Core Viewpoint - The article emphasizes the importance of comprehensive weight management, highlighting that weight control is a lifelong process that requires a balanced approach rather than extreme dieting [1][10]. Group 1: Weight Management Guidelines - The "Body Weight Management Year" initiative was launched by the National Health Commission and 16 other departments to promote scientific weight loss as a national health project [1]. - The normal BMI range for adults in China is defined as 18.5 to 23.9, with classifications for underweight, overweight, and obesity based on BMI values [2]. - Relying solely on BMI can lead to misjudgments, particularly for muscular individuals and those with sarcopenic obesity, necessitating the consideration of waist circumference and body fat percentage [2][3]. Group 2: Measurement Indicators - Waist circumference is a practical measurement, with recommended limits of 90 cm for men and 85 cm for women to assess central obesity and associated health risks [4]. - Body fat percentage is a more direct indicator of fat levels, with ideal ranges set at 15%-20% for men and 20%-24% for women [3]. Group 3: Dietary Recommendations - Effective weight loss involves creating a caloric deficit without extreme dieting, as blind fasting can trigger the body's "energy-saving mode" [5]. - Various dietary methods exist, with low-calorie diets being the simplest to maintain long-term, suggesting a reduction of one-third from the usual intake [6]. - Specific dietary tips include reducing carbohydrate intake at dinner, being cautious with high-calorie dressings, and recognizing that superfoods like kale do not have unique weight loss properties [7][8]. Group 4: Exercise and Hunger Management - Post-exercise hunger can lead to compensatory eating, which may negate the benefits of exercise; low-intensity activities post-workout can help manage hunger [9]. - Recommended post-exercise foods include low-fat, high-protein options to avoid high-calorie rewards [9]. Group 5: Long-term Weight Management - Sustainable weight management is crucial, with a high rebound rate of 50%-70% for those who stop managing their weight after reaching goals [10]. - A gradual weight loss rate of 0.5 to 1 kg per week is advised to prevent muscle loss and maintain metabolic health [10]. - The article concludes that weight loss should be viewed as a reconciliation with the body rather than a battle against appetite, cautioning against trendy diets [11].
中国肥胖日紧急科普｜享“瘦”，一辈子都要控制饮食？
Yang Guang Wang·2025-05-11 05:19