Core Insights - The article emphasizes that weight loss requires persistence but can be enhanced with specific strategies, including the consumption of protein-rich foods and healthy snacks, while avoiding strict carbohydrate restrictions. Group 1: Protein Consumption - Incorporating meat, particularly lean options like chicken and fish, is beneficial as it provides high-quality protein, iron, and vitamin B12, which are less available in plant-based foods [1] - Protein digestion consumes more energy compared to carbohydrates and fats, leading to a higher caloric burn [1] - Maintaining a high-protein diet during weight loss helps prevent muscle loss and supports metabolic rate [1] Group 2: Healthy Snacking - Healthy snacks, such as fresh fruits, vegetables, and low-sugar dairy products, can help regulate blood sugar and lipid levels without contributing to weight gain [3][4] - Planning snacks around meals can help control overall caloric intake, allowing for reduced portions during main meals [6] - Recommended snack portions include one apple, a small cup of yogurt, or a handful of nuts [6] Group 3: Carbohydrate Management - Avoiding strict carbohydrate elimination is advised, as moderate intake of whole grains can stabilize appetite and prevent binge eating [7] - Choosing minimally processed carbohydrates retains essential nutrients and fiber, which are beneficial for health [8] Group 4: Beverage Choices - Drinking tea or low-calorie coffee can enhance weight loss effects and provide additional health benefits [9][10] - It is recommended to consume these beverages before meals and avoid them close to bedtime to prevent sleep disturbances [11] Group 5: Sleep Importance - Adequate sleep is crucial for weight management, as it regulates appetite hormones and supports muscle growth [12][13] - Establishing a consistent sleep schedule and avoiding excessive sleep can help maintain metabolic health [14] Group 6: Post-Exercise Nutrition - Consuming carbohydrates and quality protein shortly after exercise is essential to prevent muscle loss and stabilize blood sugar levels [15] - Post-workout meals should be planned to avoid excessive caloric intake, ensuring overall energy balance [16][17]

Core Viewpoint - The domestic chain pharmacy industry is experiencing significant challenges, transitioning from rapid expansion to a survival phase, with a focus on efficiency over scale [1][6][10]. Industry Overview - The chain pharmacy sector has shifted from a "land grab" phase to a "survival of the fittest" competition, with many stores closing or relocating due to poor performance [2][11]. - The number of retail pharmacies in China increased from 524,000 in 2019 to 667,000 in 2023, with projections of reaching 700,000 in 2024, indicating an oversupply situation [8][10]. Market Dynamics - In 2024, the number of closed pharmacies is expected to rise significantly, with quarterly closures projected at 6,778, 8,791, 9,545, and 14,114 respectively, marking the first negative growth in total pharmacy numbers in recent years [5][10]. - The rise of e-commerce and changing consumer habits have further pressured physical pharmacies, with online pharmacy sales expected to reach 75.8 billion yuan in 2024, growing by 14.4% year-on-year [8][10]. Financial Performance - In 2024, six listed chain pharmacy companies reported a collective decline in net profits, with only one company, Yifeng Pharmacy, showing growth [10][12]. - Major companies like Guoda Pharmacy have had to close numerous stores, with 1,273 direct stores and 389 franchise stores shut down in a short period [11][12]. Strategic Responses - To survive, many pharmacies are merging operations to reduce costs, with smaller chains collaborating to manage resources more efficiently [11][12]. - Major chains are adopting new strategies, including closing unprofitable stores and slowing expansion, as seen with Yifeng Pharmacy closing 1,078 stores in 2024 [12]. Future Directions - The future of pharmacies lies in diversification and service enhancement, with a shift towards health services beyond just selling medications [15][16]. - Companies are exploring models like "pharmacy + clinic" and expanding product offerings to include health-related items, aiming to create a more comprehensive service environment [15][16].