CCTV News: The "Guiding Principles of Weight Management (2024 Edition)" issued by the National Health Commission pointed out that the forecast shows that if it is not effectively curbed, the overweight and obesity rate of adults in my country will reach 70.5% in 2030, and the overweight and obesity rate of children will reach 31.8%. The health risks caused by overweight obesity cannot be underestimated. It is understood that overweight and obesity are affected by various factors such as inheritance, diet, physical activity level, and living habits. Lifestyle intervention is the basis for weight loss.
How to eat healthy weight loss? The "Guidelines for Adult Obesity (2024 Edition)" issued by the National Health Commission recommends that the energy supply ratios of the three macronutrients are: 20%-30% fat, 15%-20% protein, and 50%-60% carbohydrates. The guide recommends regular meals: no breakfast is missed, and dinner is eaten between 17:00 and 19:00. It is not advisable to eat any food after dinner, but you can drink water.
Guidelines encourage staple foods to be mainly whole grains, appropriately increase coarse grains and reduce intake of refined white rice and flour; ensure sufficient intake of fresh fruits and vegetables, but reduce the intake of high-sugar fruits and high-starch content; give priority to ingredients with low fat content, such as lean meat, skinless chicken breasts, fish and shrimps, etc.; give priority to low-fat or skim milk. Intake of the same food and chewing it slowly will help reduce the total amount of food, slow down the speed of meals, and increase the feeling of fullness.
In addition, sleep and exercise are also key factors that affect weight. Staying up late frequently, lack of sleep, and irregular work and rest can cause endocrine disorders, abnormal fat metabolism, and lead to "overwork and fat". Obese patients should follow the biological rhythm of the day and night to ensure about 7 hours of sleep a day.
The exercise principle of weight loss for obese patients is mainly medium and low-intensity aerobic exercise, such as walking, jogging, swimming, cycling, etc.; resistance exercises are supplemented, such as lifting dumbbells and pulling elastic bands. Those who sit in meditation or desk worker have to get up to exercise for 3 to 5 minutes every hour.
There are also many people who hope to quickly see the weight loss effect with medication and other methods. In this regard, experts said that weight loss drugs are suitable for people who are overweight and have at least one weight-related comorbidities (such as hyperglycemia, hypertension, dyslipidemia, fatty liver, etc.). They must take the drugs under the guidance of a doctor and cooperate with lifestyle intervention. The ideal weight loss goal should be to reduce the current weight by 5% to 10% within half a year. It can also be simply understood as losing 2-4 kilograms per month. Although fasting or not eating staple foods can make people lose their scales in a short period of time, they are difficult to last and will also bring side effects.
