Healthy weight, good life

  Adhere to a balanced diet, maintain a positive attitude, develop a healthy lifestyle, and maintain a long-term healthy weight.

1. Control energy intake, pay attention to nutritional balance, and reasonably arrange three meals a day.

1. Control energy intake, control portion sizes, avoid overeating, and gradually develop a eating habit of being 70% full to 80% full. Overweight and obese people should appropriately reduce food intake and energy intake.

2. Eat three regular meals a day, eat a good breakfast every day, and avoid eating too late or being hungry for a long time.

3. Balanced nutrition and reasonable combination. Increase whole grains and whole grain staple foods, and consume more meat, poultry, eggs, milk, and legumes to ensure high-quality protein intake; choose a rich variety of vegetables and fruits to provide the 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, appropriately supplement foods rich in probiotics and prebiotics to promote intestinal health.

5. Eat properly, organically combine daily meals with health care, comprehensively consider the characteristics of seasons and regions, and make good meal combinations.

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

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

8. In the process of controlling diet and reducing energy intake, use meal replacement foods reasonably according to actual needs. If you are unable to meet all the nutritional needs of your body, you can supplement with nutrients under the guidance of professionals to ensure balanced and adequate nutritional intake.

2. Maintain daily physical activity, achieve the recommended amount of physical activity, and reduce static time

9. Cultivate awareness of active physical activity and use various opportunities to increase the amount of activity; reduce sedentary and screen time, stand up and move every hour, and break the continuity of static behavior.

10. Aim for 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity per week, or an equal amount of a combination of moderate-intensity and vigorous-intensity aerobic activity. Overweight and obese people gradually increase their physical activity until they reach the upper limit of the recommended amount.

11. Carry out muscle exercises at least 2 days a week, once every other day, preferably 30 minutes each time. Balance, agility and flexibility exercises should also be maintained.

12. Develop a reasonable personal physical activity plan, form a sports partner or team, try a variety of exercise forms, and choose an exercise method that suits you and can be sustained.

13. Carry out physical activities safely, gradually and appropriately, to avoid sports injuries caused by excessive exercise, irregular movements and inappropriate places. If you feel uncomfortable, you should stop exercising immediately and seek professional advice.

3. Improve health literacy, cultivate a positive attitude, and adhere to good living habits (7 items)

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

15. Regularly self-measure your weight and waist circumference to keep track of dynamic changes, and encourage the use of auxiliary tools such as wearable devices, weight and diet recording software.

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. Maintain adequate sleep, cultivate a positive attitude, take the initiative to make timely psychological adjustments, avoid emotional eating, and seek professional help when necessary.

18. Actively participate in social activities related to healthy lifestyles, help establish good living habits, cope with psychological pressure, and resolve negative emotions through mutual aid and sharing.

19. Lead by example, drive and improve family members’ 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 excessive weight loss or using extreme means to lose weight.