With the hot screening of "Hot and Hot",Jia Ling lost 100 poundshas frequently rushed to the hot search and has become the focus of recent heated discussions.
Jia Ling "disappeared" for a year and lost 100 pounds. Ma Sichun, who has not appeared for a long time, also announced that he would lose 50 pounds in half a year. * This thing seems to be easy for celebrities.
Many people began to ask for ** tutorials, some people were worried about excessive ** injuries, and some people felt that this would aggravate body anxiety. Most of the celebrities are for the needs of the role, but is it worth emulating for us ordinary people?
Xiaoqing would like to remind everyone that some quick methods are not suitable for everyone. Weight loss is not about dieting, it's about a combination of a balanced diet and exercise.
Be scientificBlindness is not advisable
Jia Ling lost 100 pounds a year, with an average weight loss of 8 per month3 pounds.
Today, she has big waves, evening dresses, and the whole person reveals confidence and freedom. Many people want to follow suit, but what cannot be ignored is the team of nutritionists and coaches behind Jia Ling.
For us ordinary people, it is not recommended that everyone try blindly. Unhealthy**, or excessive weight loss, can make people ugly, old, weak, sick, psychologically abnormal, and even die!
1. Cause amenorrhea too quickly**
Excessive** affects the pituitary-adrenal-gonadal axis, causing femalesDecreased ovarian function, menstrual flow becomes lighter, menstruation is early or delayed, or even occursAmenorrheaCircumstance.
If it is not stopped in time and actively, there may be uterine atrophy and loss of fertility. 
Screenshot of Weibo2. Excessive dieting, beware of fatty liver
Excessive and unreasonable reduction of food intake will affect the synthetic function of the liver, and fat metabolism will slow down and accumulate in the liver, eventually forming fatty liver. 
Screenshot of Weibo3. Dieting** may lead to hair loss
Excessive dieting can lead to nutrient deficiencies. WhileIronVitamin B3Vitamin DFatacidSeleniumDeficiencies in other nutrients can lead to hair loss and may even lead to malnutrition. 
4. It may lead to hormone secretion disorder
Unhealthy ** bringsEstrogen, androgens and other sex hormones are reduced, in addition to being easy to causeThyroid declinewithIslet dysfunction
Jia Ling's ** recipeCan we reproduce it?
When Jia Ling was a guest today, she disclosed her daily diet:
Chinese cabbage, red cabbage, bell peppers, chicken breast, and brown rice, and said that the current diet is less oil and less salt, "20 grams of oil a day and 5 grams of salt". From this meal, it is not difficult to find that Jia Ling's current recipe is comprehensively consideredEat a balanced diet, nutrient intake, and energy expenditureYes, we can reproduce :
1. Meals have high-quality protein
Chicken breast, which can also be replaced with:Fish and shrimp, lean beef (beef tenderloin, beef tendon, beef shank, lean beef), rabbit, quail, duck breast, pork tenderloinWait. It can also be replaced with soy products such as:Tempeh, natto, tofu skin, dried tofu, northern tofu, shredded tofuWait.
2. There are fresh vegetables in a meal:
Purple cabbage, bell peppers, and can also be replaced with othersLeafy greens, mushrooms, cruciferous vegetablesWait. The daily intake of vegetables should ideally be colorful, and the recommended intake of dark vegetables (green, red, orange, black and purple) is more than half.
If you don't have time for breakfast, you can choose vegetables that can be eaten raw or cold, such as cherry tomatoes, tomatoes, cucumbers, carrots, etc. 3. High-quality carbs:
brown rice, which can also be replaced with:Steel-cut oats, whole wheat bread, mixed beans, boiled sweet corn, steamed sweet potatoes, steamed yamsWait. It is recommended to mix the thickness of the staple food, eat 3 5 staple foods or more every day, and change the variety frequently. It is recommended that the proportion of whole grain beans be 1 2 or more.
4. Less oil and less salt
There is also a very important part in Jia Ling's fat-loss recipe - less oil and less salt. 20 grams of oil a day is less than the 25-30 grams recommended by the Dietary Guidelines. The daily intake of 5 grams of salt is consistent with the Dietary Guidelines.
It is recommended that you have it at homeKind of cooking oil. RecommendedExtra virgin cold-pressed olive oil, tea seed oil, flaxseed oil, perilla oilWait.
+8 Intermittent Diet:
That is, eating and drinking for 8 hours a day and fasting for 16 hours or more a day. This will promote the metabolism of fat in fat cells, which can better improve glucose and lipid metabolism and avoid energy accumulation.
A small light reminder:
16+8 "is not suitable for people who usually do not eat much, lack of meat, eggs and milk, fear of cold, indigestion, and malnutrition.
Losing weight is a technical job
Long-term persistence is requiredJia Ling's ** results are very inspiring, but the next step is to focus on prevention
To jump out".**-Regain weight-**Establishing and maintaining a healthy lifestyle is the core key to maintaining a healthy weight. Includes:
1. Correct diet
Many people**, it is not fat that is lost, but muscle. So have it at every meal".High-quality protein + fresh vegetables + clean carbs”。Coarse grains can be used instead of a portion of refined carbs.
2. Be gradual and gradual
Weight loss must be controlled at a faster pace, not too fast.
The World Health Organization (WHO) recommends **05 1 kg, lose 1 3 kg a month, "constant speed" ** small damage to the body and not easy **.
BMI = Weight Height 2. (Weight unit: kg;.)Height unit: m).3. Exercise regularly and moderately
Moderate exercise boosts metabolism. But take it step by step and don't push too hard.
4. Seek professional help
* It is a technical job, and it is easy to cause harm to the body if you are not careful. **If you feel tired or lose your appetite during the process, you should seek help from a professional dietitian in time.
In addition, everyone's physical condition, effect, and nutritional needs at different stages are different, so a personalized plan is really important.
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