Core Viewpoint - The article emphasizes the importance of a balanced diet and the challenges individuals face in achieving "normal eating" habits, highlighting that the first step in weight loss is not necessarily eating less, but rather understanding and adhering to proper dietary guidelines [2][6][35]. Dietary Guidelines - A standard meal should consist of half vegetables and fruits, with a significant portion being vegetables, and the other half comprising grains and quality proteins [4][5]. - The 2022 Chinese Dietary Guidelines recommend that adults consume a variety of foods, aiming for at least 12 different types daily and no less than 25 types weekly [5][7]. Nutritional Challenges - Many individuals struggle with "hidden hunger," where they may consume enough calories but lack essential nutrients, affecting overall health [10]. - The average daily caloric intake in China from 2020 to 2022 was approximately 3200 kcal, exceeding both the global average and the recommended levels for different activity levels [11]. Fat and Sugar Consumption - The recommended fat intake should be 20%-30% of total daily calories, but actual consumption has exceeded these guidelines, reaching 34.6% in recent years [12]. - High sugar diets contribute to fat accumulation without significantly increasing body weight, with sugary beverages and processed foods being major culprits [13][25]. Social and Environmental Influences - Social gatherings can lead to increased food consumption, with studies showing that calorie intake can rise by 76% during group meals [18]. - The design of food packaging and marketing strategies can create "caloric traps," leading to unintentional overeating [20]. Processed Foods - The consumption of ultra-processed foods in China has nearly doubled from 2002 to 2016, which are often high in sugar, fat, and calories but low in nutritional value [24]. - These foods are linked to rising obesity rates and chronic diseases, while minimally processed foods are associated with weight management [25]. Eating Habits and Weight Management - Irregular eating patterns, such as skipping meals, can lead to weight gain, with studies indicating that those who skip breakfast are at a higher risk of obesity [30]. - The article suggests that maintaining regular meal times and being mindful of portion sizes can help manage weight effectively [28][34]. Physical Activity - A sedentary lifestyle is identified as a significant factor contributing to obesity, highlighting the need for regular physical activity alongside a balanced diet [31][32]. - The 2023 guidelines recommend at least 150-300 minutes of moderate-intensity aerobic exercise weekly for weight management [34].