全国动员共同减重！《健康中国》发布权威瘦身指南等你领取！

Core Viewpoint - The article emphasizes the importance of scientific weight management, which should focus on reducing excess body fat while maintaining or even increasing muscle mass to protect overall health [5][7]. Group 1: Weight Management "Three Must-Dos" - First, strictly control energy intake by limiting high-energy density foods, particularly those high in sugar and fats [9][10]. - Second, increase the consumption of foods that are low in calories but high in satiety, such as green and dark vegetables, whole grains, and soy products [11]. - Third, for individuals who are solely overweight and prefer staple foods, it is recommended to gradually reduce the amount of staple foods consumed, ideally by half a liang (approximately 25 grams) per week [13]. Group 2: Weight Management "Four Avoidances" - First, avoid eating too quickly; meals should last at least 20 minutes to prevent excessive energy intake [15]. - Second, avoid overeating by developing a habit of eating until 70-80% full [16]. - Third, avoid late-night meals, as they can disrupt the body's biological clock and increase the risk of obesity [17]. - Fourth, avoid excessive snacking or casual eating, as these can contribute significantly to total daily energy intake [18]. Group 3: Weight Management "One Adjustment" - One adjustment is to scientifically arrange the order of meals, starting with low-energy but high-satiety foods before consuming higher-energy foods, which can help reduce overall food and energy intake [19]. Group 4: National Strategy - The National Health Commission of China has initiated a three-year "Weight Management Year" action plan, aiming to significantly enhance public awareness and skills in weight management by 2026, with a target of reducing the annual obesity rate increase by 10% [27].