April 2024
We are celebrating the 36th Patriotic Health Month
Let's take action together
Start by focusing on your "healthy weight."
The concept of being the first responsible person for one's own health
Be a "health expert"
Weight is an evaluation of human nutrition
and important indicators of health
Eating and moving is key to maintaining a healthy weight
Too low or too high can increase the risk of disease
So, how do you maintain a healthy weight?
Check out the 10 tips below!
1. Regularly measure body mass index (BMI)
Body mass index (BMI) is a standard commonly used in the world to measure the degree of obesity and thinness of the human body and whether it is healthy, and its calculation formula is:
2. Maintain a healthy waist circumference
Pay attention to the control of waist circumference and prevent abdominal obesity, and it is recommended that the waist circumference of men should not exceed 85 cm and that of women should not exceed 80 cm.
3. Practice the concept of "healthy one-two-one".
Practice the "healthy one-two-one" concept of "walking 10,000 steps a day, balancing eating and moving, and being healthy for a lifetime", and maintain a healthy weight through reasonable diet and scientific exercise.
4. Eat a variety of foods and eat regularly
Moderate energy intake, it is recommended to consume more than 12 foods per day and more than 25 foods per week, and encourage the intake of a diet based on complex carbohydrates and high-quality proteins that is low in energy, low in fat, low in sugar, low in salt, and rich in trace elements and vitamins. Stick to a regular diet and avoid overeating.
5. Insist on moderate exercise
In general, physical activity should account for more than 15% of total energy expenditure. The recommended amount of physical activity for adults and the intensity of various activities are shown below.
6. Correctly set weight loss goals
People who are overweight or obese should not set a weight loss goal that is too high or too fast, reduce fat energy intake, increase exercise time and intensity, and keep records to facilitate long-term adherence.
7. The elderly should exercise according to their ability
It is recommended to maintain balance and fall prevention exercises at least 3 times a week, and moderate muscle building to prevent sarcopenia.
8. Pay attention to weight from children and adolescents
The treatment of childhood obesity is mainly diet control, behavior modification and exercise guidance, and the purpose of dietary control is to reduce energy intake, and excessive dieting should not be administered. Children should spend less time sitting and more time for physical activity and exercise.
9. Integrate physical activity into daily life
Walk, ride and drive more on the way to and from work, take fewer elevators and more stairs at work, do stretching exercises and reduce sedentary time, do more housework and walk more at home, and reduce watching TV, mobile phones and other screen times. Sports should be diversified, combining life, entertainment, work and exercise.
10. Ensure adequate and high-quality sleep
Getting enough rest can also help get rid of fat, and staying awake for too long can make people want to eat more food, as sleep deprivation can lead to hormonal changes, increased appetite, and an increased risk of obesity. Adults need more than 7~8 hours of sleep per day, and if the sleep time of 7 hours is not enough, it can be increased appropriately. To ensure adequate and quality sleep, it is recommended to reduce caffeine intake at night and minimize the amount of time you spend using electronic devices before bedtime.
The picture comes from the Internet
Let's work together to "exercise hard".
Eat right, and have a healthy mood
Strive to create something for everyone
A good vibe for a healthy weight and a healthy body!
Source: @西安生态环境