The hidden dangers behind the "happy fat" during the Spring Festival: from BMI interpretation to scientific weight loss

[Why has the Spring Festival become a "high incidence period for obesity"? 】

1. Unbalanced diet

During Spring Festival gatherings, people consume more high-calorie foods (such as fried foods, desserts, cured meats, etc.), and the average daily calorie intake can reach 3000-4000 kcal (far exceeding the recommended amount of 1800-2400 kcal for adults).

▶Typical problems: A diet high in oil, salt, and sugar stimulates appetite, and alcohol (1 gram ≈ 7 kcal) further increases the calorie burden. [1]

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2. A sudden decrease in activity

Traditional customs focus on family reunions, with the average daily walking number often less than 3,000 steps (6,000-10,000 steps are recommended for daily use), and calorie consumption is reduced by about 200-400 kcal/day.

3. Disruption of biological clock

Staying up late and having irregular work and rest schedules can lead to elevated cortisol levels, which promotes fat accumulation (especially in the abdomen), while inhibiting leptin secretion and increasing hunger.

[BMI: The "gold standard" and limitations of obesity]

1. Definition and classification of BMI (WHO standard) [2]

BMI (Body Mass Index) = Weight (kg) / Height² (m²)

- <18.5: underweight

- 18.5-23.9: Normal range

- 24-27.9: Overweight

- ≥28: Obese

2. BMI warning line after the Spring Festival

Studies show that during the Spring Festival, people gain an average of 0.5-2kg of weight and their BMI increases by 0.2-0.7. If your BMI is ≥ 24, you should be alert to the risk of metabolic syndrome (the incidence of diabetes, hypertension, etc. increases by 2-3 times).

3. Limitations of BMI

-Unable to distinguish muscle from fat (athletes may be misclassified as "overweight");

- Does not reflect fat distribution (waist circumference > 85cm (male)/80cm (female) indicates excessive visceral fat).

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[Four-step scientific weight loss method: from Spring Festival to daily life]

Step 1: Goal Setting

- Short-term: 0.5-1kg weight loss per week (safe range);

- Long-term: Reduce BMI to below 24 (for overweight individuals) or reduce initial body weight by 5%-10% (for obese individuals) within 3-6 months. [3]

Step 2: Dietary regulation

-Energy-limited balanced diet: Reduce daily intake by 300-500 kcal (e.g. replace 1 bowl of rice with half a bowl, reduce 50g of braised pork ≈ 200 kcal);

-High-protein diet: protein accounts for 20%-30% (eggs, fish, shrimp, beans), which enhances satiety;

- Low GI (glycemic index) foods: Replace refined rice and flour with oats and sweet potatoes to avoid drastic fluctuations in blood sugar (recommended GI <55). [3]

Step 3: Exercise intervention

- Aerobic exercise: brisk walking/swimming/cycling 5 times a week (40 minutes each time, heart rate maintained at 120-140 beats/minute), consuming about 200-300 kcal/time;

- Resistance training: squats and push-ups twice a week (increase muscle mass and increase basal metabolic rate by 5%-10%).

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Step 4: Behavior Modification

- Dining strategy: drink 200ml of water before meals, eat vegetables first (occupy 1/2 of the plate), and avoid drinking for more than 2 consecutive days;

-Self-monitoring: weigh yourself daily (on an empty stomach in the morning) and record your diet;

-Psychological adjustment: Set non-food rewards (such as buying books after achieving a goal) to avoid emotional eating.

【Beware of pseudo-science traps】

1. Extreme dieting (e.g. <800 kcal per day): leads to muscle loss, decreased basal metabolic rate, and a rebound probability of over 80%;

2. Abuse of diet pills: Some drugs contain banned ingredients (such as sibutramine), which may cause palpitations, liver and kidney damage;

3. Local fat reduction myth: Sit-ups cannot eliminate abdominal fat in a targeted manner, and whole-body fat reduction is required.

【Expert advice】

The Chinese Nutrition Society recommends: “Weight loss should follow the principle of negative energy balance and be combined with an individualized plan (such as metabolic rate testing).” If BMI is ≥ 28 or if there are concurrent chronic diseases, it is recommended that a plan be developed under the guidance of a clinical nutritionist. [3]

--The short gathering during the Spring Festival should not become a long-term burden on health. By scientifically understanding BMI and rationally planning diet and exercise, we can enjoy the warmth of the festival while protecting our body's balance.

References

1. Chinese Journal of Preventive Medicine: Survey on Eating Behavior during the Spring Festival (2022)

2. WHO. Obesity and overweight (2023)

3. Guidelines for Medical Nutritional Treatment of Overweight/Obesity in China (2021)

Source: Zhongxian Center for Disease Control and Prevention

Author: Luo Luyun, Intermediate Statistician, Zhongxian Center for Disease Control and Prevention

Review expert: Yuan Ruihua, deputy chief physician of Zhongxian Center for Disease Control and Prevention

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