smaller number on the scale, the first step is not “eat less”, but to build a layer of “justenough” muscle.

“Justenough” is crucial. The goal is not maximal muscle or total exhaustion. We want enough muscle to drive circulation and raise metabolism, but not so much that it chronically diverts blood away from the organs.

For this purpose, compound movements are the most efficient: squats, pullups, hip bridges, deadlifts, bench presses and dips. These six movements recruit many large muscle groups and joints at once, creating a strong resonance effect in the circulatory system.

Their value goes beyond muscle growth. They rebuild your sense of the body as an integrated whole, awakening dormant fibers and neural pathways so that your body functions as one coordinated system again.

In practice, training three to four times per week for 30–40 minutes is enough. Focus on form and neural activation rather than volume. You do not need to train to failure like a bodybuilder—that level of stress will overactivate the sympathetic system and suppress organ function.

From a circulation perspective, the recovery phase after strength training brings a surge of blood into the worked muscles, exercising the heart and expanding capillary networks. Over time, even at rest, your basal metabolic rate climbs, and the heart pumps more blood per minute.

At this stage, you do not need to drastically change your diet. Let your body experience what it feels like to be “repowered” by muscle, and give it enough nutrients to repair and rebuild. Aggressive calorie restriction too early only teaches the body that training is a threat, not an upgrade.

After about two weeks, your nervous system will adapt and the movements feel more natural. Within a month, most people enter a kind of training flow; workouts stop feeling like punishment and start becoming a small, enjoyable ritual.

PART 05 · Step Two: Switch Metabolic Modes and Add Cardio Wisely

Around week four, once your neuromuscular system is online and muscle tissue has started to grow, introducing dietary changes becomes much more effective.

The core of diet adjustment is not simply “eating fewer calories”. It is about switching metabolic modes—from a sugardependent pattern to a fatdominant one.

In modern life, refined carbohydrates are everywhere. Frequent sugar spikes keep insulin elevated and prevent it from fully returning to baseline. The result: fat is stored more easily, while muscle is broken down more readily to keep blood sugar stable.

Cutting sugar and strongly limiting refined carbs is the key starting point. When you stop oversupplying sugar and let insulin normalize, the body is finally forced to tap into fat stores and enter a fatbased energy mode. The ketones produced from fat not only fuel the body but also reduce inflammation and improve insulin sensitivity.

This only works well if you eat enough protein to repair and maintain muscle, consume quality fats—nuts, fish oil, olive oil—for steady energy, and load up on vegetables to support gut and metabolic health.

This phase typically lasts about two months. Strength training continues; muscle slowly accumulates and basal metabolism rises. Diet changes gradually push your body into fatbased metabolism and hormone balance improves. Many people see clear changes: lower body fat, more definition, better digestion and less bloating, all signs that visceral blood supply is coming back.

Others notice that strength gains are obvious but fat loss is slower. That is not failure; it is the body saying it is ready for more stimulation.

At that point, you can introduce cardio twice a week: either short highintensity intervals like sprints, or about 30 minutes of moderate running. Cardio here is not the primary fatloss driver; it speeds up fat mobilization, improves cardiovascular capacity and helps clear metabolic waste.

The order matters: once you have some muscle and a higher basal metabolism, cardio no longer strips muscle and crushes metabolism the way it might have in the past.

Some people will see their weight drop quickly in this phase—sometimes 5 kilograms or more. But this is also the phase where it is easiest to go too far: too much cardio, too little food, or training far beyond your recovery capacity will put you right back into a stressed state.

A more intelligent approach is to adjust continuously based on your body’s feedback. Add some carbs if training volume is high, reduce intensity or frequency if fatigue accumulates. The aim is to let the system rebuild itself, not to break it again.

This step usually lasts 2–6 months and helps you settle into a stable rhythm of sleep, food and movement that you can realistically live with.

PART 06 · Step Three: Breathing and the Nervous System – The Final Piece

If you stay with the process for six months, your body will give you very clear feedback: more muscle without a bodybuilder look, a firmer outline, lower body fat, a smaller waist and noticeably more energy.

Then a new question appears: what happens if you reduce training or loosen up your diet? For many people, weight and fat seem to bounce back quickly.

So how can you maintain your progress with less frequent training and more flexible eating, without inviting fat to return?

Remember what we said at the beginning: obesity is, at its core, a mechanism to protect organ temperature.

If you keep pushing hard with heavy strength work and lots of cardio at this stage, your muscles will grow further and demand even more blood. As we discussed earlier, too much muscle, in certain conditions, can steal blood away from the organs and slow down their recovery.

So the strategy now is to shift from “doing more” to “doing just enough”, turning exercise into something you can continue for 10 or 20 years.

In practical terms, one to two strength sessions per week is a sustainable upper limit for many people. This frequency is enough to maintain muscle mass and neuromuscular connections without becoming a mental burden.

Diet can also become more flexible. Occasional indulgences will not destroy the metabolic order you have built, because your basal metabolism is now higher and your body can handle these fluctuations.

However, less exercise means less mechanical force driving circulation. How can we encourage blood to flow toward the organs when we are at rest? This is where breathing practice comes in—the logical endpoint of the entire repair sequence.

With diaphragmatic breathing, you place your attention gently in the abdomen and breathe slowly and deeply. The diaphragm moves like a soft metronome, massaging the abdominal organs and directly improving local circulation.

Just as importantly, this style of breathing strongly stimulates the vagus nerve and activates the parasympathetic system. When the parasympathetic branch dominates, vasodilation signals are sent primarily to the organs: blood flow to the gut increases, digestive secretions rise, motility normalizes; liver, spleen and kidneys receive more blood and their metabolic and detox functions improve.

From a resonance perspective, breath rhythm tunes the “frequency” of blood and qi circulation. Slow, deep abdominal breathing shifts that frequency into a range that favors visceral blood flow.

From a neuroscience standpoint, breathing is one of the few levers we can consciously pull in the autonomic nervous system. By practicing breath control, we are training the whole system to move out of chronic sympathetic overdrive and back into a repairoriented balance.

Ten minutes a day, quietly resting your attention around the navel while doing abdominal breathing, is enough to let sympathetic tension subside and parasympathetic repair modes switch on. This is not a nicetohave addon; it is the logical conclusion of the fat repair sequence.

Strength training gave you the mechanical pump for blood. Diet and cardio helped switch the metabolic mode. Now breathing brings blood back to the organs even when you are resting.

Once your organs are warm and well supplied, that layer of “fat coat” simply loses its purpose. The body no longer needs to hoard fat to protect itself. Obesity stops being something you have to fight and becomes something that gradually fades as its function disappears.

In this sense, true longterm change is not about defeating fat. It is about making it unnecessary.