Recently, the movie "Hot and Hot" was a great success during the Spring Festival, and the story of the heroine Jia Ling has also become a hot topic among netizens. It is reported that in order to shoot this movie, Jia Ling spent a year reducing her weight from more than 200 pounds to more than 100 pounds through exercise and diet control, achieving amazing body changes.
Jia Ling's ** achievements have made many people admire, and many people are curious, how did you lose 100 pounds a year? Does this speed and way have any effect on the body? Can ordinary people imitate Jia Ling's ** method? In order to answer these questions, the reporter interviewed Zhang Qiang, a professor at the School of Animal Science of Beijing Sports University.
Zhang Qiang said that Jia Ling's case is a typical example of science, and her speed and method are in line with the principle of health. He explains that the root cause of obesity is that energy intake is greater than energy expenditure, resulting in excess energy being converted into fat and stored. Therefore, the key is to make energy consumption greater than energy intake, form a negative energy balance, and promote the decomposition and consumption of fat.
Zhang Qiang said that in order to achieve a negative energy balance, it is necessary to start from two aspects, one is to control energy intake, and the other is to increase energy consumption. To control energy intake, it is necessary to arrange the diet reasonably, reduce high-calorie, high-fat, high-sugar foods, increase high-protein, high-fiber foods, ensure balanced nutrition, and avoid hunger and malnutrition. To increase energy expenditure, it is necessary to insist on a moderate amount of exercise, choose the exercise method and intensity that suits you, combine aerobic exercise and strength training, and improve the body's metabolic rate and muscle mass.
Zhang Qiang said that Jia Ling is in accordance with such principles and methods, she will do certain exercises every day, including running, swimming, boxing, etc., at least 5 times a week, at least 30 minutes each time. She also cooperated with a professional dietitian to develop a personalized diet plan, and the daily caloric intake was controlled between 1200 and 1500 kcal, mainly vegetables, fruits, chicken, fish, soy products, etc., avoiding fried, sweets, alcohol, etc.
Zhang Qiang said that according to this way, Jia Ling's speed is reasonable, with an average weight loss of 8 to 10 pounds per month, and an average weight loss of about 2 pounds per week, which is a healthy range and will not cause excessive burden and damage to the body. He said that if the rate is too fast, such as losing more than 4 pounds per week, it may lead to the loss of water, muscles and bones in the body, affect the body's function and immunity, and even cause some chronic diseases and metabolic disorders.
Zhang Qiang said that ordinary people can also refer to Jia Ling's method, but according to their actual situation, formulate appropriate goals and plans, do not blindly follow the trend, do not covet speed, and must be gradual and persevering. If you want to maintain a healthy weight and posture, you must develop good living habits, adhere to a reasonable diet and exercise, and don't let the results of ** go to waste because of temporary slackness and indulgence. February** Dynamic Incentive Program