The “Report on Nutritional Status and Chronic Diseases of Chinese Residents (2020)” shows that the overweight rate and obesity rate among residents aged 18 and older in China are currently 34.3% and 16.4%, respectively. Weight management has become a focal topic of concern for the government and society, and is a comprehensive process that involves various disciplines, requiring scientific methods and sustained effort.
Weight loss is not just a numbers game; it is also a journey of self-discovery and lifestyle change. In this process, we pursue not only a reduction in numbers but also an increase in health and vitality.
The Scientific Basis of Weight Management
We need to learn how to assess whether we are overweight. The Body Mass Index (BMI) is a commonly used indicator to measure an individual’s health; it is the ratio of weight (kg) to the square of height (m²). For adults, a BMI ≥ 24.0 kg/m² indicates overweight, and a BMI ≥ 28.0 kg/m² indicates obesity. Additionally, a waist circumference of ≥ 90.0 cm for men and ≥ 85.0 cm for women indicates central obesity. Therefore, the ultimate goal of weight loss is to control BMI below 24 and maintain waist circumference within a reasonable range. Of course, stage-specific goals should be set based on initial weight, such as a weight loss of 5%-10% over 3-6 months, with a recommended weekly decrease of 0.5-1 kg.
Energy balance is at the core of weight loss. The balance between energy intake (diet) and energy expenditure (basal metabolic rate, daily activities, exercise) determines changes in weight. First, we need to understand what basal metabolic rate (BMR) is; it is the minimum energy expenditure required to sustain life while at rest. BMR can be calculated using formulas or obtained through health management software. Total Daily Energy Expenditure (TDEE) includes both BMR and energy used for daily activities and exercise. Understanding TDEE is key to formulating a weight loss diet plan.
Looking at Issues from a Nutritional Perspective
According to the “Dietary Guidelines for Chinese Residents (2022),” the recommended daily energy intake for adult males with light physical labor is 2250 kcal, and for females, it is 1800 kcal. In daily diets, the body requires three macronutrients for energy: carbohydrates, fats, and proteins. One should ensure an appropriate intake ratio of protein, fat, and carbohydrates in daily meals, generally recommended at 15%-25% for protein and 20% for fats, with the rest from carbohydrates.
