Is faster weight loss always better? Can skipping dinner help you lose weight? If your weight is normal, do you need to worry? Are these common beliefs correct?

The above viewpoints are common misconceptions in weight management. “Faster weight loss is better” can actually lead to muscle loss and a decreased metabolism. A scientific rate of weight loss is 0.5kg to 1kg per week. “Skipping dinner can help you lose weight” is not only ineffective but may also cause muscle loss and digestive ulcers. An effective method is to create a “calorie deficit” through a reasonable diet. “If your weight is normal, you don’t need to worry” ignores issues like a high body fat percentage or insufficient muscle mass, which still require dietary optimization and moderate exercise.

Determining whether you need to manage your weight shouldn’t rely solely on the scale. The commonly used Body Mass Index (BMI) formula is: BMI = weight (kg) ÷ height squared (m). For people aged 18-64, a BMI below 18.5 is underweight, 18.5-23.9 is normal, 24-27.9 is overweight, and 28 or above is obese. For those over 65, a normal BMI is 20.0-26.9, and for those over 80, it’s 22.0-26.9. Additionally, if a man’s waist circumference is 90cm or more, or a woman’s is 85cm or more, or if a man’s body fat percentage is 25% or higher, or a woman’s is 30% or higher, weight management should be considered even if the BMI is normal.

The key to mastering scientific eating methods lies in “how to eat.” The “211 Rule” is recommended: fill half your plate with dark leafy vegetables, one-quarter with high-quality protein (like chicken breast, fish, shrimp, tofu), and one-quarter with staple foods. You can also use your hand for estimation: a portion of protein should be about the size and thickness of your palm, vegetables about two fists, and staple foods about one fist. Those aiming to lose weight should eat vegetables first, then protein, and finally staple foods. For those aiming to gain weight, the order is reversed.

When choosing foods, opt for complex carbohydrates like mixed grain rice or sweet potatoes over refined carbs. Select low-fat, high-protein options for protein. Prioritize dark-colored vegetables. Limit daily oil intake to 20g-25g, choosing healthy oils. For drinks, plain water or unsweetened tea are best. It’s beneficial to develop habits like eating three regular meals, chewing slowly, and drinking water before meals. During weight loss, snacks like low-fat yogurt or cherry tomatoes are good choices, while high-sugar and high-fat snacks should be avoided.

There are strategies for special situations like social gatherings or ordering takeout. When ordering delivery, prioritize cooking methods like steaming, boiling, or stewing, request “less oil and salt,” ask for sauces on the side, and try to follow the “211 Rule” when selecting dishes. If you overeat at one meal, you can burn extra calories by increasing activities like walking or taking the stairs, and reduce your staple food by about one-third at the next meal. For gatherings, choose restaurants that offer fresh, healthy food, and avoid buffets and fast-food chains.

In a health and culture event, it was noted that for ordinary people learning ballet, the most immediate benefit is improved posture. Problems like rounded shoulders and slouching from prolonged sitting can be alleviated through simple basic exercises. When stretching your legs, keep your knees straight until you feel a slight ache in your inner thighs, practicing once in the morning and once at night. To mobilize your shoulders, first warm the joints by rubbing them, perform movements slowly, and use a mirror to adjust your form. Using a support point to rise onto your toes can exercise calf muscles and improve balance. These exercises are not limited by location, and consistent practice can significantly improve posture.

Ballet’s impact on body shaping goes far beyond simply getting “thin.”

Many people see little change in their weight number after practicing ballet, but their bodies become more toned and their demeanor more elegant, challenging the misconception of focusing solely on weight. For dancers, weight management is a professional necessity. High-difficulty jumps and rotations require a light body to reduce the risk of sports injuries, and long-term training helps them develop muscle memory

Body Mass Index (BMI)

“Body Mass Index (BMI)” is not a place or cultural site; it is a statistical health measurement tool. Developed in the 1830s by Belgian mathematician Adolphe Quetelet, it was originally called the Quetelet Index and was later adopted in the 20th century by public health researchers to study population-level obesity trends.

211 Rule

The “211 Rule” is not a recognized place or cultural site in historical or geographical terms. It appears to be a modern concept, most commonly referring to a **time management or productivity guideline** suggesting that for every two minutes spent on an unplanned interruption, you lose at least two hours of focused work time. As such, it has no physical location or traditional history, but originates from contemporary business and efficiency literature.

ballet

Ballet is a highly formalized and expressive style of theatrical dance that originated in the Italian Renaissance courts of the 15th century. It was further developed in France and Russia, where it evolved into a concert dance form characterized by precise, graceful movements and elaborate productions. Today, it is a globally practiced art form with iconic classical works like *Swan Lake* and modern, innovative styles.