20 scientific recommendations for weight management in adults

The Chinese Preventive Medicine Association organized experts and scholars to formulate "Healthy Weight, Better Life - 20 Scientific Recommendations for Adult Weight Management", which was published at the 10th China Obesity Prevention and Control Science Conference jointly organized by the Chinese Center for Disease Control and Prevention, Shanghai Junshi Life Sciences Institute, and the Institute of Sports Science of the State General Administration of Sports. It aims to enhance the scientific understanding of healthy weight among the public and all walks of life, promote effective and safe weight management skills, and better integrate scientific weight management into people's daily work, study and life, cultivate a healthy lifestyle, and achieve a better and happier life .

1. Control energy intake and eat until you are full. Overweight and obese people should appropriately reduce their food intake and energy intake.

2. Eat three meals a day at regular times and in regular amounts. Eat a good breakfast every day, don’t eat dinner too late, and avoid frequent and excessive eating or prolonged hunger.

3. Balanced nutrition and reasonable combination. Increase the intake of whole grains and coarse grains as staple foods, and take in more meat, poultry, eggs, milk and beans to ensure the intake of high-quality protein; choose a variety of vegetables and fruits to provide the human body with dietary fiber, vitamins, minerals and rich plant compounds.

4. Choose a rich and varied plant-based diet to ensure adequate intake of dietary fiber. If necessary, supplement with foods rich in probiotics and prebiotics to promote intestinal health.

5. Eat wisely, combine daily diet with traditional Chinese medicine, consider seasonal and regional characteristics, and make good dietary combinations.

6. Encourage a light diet, with more steaming, boiling and frying, less frying, and baking, less oil, salt and sugar. Limit unhealthy foods such as fried foods, desserts, sugary drinks, pickled snacks and puffed foods, and limit drinking.

7. Learn to read food labels, understand food ingredients and nutritional information, and choose low-energy, low-fat, low-sugar and low-salt foods rationally.

8. In the process of controlling diet and reducing energy intake, use meal replacement foods reasonably according to actual needs. If they cannot meet all the nutritional needs of the body, you can supplement nutrients under the guidance of professionals to ensure balanced and adequate nutritional intake.

9. Cultivate the awareness of actively engaging in physical activities, take advantage of various opportunities to increase the amount of activity, reduce sedentary and screen time, stand up and move every hour to break the continuity of static behavior.

10. Perform 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity per week, or an equal amount of moderate-intensity and vigorous-intensity aerobic activity. Overweight and obese people should gradually increase their physical activity to the upper limit of the recommended amount.

11. Perform muscle exercises at least 2 days a week, once every other day, 30 minutes each time is appropriate. At the same time, you should also insist on balance, flexibility and flexibility exercises.

12. Make a reasonable personal physical activity plan, form a sports partner or team, try various forms of exercise, and choose an exercise method that suits you and that you can stick to.

13. Perform physical activities safely, gradually, and appropriately to avoid sports injuries caused by excessive exercise, improper movements, and inappropriate venues. If you feel unwell, you should stop exercising in time and seek advice from professionals.

14. Cultivate active health awareness, actively learn scientific knowledge on weight management, and systematically master weight management skills.

15. Measure your weight and waist circumference regularly to understand dynamic changes. Encourage the use of auxiliary tools such as wearable devices, weight and diet recording software, etc.

16. Set personal weight management goals and plans based on weight and waist circumference standards. Overweight and obese people should avoid losing weight too quickly. 17 Get enough sleep, cultivate a positive attitude, make psychological adjustments in time, avoid emotional eating, and seek help from professionals when necessary.

18. Actively participate in social activities that promote a healthy lifestyle, help establish good living habits through mutual assistance and sharing, and cope with psychological pressure and relieve negative emotions.

19. Set an example yourself, drive and improve your family’s health concepts and literacy, promote children to achieve a healthy weight, and develop good living habits.

20. Consult professionals when necessary to avoid falling into weight loss misunderstandings, such as pursuing too fast a weight loss rate or losing weight through extreme means.