减重这件小事①丨古代山东人的瘦身密码

　　2025年全国两会上，国家卫生健康委员会宣布将持续推进“体重管理年”3年行动。减重这件小事不再是你与脂肪的“私人恩怨”，而是备受关注的“国家大事”。

　　我国传统医学对肥胖的认识始于2000年前的《黄帝内经》，它最早对肥胖症的病名、病因病机进行记载，并生动形象地将肥胖划分成了“膏人”“脂人”“肉人”，揭示了肥胖与痰湿、脾虚、肝郁的深层关联。山东古人也深谙瘦身密码，饮食与运动双管齐下，维持“山东大汉”的良好形象。而那千年前的减重智慧，今天照样能打。

　　【孔夫子教你“轻断食”】

　　儒家文化的奠基人、被尊为“万世师表”的孔子拥有独到的减重理念。孔子平素十分重视饮食与食材，《论语》记载了孔子对待饮食的总体态度是“食不厌精，脍不厌细”，从营养和饮食安全方面要求对烹饪原料精挑细选、精细加工，强调有利于进食和人体对食物的消化吸收。

　　还有著名的“八不食”，其中既有对食材质量的要求，如食物发臭变质不吃，也有对食材的处理方式的要求，没煮熟、切得不好、没有配酱，也不吃。从孔子所说的“不食”看，大部分符合卫生标准，依然是今日应遵循的饮食原则。孔子在条件允许的情况下，强调食材质量、饮食节制、合理烹调与身心调和，也符合现代营养学的健康膳食要求。

　　【跟着崂山道教打太极减重】

　　崂山是道教名山，道教与道家在减重方面也有独特的视角和方法，其核心理念强调自然、平衡与内在和谐，而非对抗或强制。道家主张“中庸之道”，反对过度节食或剧烈运动，提倡通过温和持久的养生方式实现健康减重，与中医“治未病”理念一致。

　　崂山道教武术是中国道教武术的一个重要门派，张三丰为崂山道教祖师之一，是崂山拳术武当派之祖，其养生功法如太极拳，通过缓慢连贯的动作配合呼吸调节，能够增强心肺功能、促进气血运行，同时消耗热量。此类低强度有氧运动适合长期坚持，避免高强度运动带来的关节损伤风险，尤其适合代谢下降的中青年人群。

　　此外，道家注重“形神兼养”，提醒我们真正的健康体形，是身体通畅、精神安宁的自然结果。与其用意志力对抗欲望，不如像《黄帝内经》所说“恬淡虚无，真气从之”，让减肥成为回归生命本然状态的旅程。

　　【老中医的穴位瘦身术】

　　穴位按摩、针灸是中医减肥的一种重要的方式，通过刺激特定穴位、调节神经内分泌、抑制食欲、促进新陈代谢、改善慢性炎症等作用，从而达到减肥的效果。

　　常用的减肥穴位有中脘穴、天枢穴、带脉穴等，其中带脉穴就位于肚脐横向划线和腋下纵向划线的交点上，像是一条腰带一样约束着我们腹部赘肉的生长。刺激带脉穴，可疏肝利胆，升清降浊，消积通便，助你告别腰间的“游泳圈”。

　　需要注意的是，在按摩、针灸期间也需合理饮食并搭配适当的运动、保持心情愉悦，各方面配合得当，减重才能达到最佳效果。

　　At the 2025 National Two Sessions, the National Health Commission announced it would advance the three-year “National Weight Management Initiative.“ Shedding pounds is no longer a personal struggle but a widely concerned “national issue.“

　　Traditional Chinese medicine's understanding of obesity dates back 2,000 years to “The Yellow Emperor's Canon of Internal Medicine,“ which was the first to record the disease name, etiology, and pathogenesis of obesity. It vividly categorized obesity into “Gao people,“ “Zhi people,“ and “Rou people,“ revealing the deep connections between obesity and phlegm-dampness, spleen deficiency, and liver depression. The ancients of Shandong also well understood the secrets of weight loss, combining diet and exercise to maintain the good image of the “Shandong Burly Chap.“ The wisdom of weight loss from a thousand years ago is still relevant today.

　　Confucius’ Guide to “Fasting Lite“

　　Confucius, the founder of Confucian culture and revered as the “model teacher for all ages,“ also had unique ideas on weight loss. Confucius placed great emphasis on diet and food ingredients. The “Analects of Confucius“ records his overall attitude towards diet as “Eat no rice but is of the finest quality, nor meat but is finely minced.“ This reflects his requirements for the selection and processing of cooking ingredients from the perspectives of nutrition and food safety, emphasizing the importance of facilitating eating and the digestion and absorption of food by the human body.

　　Confucius's well-known “Eight Dietary Taboos“ principles include both requirements for the quality of food ingredients, such as not eating food that has gone bad or become spoiled, and requirements for the preparation of food, such as not eating food that is undercooked, poorly cut, or without an appropriate sauce. Most of the “Dietary Taboos“ principles mentioned by Confucius meet hygiene standards and are still dietary principles to follow today. Under permissible conditions, Confucius emphasized the quality of food ingredients, dietary moderation, proper cooking, and the harmony of body and mind, which are in line with the requirements of modern nutrition for a healthy diet.

　　Follow Laoshan Taoism for Tai Chi Weight Loss

　　Laoshan Mountain is a renowned Taoist mountain. The Tao chia and Taoism indeed have unique perspectives and methods in weight loss. Their core philosophy emphasizes nature, balance, and inner harmony, rather than confrontation or compulsion. The Tao chia advocates the “Doctrine of the Mean,“ opposing extreme dieting or intense exercise, and promotes healthy weight loss through gentle and sustainable health-preserving methods, which are consistent with the traditional Chinese medicine concept of “treating disease before it occurs.“

　　Laoshan Taoist martial arts is an important school of Chinese Taoist martial arts. Zhang Sanfeng is one of the founding masters of Laoshan Taoism and the progenitor of the Wudang School of Laoshan boxing. His health-preserving exercises, such as Tai Chi, enhance cardiorespiratory function and promote the circulation of qi and blood through slow and continuous movements coordinated with breathing regulation, while also burning calories. These low-intensity aerobic exercises are suitable for long-term practice, avoiding the risk of joint injuries associated with high-intensity exercise, and are particularly appropriate for middle-aged and young adults with decreased metabolism.

　　In addition, The Tao chia emphasizes the cultivation of both body and spirit, reminding us that true health and fitness are the natural outcomes of a clear body and a tranquil mind. Instead of using willpower to fight against cravings, it is better to follow the advice of the “The Yellow Emperor's Canon of Internal Medicine“ to “maintain a calm and empty mind, and the vital energy will follow,“ making weight loss a journey back to the natural state of life.

　　The Acupuncturist's Weight Loss Technique

　　Acupressure and acupuncture are important methods of traditional Chinese medicine for weight loss. They work by stimulating specific acupoints to regulate the neuroendocrine system, suppress appetite, boost metabolism, and improve chronic inflammation, thereby achieving the effect of weight loss.

　　Commonly used weight loss acupoints include the Zhongwan point, Tianshu point, and Daimai point. The Daimai point is located at the intersection extended from the horizontal line of the navel and the vertical line of the armpit, acting like a belt that restrains the growth of abdominal fat. Stimulating the Daimai point can help to soothe the liver and gallbladder, promote the rise of clear energy and the descent of turbid energy, eliminate food accumulation, and facilitate bowel movements, helping you say goodbye to the “love handles“ around your waist.

　　It should be noted that during acupressure and acupuncture, one should also maintain a balanced diet, engage in appropriate exercise, and keep a positive mindset. Only with the proper combination of these aspects can weight loss achieve the best results.