中国超重与肥胖人数全球居首！健康减肥应该怎么做？

Core Viewpoint - The article emphasizes the severity of overweight and obesity issues in China, highlighting the need for effective weight management strategies in response to the "Healthy China 2030" initiative [1]. Group 1: Current Situation of Overweight and Obesity - Over half of the adult population in China is classified as overweight or obese, with a reported overweight rate of 34.3% and an obesity rate of 16.4% [4][5]. - The absolute number of overweight and obese individuals in China has surpassed 600 million, making it the highest in the world [5]. - Projections indicate that by 2030, the overweight and obesity rates among adults in China could rise to 65.3% [7]. Group 2: Understanding Obesity - Obesity is defined as a condition where body weight is significantly above normal, primarily due to excessive fat accumulation, particularly triglycerides [8]. - There are two types of obesity: simple obesity, which is not caused by organic diseases but influenced by genetics, social environment, psychological state, and lifestyle; and secondary obesity, which is linked to other health issues [9][10][11]. Group 3: Health Risks Associated with Obesity - Obesity is associated with numerous health risks, including hypertension, high blood sugar, high blood lipids, fatty liver, coronary heart disease, myocardial infarction, stroke, and certain cancers [17][19]. - Recent research indicates that obesity in youth significantly increases the risk of developing 17 different types of cancer later in life [19]. Group 4: Dietary Recommendations for Weight Management - A balanced diet is crucial for effective weight management, with recommendations to prioritize whole grains, fresh vegetables, and low-fat protein sources while limiting high-calorie foods [21][22]. - Specific food categories are suggested for consumption, including whole grains, a variety of vegetables, and lean proteins, while avoiding fried foods, sugary snacks, and high-fat meats [23][24]. Group 5: Tips for Sustainable Weight Loss - Emphasizing the importance of not making healthy eating feel like a punishment, the article suggests that sustainable weight loss comes from developing good habits and finding a balanced approach to nutrition [27][28]. - It is advised to monitor body measurements rather than just weight, as changes in body composition can occur without significant weight loss [29][30]. - Intermittent fasting is highlighted as an effective method for weight management, with recommendations to consult a professional for guidance [32].