In the Spring Festival movies of the Year of the Dragon, Jia Ling, the actor of "Hot and Hot" heroine Le Ying, has repeatedly appeared on the hot search on the topic of **100 pounds within a year. Many viewers were excited by Jia Ling's perseverance to gain 40 pounds and lose 100 pounds in a year.
The recipe is revealed
Recently, Jia Ling was a guest on "Luyu has an appointment for a day" and disclosed her daily diet.
In the show, Jia Ling revealed the composition of her daily diet, including Chinese cabbage, purple cabbage, bell peppers, chicken breast, and brown rice. She stressedThe current way of eating is based on the principle of less oil and less saltThe daily intake of oil and salt is controlled within 20 grams and 5 grams respectively.
Jia Ling mentioned that she kept a diary during her training, which recorded her journey from her initial desire to try delicacies such as Sichuan hot pot to her later preference for healthy foods, and that she tried to complete her daily food intake in eight hours.
In addition, Jia Ling also talked about her past methods of relieving stress, and like many young people, she once chose to release stress by eating and drinking. But now, through success**, she has beenMaintain your physical and mental health by drinking tea and going to bed early and waking up early
Previously, on February 18, in the latest tidbits released by the official account of the movie "Heat Wave", Jia Ling disclosed her ** meal on the set for the first time. ** shows that she consumes low-fat soba noodles and boiled vegetables, and her overall diet is light and low in oil and salt.
Can ordinary people do "Jia Ling-style"?
Liu Meng, deputy director of the Chongqing Institute of Sports Science, said: "Jia Ling's basal weight before the ** is relatively high, and the ** cycle is relatively long. It is normal to achieve such an effect under the guidance of science. ”
Peng Li, a professor at the School of Physical Education of Southwest University, also holds the same view, believing that Jia Ling's case can be used as a reference for ordinary people, because the appropriate weight loss rate is to lose 1 to 2 pounds per week, and according to the rate of losing 2 pounds per week, people with large weights can lose 104 pounds in a year.
Experts point out that the essence of obesity is that the calories consumed are higher than the calories consumed (except for obesity due to specific diseases). Therefore,**The rationale is to reduce caloric intake and increase caloric expenditureto achieve a negative energy balance.
However,Some doctors also remind that rapid weight loss in the short term is not suitable for most ordinary people, and may lead to malnutrition, hypoglycemia and other conditions. Even patients who are already very heavy need to consider the burden on the heart.
Xu Gugen, director of the Diabetes and Obesity Reversal Center of the Second People's Hospital of Guangdong Province, said that Jia Ling's remarkable weight loss results are inseparable from her personal perseverance and perseverance on the one hand, and the careful guidance and service of the professional team on the other hand. The team provided her with comprehensive support such as scientifically planning diet and exercise, psychological counseling, and medical security.
Do you really need **?
Before **, you have to figure out whether you need it**, and you can't just use "looking" to judge. The following indicators, including the waist-to-hip ratio, determine whether you should **:
Waist circumference
When measuring, stand with your feet 30 cm apart, and the measuring part should be flat and close to the navel with a soft ruler, but not compressed. Yuan Zhenfang, chief physician of the Department of Endocrinology at Peking University First Hospital, said that the normal waist circumference of Chinese men should be less than 90 centimeters and that of women should be less than 85 centimeters.
Waist-to-hip ratio
Stand up straight, inhale gently, and measure your waist and hips with a tape measure. WHO recommends that the waist-to-hip ratio for men is greater than 09. Females greater than 085 should be managed in time.
Body mass index
By our country's standards, the body mass index (BMI) is 185 24 is normal weight; More than 24 are overweight and more than 28 are obese.
Body fat percentage
Generally speaking, a body fat percentage higher than 25% for men and more than 30% for women is obese, which can lead to hypertension, hyperlipidemia, coronary heart disease, diabetes, etc. Body fat percentage below 5% for men and 13% for women may cause dysfunction.
Scientific weight loss is important.
Science reduces the importance of the following principles:
Set goals and take them step by stepThe rate of weight loss is too fast, and the World Health Organization (WHO) recommends **0. per week5 1 kg, lose 1 3 kg a month, "uniform speed"** small damage to the body and not easy **. It is recommended to reduce body weight by 5% to 15% or more as the goal of weight management to improve metabolic abnormalities such as insulin resistance, hyperglycemia, hypertension, dyslipidemia, etc., and reduce the risk of type 2 diabetes, cardiovascular disease, metabolism-related fatty liver disease, polycystic ovary syndrome and other overweight or obesity-related diseases. It is advisable to set a small goal first: lose 5% of your body weight!
Behavior changes
Poor behavioural habits are an important factor in overweight or obesity. Before weight management, it is necessary to evaluate behavioral habits and improve existing problems. Behavioral interventions include: daily recording of weight, diet and exercise, avoiding sedentary lifestyle, regular work and rest, controlling the speed of eating, drinking enough water, avoiding overeating, reducing eating out, and reducing the intake of foods high in sugar, fat and salt.
Eat a reasonable dietWeight loss is based on energy intake being less than energy expenditure, and total daily energy intake needs to be controlled, regardless of the dietary pattern chosen. People who are losing weight should develop a personalized meal plan based on their dietary preferences and medical conditions.
Increase exerciseIt is recommended that people who are overweight or obese should develop a reasonable exercise plan according to their own health status and personal preferences, under the guidance of a professional physician or sports coach.
Peace of mindFactors such as overweight, obesity and past weight loss failures can easily increase the psychological burden of people with weight loss and further affect the effect of weight loss. Weight loss patients can strengthen psychological intervention, enhance confidence, relieve stress, depression and anxiety, and improve the effect of weight loss and quality of life.
Stallion period is recommendedDuring weight loss, the resting metabolic rate decreases and the body's energy expenditure decreases. People who lose weight can adjust their exercise patterns and amount of exercise, adjust their dietary patterns and energy intake, and continue to reduce their weight to their target values.
Pay attention to your body's signalsIf you feel tired or lose your appetite during the process, you should seek help from a professional doctor in time.
* It is not a one-time thing, reasonable diet, healthy exercise, fat loss and muscle gain, otherwise it will cause serious harm to the body. Jia Ling once said that she was very worried that the audience would treat "Hot and Hot" as a **-themed movie, and she emphasized that she didn't want to cause "body anxiety", "I hope the audience will feel after watching the movie: Oh, this movie really has nothing to do with being fat and thin, she is not getting thinner, but stronger." ”
May everyone get rid of anxiety and internal friction and have a hot life.
Reporter: Li Jialing.
Editor: Lu Jingbin.
Materials: @贾玲, CCTV, Xinmin Evening News, Shangguan News, Qilu Evening News, Life Times WeChat***
*Please indicate that it is from Shanghai Jing'an's official WeChat.
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