The country is calling on you to lose weight! Scientific weight loss starts with understanding obesity

Ms. Ding was admitted to Changde Second People's Hospital due to acute closed craniocerebral injury caused by trauma. She had diabetes and was quite heavy. Whenever she needed help to turn over, she had to first move the flesh on her abdomen to the near side, then hold the opposite shoulder with one hand and the opposite hip with the other hand. Of course, another person on the opposite side had to help at the same time to turn her over.

If you want to lift her up a little on the bed, four people need to work together, shouting 123, to lift her 1-2 centimeters. Her weight has increased the difficulty of care and is even more challenging for her own recovery.

Changde Second People's Hospital said that as the weather warms up, there are no thick cotton clothes to cover the swimming ring, which shows the importance of losing weight. However, the road to losing weight is too painful. It is too difficult to control your diet and too tiring to move your legs. As a result, people struggle on the road to losing weight and get fatter and fatter.

Don’t worry, the country is taking action!

The "Guidelines for Weight Management (2024 Edition)" released to the public by the National Health Commission pointed out that some studies predict that if not effectively curbed, the overweight and obesity rate among adults in my country will reach 70.5% in 2030, and the overweight and obesity rate among children will reach 31.8%.

On March 9, the Third Session of the 14th National People's Congress held a press conference on people's livelihood. Lei Haichao, director of the National Health Commission, said that the three-year "Weight Management Year" action will continue to be promoted to popularize a healthy lifestyle.

Therefore, the "Dietary Guidelines for Adult Obesity (2024 Edition)" formulated by the National Health Commission has pointed us in the direction of scientific weight loss!

1. What kind of fat is really fat?

Body mass index (BMI) is a standard for measuring how fat or thin a person is.

BMI = weight (kg) / height (m)²

The normal range of BMI for healthy adults in my country is between 18.5 and 24. A BMI between 24 and 28 is defined as overweight. A BMI of 28 or more is considered obese.

2. How much should we eat every day?

Different people have different daily energy requirements:

1. Men: Recommended daily energy intake is 1200 - 1500 kcal.

2. Women: Recommended daily energy intake 1000 - 1200 kcal

This can not only ensure the basic needs of the body, but also slowly consume excess fat. The three major macronutrients should be in the right proportion!

3. How to eat for healthy weight loss

According to your needs, you can adjust your food and calorie intake appropriately. (For details, please refer to the National Health Commission General Office issued the Adult Obesity Diet Guide (2025 Edition))

4. These foods are preferred

1. Encourage people to eat whole grains as the main staple food, increase the intake of coarse grains appropriately and reduce the intake of refined white rice and flour;

2. Ensure adequate intake of fresh fruits and vegetables, but reduce the intake of high-sugar fruits and high-starch vegetables;

3. Give priority to ingredients with low fat content, such as lean meat, skinless chicken breast, fish and shrimp, etc.;

4. Give priority to low-fat or skimmed milk.

5. In addition to eating, what other tips are there?

Sleep: Staying up late, lack of sleep, and irregular work and rest can cause endocrine disorders, abnormal fat metabolism, and lead to "overwork obesity". Obese patients should follow the circadian biological rhythm and ensure about 7 hours of sleep per day.

Exercise: Insufficient or lack of physical activity and a sedentary lifestyle are important causes of obesity. The principle of exercise for obese patients to lose weight is to mainly perform low- to moderate-intensity aerobic exercise, supplemented by resistance exercise, for 150-300 minutes per week. Moderate-intensity aerobic exercise should be performed 5-7 days per week, at least once every other day, and resistance exercise should be performed 2-3 days per week, once every other day, for 10 to 20 minutes each time, and the energy consumed through exercise should be 2000 kcal or more per week.

Sit less: The time spent sitting quietly and passively watching videos should be limited to 2-4 hours a day. If you sit quietly for a long time or work at a desk, you should get up and move around for 3 to 5 minutes every hour.

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

Losing weight is not the goal, health is! For our healthy life, let's work together!

Hunan Medical Chat Special Author: Bao Xijin, Department of Neurology, Changde Second People's Hospital

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(Edited by Wx)