你的体重健康吗？答案可能不只在秤上

Core Viewpoint - Weight is only one aspect of health assessment, and true health encompasses body fat, muscle, metabolic state, and personal comfort and vitality [1][2]. Group 1: Health Assessment Metrics - Body Mass Index (BMI) is a common preliminary health assessment tool calculated as weight (kg) divided by height (m) squared [2]. - The standard BMI classifications for adults in China are: Normal (18.5 ≤ BMI < 24), Overweight (24 ≤ BMI < 28), and Obesity (BMI ≥ 28) [3]. - BMI does not differentiate between fat and muscle, meaning individuals with high muscle mass may have a high BMI but be healthy, while those with a normal BMI may have excessive fat, particularly visceral fat, posing health risks [3]. Group 2: Visceral Fat and Health Risks - Excess visceral fat is linked to central obesity and is associated with metabolic disorders and increased cardiovascular disease risk, as highlighted in the latest guidelines from the National Health Commission [4]. - Waist circumference can be a simple self-assessment tool, with normal ranges being less than 85 cm for men and less than 80 cm for women; values of 90 cm or more for men and 85 cm or more for women indicate central obesity [5]. Group 3: Comprehensive Health Indicators - Body fat percentage is a more direct measure of body composition, with over 25% for men and 30% for women indicating excess body fat, which suggests potential health risks even if weight is normal [5]. - Common measurement methods include body fat scales and skinfold calipers, with recommendations for reliable body fat scales for home tracking [6]. Group 4: Strategies for Achieving Healthy Weight - Optimizing dietary structure is essential, focusing on balanced meals with quality proteins, complex carbohydrates, and sufficient fruits and vegetables while controlling added sugars and processed foods [7]. - Engaging in at least 150 minutes of moderate-intensity aerobic exercise weekly, along with 2-3 sessions of resistance training, can enhance muscle mass and boost metabolic rate [8]. - Attention to physiological and behavioral factors is crucial, including ensuring 7-9 hours of quality sleep, managing stress, and establishing sustainable habits rather than extreme short-term measures [8].