以下文章来源于肥胖世界ObesityWorld ，作者欢迎订阅 肥胖世界ObesityWorld . 《肥胖世界》Obesity World - 同步传真肥胖及代谢国际新学术进展，为医学减重临床、教研人员搭建一座与国际接轨的桥梁，「每医健」旗下内容平台。 一到天气转凉，许多人会发现减肥变得格外困难。明明饮食没怎么增加，锻炼也没落下，体重却始终纹丝不动。 我们常常听到这样的说法："基础代谢高自然容易瘦""有的人代谢快，怎么吃都不胖""基础代谢低，减肥越减越难"。 那么，基础代谢率到底是什么？提升基础代谢率真的能让人"躺着瘦"吗？我们又能通过哪些方式提升基础代谢率？ 人体每天消耗的能量主要来自基础代谢、身体活动、食物热效应等几个部分。 "身体活动"包括运动、家务、出行等，这部分能量消耗占比大约25%～50%。此外，吃饭本身也会消耗能量（食物热效应），约占10%。对于 婴幼儿、孕妇、哺乳期女性及疾病恢复期的人群，还会有一部分能量用于生长、孕育、哺乳和康复。 由此可见，基础代谢在能量消耗中起着决定性作用，是名副其实的"主角"。理论上，如果能提升基础代谢率，的确可以增加每日能量消耗，在 饮食和运动不变的情况下，帮助实现 ...

整理 | GLP1减重宝典内容团队 ▍ 颜如晶半年瘦身55斤 去年12月2日， 《奇葩说》辩手颜如晶因成功减重55斤 ，身穿红色长裙展现甜美公主风，迅速登上热搜，成为热议焦点。 最近明星、名人、企业家瘦身的消息特别多，以前却没有发生这种情况。减肥药的出现，确实会加速瘦身成功，而社交媒体的曝光会引 来更大的关注。 ▍"还是胖点好看！" 近日，话题 #张百乔瘦了60斤 #登上微博热搜 ，引发轰动。 8月26日，拥有两千万粉丝的网红兼演员张百乔在社交平台宣布已成功减重60斤，体重从228斤降至168斤，引起广泛关注。视频中，他 面部线条更加清晰，整体状态健康，还笑着问道："怎么样？"妻子小雪则打趣回应："还是胖点可爱，胖回去吧！" 次日，张百乔再次更新动态，晒出多张照片，包括训练场景及体重变化的记录。他写道："瘦六十斤留念，继续加油。"表达了继续保持 和锻炼的决心。 张百乔1996年9月21日出生于辽宁沈阳，毕业于河北传媒学院，是一名影视及小品演员。他曾参演过《"大"人物》《百万火急》《东北 喜事之山炮扶上墙》《这有浴池，欢迎光临》《金猪玉叶》《唐朝诡事录之西行》《窗前明月，咣！》《独一无二》《十二封信》《大 哥大 ...

#减肥在运动、网球、膝盖旧伤复发、轮椅、休养、康复运动一系列折腾之后。还是选择了替尔泊肽。能用科技解决的事情，为什么要靠努力😭 ...

Core Insights - The article emphasizes the importance of managing eating habits during specific high-risk time periods throughout the day to prevent weight gain and promote healthier lifestyles [6][10][12]. Morning Insights - During the breakfast period (8-9 AM), many individuals skip breakfast or opt for quick, unhealthy options, leading to rapid blood sugar spikes. A suggestion is made to consume a boiled egg and unsweetened soy milk to stabilize metabolism and prevent overeating later in the day [6]. Afternoon Insights - In the afternoon (3-4 PM), work stress and declining blood sugar levels often trigger unhealthy snacking. The article advises drinking warm water or taking a short break to alleviate feelings of hunger, which may actually be thirst or fatigue. Additionally, it recommends consuming fruits before 4 PM to allow the body time to metabolize the sugars before bedtime [7]. Evening Insights - The evening (8-9 PM) is characterized by mindless snacking while watching TV. The article suggests engaging in other activities to distract from eating, as these extra calories are likely to be stored as fat due to inactivity [9]. Late Night Insights - Late-night eating (11 PM-12 AM) is driven by increased hunger hormones, leading to cravings for high-calorie snacks. If hunger is unavoidable, consuming a small amount of warm milk or unsweetened yogurt is recommended to satisfy hunger without adding excessive calories [10]. General Strategies - The article concludes that navigating these high-risk eating times does not require extreme self-control. Simple strategies such as preparing healthy alternatives, drinking water before deciding to eat, and keeping busy can help manage cravings effectively [12][13].

Core Viewpoint - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without altering diet or exercise routines [8][11]. Summary by Sections Understanding Basal Metabolic Rate (BMR) - BMR accounts for approximately 45% to 70% of daily energy expenditure, essential for maintaining vital functions like heartbeat and respiration [8]. - The article provides an example comparing two individuals with different BMRs, illustrating how a higher BMR leads to greater daily calorie expenditure [8][12]. Measuring BMR - The most accurate method for measuring BMR is the "direct calorimetry" method, which is impractical for everyday use. Common methods like body fat scales provide estimates with significant error margins [9]. - Two formulas for estimating BMR are provided, one based on weight and gender, and another from the National Health Commission's guidelines [9]. Factors Influencing BMR - BMR is influenced by factors such as height, age, gender, genetics, hormones, and body composition. While some factors cannot be changed, muscle mass can be increased to enhance BMR [14]. Strategies to Increase BMR 1. **Scientific Exercise**: Engaging in resistance training can increase muscle mass, thereby boosting BMR. A combination of aerobic and resistance training can enhance BMR by 8% to 15% [15]. 2. **High-Quality Protein Intake**: Consuming adequate protein helps maintain muscle mass during weight loss, preventing a decrease in BMR [17]. 3. **Balanced Diet**: Avoiding extreme dieting is crucial, as it can lower BMR. A balanced intake of carbohydrates, proteins, and fats is recommended [18]. 4. **Proper Hydration**: Staying hydrated aids in weight loss and metabolic processes, with a recommendation of 2000 milliliters of water daily [20]. Conclusion - Increasing BMR can support weight loss efforts, but it must be combined with a balanced diet and regular exercise to be effective [20].

Core Viewpoint - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without altering diet or exercise routines [8][11]. Summary by Sections Understanding Basal Metabolic Rate - Basal metabolic rate (BMR) accounts for approximately 45% to 70% of daily energy expenditure, essential for maintaining vital functions like heartbeat and respiration [8]. - BMR can be influenced by factors such as height, age, gender, genetics, and muscle mass, with muscle mass being a key area for improvement [14]. Measuring Basal Metabolic Rate - The most accurate method for measuring BMR is direct calorimetry, but it is impractical for everyday use. Common methods include using body fat scales or gym equipment, which provide estimates based on height and weight [9]. - A simple formula for estimating BMR is provided, which varies slightly based on gender and can yield results with a margin of error of 5% to 10% [9][10]. Importance of BMR in Weight Management - Understanding one's BMR can help in planning diets and identifying weight loss plateaus, as a low BMR may hinder weight loss efforts [10]. - Higher BMR leads to greater energy expenditure, making it easier to lose weight under similar dietary and exercise conditions [11][12]. Strategies to Increase Basal Metabolic Rate 1. **Scientific Exercise**: Engaging in resistance training can increase muscle mass, thereby boosting BMR. A combination of aerobic and resistance training can enhance BMR by 8% to 15% [15]. 2. **High-Quality Protein Intake**: Consuming adequate protein helps maintain muscle mass during weight loss, which is crucial for sustaining a higher BMR [17]. 3. **Balanced Diet**: Avoiding extreme dieting is essential, as it can lower BMR. A balanced intake of carbohydrates, proteins, and fats is recommended [18]. 4. **Proper Hydration**: Staying hydrated can aid in weight loss and improve metabolic functions, with a recommendation of 2000 milliliters of water daily [20]. Conclusion - Increasing BMR can significantly aid in weight loss, but it must be coupled with a reasonable diet and regular exercise to be effective [20].

Core Viewpoint - The claim that consuming more alkaline foods leads to faster weight loss is misleading, as the body's acid-base balance is primarily regulated by its own buffering systems rather than dietary intake [1][2] Group 1: Food Classification - Foods are classified as acidic or alkaline based on the residues they produce after metabolism, not their taste or pH value [1] - High-protein foods (meat, eggs) and high-starch foods (rice, wheat) tend to produce acidic residues, while fruits, vegetables, and dairy produce alkaline residues [1] Group 2: Weight Loss Principles - The fundamental principle of weight loss is energy balance, where energy intake must be less than energy expenditure [1] - Although many alkaline foods are low in calories, improper consumption methods (e.g., frying or excessive starch intake) can lead to excessive calorie intake, hindering weight loss [1][2] Group 3: Nutritional Advice - Long-term reliance on alkaline foods alone may result in nutritional deficiencies; a balanced diet including animal products is essential for comprehensive nutrition [2] - The 2022 Dietary Guidelines for Chinese Residents emphasize the importance of energy balance through food intake and physical activity, recommending diverse food consumption and mindful eating practices [2]

Core Viewpoint - The article emphasizes the urgent need for weight management due to the global obesity crisis, which is linked to various metabolic diseases and health issues. It advocates for a dual approach to weight management: self-discipline through lifestyle changes and external interventions such as medication or surgery [6][10]. Summary by Sections Obesity as a Public Health Crisis - The National Health Commission has issued a warning about the critical state of public health due to obesity, which is a major contributor to diseases like type 2 diabetes and cardiovascular issues. The article highlights real-life examples of individuals facing health problems due to excessive weight, reinforcing the need for immediate action [6]. Current Weight Management Approaches - Weight management strategies include self-discipline through exercise, regular sleep, and scientific dietary practices, alongside pharmacological interventions like GLP-1 receptor agonists such as semaglutide and liraglutide, which have been approved for weight loss [7][10]. New Developments in Obesity Treatment - Recent research from Stanford University has identified a new natural bioactive peptide, BRINP2-related peptide (BRP), which shows significant potential in reducing food intake and improving blood sugar levels in animal models. This peptide operates independently of known appetite-related hormones, suggesting a novel mechanism for obesity treatment [8][14]. Mechanism of Action of BRP - BRP has been shown to activate specific neuronal pathways in the hypothalamus, influencing appetite regulation without causing anxiety or behavioral changes. The peptide's effects were observed in both mice and mini-pigs, demonstrating its ability to suppress food intake effectively [14][16]. Experimental Results - In mouse studies, BRP significantly reduced food intake and body weight, with a dosage of 5 mg/kg leading to an average weight loss of 4 grams over 14 days. The peptide also improved glucose tolerance and insulin sensitivity, comparable to the effects of liraglutide [14][16]. Future Directions - The discovery of BRP opens new avenues for obesity research and treatment strategies. However, further studies are needed to explore its detailed mechanisms and long-term safety before clinical applications can be realized [18].

Core Viewpoint - The article emphasizes the urgent need for weight management due to the global obesity crisis, which is linked to various metabolic diseases and health issues. It advocates for a dual approach to weight management: self-discipline through lifestyle changes and external interventions such as medication or surgery [6][10]. Summary by Sections Obesity as a Public Health Crisis - The National Health Commission has issued a warning about the critical state of public health due to obesity, which is a major contributor to diseases like type 2 diabetes and cardiovascular issues [6]. Weight Management Approaches - Effective weight management requires both self-discipline (through exercise, diet, and sleep) and external aids (such as medications and surgical options) [6]. GLP-1 Receptor Agonists - Medications like Semaglutide and Liraglutide, which are GLP-1 receptor agonists, have been approved for weight loss. These drugs mimic the natural peptide GLP-1 in the body, aiding in appetite control and energy balance [7]. Discovery of BRINP2-Related Peptide (BRP) - A new peptide, BRP, has been identified by a Stanford University team using AI tools. This peptide shows significant potential in reducing food intake and improving blood sugar levels, comparable to GLP-1 receptor agonists, without causing anxiety or behavioral changes [8][14]. Mechanism of Action - BRP operates independently from known appetite-related peptides and activates specific neuronal pathways in the hypothalamus to regulate appetite. It enhances fat oxidation and reduces overall food intake without adverse effects [14][16]. Experimental Results - In mouse studies, BRP significantly reduced food intake and body weight, improving glucose tolerance and insulin sensitivity. The effects were similar to those of Liraglutide, indicating its potential as a weight loss treatment [14][16]. Future Directions - The discovery of BRP opens new avenues for obesity treatment, although further research is needed to understand its mechanisms and long-term safety before clinical application [18].

Core Viewpoint - The article discusses the rising obesity rates in China, highlighting the need for effective weight management strategies and the increasing popularity of specialized weight loss clinics that offer comprehensive treatment plans [5][12][20]. Group 1: Obesity Statistics and Causes - According to the National Health Commission, the overweight rate in China is 34.3% and the obesity rate is 16.4%, indicating that over 700 million people are facing weight issues [5]. - Factors contributing to obesity include lifestyle pressures, unregulated diets, and mental health challenges, leading to the emergence of various weight loss methods [5][12]. Group 2: Weight Management Clinics - The year has been designated as the "Weight Management Year," prompting a surge in young people visiting nutrition clinics for professional weight loss advice [5][12]. - Modern medical approaches provide tailored weight loss plans, including dietary recommendations, exercise suggestions, and, when necessary, medication or surgery [5][12]. Group 3: Patient Experiences - Case studies of individuals like Ouyang and Manxiao illustrate the emotional and physical struggles associated with obesity, as well as their journeys through weight loss clinics [7][15]. - Patients undergo comprehensive assessments, including questionnaires about eating habits and physical conditions, to receive personalized treatment plans [9][11]. Group 4: Treatment Approaches - The treatment strategies involve lifestyle interventions, such as dietary adjustments and exercise regimens, with some patients opting for medication like GLP-1 receptor agonists under medical supervision [20][22]. - The article emphasizes that obesity is a chronic disease requiring a systematic approach, including lifestyle changes, medication, and possibly surgical options for severe cases [15][20]. Group 5: Long-term Management - Patients are encouraged to view weight management as a lifelong commitment, focusing on sustainable lifestyle changes rather than quick fixes [24]. - The experiences shared highlight the importance of professional guidance in navigating the complexities of weight loss and maintaining a healthy lifestyle [24].