减重→反弹→再减重……怎样减重才不容易反弹？
<section class="mp_profile_iframe_wrp"><mp-common-profile class="js_uneditable custom_select_card mp_profile_iframe" data-pluginname="mpprofile" data-weui-theme="light" data-id="MzkwNTMyOTg3OA==" data-headimg="https://bbs.whcdrm.com/plugin.php?id=wcn_editor:wx_img&url=http://mmbiz.qpic.cn/mmbiz_png/XKyml1nqpYyq2MXZHEjl6FwovsDSSMSN4kun9Hr89R4nShKUPkmGhVicq4sE6EEGZyMBYwN8ahoHlD3Caibs6ibFg/0?wx_fmt=png" data-nickname="蔡甸发布" data-alias="" data-signature="蔡甸权威的信息发布平台" data-from="0" data-is_biz_ban="0"></mp-common-profile></section><p></p><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);">今年国家有关部门将持续推进“体重管理年”行动，引导医疗卫生机构设立体重门诊。</span>目前，多家医院已设立肥胖门诊、减重科，但仅靠看一次病，不足以解决全部问题。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;">很多人在减重后会出现反弹，甚至</span>有医生表示，常遇到患者坚持不下来的问题。“患者控制了一段时间控制不住，现在更胖了，胖了二三十斤……”<br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">这种情况不仅削弱了减重效果，还会打击减重者的信心。为什么很多人减重不久后就反弹了？怎样减重不容易反弹？</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="text-align: center;line-height: 2em;"></section><section style="text-align: center;line-height: 2em;"><br/></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);font-size: 16px;letter-spacing: normal;color: rgb(62, 62, 62);visibility: visible;line-height: 2em;"><section style="-webkit-tap-highlight-color: transparent;margin-top: 10px;margin-bottom: 10px;outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 228px;flex-flow: column;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;z-index: 1;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;margin-bottom: -13px;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;line-height: 0.5;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;padding: 2px 4px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(226, 150, 54);min-width: 5%;height: auto;border-radius: 5px;overflow: hidden;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 10px;line-height: 1.2;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;">01</strong></span></p></section></section></section></section></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;padding: 4px 14px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(29, 36, 114);min-width: 5%;height: auto;border-radius: 7px;overflow: hidden;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 20px;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;">为什么很多人减重不久就反弹了？</strong></span></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(16px, 0px, 0px);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 13px 8px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(29, 36, 114);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;"></section></section></section></section></section></section></section></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">目前，业界普遍认为，“溜溜球效应”是减重后反弹的重要原因之一。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);font-size: 16px;letter-spacing: normal;color: rgb(62, 62, 62);line-height: 2em;"><section style="-webkit-tap-highlight-color: transparent;margin-top: 10px;outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row;"><section style="-webkit-tap-highlight-color: transparent;padding: 25px;outline: 0px;display: inline-block;width: 784px;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgba(255, 255, 255, 0);border-width: 1px;border-style: solid;border-color: rgb(227, 180, 119);"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;"><span style="font-size: 17px;letter-spacing: 1px;"><strong><span style="font-size: 17px;-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;color: rgb(29, 37, 114);">“溜溜球效应”：</span></strong><span style="font-size: 17px;-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">主要是指人从减重行为获益后，产生放松和自我奖励的心理，从而引发饮食失控。同时，<strong>脂肪细胞具有记忆效应，人一旦恢复不健康饮食，脂肪细胞会迅速恢复原状，进而引发体重反弹</strong>。</span></span></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;margin-top: -10px;margin-bottom: 10px;outline: 0px;text-align: right;justify-content: flex-end;display: flex;flex-flow: row;"><section style="-webkit-tap-highlight-color: transparent;padding-right: 10px;padding-bottom: 5px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;overflow: hidden;min-width: 5%;height: auto;line-height: 0;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 110px;flex-flow: column;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;z-index: auto;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(20px, 0px, 0px);"><section style="-webkit-tap-highlight-color: transparent;padding-right: 50px;padding-left: 50px;outline: 0px;display: inline-block;min-width: 10%;vertical-align: top;transform: matrix(1, 0, -0.2, 1, 0, 0);border-width: 0px;border-style: solid;border-color: rgb(76, 68, 71);background-color: rgb(226, 150, 54);box-shadow: rgb(253, 218, 4) -5px 5px 0px 0px;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 10px;flex-flow: column;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;z-index: auto;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: left;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 10px;height: 10px;vertical-align: top;overflow: hidden;border-radius: 100px;"><br style="-webkit-tap-highlight-color: transparent;outline: 0px;"/></section></section></section></section></section></section></section></section></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><br/></span></span></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">长期节食或极端低热量饮食会导致基础代谢率</span><span style="font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;color: rgb(136, 136, 136);">（BMR）</span><span style="font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;">显著下降，身体进入“节能模式”，减少能量消耗以应对“饥荒”。</span></span></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;"><br/></span></span></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 2em;"><span style="font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 17px;letter-spacing: 1px;">当恢复正常饮食时，代谢率无法快速回升，热量摄入突然超过代谢需求，会导致脂肪重新堆积。</span></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;letter-spacing: 0.544px;background-color: rgb(255, 255, 255);line-height: 2em;"><span style="font-family: mp-quote, PingFang SC, system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);font-size: 16px;letter-spacing: normal;color: rgb(62, 62, 62);visibility: visible;line-height: 2em;"><section style="-webkit-tap-highlight-color: transparent;margin-top: 10px;margin-bottom: 10px;outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 228px;flex-flow: column;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;z-index: 1;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;margin-bottom: -13px;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;line-height: 0.5;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;padding: 2px 4px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(226, 150, 54);min-width: 5%;height: auto;border-radius: 5px;overflow: hidden;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 10px;line-height: 1.2;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;">02</strong></span></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(7px, 0px, 0px);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 8px 4px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(226, 150, 54);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><br style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"/></p></section></section></section></section></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;padding: 4px 14px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(29, 36, 114);min-width: 5%;height: auto;border-radius: 7px;overflow: hidden;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 20px;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;">怎样减重不容易反弹？</strong></span></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(16px, 0px, 0px);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 13px 8px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(29, 36, 114);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;"></section></section></section></section></section></section></section></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">对于大多数减重者来说，某种程度的减重后反弹可能难以避免，但明确自身肥胖情况、制定合理的减重目标、选择适宜的减重方案，有助于预防或减轻减重后反弹。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong><span style="font-size: 17px;color: rgb(29, 37, 114);">■ 明确自身的肥胖程度</span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong><span style="font-size: 17px;color: rgb(29, 37, 114);"><br/></span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">体质指数<span style="font-size: 17px;color: rgb(136, 136, 136);">（BMI）</span>是评估全身性肥胖的通用标准，<span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;"><strong><span style="font-size: 17px;">BMI=体重（千克）/身高（米）²</span></strong></span><span style="font-size: 17px;color: rgb(0, 0, 0);">。</span><span style="font-size: 17px;">在我国成年人中：</span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;"><br/></span></span></section><p></p><ul class=" list-paddingleft-2"><li><section style="margin-bottom: 8px;line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">BMI＜18.5为体重过低；</span></section></li><li><section style="margin-bottom: 8px;line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">18.5≤BMI＜24为正常体重；</span></section></li><li><section style="margin-bottom: 8px;line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">24≤BMI＜28为超重；</span></section></li><li><section style="margin-bottom: 8px;line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">28≤BMI＜32.5为轻度肥胖；</span></section></li><li><section style="margin-bottom: 8px;line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">32.5≤BMI＜37.5为中度肥胖；</span></section></li><li><section style="margin-bottom: 8px;line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">37.5≤BMI＜50为重度肥胖；</span></section></li><li><section style="margin-bottom: 24px;line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">BMI≥50为极重度肥胖。</span></section></li></ul><p></p><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">BMI虽然计算简便，但存在一定的局限性。特殊人群需要联合体脂率、腰围等多个指标进行肥胖评估。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong><span style="font-size: 17px;color: rgb(29, 37, 114);"><strong style="letter-spacing: 0.578px;">■ </strong>明确减重目标</span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong><span style="font-size: 17px;color: rgb(29, 37, 114);"><br/></span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">减重目标应进行分层个性化设定。<span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;"><strong>大多数超重和轻度肥胖症患者只要在3～6个月内将体重降低5%～15%并维持，就可以有效地改善健康状况。</strong></span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">中、重度肥胖症患者需要有更高的减重目标，以获得肥胖相关疾病的更优改善，通常需要到专业医疗减重中心制定合适的减重目标。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="letter-spacing: 0.578px;"><span style="font-size: 17px;color: rgb(29, 37, 114);">■</span></strong><strong style="letter-spacing: 0.578px;"><span style="font-size: 17px;color: rgb(29, 37, 114);"> 选</span></strong><strong style="letter-spacing: 0.578px;"><span style="font-size: 17px;color: rgb(29, 37, 114);">择适合自己的减重方案</span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="letter-spacing: 0.578px;"><span style="font-size: 17px;color: rgb(29, 37, 114);"><br/></span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">最基础的减重方案是<strong><span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;">饮食</span></strong>和<strong><span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;">运动</span></strong>干预，适合所有超重及肥胖人群。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">减重反弹往往是因节食方案选择不合理，虽然短期见效快，但难以坚持，复胖不可避免。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;"><strong>目前，间歇性断食是适合各类减重人群且可长期应用的饮食干预方法。</strong></span>一般采取5+2模式，1周中5天相对正常进食，其他2天非连续摄入平常1/4能量，男性约600千卡/天，女性约500千卡/天。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">当然，还有很多调整能量和营养素比例的医学减重饮食方案，某一种饮食方案并非适于所有肥胖人群，健康且可长期坚持的饮食方案，是避免体重反弹最重要的一步。</span></section><section style="text-align: center;line-height: 2em;"><br/></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">运动是减重过程中的重要一环。合适的运动不仅可以消耗能量和脂肪，还可以提高肌肉含量，提升基础代谢率和身体素质。可以每周进行2～3次有氧耐力运动，每次30分钟～1小时，比如跑步、骑车、游泳等大肌肉群运动。<span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;"><strong>要根据自身心肺功能和健康状况逐渐增加运动总量和强度。</strong></span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;"><strong><br/></strong></span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">其他可选择的运动方式有力量抗阻训练、动态拉伸、静态拉伸等。运动要注重安全，避免运动诱发疾病和副损伤。</span></section><section style="text-align: center;line-height: 2em;"><br/></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;"><strong>越早对肥胖进行干预，脂肪细胞的记忆反弹越轻，减重效果会越好。</strong></span>如果生活方式干预效果不佳，正在经历反复减重-反复复胖的“溜溜球效应”，可能需要到专业的医疗机构或者减重代谢中心进行科学减重。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;font-family: PingFang SC, system-ui, -apple-system, system-ui, Helvetica Neue, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif;background-color: rgb(255, 255, 255);font-size: 16px;letter-spacing: normal;color: rgb(62, 62, 62);visibility: visible;line-height: 2em;"><section style="-webkit-tap-highlight-color: transparent;margin-top: 10px;margin-bottom: 10px;outline: 0px;text-align: left;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: flex;width: 228px;flex-flow: column;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;z-index: 1;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;margin-bottom: -13px;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;line-height: 0.5;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: center;justify-content: center;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;padding: 2px 4px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(226, 150, 54);min-width: 5%;height: auto;border-radius: 5px;overflow: hidden;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 10px;line-height: 1.2;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;">03</strong></span></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(7px, 0px, 0px);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 8px 4px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(226, 150, 54);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><br style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"/></p></section></section></section></section></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;min-width: 5%;height: auto;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;justify-content: flex-start;display: flex;flex-flow: row;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;padding: 4px 14px;outline: 0px;display: inline-block;width: auto;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgb(29, 36, 114);min-width: 5%;height: auto;border-radius: 7px;overflow: hidden;visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;color: rgb(255, 255, 255);font-size: 20px;visibility: visible;"><p style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;"><span style="font-size: 17px;letter-spacing: 1px;"><strong style="-webkit-tap-highlight-color: transparent;outline: 0px;visibility: visible;">体重管理门诊是面向所有<br/>想要减重的人群吗？</strong></span></p></section></section></section><section style="-webkit-tap-highlight-color: transparent;outline: 0px;transform: translate3d(16px, 0px, 0px);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;display: inline-block;width: 0px;height: 0px;vertical-align: top;overflow: hidden;border-style: solid;border-width: 0px 0px 13px 8px;border-color: rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgba(255, 255, 255, 0) rgb(29, 36, 114);visibility: visible;"><section style="-webkit-tap-highlight-color: transparent;outline: 0px;text-align: justify;visibility: visible;"></section></section></section></section></section></section></section></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">目前，各地不少医院都开设了体重管理门诊，或者减重多学科联合等门诊，帮助居民定制减肥计划。这些门诊是面向所有想减重的人群吗？<span style="font-size: 17px;">这些门诊是如何帮人减重的？</span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;"><br/></span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;">记者以普通市民的身份体验了几家三级综合医院的减重门诊，均被医生告知，由于没有达到医学范畴的肥胖标准，无法以肥胖为病因开具处方，而</span><span style="font-size: 17px;color: rgb(29, 37, 114);text-decoration: underline;"><strong>减重门诊主要是为肥胖人群提供医学治疗</strong></span><span style="font-size: 17px;">。</span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;"><br/></span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;color: rgb(29, 37, 114);">■ </span><strong><span style="font-size: 17px;color: rgb(29, 37, 114);">浙江：社区医院开设减重门诊 就诊更便捷</span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong><span style="font-size: 17px;color: rgb(29, 37, 114);"><br/></span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">在浙江杭州天水武林街道的社区卫生服务中心，就诊者正站在人体成分分析仪上，握住手柄进行身体测试。不到半分钟，医生便可开具一张带有身体质量指数、内脏脂肪等级等数据的分析报告，并以此为依据，为患者定制减肥方案。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">定制的减肥方案中，不仅有一日三餐的详细食谱建议，还有清晰的运动指南。医生还会联合营养科、中医科等多学科医护人员组建一对一的减重规划群，每日对患者的饮食、锻炼情况进行监督与指导。</span></section><section style="text-align: center;line-height: 2em;"><br/></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;color: rgb(29, 37, 114);">■ </span><span style="font-size: 17px;color: rgb(29, 37, 114);"><strong>上海：依据BMI指数等指标形成个性化诊疗方案</strong></span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;color: rgb(29, 37, 114);"><strong><br/></strong></span></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">上海的复旦大学附属华山医院也联合了多学科专家，成立了医学体重管理中心，为患者制定个性化诊疗方案。例如针对BMI指数为24～28的超重人群，可通过定制膳食方案和运动康复指导进行干预。</span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><br/></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><span style="font-size: 17px;color: rgb(29, 37, 114);">■ </span><strong><span style="font-size: 17px;color: rgb(29, 37, 114);">湖南：儿童减重门诊 科学指导瘦身</span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;"><strong><span style="font-size: 17px;color: rgb(29, 37, 114);"><br/></span></strong></span></section><section style="line-height: 2em;"><span style="font-size: 17px;letter-spacing: 1px;">儿童青少年中的超重肥胖者也适用于体重门诊。在湖南省儿童医院体重管理中心减重门诊，已有严格按照医嘱食谱执行一个月的家长，明显看到了孩子的变化。</span></section><section style="outline: 0px;max-width: 100%;letter-spacing: 0.544px;white-space: normal;background-color: rgb(255, 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