Core Viewpoint - The article emphasizes the severity of overweight and obesity issues in China, highlighting the need for effective weight management strategies in response to the "Healthy China 2030" initiative [1]. Group 1: Current Situation of Overweight and Obesity - Over half of the adult population in China is classified as overweight or obese, with a reported overweight rate of 34.3% and an obesity rate of 16.4% [4][5]. - The absolute number of overweight and obese individuals in China has surpassed 600 million, making it the highest in the world [5]. - Projections indicate that by 2030, the overweight and obesity rates among adults in China could rise to 65.3% [7]. Group 2: Understanding Obesity - Obesity is defined as a condition where body weight is significantly above normal, primarily due to excessive fat accumulation, particularly triglycerides [8]. - There are two types of obesity: simple obesity, which is not caused by organic diseases but influenced by genetics, social environment, psychological state, and lifestyle; and secondary obesity, which is linked to other health issues [9][10][11]. Group 3: Health Risks Associated with Obesity - Obesity is associated with numerous health risks, including hypertension, high blood sugar, high blood lipids, fatty liver, coronary heart disease, myocardial infarction, stroke, and certain cancers [17][19]. - Recent research indicates that obesity in youth significantly increases the risk of developing 17 different types of cancer later in life [19]. Group 4: Dietary Recommendations for Weight Management - A balanced diet is crucial for effective weight management, with recommendations to prioritize whole grains, fresh vegetables, and low-fat protein sources while limiting high-calorie foods [21][22]. - Specific food categories are suggested for consumption, including whole grains, a variety of vegetables, and lean proteins, while avoiding fried foods, sugary snacks, and high-fat meats [23][24]. Group 5: Tips for Sustainable Weight Loss - Emphasizing the importance of not making healthy eating feel like a punishment, the article suggests that sustainable weight loss comes from developing good habits and finding a balanced approach to nutrition [27][28]. - It is advised to monitor body measurements rather than just weight, as changes in body composition can occur without significant weight loss [29][30]. - Intermittent fasting is highlighted as an effective method for weight management, with recommendations to consult a professional for guidance [32].

Core Viewpoint - The article emphasizes the importance of a scientific approach to weight loss, highlighting that effective dieting and exercise can lead to healthy and sustainable weight loss. Eating Habits During Weight Loss - Breakfast should not be skipped as it is essential for health and aids in achieving weight loss goals [3] - Increasing vegetable intake is recommended due to their fiber and vitamin content, which promotes digestion [4] - Replacing refined grains with whole grains can provide necessary nutrients while reducing calorie intake [5] - Reducing salt intake is crucial for lowering kidney burden and enhancing metabolism [7] - Opting for white meat over red meat is advised as it is lower in fat and higher in protein [9] - Controlling sugar and oil intake is key to managing weight effectively [10] Exercise Recommendations - Engaging in aerobic exercises, particularly in the morning, is more effective for weight loss [13] - Swimming is beneficial for joint pressure relief and engages multiple muscle groups [14] - Incorporating strength training can enhance muscle strength and promote bone health [16] - Utilizing fragmented time for physical activity, such as taking stairs instead of elevators, can contribute to calorie burning [18] Lifestyle Factors Influencing Weight Loss - Adequate sleep (7-8 hours) is important for maintaining hormonal balance and metabolism [19] - Staying hydrated by drinking 1.5 to 2 liters of water daily is essential, especially in summer [21] - Managing emotions through relaxation techniques can prevent overeating [22] Avoiding Ineffective Weight Loss Strategies - Extreme dieting should be avoided as it can lead to metabolic slowdown and rapid weight regain [24] - A diverse diet is necessary to prevent nutritional imbalances [25] - Caution is advised with weight loss pills due to potential harmful ingredients [26]

Core Viewpoint - The article discusses the rising popularity of intermittent fasting, particularly the 5:2 fasting method, as an effective weight loss strategy endorsed by various celebrities and public figures [4][5][6]. Group 1: Celebrity Endorsements - In 2023, notable figures like Trump and Musk successfully lost significant weight using intermittent fasting, with Trump losing 25 pounds (approximately 11 kg) and Musk losing 20 pounds (approximately 9 kg) [4]. - Celebrities such as Chris Pratt and Kim Kardashian have also adopted this weight loss method, integrating it into their daily routines [4]. Group 2: Intermittent Fasting Overview - The method gaining traction is "intermittent fasting," specifically the 5:2 fasting approach, which involves normal eating for five days and fasting for two non-consecutive days each week [5][6]. - This method is accessible to most individuals without severe chronic illnesses and is designed to improve insulin sensitivity and reduce the risk of cardiovascular diseases [6]. Group 3: 5:2 Fasting Method - The 5:2 fasting method is simple: eat normally for five days and restrict calorie intake to 800 calories on fasting days, following a Mediterranean diet [6][9]. - Research from Newcastle University indicates that individuals following the 800-calorie diet can lose an average of 10.8 kg over eight weeks while also improving conditions like hypertension and type 2 diabetes [9]. Group 4: Additional Fasting Methods - Besides the 5:2 method, the 16:8 fasting approach (16 hours fasting, 8 hours eating) is also popular among celebrities, though it may require more caution for individuals over 60 [14]. - An alternative is the 14:10 fasting method, which is safer and still effective, achieving about 80-90% of the results of the 16:8 method [14]. Group 5: Enhancing Weight Loss - The article suggests three "weight loss enhancers" to complement intermittent fasting: 1. Engaging in 5 minutes of light exercise daily, such as HIIT, can significantly boost weight loss efficiency [19][21]. 2. Adequate calcium intake is crucial for effective fat burning, with studies showing a potential weight loss of 7 kg over 25 weeks with daily calcium supplementation [22]. 3. Balancing hormone levels is essential for weight management, with dietary recommendations for both men and women to support hormonal health [23].