1. Maintain a healthy weight
 
People of all ages should exercise every day to maintain energy balance and maintain a healthy weight. Excessive or low weight can affect health.
 2. Maintain a healthy waist circumference
 
Pay attention to waist circumference control and prevent abdominal obesity. It is recommended that men's waist circumference should not exceed 85 cm and women's waist circumference should not exceed 80 cm.
 
3. Regularly measure the body mass index (BMI)
 
Pay attention to the BMI index and keep it within the standard value range.
 
4. Diverse food and regular diet
 
Energy intake is appropriate. It is recommended to consume an average of more than 12 foods per day and more than 25 foods per week. Encourage intake of low-energy, low-fat, low-sugar, low-salt and rich in trace elements and based on complex carbohydrates and high-quality protein. Vitamin meal. Adhere to a regular diet and avoid overeating.
 
5. Insist on moderate-intensity physical activity
 
It is recommended to perform moderate-intensity physical activity at least 5 days a week for a total of more than 150 minutes; adhere to daily physical activity, with an average of 6,000 steps of active physical activity per day; reduce sedentary time and get up and move every hour.
 
6. Correctly set weight loss goals
 
The weight loss goals set by overweight and obese people should not be too high or too fast, reduce fat energy intake, increase exercise time and intensity, and keep records in order to facilitate long-term adherence.
7. The elderly should exercise according to their ability
 
It is recommended to carry out balance exercises and fall prevention activities at least 3 times a week, and appropriate muscle training to prevent sarcopenia.
 
8. Pay attention to weight from children and adolescents
 
Child obesity treatment is mainly for diet control, behavior modification and exercise guidance. The purpose of diet control is to reduce energy intake, and excessive dieting is not suitable. Children should reduce the sitting time, increase physical activity and exercise time.  
9. Integrate physical activity into daily life
 
Walk more often, ride more bikes, and drive less on the way to and from get off work; take less elevators and take more stairs at work, do stretching exercises often to reduce sedentary time; do more housework and walk more at home, and reduce TV, mobile phone and other screen time . Sports should be diversified, combining life, entertainment, work and exercise.