Just now, the famous female star Jia Ling appeared on the hot search for losing 100 pounds, she shared on Weibo, "I also successfully lost 100 pounds, and I trained to look like a boxer......This year is really hungry and tired, like a lifetime. "How to lose weight scientifically, how much weight should the average person lose in a week? Zhang Shengkang, director and deputy chief technician of the Nutrition Department of Hunan Chest Hospital, answered the questions that everyone was concerned about.
How to manage "keep your mouth shut"?
Weight loss can be achieved by restricting calorie intake, but excessive dieting is usually required to achieve weight loss. Extremely low calorie intake for a short period of time is not advisable for the average person. Not only is it very harmful to the body, but it is also very easy to ** because it cannot be persisted for a long time, and even heavier than the weight before weight loss. Zhang Shengkang reminded the general public that some popular diets on the Internet can achieve significant weight loss in the short term, mainly because of limiting calorie intake.
For this kind of method that only strictly restricts calorie intake, the harm to the body is manifold. Low immunity, osteopenia, memory loss, hair loss, depression, etc. Zhang Shengkang said frankly that extreme methods will also lead to endocrine disorders in women and muscle mass reduction in men.
Zhang Shengkang emphasized that it is okay for actors to lose weight in order to lose weight for filming, or for some people with special needs, it is okay to lose weight in the short term, but for ordinary people, it is obviously not suitable to control weight for a long time.
Diet is good medicine, exercise is good medicine. Zhang Shengkang said that for ordinary people who want to lose weight, a healthy diet, reasonable exercise, and a happy mood are the kings of weight loss.
Zhang Shengkang said that people who lose weight should first "keep their mouths shut", try to avoid high carbohydrate intake, and eat mainly high-fiber and high-protein foods.
Zhang Shengkang said that healthy weight loss can also take the 5+2 fasting method. 7 days a week, 5 days of normal eating, non-consecutive 2 days of fasting. On average, you can minus 2 a month5 kg. It should be noted that a 2-day fasting is not about eating nothing, but about taking in the energy of the usual diet1 4, during which the calories consumed are 600 kcal per day for men and 500 kcal per day for women. To put it simply, choose 2 days when you are not too tired, eat less and drink more warm water. This fat loss method is beneficial to body fat and chronic disease control, and can also "restart" the body's metabolism and promote good health.
How to "open your legs"?
"Keep your mouth shut" and "open your legs" is a cliché, so how to "open your legs" and how to exercise scientifically?
China's ** Physical Activity Guidelines" recommends that healthy people should be required in their daily lives"Less static and more active"。The total amount of physical activity should be 6 to 10 thousand steps equivalent per day, including at least 4 to 6 thousand steps equivalent of moderate-intensity aerobic exercise (1 thousand steps equivalent, 10 minutes of walking at a moderate speed of 4 km/h). Regular moderate-intensity aerobic exercise, up to 5-7 days a week, exercise for no less than 30 minutes a day, each activity time is more than 10 minutes, the total time can be cumulative, high-intensity exercise is recommended at least 3 times a week. A combination of aerobic and anaerobic exercises, alternating exercises with a combination of balance and coordination exercises and flexibility activities.
For overweight and obese people, it is necessary to carry out it according to their own weight control plan, exercise ability and personal physique, which needs to be consistent, individualized and gradual. You can choose aerobic exercises such as walking, brisk walking, jogging, race walking, ice skating, long-distance swimming, cycling, tai chi, fitness dancing, skipping rope, rhythmic gymnastics, etc.
For those who are **, it is recommended to choose moderate-intensity exercise, which lasts for a long time, breaks down more fat, and increases energy expenditure, because high-intensity exercise is difficult to last.
In addition, Zhang Shengkang reminded that obese people have a high risk of sports injuries, adopt necessary protective measures, produce more heat during exercise, and are prone to dehydration and heat stroke, pay attention to reasonable hydration, combined with dietary control (reduce intake by 500-1000kcal per day) to achieve success, and long-term persistence can prevent it.
Zhang Shengkang emphasized that the ** speed is reduced by 05～1.0kg weight is appropriate, step by step, not in a hurry.
Manuscript**: Hunan Provincial Chest Hospital.
Author: Chen Yanan.