中日友好医院多科室医生奉上权威减重攻略，揪出“隐形的胖子”

Core Insights - The article emphasizes the urgent need for weight management in China, highlighting that if not effectively addressed, the obesity rates among adults and children could reach 70.5% and 31.8% respectively by 2030 [1] Group 1: Obesity and Health Risks - Obesity is defined as excessive fat accumulation that negatively impacts health, with a Body Mass Index (BMI) over 28 indicating obesity [2] - Central obesity, indicated by waist circumference (≥90 cm for men and ≥85 cm for women), is more closely associated with metabolic disorders and health risks than BMI alone [2][5] - Obesity can lead to various diseases, including metabolic disorders, cardiovascular diseases, and psychological issues, necessitating a comprehensive approach to weight management [3] Group 2: Weight Management Strategies - A systematic assessment is recommended for obesity patients, including investigations into causes, physical examinations, and screening for related diseases [3] - Patients should receive guidance on nutrition, exercise, and psychological support as part of their weight management plan [3] - The target for weight loss is individualized, with a recommendation of a 5%-15% reduction in weight over 3-6 months, followed by maintenance [3] Group 3: Assessment Methods - The most common method for assessing obesity is BMI, with a normal range of 18.5-23.9, overweight at 24-27.9, and obesity at 28 or above [4] - Waist circumference and waist-to-hip ratio are also important metrics for assessing central obesity, which poses greater health risks [5] - Advanced methods like body composition analysis and imaging techniques can provide more precise assessments of fat distribution [6] Group 4: Lifestyle and Behavioral Changes - For individuals who are overweight but not obese, a combination of aerobic and resistance training is recommended, with a focus on moderate-intensity activities [7] - Daily physical activity, such as walking 8000-10000 steps, should be integrated into routines, along with resistance training [7] - Effective weight management requires lifestyle adjustments, including dietary changes and improved sleep quality, to regulate appetite and metabolism [10][11]