On the road to weight loss, how to eat correctly and avoid pitfalls? In this episode of the "Consumer Proposition" program, experts from the National Health Commission break down the scientific code for weight loss, and real-life cases directly address the dangers of extreme weight loss. This article is based on the program content, integrating authoritative guidelines, university cafeteria practices, and nutritionist advice to extract actionable dietary rules and a list of pitfalls to avoid. No need to chase every frame, understanding the underlying logic of "controlling your mouth" in one article can help you lose weight in a healthy way and avoid detours! 1、 National weight warning: Your body should be 'managed' now! （1） Data warning: Obesity has become a "hidden bomb" for national health. Heartfelt data: More than half of adults are "carrying heavy loads": Among the population aged 18 and above in China, one in every two people is overweight! If two teenagers are "fat": Among children aged 6-17, one in every five has a small chubby bump. Young people's liver can no longer withstand it: the number of fatty liver patients under 35 years old has skyrocketed by 47% in 3 years, and "beer belly" is no longer a middle-aged patent! The country has taken action: implementing the "Weight Management Year" three-year action plan, tertiary hospitals have opened weight management clinics, and traditional Chinese and Western medicine have joined forces to teach you how to scientifically lose weight! （2） Human Truth: Their Weight Loss Stories, Did You Get Shot? Postpartum mother Ms. Wang's detour: In order to quickly lose weight, she ruthlessly cut off carbon and protein, resulting in a "strike" during her menstrual period and easily explosive emotions! The secret to counterattack: With the nutritionist's saying "eat enough to lose weight", she suddenly stopped using the "fist pairing method": 2 fists of vegetable base, 1 fist of rough rice to carry hunger, 1 fist of chicken breast to increase muscle, easily shed 20 pounds of meat in 3 months, and have a rosy complexion like a new person! Middle aged Aunt Liu's knee savior: BMI skyrockets, blood sugar is on the verge of exceeding the standard, climbing stairs is harder than climbing the sky. After customizing the "weekly recipe", I achieved some weight loss in 3 weeks, miraculously relieved knee pain, and now I can go up to the fifth floor in one breath! 2、 Science "controls the mouth": eat right, don't go hungry, throw meat like a cheat! （1） Golden Formula: 211 Plate Method, even lazy people can copy homework with their eyes closed! Formula for ratio: 2 fists of green oil (vegetables)+1 fist of solid grain (whole grains)+1 fist of high-quality meat (protein)=full and fat free meal! For example, stir fried broccoli with colored peppers (2 fists), brown rice (1 fist), and pan fried salmon (1 fist), with a stable calorie intake of 1200-1600 calories, can help you lose weight even after eating! The Gospel of the Cafeteria Party: The cafeteria of Beijing University of Science and Technology has become popular with the same recipe from the National Health Commission! The spring shoot dandelion salad is refreshing and greasy. The whole wheat yam egg cake tastes soft and full. Students line up and say, "It's more delicious than the online celebrity light food shop!" (2) The red and black list of ingredients: It's hard to get fat after eating! Red list (eat and earn): Oats and brown rice (king of hunger), fish, shrimp and tofu (tender skin without gaining weight), broccoli and spinach (intestinal cleaner). Blacklist (whoever eats loses): Milk tea cake (sweet trap), fried chicken sausage (oil bomb), hot pot pickles (the culprit of edema). （3） Traditional Chinese Medicine Dietary Therapy: Treat symptoms with dry rice, adjust physical fitness, and naturally lose weight! Spleen deficiency and heavy moisture (cold water can make you fat): drink a bowl of poria yam Congee, boil a pot of dried tangerine peel Winter melon soup, drain the moisture from your stomach and immediately loosen it! Yin deficiency and fire excess (stay up late craving type): Silver ear lotus seed soup as dessert, lily stir fried broccoli for dinner, nourishing yin and reducing fire, no longer sneaking through the snack cabinet in the middle of the night! 3、 Internet celebrity weight loss method has hit a big bottom: these pitfalls can turn into 'internal injuries' in seconds! （1） Cut carbon to death method: lose weight quickly? Aftereffects are faster! Blood and tears case: A female student in Zhejiang province cut off carbon for 4 months, and her B vitamins were so deficient that she walked like stepping on cotton; A boy from Henan province has been gnawing on cucumbers for 3 months and has lost 60 pounds, resulting in his intestines being compressed by blood vessels and unable to eat! Truth Moment: The brain needs 130g of carbon water as "gasoline" every day, cutting off carbon means cutting off the power to the body! Choosing the right staple food is key: sweet potatoes and oats have low glycemic index and slow sugar content, making you slim even after eating! （2） Ketogenic/Hungry Stomach: Hurt the Body and Rebound with a Dragon! Car accident scene: Hangzhou couple taking ketogenic weight loss measures have red spots all over their bodies, as if wearing "fishing net socks"; Hunan auntie developed gallstones due to hunger, and after gaining weight, her BMI skyrocketed to 28! Expert Knocks on Blackboard: Ketogenic Diet Contains Over 80% Fat, Directly Triggering Cardiovascular Alarm! Can't you eat 800 calories a day? The first gallbladder strike! （3） Weight loss pills/extreme dieting: Losing weight is losing weight, wasting life! Deadly temptation: Can internet celebrity 'weight loss needle' (peptide) secretly suppress appetite? Low blood sugar and pancreatitis teach you how to be a good person in minutes! Human tragedy: A Guangdong girl who only drank water for 50 days lost 24.8 kilograms due to organ failure and passed away... Millions of weight loss tips, safety first! 4、 Scientific weight loss plan: Slow is fast, steady win without rebound! （1） Goal setting: Turtle speed forward is the king! Ideal rhythm: Weighing 0.5-1 kg per week and 2-4 kg per month, the skin is firm and not loose! Self testing guide: BMI+waist circumference combined! Male waist circumference>; 90cm (about two feet seven), female gt; 85cm (about 2.5 feet), visceral fat has turned red! （2） Cooking guide: a must see for delivery enthusiasts and kitchen novices! How to order cafeteria/takeout: One meat, two vegetables, and mixed grain rice is a golden combination! Steamed fish+cold spinach+stir fried broccoli, sauce added separately is key! Kitchen Handicap Party Savior: Don't boil chicken breast meat in water! Black pepper grilled chicken breast is burnt outside and tender inside, and the little oil version of Chicken in curry sauce cloves to the licking plate! Checklist for Meal Tips: A handful of blueberries for anti-aging, 10 almonds for maximum satiety, sugar free yogurt with chia seeds, 100 times happier than potato chips! （3） Professional buff: In these situations, quickly find a nutritionist! Four distress signals: pre diabetes, obesity during pregnancy, obesity caused by taking medicine, repeated failure to lose weight - professional team can help you change your life! Outpatient Express: The "Weight Management Outpatient" service in top tier hospitals across the country is now in place, with personalized plans to save you 10 years of detours! 5、 Conclusion: Losing weight is a "health deposit", not a "self destructive game"! From the weight loss meals in the cafeteria to traditional Chinese medicine dietary therapy, from avoiding pitfalls to scientific plans - the true essence of weight loss is not to be hungry to the point of seeing stars, but to eat every bite right! Remember: there is no myth of quick success, only a steady stream. When you learn to be gentle with food, health and a good figure will naturally come as promised! (New Society)