Source: Healthy China
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Overweight and obesity can lead to many complications, such as high blood pressure, diabetes, dyslipidemia, etc., and weight loss can help improve chronic complications and improve the treatment of complications.
It is recommended that obese or overweight people with diabetes, hypertension, dyslipidemia and any other diseases should lose weight. Generally, it is recommended that obese people lose 5%~10% of their body weight.
Manage the right way to choose your weight
Lifestyle management is the cornerstone of obesity treatment, and even medical and surgical treatment must be based on lifestyle intervention to achieve better results.
Whole lifestyle management refers to the simultaneous implementation of a variety of lifestyle intervention strategies for overweight and obese patients, mainly including three elements: diet management, physical exercise and behavioral intervention.
In terms of dietary intervention, energy-restricted diet refers to reducing energy intake by 500~1000 kcal per day on the basis of target energy intake, or reducing total energy by 1/3 compared with the recommended intake.
Energy-restricted diet is currently recognized as a more effective weight management method, which can reduce the weight and body fat content of obese people, thereby reducing the body's inflammatory response, reducing the component of metabolic syndrome, and reducing the risk factors of cardiovascular disease.
There is no consensus on the effectiveness of other dietary interventions, such as high-protein dietary therapy, low-carbohydrate diet, and intermittent energy restriction, for weight loss.
In addition, a very low-energy diet (less than 800 kcal per day) can only be used in certain special cases and must be carried out under the close supervision and guidance of a multidisciplinary medical team to avoid unnecessary risks and other health problems.
Special populations are focused
Children and adolescents
This group of people is a special group of people who manage weight loss, but the management model is different from that of adults. It is suggested that the "Dietary Guidelines for Chinese Residents (2022)" should ensure the demand for high-quality protein, minerals, vitamins and other nutrients for the growth and development of children and adolescents, and at the same time limit the total energy intake in combination with the needs of obese children and adolescents to control their weight, and recommend the intake of foods with high dietary fiber content such as cereals, potatoes, cereals, vegetables and fruits.
Elderly obese
This group of people is a special group of people who are managing for weight loss. Not only should they limit their energy intake appropriately, but they should also supplement with adequate protein, vitamins, and minerals. Older adults should avoid a very low-energy diet for weight loss, as this may downregulate protein synthesis in skeletal muscle and accelerate protein breakdown, resulting in reduced skeletal muscle mass and strength, and an increased risk of fluid and electrolyte imbalances.
Scientific weight loss pays attention to details
On the premise of controlling total energy, weight losers can reasonably choose some low-energy, high-satiety foods such as high potassium, high fiber, and high protein, such as lettuce and broccoli.
Compound carbohydrates should be chosen as much as possible for staple foods, such as wheat cakes, multigrain rice, rice, flour, etc. Complex carbohydrates are digested more slowly, providing a longer feeling of fullness and less likely to gain weight. It is recommended that those who lose weight replace 30%~50% of their staple foods with coarse grains such as mixed jicama and whole grains.
Pay attention to your oil and salt intake during weight loss. It is recommended to limit the daily cooking salt to less than 5 grams, and those with high blood pressure or kidney disease should limit it to less than 3 grams per day, and reduce the intake of other foods and seasonings with high salt content. It is recommended that the daily cooking oil dosage is 25~30 grams. It is recommended to eat raw, mix, steam, boil, and stew, and avoid cooking methods such as high oil, sugar, and salt.