Gained 5 pounds during the Spring Festival? Scientific weight loss secrets revealed

The excitement of the Spring Festival seems to be still before our eyes, and the delicious feast on the table is unforgettable. However, when we stand on the scale, the rising number makes us a little unprepared. In addition to wallet and age, weight has also "risen to a higher level" without us noticing.

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As the lifestyle of Chinese residents changes, the problem of overweight and obesity is becoming more and more serious. Data show that more than 50% of adults and 20% of school-age children are troubled by overweight and obesity[1]. This is not just a simple loss of body shape, but a health hazard closely linked to hypertension, diabetes, hyperlipidemia, cardiovascular and cerebrovascular diseases and even some cancers. In 2024, the National Health Commission and 16 other departments jointly launched a three-year "Weight Management Year" campaign[2], raising healthy weight to an unprecedented level, and more and more people are beginning to pay attention to their own weight.

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What are overweight and obesity[3]?

The easiest way to determine whether you are overweight is to calculate your body mass index (BMI).

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Some people become anxious when they see their weight increasing, but in fact, weight is not the only criterion. The health risks caused by high weight are mainly fat accumulation, especially the increase of visceral fat.

If the waist circumference of an adult male is ≥ 90 cm and that of a female is ≥ 85 cm, it is considered central obesity.

The second step is to measure the body fat content, which requires the assistance of instruments such as body fat meters. Some literature suggests that the body fat percentage of men should be maintained between 15.4% and 19.8%, and that of women should be maintained between 22.5% and 26.5%. If the body fat percentage of men exceeds 23.0% and that of women exceeds 30.0%, the detection rate of central obesity will increase significantly [4].

Seven golden rules for managing your weight[5]

First, do a good job of self-management. This is the basis of everything. You must have a strong sense of health and take the initiative to be responsible for your weight and lifestyle.

The second is regular monitoring. Regularly measure your weight and waist circumference, pay attention to your BMI and body fat percentage, intuitively understand weight changes, and adjust your strategy in a timely manner.

The third is a balanced diet. Rationally match food, eat more vegetables, fruits, and whole grains, control the intake of oil, salt, and sugar, and eat less high-calorie, high-fat, and high-sugar foods.

Fourth, choose suitable exercise and stick to it. Exercise is the key to weight loss. Everyone can choose the exercise method according to their own situation, such as skipping rope, running, swimming, etc.

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The fifth is to maintain a good sleep and mentality. Lack of sleep will affect metabolism, and excessive stress may also lead to hormone imbalance and cause obesity. Therefore, it is very important to ensure 7-8 hours of high-quality sleep every day and learn to release stress.

Sixth, scientific weight loss. Weight loss is not achieved overnight, it should follow the law of spiral decline, and you must not rush for success. The lighter the weight, the better. Health is the ultimate goal.

Seventh, call on your family to join in. Health is the wealth of the family. Make a health plan with your family, supervise and encourage each other, and it will be easier to develop healthy living habits.

How to control weight through exercise?

(Take my own experience as an example, I persisted in skipping rope for 100 days and successfully lost 28 kilograms)

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Rope skipping is a very cost-effective aerobic exercise. It requires little equipment, is simple and easy to learn, has no restrictions on the venue, and has significant exercise effects. However, many people find that they do not lose weight after skipping rope. The following are common misconceptions about rope skipping for weight loss:

Mistake 1: Ignoring warm-up and stretching

Scientific facts: Warming up can increase heart rate, allowing the body to quickly enter the exercise state and reduce the risk of injury; stretching helps relax muscles, relieve muscle soreness and avoid muscle legs.

Recommendation: Do 5 to 10 minutes of dynamic warm-up before skipping rope (such as moving your wrists and ankles, raising your legs high, jumping jacks, etc.), and do 5 to 10 minutes of static stretching (such as calf and thigh stretching) after skipping rope.

Myth 2: Skipping for too short a time

Scientific fact: To eliminate excess fat, each aerobic exercise must last for more than half an hour, because before that, sugar is consumed instead of fat. Generally, fat will be consumed in large quantities only after 20 minutes. Of course, the longer the rope skipping time is, the better. The key lies in the intensity of exercise. It is generally believed that exercise intensity between 60% and 80% can be considered aerobic exercise. This percentage of intensity refers to the percentage of the maximum heart rate. That is, the best heart rate for burning fat is: (220-age) × (60% to 80%). If there is no equipment to monitor heart rate, you can refer to the following practices.

If you can talk but don't want to talk during exercise, and can control your breathing well, this speed is more appropriate; if you can not only talk but also sing during exercise, it means you need to increase the intensity a little bit; if you talk intermittently or even can't talk during exercise, and you breathe heavily involuntarily, it means the intensity is too high and you can reduce it a bit.

Recommendation: It is advisable to skip rope for 40 to 60 minutes each time, and the effect will be better if combined with interval training (such as 1 minute of fast skipping + 30 seconds of rest).

Myth 3: Improper actions lead to low efficiency

Scientific fact: Incorrect rope skipping posture (such as knees being too straight or arms swinging too much) will reduce fat burning efficiency and even cause joint damage.

Suggestion: Keep your upper arms close to your torso, swing the rope with your wrists, put your forefoot on the ground, and bend your knees slightly to cushion the impact.

Myth 4: Ignoring Diet Control

Scientific fact: Eating too much after exercise will offset calorie consumption and lead to weight loss failure.

Recommendation: After exercise, replenish protein and water in moderation and avoid high-calorie foods.

The scientific method of skipping rope

1. Primary plan: 3-4 times a week, 15-20 minutes each time, gradually increase to 30 minutes.

2. Intermediate plan: Use interval training method, such as 1 minute fast jumping + 30 seconds slow jumping, and repeat 6-8 sets.

3. Advanced plan: Combine strength training (such as squats and push-ups) to increase basal metabolic rate.

In general, you should proceed step by step and don't pursue high speed and high intensity at the beginning. Start with a slower speed and fewer times, and then gradually increase the difficulty as your body's adaptability improves.

In addition, I'll tell you a little trick: even without a rope, as long as you keep skipping, you can still achieve the same exercise effect. This ropeless skipping method is not only efficient, but also avoids the noise caused by the rope colliding with the ground. You don't have to worry about disturbing your neighbors downstairs, so you can enjoy your exercise time more comfortably.

Rope skipping is not ineffective for weight loss. The key lies in scientific methods and perseverance. In 2025, let us start with a healthy weight, reverse the "three highs", and embrace a healthier life. Remember, weight loss is not a short-term sprint, but a long-term lifestyle change. As spring comes, take action and give your family a healthier self!

[1] Ma Jingru, Wang Zhiyi, Sun Meichen, et al. Prevalence of overweight and obesity in China and progress in prevention and control[J]. Chinese Journal of Preventive Medicine, 2024, 25(04): 406-412. DOI: 10.16506/j.1009-6639.2024.04.004.

[2] Implementation Plan for the “Weight Management Year” Activity[J]. China Practical Rural Doctors Journal, 2024, 31(08): 1-2+4.

[3] Expert consensus on the prevention and treatment of obesity among Chinese residents[J]. Chinese Journal of Preventive Medicine, 2022, 23(05): 321-339.

[4] Wang Yuntao, Wen Yingying, Zheng Qi, et al. Study on the physical characteristics of people in different body fat distribution intervals [C]//Physical Fitness and Health Branch of Chinese Society of Sports Science. 2024 National Conference on Physical Fitness and Health. Guangdong Institute of Sports Science; 2024: 3. DOI: 10.26914/c.cnkihy.2024.025612.

[5] Core knowledge of residents' weight management (2024 edition)[J]. Shanghai Journal of Preventive Medicine, 2024, 36(08):752.

Source: Zhongxian Center for Disease Control and Prevention

Author: Xiong Xiaoshi, Chief Physician of Zhongxian Center for Disease Control and Prevention

Review expert: Yan Qiong, deputy chief physician of Zhongxian Center for Disease Control and Prevention

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