整理 | GLP1减重宝典内容团队 ▍ 使用司美格鲁肽时，确保足量的蛋白质摄入非常重要 司美格鲁肽是一种胰高血糖素样肽-1（GLP-1）受体激动剂，常用于治疗2型糖尿病和肥胖。在使用司美格鲁肽进行减重治疗时，蛋白质 的摄入尤为重要， 蛋白质可以帮助维持肌肉质量。 在饮食搭配上，建议在使用司美格鲁肽期间确保摄入足够的蛋白质，并与蔬菜、全谷物等食物搭配，以增加纤维的摄入量，这有助于减 少副作用，如便秘和胃肠道运动减慢。同时，蛋白质和蔬菜的组合可以帮助维持饱腹感。 注册营养师建议， 司美格鲁肽等GLP-1药物的使用者应摄取充足的蛋白质 、高纤维、以及多种维生素，以支持减重过程中肌肉含量的 保持。此外，复合维生素或许能够弥补因饮食减少带来的营养缺失。 改善胰岛β细胞功能 ：长期使用GLP-1 RA可能有助于改善或保护胰岛β细胞的功能，这对于2型糖尿病患者尤为重要。 ▍ 司美格鲁肽不仅增加饱腹感，也会直接影响新陈代谢 因此，在使用司美格鲁肽进行减重治疗时，应重视蛋白质的摄入，并采取均衡的饮食结构，以优化治疗效果并维护整体健康。 ▍ 司美格鲁肽等GLP-1药物的减重机制 GLP-1 RA（胰高糖素样肽-1受体激动剂）是一 ...

Core Viewpoint - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without changing diet or exercise habits [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]. Estimating BMR - The article outlines methods to estimate BMR, including a formula based on weight, height, age, and gender, with examples provided for clarity [9][10]. - It mentions that while precise measurement methods exist, they are often impractical for everyday use, leading to reliance on estimations [9]. Factors Influencing BMR - BMR is influenced by various factors such as height, age, gender, genetics, hormones, and body composition, with a focus on muscle mass as a modifiable factor [14]. - The article emphasizes that while some factors cannot be changed, increasing muscle mass through exercise is a viable strategy to enhance BMR [14]. Strategies to Increase BMR 1. **Scientific Exercise**: Engaging in resistance training and aerobic exercises can increase muscle mass and subsequently BMR, with recommendations for a balanced workout routine [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 supports metabolic processes, with a suggestion to drink around 2000 milliliters of water daily [20]. Conclusion - The article concludes that while increasing BMR can aid in weight loss, it must be coupled with a reasonable 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 (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 Insights - The article discusses the importance of basal metabolic rate (BMR) in weight management and how increasing BMR can facilitate weight loss without significant dietary changes or exercise [1][6]. Summary by Sections Understanding Basal Metabolic Rate (BMR) - BMR accounts for approximately 45% to 70% of total daily energy expenditure, essential for maintaining basic life functions such as heartbeat and respiration [1]. - The article emphasizes that a higher BMR can lead to greater energy expenditure, potentially allowing individuals to lose weight more easily [1]. Estimating BMR - The most accurate method for measuring BMR is direct calorimetry, but it is impractical for everyday use [3]. - Alternative methods include using body fat scales or fitness center devices, which provide estimates based on height and weight [3]. - Two formulas for estimating BMR are provided, one for general use and another from the National Health Commission's 2024 guidelines [4][5]. Factors Influencing BMR - BMR is influenced by several factors, including body surface area, gender, age, seasonal changes, body composition, hormonal levels, and genetic predisposition [6][7]. - The article highlights that while some factors are unchangeable, individuals can focus on body composition to improve BMR [6]. Strategies to Increase BMR - Engaging in strength training can increase muscle mass, which in turn raises BMR [8][9]. - A high-protein diet is recommended to maintain muscle mass and support metabolic health, with suggested protein intake of 1.0 to 1.2 grams per kilogram of body weight [10]. - The article advises against extreme dieting, which can lower BMR and make weight loss more difficult [11]. - A balanced diet including carbohydrates and vitamins is essential for maintaining metabolic processes and preventing weight regain [12]. Additional Tips - Drinking sufficient water can aid in weight loss and improve metabolic rate, with a recommendation of 2000 milliliters per day [13].

Core Viewpoint - The viral video suggesting a simple test using soda crackers to determine one's body type (easy to gain weight vs. easy to lose weight) is more entertaining than scientifically valid, and should not be used for health decisions [1][4]. Group 1: Scientific Explanation - The soda cracker test illustrates the role of salivary amylase and individual differences in its genetic coding (AMY1 copy number), which affects the ability to break down starches and perceive sweetness [4]. - Starch-based foods, such as those in soda crackers, do not inherently possess sweetness; the perception of sweetness depends on the presence of sufficient salivary amylase to break down carbohydrates [4]. Group 2: Factors Influencing Body Type - Determining body type requires a comprehensive analysis of multiple factors, including genetic predispositions, lifestyle habits, and metabolic rates, rather than relying on a single fun test [5]. - Factors such as early life habits, genetic variations (e.g., APOA2 gene), and individual metabolic rates significantly influence one's propensity to gain or lose weight [5].

Core Viewpoint - The article emphasizes the launch of a three-year "Weight Management Year" initiative by the National Health Commission to address the increasing issues of overweight and obesity in China, promoting scientific weight loss and healthy lifestyles [3][4]. Group 1: Current Situation of Overweight and Obesity - The report indicates that the overweight and obesity rates among Chinese youth aged 6-17 have reached 19%, while the adult population's rate stands at 50.7% [5]. - Over the past 15 years, the obesity rate among adolescents has surged by 12 times, with workplace-related obesity and elderly obesity becoming more prevalent [5]. - Chronic diseases related to obesity, such as hypertension, diabetes, and cardiovascular diseases, account for over 70% of the national disease burden, with direct medical expenses exceeding 240 billion yuan annually [5]. Group 2: Obesity Assessment Criteria - Obesity is primarily assessed using BMI and waist circumference metrics, with a normal BMI range defined as 18.5 to 23.9 [6]. - Waist circumference is a critical indicator of abdominal obesity, with men exceeding 90 cm and women exceeding 85 cm at risk [8]. - Other common obesity assessment indicators include body fat percentage and waist-to-hip ratio, with specific thresholds indicating obesity risk [9]. Group 3: Consequences of Obesity - Obesity is linked to increased body weight and is closely associated with blood sugar and lipid levels, leading to insulin resistance and elevated blood sugar, which can progress to diabetes [10]. - It is also a significant risk factor for dyslipidemia, with excess body fat leading to abnormal blood lipid levels [11]. - Regular monitoring of blood sugar and lipid levels is essential, even for individuals with a normal BMI, to ensure metabolic health [12]. Group 4: Multi-Dimensional Weight Management Strategies - Enhancing basal metabolic rate (BMR) through muscle gain and regular exercise is crucial for effective weight management [13]. - B vitamins play a vital role in energy metabolism, influencing both basal and activity metabolic rates, and their deficiency can lead to metabolic disorders [14]. - Reducing exposure to toxic elements and endocrine disruptors is important for maintaining metabolic balance and preventing obesity [15]. Group 5: Gut Health and Digestion - A healthy gut is essential for nutrient absorption and waste elimination, with gut microbiota playing a significant role in weight regulation [17]. - Hormonal balance, regulated by the endocrine system, is critical for metabolism and energy management, with disruptions potentially leading to obesity [17]. - A balanced diet, incorporating various nutrients, is fundamental for effective weight management and healthy weight loss [17].

Core Viewpoint - The 2025 National Nutrition Week in China emphasizes the theme "Balanced Eating and Exercise for Healthy Weight: A National Action" highlighting the importance of maintaining a healthy weight through proper diet and regular exercise [1] Group 1: Obesity Trends - Obesity rates increase starting from the age group of 24 to 29, peaking in middle-aged men (ages 55 to 59) and elderly women (ages 65 to 69) [1] - The overall prevalence of overweight and obesity varies across different age groups, indicating a significant age-related trend [1] Group 2: Factors Contributing to Weight Gain - Multiple factors contribute to weight gain in middle age, including increased energy intake, reduced physical activity, muscle loss, and decreased metabolic rate [1] - A decline in metabolic rate means that the same amount of food consumed leads to more energy being stored in the body [1] Group 3: Dietary Recommendations - Maintaining a healthy weight primarily relies on diet, with excessive fat intake increasing the risk of various diseases and leading to obesity [1] - Healthy weight loss should focus on reducing fat rather than losing bone, muscle, or body water [1] Group 4: Exercise Recommendations - Experts recommend developing long-term healthy eating habits, reducing high-fat and high-sugar foods, and minimizing the consumption of sugary drinks and fried foods [2] - It is advised to engage in daily exercise or at least three sessions of 30 minutes of exercise per week to increase muscle mass and enhance energy metabolism [2]