Overcoming rebound and the scientific classification of BMI: Building a sustainable weight management system
Aim for 10,000 steps of moderate-speed walking daily for better long-term weight loss. To reduce fat while preserving muscle tissue, it is advisable to engage in strength training twice a week for 20 minutes each time. Since everyone's age, physical condition, and health status are different, for those who cannot meet the above requirements, the "Physical Activity Guidelines" recommend that everyone's activity should be "moderate and within their limits," adhering to the principle that "movement is beneficial, and more movement is better."
Many people initially set ambitious weight loss plans and put in a lot of effort to follow them, achieving encouraging results in the early stages. However, for most, the biggest problem afterwards is weight regain. To maintain physical activity long-term, the following points are crucial: Physical activity must be consistent. This consistency means not only avoiding sporadic activity but also maintaining an intensity of moderate to high. Currently, there is insufficient scientific evidence to prove that low-intensity physical activity can lead to weight loss or maintain a lost weight in the long term.
The conditions for exercise must be guaranteed. A couple of years ago, CCTV's "Health Road" program featured an example of someone who maintained weight loss through a reasonable diet and consistent exercise. Some readers may have seen this program; this person ran in place at home while watching TV for over an hour daily for eight months, achieving an astonishing weight loss of 60 kilograms. This example shows that running in place at home requires no special venue or equipment and is not affected by changes in the exercise environment such as weather. Choose an exercise you enjoy. Some people like dancing, others like playing ball games; choosing an exercise you like will prevent boredom and make it easier to stick to it long-term.
Develop a physical activity plan and check it regularly. Alternatively, you can develop a plan with friends and family to encourage each other; or keep a daily activity journal and review it at the weekend to identify and make up for any absences. In short, for fitness activities, you must have clear goals and persevere to succeed.
The World Health Organization (WHO) classifies adult body mass index (BMI) as follows: Underweight (malnutrition) BMI <18.5, low risk of comorbidities (but increased risk of other clinical problems); Normal range BMI 18.5–24.9, risk of comorbidities within the average range; Overweight BMI ≥25.0; Pre-obese state BMI 25.0–29.9, increased risk of comorbidities; Grade 1 obesity BMI 30.0–34.9, moderate to severe risk of comorbidities; Grade 2 obesity BMI 35.0–39.9, severe risk of comorbidities; Grade 3 obesity BMI ≥40.0, extremely severe risk of comorbidities.
Structure and Nomenclature of Fatty Acids: (I) Linolenic Acid. It is an n3 (or w3) series polyunsaturated fatty acid. Counting from the methyl end, the first unsaturated double bond appears after the third carbon atom, belonging to the n3 series of polyunsaturated fatty acids. (II) Linoleic Acid. It is an n6 (or w6) series polyunsaturated fatty acid. Counting from the methyl end, the first double bond appears after the sixth carbon atom, belonging to the n6 series of polyunsaturated fatty acids.