人民网北京12月9日电 （记者孙红丽）据北京疾控中心微信公众号消息，随着气温的下降，冬季的 严寒已愈加明显。这个时候，很多人都感觉身上的脂肪眼见地增加，有些小伙伴甚至直接选择"躺平"， 但你可能不知道，冬季减重只要找对方法，顺应身体规律，不仅能守住体重，还能实现 "不胖反瘦" 的 惊喜。 体重会波动变化，管理需长期坚持 当站在体重秤上称量时，所得的数字是骨骼、肌肉、器官、体液及脂肪组织等的总重量，这个数字 会受到生活方式、周围环境、生理心理等多种因素的综合影响，所以并不是一成不变的，而可能在短期 或长期时间内发生波动。 体重日常的小幅度波动，可能源自水分潴留、食物重量、排便情况等的影响，并不代表脂肪的增 减。通过规律地测量体重，比如一周一次，固定每周测量的时间段，并尽量保持相似的身体状态，可以 尽量缩小这些因素所带来的影响，相对准确地评估体重水平。 如果出现长期的体重变化趋势，则很可能是受脂肪增减的影响，这与饮食和运动情况影响的能量摄 入与消耗平衡有关。比如，在不同的季节，我们的体重变化趋势常常不同。冬季寒冷，常常食欲增加， 本能地渴望更多高能量食物以储能御寒。同时，户外活动的减少也容易使能量消耗减少。能量摄 ...

Core Viewpoint - The article emphasizes that there is no one-size-fits-all exercise; individuals should find a form of exercise that suits their body and lifestyle, highlighting the benefits of both walking and running for health [4][15][40]. Summary by Sections Health Benefits of Walking vs. Running - A study published in a reputable journal found that walking and running have similar effects on reducing risks of high blood pressure, high cholesterol, and type 2 diabetes when energy expenditure is equal [4][5]. - Walking may have a slight edge over running in lowering high blood pressure and cholesterol levels [5][15]. - Long-term runners (exercising three times a week for over two years) showed an average body fat reduction of 12% [17]. Individualized Exercise Approach - The article stresses the importance of tailoring exercise to individual needs, suggesting that those with no prior exercise habits may benefit significantly from simply walking for an hour each day [13][19]. - It is recommended to avoid blindly following trends and instead find a comfortable pace for gradual improvement [26][40]. Practical Exercise Guidelines - Suggested exercise frequency is 3 to 5 times a week, with sessions lasting 30 to 60 minutes [34]. - It is advised to choose a consistent time for exercise that does not conflict with daily routines, avoiding early morning and late-night sessions [36][39]. - Creating an enjoyable exercise experience can help maintain motivation, such as incorporating music or rewarding oneself after achieving small goals [39][40].

Group 1 - The article emphasizes the importance of scientific exercise and the need for proper warm-up and stretching before and after physical activities [1] - It highlights the current seasonal transition, suggesting that the cooler weather is an ideal time for engaging in sports and physical activities [1] - The National Health Commission has issued health tips to the public regarding safe exercise practices to avoid physical strain [1] Group 2 - The article suggests that there are specific exercise postures that may lead to knee joint injuries, indicating a need for awareness and education on proper techniques [1] - A video is mentioned as a resource for understanding how to exercise scientifically and avoid injuries [1]

Core Viewpoint - The article emphasizes the importance of scientific dietary management for children, particularly focusing on balanced nutrition rather than just weight loss [1][19]. Dietary Management - Parents are increasingly bringing their children to weight management clinics as summer approaches, highlighting a growing awareness of childhood obesity [1]. - Scientific weight management for children should prioritize balanced nutrition, with a recommended weight loss of 1 to 2 kg per month being sufficient [1]. - A balanced diet should include five food categories: grains, fruits and vegetables, protein sources, legumes and nuts, and fats [3]. - Daily protein intake should consist of approximately 300 ml of dairy, one egg, and 100g to 150g of meat, while vegetables should be at least 500g and fruits between 150g to 250g [3]. Eating Habits - It is advised to prioritize whole grains over refined grains and to slow down eating by cutting vegetables into larger pieces [5]. - The order of food consumption is crucial: start with vegetables, followed by protein, and then carbohydrates [5]. - Parents should encourage children to drink water and replace snacks with fresh fruits to avoid "hidden calories" from sugary drinks and junk food [5]. Physical Activity - Exercise is essential for weight management in children, with recommendations for a mix of resistance and aerobic exercises [6][8]. - Suitable activities include moderate-intensity resistance exercises and aerobic activities lasting between 30 to 60 minutes, with a goal of at least two hours of physical activity daily [8][10]. Psychological Aspects - Obese children may develop self-esteem issues related to their weight, known as body image distortion, which can affect their confidence and emotional well-being [11][17]. - Signs of psychological distress include extreme sensitivity to weight-related terms, social withdrawal, and negative self-talk about their appearance [15][17]. - Parents are advised to shift focus from weight discussions to children's interests and strengths, and seek professional help if psychological issues persist [17]. Misconceptions about Weight Management - The belief that childhood obesity will resolve itself in adulthood is incorrect, as 60% to 70% of obese children may remain obese as adults [19]. - The notion that higher exercise intensity leads to faster weight loss is also misleading; a gradual increase in exercise intensity is recommended to prevent injuries [20].

Group 1 - The article emphasizes the importance of exercising safely during high temperatures, suggesting to avoid midday sun and choose cooler times for physical activities [4][5] - It highlights the need for adjusting exercise intensity and opting for low-impact activities like swimming and yoga to mitigate heat stress [4][5] - Recommendations include wearing breathable clothing and applying sun protection measures to prevent heat-related illnesses [4][5] Group 2 - The article advises on hydration strategies, recommending small, frequent sips of water at room temperature to avoid overloading the kidneys [7] - It suggests supplementing electrolytes lost through sweating with appropriate sports drinks or homemade electrolyte solutions [8] - The importance of consuming low glycemic index carbohydrates for sustained energy during prolonged exercise is also noted [9] Group 3 - The article discusses the significance of protein intake post-exercise, recommending lean sources to avoid feeling greasy [10] - It outlines three dietary prohibitions during summer exercise, including avoiding high-fat and high-sugar foods, caffeinated beverages, and extreme eating habits [11]