Core Viewpoint - Obesity is a significant public health challenge globally, with approximately 40% of adults being overweight or obese. In China, over half of the adult population is affected, and nearly one-fifth of school-aged children are overweight. The article emphasizes the importance of scientific and healthy weight management strategies to combat obesity and its associated health risks [4]. Summary by Sections Weight Management Strategies - The article introduces the "20 Action Points for Weight Management" based on scientific evidence, focusing on dietary, exercise, and behavioral interventions [4]. Dietary Recommendations - A balanced diet primarily consisting of grains is recommended for healthy weight loss, with an emphasis on including grains, fruits, vegetables, and protein sources while reducing fats, salt, and sugar intake [5]. - Increasing dairy intake is beneficial for weight control, with studies indicating positive effects of milk on overweight, obesity, type 2 diabetes, and cardiovascular diseases. The recommended daily intake is 300-500 grams of liquid milk or equivalent dairy products [6][7]. - Avoiding late-night snacks and skipping breakfast is crucial, as these habits are linked to increased obesity risk. Eating breakfast stabilizes blood sugar and enhances insulin sensitivity, while late-night eating can negatively impact metabolism [8]. - Eating slowly is advised, with meals taking over 20 minutes to consume, as rapid eating is associated with obesity. Slower eating can reduce calorie intake and enhance feelings of fullness [8]. - The effectiveness of dietary supplements for weight loss is uncertain, and caution is advised in their use due to a lack of conclusive scientific evidence [9]. Exercise Recommendations - Various forms of exercise, including aerobic, resistance training, and high-intensity interval training, are effective for weight loss [10]. - A weekly total of over 250 minutes of moderate-intensity exercise is recommended for significant weight loss, with higher intensity yielding better results. The target heart rate for moderate exercise is 40%-60% of maximum heart rate [12]. Sleep and Stress Management - Quality sleep is essential for weight management, with a recommendation of at least 7 hours of sleep per night to prevent obesity, particularly abdominal fat accumulation [14]. - Managing psychological stress is also important, as chronic stress can increase obesity risk. Maintaining a positive mental state supports ideal weight maintenance [15].