The 'Weight Management Year' campaign is being continuously promoted. Currently, "weight loss" has become a hot topic on the internet, with many people sharing recipes and their "weight loss tips". With the improvement of living standards, people are paying more and more attention to cultivating healthy lifestyle habits. How to maintain a healthy weight? Which exercise methods are suitable for sedentary office workers? Which fruits are suitable to eat during weight loss? What foods may seem insignificant, but are actually "calorie assassins"? How should I eat three meals a day? Regarding this, Zhu Xiaocheng, chief physician of the Department of Gastroenterology at Xuzhou Medical University Affiliated Hospital, was interviewed by China News Service to answer the above questions. Does staying up late for a long time increase the risk of obesity? To scientifically manage weight, the first step is to understand what is "overweight" and what is "obesity". Zhu Xiaocheng introduced that, except for athletes and other muscular individuals, for the general population, if their body mass index (BMI) exceeds 24 (overweight) or 28 (obese), they should start paying attention to weight management. But BMI is not the only standard. If you feel that your weight affects your physical strength, joints, blood pressure, sleep, or if your waist circumference exceeds the limit, then you need to pay attention. In short, if your weight slows down your movements, makes you prone to fatigue, and causes abnormal health indicators, you should start managing it. The main causes of obesity include overeating, lack of exercise, genetic factors, metabolic problems, and so on. Nowadays, many people have experienced staying up late. It is worth noting that staying up late for a long time may increase the risk of obesity. Long term staying up late can lead to a decrease in hormones that control appetite and an increase in hormones that promote appetite, making people more likely to feel hungry and eat more. At the same time, it can lead to an increase in cortisol levels and promote visceral fat synthesis Zhu Xiaocheng said. Not only that, staying up late for a long time can affect metabolism. Lack of sleep can reduce insulin sensitivity, develop insulin resistance, make the body more prone to accumulating fat, and also make people more tired and lazy to exercise during the day, resulting in reduced calorie consumption. That is to say, staying up late for a long time causes people to eat more, move less, and have poor metabolism, leading to an increase in excess energy. At the same time, hormonal changes make it easier for the body to synthesize fat, making it easier to gain weight. How to eat three meals a day scientifically? Generally speaking, in order to control weight, it is necessary to reduce the intake of high calorie foods and try to eat less fried foods, desserts, sugary drinks, and high-fat snacks. These foods are high in calories and low in nutrition, which can easily make people unknowingly "overeat". So, it is important to increase protein intake for three meals a day, such as eating lean meat, fish, eggs, and soy products. Protein can increase satiety, prevent overeating, and maintain muscle mass to prevent slow metabolism. Control carbohydrates, eat less refined rice, flour, white bread, candy, and use coarse grains such as oats and brown rice instead to reduce blood sugar fluctuations and avoid fat accumulation Zhu Xiaocheng said. Eat more fresh vegetables and low sugar fruits appropriately. Vegetables are rich in dietary fiber, which can increase satiety and promote intestinal health. Drink more water and less sugary drinks. Water can improve metabolism and reduce hunger. In addition, when eating, it is important to control the amount and speed of food intake, chew slowly and give the brain enough time to receive signals of satiety, in order to prevent overeating. Small bowls and plates can be used to reduce food intake. For example, drinking 200ml to 300ml of water or clear soup 20 minutes before meals can increase satiety, and a meal can be paired with enough vegetables, moderate protein (chicken, fish, meat, and eggs), and a small amount of carbohydrates. Some people are used to eating rice mixed with vegetable soup, which may taste good, but it is not very healthy. Zhu Xiaocheng believes that this type of diet belongs to high carbohydrate, high-fat, and high salt diets, which are prone to gaining weight and even induce pancreatic resistance, hypertension, and other problems. He reminded that it is best to finish dinner before 7pm and avoid eating 3-4 hours before bedtime, especially high calorie foods. Avoid eating late night snacks. Due to low energy consumption at night, eating the same calorie foods at night is more likely to cause weight gain. These 'calorie assassins', eat less! People often say that if you want to lose weight, you need to "keep your mouth shut and take a step forward". Which sports are more suitable for office workers? Zhu Xiaocheng introduced that office workers sit for a long time. In order to maintain a healthy weight, it is recommended to choose simple and efficient exercises that can be persisted in for a long time, such as brisk walking, skipping rope, squats, yoga, cycling, swimming, etc. If extra meals are needed, eating fruits can help control weight, but it is important to choose fruits that are low in sugar, high in fiber, and help increase satiety. Fruits that are more suitable for consumption during weight loss include apples, pears, pomelos, and strawberries. It should be noted not to be misled by the taste. Including fruits, some foods may seem inconspicuous but are actually "calorie assassins". Zhu Xiaocheng gave an example that some foods are small in size but have extremely high calories, such as nuts and cheese; Some high sugar/salt/fat foods can stimulate appetite and make people want to eat more and more, such as spicy strips and candied fruits. Bananas, avocados, durians, and fresh dates are all high calorie fruits that must be consumed in moderation He stated that everyone should pay attention to their own weight changes and adopt scientifically reasonable weight loss methods based on their own situation. (New Society)