Spring is here, and many friends have started their weight management plans.

Previously, the National Health Commission released the 2024 edition of the "Guidelines for Weight Management" and "Dietary Guidelines for Adult Obesity," providing step-by-step instructions on how to lose weight scientifically!

Let’s take a look together~

Q: What counts as overweight and obesity?

Overweight and obesity are influenced by genetics, diet, physical activity levels, lifestyle habits, and changes in social environment.

Body Mass Index (BMI) is the standard for measuring body fatness. BMI = weight (kg) / height (m)².

Q: How to eat for healthy weight loss?

Preferred foods:

• Encourage whole grains as the main staple, appropriately increasing coarse grains and reducing refined rice and flour.

• Ensure an adequate intake of fresh vegetables and fruits, but reduce high-sugar fruits and high-starch vegetables.

• Prioritize ingredients low in fat, such as lean meat, skinless chicken breast, fish, and shrimp.

• Choose low-fat or fat-free dairy products.

Foods to limit:

• Eat less fried food, sugary baked goods, candy, fatty meat, etc.

• Keep meals light and limit alcohol strictly.

Eat regularly and in moderation:

• Prioritize breakfast, don’t skip meals.

• Dinner should be eaten between 17:00 and 19:00, and no food should be consumed after dinner (water is allowed).

Reduce snacks and sugary drinks:

• Practice dietary restraint, combine foods scientifically, avoid overeating, control snacks and drinks, and avoid late-night snacks.

Eat slowly:

• Chewing slowly helps reduce total food intake, slows eating speed, increases satiety, and reduces hunger.

Adjust the order of eating:

• Follow the order of "vegetables → meat → staple food" to help reduce the intake of high-calorie foods.

Q: Other weight loss tips?

Sleep:

• Follow the body’s circadian rhythm, ensuring about 7 hours of sleep per day, and maintain a regular schedule.

Exercise:

• Focus on low-to-moderate-intensity aerobic exercises, such as walking, jogging, swimming, and cycling.

• Supplement with resistance training, such as dumbbell lifts or resistance band exercises.

• Those who sit for long periods or work at a desk should get up and move for 3–5 minutes every hour.

Friendly reminder: Weight loss should be gradual. The ideal goal is to lose 5%–10% of current body weight within 6 months, with a reasonable rate of 2–4 kg per month.

Experts note that weight-loss medications are suitable for overweight individuals with at least one weight-related complication (such as high blood sugar, hypertension, dyslipidemia, or fatty liver). These should be used under a doctor’s guidance alongside lifestyle interventions.

Wishing everyone their ideal, healthy body!