国家版减肥指南来了！权威食谱，全是干货
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双语君约 5 分钟
双语君约 5 分钟“体重异常容易导致高血压、糖尿病、心脑血管、脂肪肝，甚至一部分的癌症也和体重异常有一定的关联。” “有些人腰围太大，体重超重，甚至患上了慢性病……这就需要专业医生和专业医疗机构的帮助。”
China's adult overweight and obesity rates could reach 70.5%, with childhood rates hitting 31.8% by 2030 if current trends persist, according to weight management guidelines issued by the National Health Commission.
什么样的胖才是真的超重肥胖？
BMI is a measurement of a person's leanness based on their height and weight. It is widely used as a general indicator of whether a person has a healthy body weight for their height.
Healthy BMI: 18.5–24 for adults.
A BMI of 24–28 is classified as overweight, while 28 or higher indicates obesity.
健康减肥该怎么吃？
此前，国家卫健委发布《成人肥胖食养指南（2024年版）》，手把手教你科学减肥！
例如，东北地区的春季食谱有“铁锅炖鱼”“菜包饭”，西北地区的食谱里有“臊子面”“油泼面”。
📢这些食物优先选
Prioritize whole grains, reduce refined carbohydrates, increase fresh vegetables (limit high-sugar fruits and starchy vegetables), and choose lean proteins (skinless poultry, fish). Low-fat or skim dairy is recommended.
📢这些食物要少吃
Avoid: Fried foods, sugary snacks, fatty meats, and alcohol. Daily limits: ≤5g salt, 20–25g cooking oil, and ≤25g added sugar.
📢每天具体吃多少？
科学减肥，这4件事要记牢
《成人肥胖食养指南（2024年版）》建议，三大宏量营养素的供能比分别为：脂肪20%~30%、蛋白质15%~20%、碳水化合物50%~60%，推荐早中晚三餐供能比为3:4:3。
Eat dinner between 5:00–7:00 pm and avoid post-dinner snacks.
📢少吃零食，少喝饮料
图源：东方IC
📢进餐宜细嚼慢咽
📢适当改变进餐顺序
Follow a “vegetables first, then protein, then carbs” eating order to curb calorie intake.
除了吃，睡眠也很重要
📢睡觉
Ensure 7 hours of sleep each night, as irregular sleep disrupts fat metabolism.
📢运动
Combine moderate aerobic exercise with resistance training.
📢少坐
Limit sedentary time to 2–4 hours daily, with 3–5 minutes of movement per hour for desk workers.
Aim to lose 5–10% of current body weight within 6 months (2–4 kg/month) for sustainable results.
来源：央视新闻
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