Come and copy the answers! Five core strategies to help you enjoy a "thin" life and not let weight become a burden

At the press conference held on the 9th at the third session of the 14th National People's Congress, Lei Haichao, director of the National Health Commission, stressed the importance of weight management, pointing out that abnormal weight is significantly positively correlated with chronic diseases such as hypertension and diabetes. This statement not only reveals the urgency of weight management, but also emphasizes the concept that "everyone is the first person responsible for their own health."

In order to help everyone better understand the importance of weight management, the brain and heart health managers of Hunan Provincial Second People's Hospital (Provincial Brain Hospital) now (first) systematically explain the strategies of weight management, popularize healthy lifestyles, and help the public protect their health.

1. Weight management: from health crisis to comprehensive action

Weight management is not simply about losing weight, but a proactive defense to reduce the risk of chronic diseases . Studies have shown that for every 5kg/㎡ increase in BMI, the risk of death from cardiovascular disease increases by 40%. Obesity directly threatens cardiovascular, metabolic and bone health by inducing insulin resistance, chronic inflammation and other mechanisms.

What is more serious is that the medical expenses caused by overweight account for 7.3% of the total health expenses in my country, which has become a double burden on families and the social economy. It can be seen that scientific weight management is a dual responsibility for personal life and health and the national public health system.

2. Factors that lead to abnormal weight

1. Imbalanced dietary structure: The prevalence of fast food culture has led to the proliferation of high-fat, high-sugar, high-salt, and high-calorie foods, while the intake of dietary fiber (such as whole grains and vegetables) is insufficient, exacerbating excess calories.

2. Sedentary lifestyle: People who sit for long periods of time at work, rely on public transportation for commuting, and have an average daily step count of less than 4,000 steps account for more than 60%.

3. Sleep and stress: People who stay up late and suffer from insomnia have increased cortisol levels, which leads to fat accumulation; emotional eating problems are becoming increasingly common.

4. Environmental factors: "Obesogenic environment" such as food delivery platform promotions and high-calorie food advertisements subtly influence behavioral choices.

5. Genetic factors: Genetic factors account for 40%-80% of the incidence of obesity. They not only affect the degree of obesity but also directly affect the type of fat distribution, especially the impact on visceral fat.

3. Five core strategies for weight management

1. Precision nutrition: building a “balanced diet plate”

Quantitative standard: Daily vegetable intake should reach 300-500g, and high-quality protein (fish, beans, lean meat) should account for more than 50% of total protein intake.

Cooking tips: Steam, stew, and cold salad instead of frying, use natural spices, and reduce the addition of salt and sugar.

The order of eating: eat vegetables first - then take in high-quality protein (meat, eggs, milk) - finally supplement with carbohydrates (rice, noodles), which can effectively reduce post-meal blood sugar fluctuations.

2. Exercise prescription: tailor-made activity plan

Basic goal: 150 minutes of moderate-intensity exercise (such as brisk walking and swimming) or 75 minutes of high-intensity exercise (such as skipping rope and ball games) per week

Fragmented exercise: Office workers should get up and move around for 3 minutes every hour and do resistance training using elastic bands.

Data tracking: Wearable smart devices can detect daily calorie consumption, with the goal of "calorie intake <calorie consumption + 500Kcal".

3. Regular work and rest

Rhythm management: set a fixed bedtime and wake-up time to ensure 7-8 hours of high-quality sleep

Preparation before bed: Avoid exposure to blue light (mobile phones, computers), and improve your sleeping efficiency through meditation and foot soaking.

4. Behavioral intervention to break the chain of bad habits

Substitution strategies: Replace sugary drinks with sugar-free tea, replace potato chips with nuts as snacks, etc.

Psychological support: Keep a food diary, identify emotional eating triggers, and seek psychological counseling if necessary.

Index tracking: Measure weight and waist circumference every week (male <90cm, female <85cm), and regularly check body fat percentage and visceral fat level.

Warning mechanism: If your weight gain exceeds 2kg per month, you need to adjust your diet and exercise plan immediately.

IV. Professional support: effective use of medical resources

The National Health Commission has promoted the establishment of weight management clinics in hospitals at or above the second level to provide multidisciplinary collaborative services.

Medical evaluation: The type of obesity (simple/pathological) can be determined through metabolic index testing (such as fasting blood sugar and blood lipids) and human body composition analysis.

Personalized plan: Nutritionists develop meal plans, rehabilitation departments design exercise prescriptions, endocrinology departments intervene with medication or surgical treatment, etc.

The brain and heart health manager of Hunan Second People's Hospital (Provincial Brain Hospital) reminds us that weight management is a long-term battle that requires perseverance and science. From today on, let us work together to lay a solid foundation for our own health.

Hunan Medical Chat Special Author: Xiao Ming and Liu Shuang from Hunan Second People's Hospital (Provincial Brain Hospital)

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(Edited by ZS)