正文根据国家卫生健康委最新发布的《体重管理指导原则（2024年版）》有关内容，使用AI和人工双重归纳整理，得到适合学习单词的双语对照版本。减肥道路上也不要忘了学习单词哈！
闲话少叙，完整版走起。后续分7篇文章进行单词拓展。
1. A New Campaign for Healthy Weight Management
At the press conference of the Third Session of the 14th National People’s Congress, Director Lei Haichao of the National Health Commission announced the continuation of the Weight Management Year initiative and the promotion of healthy lifestyles. The recently released “Weight Management Guidelines (2024 Edition)” reveal that if current trends persist, by 2030 the overweight and obesity rate among Chinese adults could soar to 70.5%, with the rate among children reaching 31.8%.
1. 健康体重管理新行动
在十四届全国人大三次会议的记者会上，国家卫生健康委员会主任雷海潮宣布将持续推进“体重管理年”行动，并普及健康生活方式。国家卫生健康委最新发布的《体重管理指导原则（2024年版）》显示，如果目前趋势得不到有效遏制，到2030年我国成人的超重肥胖率可能高达70.5%，而儿童的超重肥胖率则可能达到31.8%。
2. Defining Overweight and Obesity
Overweight and obesity are influenced by a myriad of factors such as genetics, diet, physical activity, lifestyle habits, and changes in the social environment. The Body Mass Index (BMI) is a widely used standard to measure body fat. For healthy Chinese adults, a BMI between 18.5 and 24 is considered normal; a BMI between 24 and 28 is classified as overweight; and a BMI of 28 or above is categorized as obesity—with further distinctions made among mild, moderate, severe, and extreme obesity.
2. 超重与肥胖的定义
超重和肥胖受多种因素的影响，包括遗传、饮食、身体活动、生活习惯以及社会环境的改变。体质指数（BMI）是衡量体脂程度的重要指标。对于我国健康的成年人来说，BMI在18.5至24之间属于正常；BMI在24至28之间定义为超重；而BMI达到或超过28则为肥胖，且可进一步分为轻度、中度、重度及极重度肥胖。
3. A Balanced Approach to Healthy Eating
The guidelines offer region-specific dietary suggestions, complete with sample meal plans and total energy values. For example, a spring menu in Northeast China might include dishes like “iron pot stewed fish” and “vegetable bun rice,” while a Northwest menu features traditional options such as “Saozi noodles” and “oil-splashed noodles.” The emphasis is on selecting whole grains over refined grains, ensuring ample intake of fresh fruits and vegetables (while reducing high-sugar fruits and starchy vegetables), and choosing lean proteins and low-fat or fat-free dairy products.
3. 科学饮食的平衡之道
指导原则中提供了针对不同地区的食谱示例及其总能量数据。例如，东北地区的春季菜单可能包含“铁锅炖鱼”和“菜包饭”，而西北地区则有“臊子面”和“油泼面”等传统美食。重点在于主食尽量以全谷物为主，增加粗粮摄入、减少精制米面，同时保障新鲜蔬果的充足摄入（但要减少高糖水果及高淀粉蔬菜），优选瘦肉、去皮鸡胸肉、鱼虾等低脂蛋白质，以及低脂或脱脂奶类。
4. Managing Daily Energy Intake
Controlling total energy intake is key to weight management. The guidelines suggest reducing daily caloric intake by 30–50% or by 500–1000 kcal, with a recommended energy range of 1200–1500 kcal for men and 1000–1200 kcal for women. For overweight or obese individuals, the intake should be adjusted to 85% and 80% of their daily energy needs respectively. A practical method to determine ideal weight is by subtracting 105 from one’s height (in centimeters) and then multiplying the resulting value by an energy coefficient (ranging from 15 to 35 kcal/kg based on activity level).
4. 日常能量摄入管理
控制总能量摄入是体重管理的关键。指导原则建议每日总能量摄入应降低30%～50%或减少500～1000 kcal，并推荐男性每日摄入1200～1500 kcal、女性每日摄入1000～1200 kcal。对于超重或肥胖者，则根据各自的基础代谢率和身体活动水平，将能量摄入标准调整为各自需求的85%或80%。另外，一个简单的计算理想体重的方法是：用身高（厘米）减去105，得到的数值再乘以15～35 kcal/kg的能量系数（根据活动量从轻到重分别取15、20～25、30或35 kcal/kg）。
5. Four Fundamental Principles for Scientific Weight Loss
The “Adult Obesity Dietary Guidelines (2024 Edition)” recommend that the energy contribution from macronutrients be balanced—fat providing 20–30%, protein 15–20%, and carbohydrates 50–60% of total calories—with a meal energy distribution ratio of 3:4:3 for breakfast, lunch, and dinner. It is advised to maintain regular meal times, emphasizing breakfast, avoiding skipped meals, and having dinner at an appropriate time (ideally between 17:00 and 19:00) without any additional eating afterwards. Eating slowly, reducing snack and beverage intake, and even altering the order of food consumption (starting with vegetables, followed by protein, and then carbohydrates) can help manage overall food intake.
5. 科学减肥的四大基本原则
《成人肥胖食养指南（2024年版）》建议，三大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%，并推荐早餐、午餐、晚餐的能量供给比例为3：4：3。应定时定量进餐，重视早餐，避免漏餐，晚餐应在17:00～19:00之间适时进食，且晚餐后不再摄入其他食物。细嚼慢咽、减少零食和饮料的摄入，以及适当改变进餐顺序（先吃蔬菜，再吃肉类，最后吃主食）都有助于控制总体食量。
6. Lifestyle Modifications Beyond Diet
Beyond dietary changes, other lifestyle adjustments are crucial for effective weight loss. Adequate sleep—about 7 hours a night—is essential to prevent hormonal imbalances and abnormal fat metabolism. Regular physical activity is recommended, with moderate-intensity aerobic exercises for 150–300 minutes per week (spread over 5–7 days) and additional resistance training 2–3 days per week. Furthermore, reducing sedentary behavior by taking short breaks every hour can significantly help in managing weight.
6. 饮食之外的生活方式调整
除了调整饮食之外，其他生活方式的改变对于有效减肥也至关重要。保证每晚大约7小时的充足睡眠，有助于防止内分泌紊乱和脂肪代谢异常。建议每周进行150～300分钟的中低强度有氧运动（分布于5～7天），同时每周进行2～3次抗阻训练。此外，每小时起身活动3～5分钟以减少久坐时间，也能在体重管理中发挥重要作用。
7. Final Reminders for Gradual Weight Loss
It is important to approach weight loss gradually. A realistic goal is to reduce 5–10% of one’s current weight over six months, with an ideal reduction rate of 2–4 kilograms per month. Such measured progress ensures that weight loss is not only effective but also sustainable and safe.
7. 关于循序渐进减肥的温馨提醒
减肥应循序渐进，设定一个合理目标，即在六个月内减少当前体重的5%～10%，每月减重2～4公斤是较为理想的速度。这样的渐进式进展能够确保减肥既有效又安全持久。
This re-edited essay presents the key points on weight management—from understanding BMI to adopting healthy eating habits and lifestyle changes—in a structured format with both English and Chinese versions for each paragraph.
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