Chao News Client Reporter Sun Yan Correspondent Wang Rui Jin Lina.
The Spring Festival movie "Hot and Hot" has been frequently searched in the past few days. Jia Ling** sparked heated discussions on the whole network. Some people admire, and some people question: Does Jia Ling** rely on diet and exercise?
Experts from the First Affiliated Hospital of Zhejiang University School of Medicine said that according to the weight loss log released by Jia Ling, it is possible to lose 100 pounds by diet + exercise, which is reasonable and scientific.
Courtesy of Visual China.
How strong is this willpower, losing an average of 8 pounds of flesh a month, and still gaining muscle without breaking the face? Does this kind of ** method have any reference value for ordinary people?
Liu Shenbing, a dietitian at the Health Management Center of the First Hospital of Zhejiang University, said that Jia Ling's case can be replicated by ordinary people, on the one hand, her weight loss cycle is long, and she has nearly a year to lose weight and maintain it; On the other hand, her weight loss rate is also symmetrical, generally speaking, the more suitable weight loss rate is 1-2 pounds per week, 52 weeks a year, so if people with large weight are ideal, they can indeed lose 100 pounds in a year.
Of course, the most important thing is that her weight loss process is relatively scientific, losing fat and gaining muscle. So how can you lose weight scientifically? Many people know that the core of weight loss is actually to control energy intake and increase energy output. However, different people choose different strategies, and many people will also fall into the mistake of losing weight, thinking that they have lost weight, but they may only lose muscle instead of fat. So today, we will mainly take stock of the weight loss misunderstandings and share with you some anti-hunger tips.
Myth 1: Just open your legs, don't stop talking.
Although exercise can consume energy, the effect of exercise alone is not obvious. Even if you run for 2 hours a day, as long as you drink an extra bottle or two of drinks or eat a few pieces of cake, you can make up for the calories you have worked so hard to burn.
It is not very reliable to rely on diet alone, because people who have lost weight by dieting for many times are the most likely to lose weight**, and the weight loss is faster in the early stage of dieting, including water, glycogen, and some muscle and fat. After sticking to it for a while, the weight reaches a plateau, and some people will start to relax their demands and eat and drink heavily. In this way, the energy intake is quickly converted into fat, and the weight is ** again.
Therefore, the combination of increased physical activity and diet control can reduce weight compared to restricted diet or exercise alone, and the chance of ** is reduced.
Myth 2: Do you eat before or after exercise?
If you don't eat, you don't have the strength to practice, and if you eat too much, you practice in vain! Not eating before exercising or eating violently after exercising is not conducive to **.
So how to eat before and after exercise is more conducive to **?
Choose your diet according to the timing of your exercise.
Exercise in the morning: Try to avoid exercising on an empty stomach, and supplement with a whole grain toast to prevent hypoglycemia.
Exercise in the afternoon: If the exercise time is after work, then you can supplement the food 1-2 hours before work, such as a cup of sugar-free yogurt and a fruit.
Exercise in the evening: If you exercise after dinner, then try to eat as light as possible, greasy foods will increase the burden on the stomach and intestines.
If you're doing strength training, you can add a cup of sugar-free plain yogurt before exercising to provide plenty of protein for muscle growth.
Myth 3: Exercise without losing weight.
Exercise is indeed one of the effective means of weight loss, but some obese people lose weight unsatisfactorily through exercise, and the common reasons for poor exercise weight loss are mainly
Not exercising: Some people try to lose weight by exercising twice a week. But this does not achieve the purpose of consuming energy at all. Exercise depends on persistence in order to exert its effectiveness.
For people with mild obesity, they can exercise a lot or exercise for a long time; If you are obese or have poor physical fitness, you should choose a small amount of exercise, a short period of exercise, and then consider increasing the amount of exercise after the body gradually adapts. The choice of exercise type can be consulted with a professional sports instructor.
Anti-hunger tips. The first trick: separate meal system.
The split meal system is not an additional meal, but a small portion of the food at each meal is moved between meals. For example, eggs or milk in the morning are moved to 10 a.m. The fruit to be eaten at noon is moved to around 3:30 p.m.
The second trick: reduce salt.
Salt stimulates the brain strongly, and the saltier it is, the more people want to eat it.
The third trick: drink water in small sips.
When drinking water, do not drink 300-400ml at a time, but choose to drink slowly in small sips, which can effectively reduce the occurrence of hunger. Drinking a glass of water half an hour before a meal is also beneficial for eating less.
The fourth trick: increase dietary fiber.
Whole grains can be added to breakfast or lunch instead of whole grains to help keep food in the stomach longer. You can also choose commercially available soluble dietary fibers, which have a strong absorbent effect and help relieve hunger.
The fifth trick: eat yogurt when you are really hungry.
If you're too hungry to sleep, choose a cup of sugar-free yogurt or Greek yogurt (note: not sucrose-free), which can not only relieve hunger, but also prevent blood sugar from being too low to interfere with sleep.
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