1 Underweight and overweight can affect human health. Obesity and weight are one of the risk factors for hypertension and diabetes. Body mass index [BMI weight (kg) /height 2 (m2)] is measured regularly to maintain a healthy weight. For adults 18 years of age and older, BMI <18.5 is underweight; 18.5 ≤ BMI < 24 is normal weight, 24 ≤ BMI < 28 is overweight; BHI ≥ 28 is obese.
2 Food intake and physical activity are the two main factors in maintaining energy balance and maintaining healthy weight
3 Reduce sedentary time, hourly station Get up and move. Walking is one of the easiest and safest sports. It is recommended that adults perform more than 6,000 physical activities per day, and advocate 30 minutes of moderate-intensity exercise every day. The average adult heart rate is achieved by healthy adults. [220-age ) *60-70%] or self-feeling can be judged as moderate-intensity exercise
4, to prevent unhealthy weight gain from starting to control the daily diet, starting from eating less every day. The “10 fists” rule that promotes food diversification. An average of more than 12 kinds of food per day, including no more than one fist size of meat (including fish, poultry, meat, eggs); equivalent to two fist-sized grains (various staple foods, including coarse grains, miscellaneous beans and potatoes) ): Guaranteed two fist-sized beans, dairy products (various soy products, dairy products): no less than five fist-sized vegetables and fruits,
5 daily diet insists on “three reductions”, Salt reduction, sugar reduction and oil reduction, the salt intake per person per day does not exceed 6 grams, the sugar does not exceed 50 grams, and the edible oil does not exceed 25 grams.
6. Develop a health weight loss program. The weight loss rate is controlled to reduce weight by 0.5 kg per week, and gradually reduce the weight loss goal.