movie "Hot and Spicy" has been on the hot search many times. In fact, it is not uncommon in the nutrition department to lose 100 pounds in one year. But for the general public, this is Weight loss methods, especially 6-8 hours of exercise per day, are not easy to stick to. Excessive exercise can also easily cause sports injuries. Therefore, nutrition experts said that although Jia Ling used the mildest weight loss diet, she still used He has adopted the strictest eating principles and the most ruthless exercise methods to lose weight, so it is difficult for ordinary people to learn from it.
Multigrain vegetables and chicken breasts
Use the mildest weight loss recipe
In order to complete the role and transformation in "Hot and Spicy", Jia Ling insisted on losing weight for a year. She said: "This year, I lost weight step by step in a very healthy way, 8-10 pounds every month." In the end, she successfully lost 100 pounds.
In the report, Jia Ling said that her daily diet consists of Chinese cabbage, purple cabbage, colored peppers, chicken breast and brown rice. And eat less oil and less salt, 20 grams of oil and 5 grams of salt a day. Transcripts of interviews and reports that have been released show that Jia Ling ate low-fat buckwheat noodles and boiled vegetables, which were low in oil and salt and very light.
Tian Shuang, an attending physician at the Nutrition Department of Guangdong Maternal and Child Health Hospital, told reporters: "There is nothing special about this weight loss diet of Chinese cabbage, red cabbage, bell peppers, chicken breasts and brown rice. It is basically whole grains, vegetables and high-quality protein. It is an energy-restricted balanced diet, which can be said to be the mildest weight loss recipe. And '20 grams of oil and 5 grams of salt a day', which is also the recommended intake in our dietary guidelines for residents, is very healthy."
"Chicken Breast It is the leanest meat and is low in fat. If the cereal staple food is controlled within 100 grams, its energy is very low." Ye Yanbin, director of the Nutrition Department of the First Affiliated Hospital of Jinan University, said that for the public, this recipe can also be used Many tricks have evolved, such as replacing chicken breast with salmon, cod, shrimp, lean beef, tofu, etc. These foods are high in protein, and the recipes will become richer.
Eat all the food in a day within 8 hours
Strictly control the "16+8" principle
It is worth noting that Jia Ling tries to eat all the food she takes in a day within 8 hours, following the "16+8" principle.
What does the "16+8" principle mean? Ye Yanbin explained that this is also one of the tips for losing weight, which is to strictly control the eating time, 24 hours a day, eat within 8 hours, and fast for the remaining 16 hours. For example, eat breakfast at eight o'clock in the morning and stop eating after four o'clock in the afternoon. This arrangement of eating time can play a good role in regulating the body's metabolism, because long-term fasting will improve blood lipids and also improve the metabolism of the body. Can reduce insulin resistance and more.
For the public, eating like this is a bit difficult. "If you don't eat after four o'clock in the afternoon, you are usually so busy at work and consume a lot of food. At the end of the day, you will be hungry. You will definitely not be able to survive without eating." Ye Yanbin said that for ordinary people to control their weight, our suggestion is to try to keep the weight under 12 Eat a day's worth of food within an hour, that is to say, eat during this period from 8 a.m. to 8 p.m. and remain fasting at other times. In addition, through losing weight, Jia Ling has changed to the habit of drinking tea and going to bed early and getting up early. Ye Yanbin said that this is to give up sweet drinks.
"Overall, Jia Ling's weight loss diet is to adjust all aspects of her diet. Maintain a regular eating routine, go to bed early and get up early, otherwise she can achieve such a good weight loss effect." Ye Yanbin said.
Maintaining 6-8 hours of exercise every day for a year
It is difficult for ordinary people to copy
During the one-year weight loss period, Jia Ling got along with private boxing coach Wang Dexin. Wang Dexin said frankly that Jia Ling's dedication was "incredibly amazing". She exercised 6-8 hours a day for a whole year; sometimes she was acting, directing, and training at the same time.
“Such a large amount of exercise is definitely beyond the reach of us ordinary people."Ye Yanbin said, "She has a professional coach to protect her. If an ordinary person exercises so much, his whole body will be injured in less than a week. Therefore, this weight loss model cannot be replicated by ordinary people like us, and weight loss must be gradual. "
The World Health Organization (WHO) recommends losing 0.5-1kg per week and 1-3kg per month. Losing weight at a "constant speed" will cause little damage to the body and is not easy to rebound. Tian Shuang also believes that losing weight is actually not difficult. The difficulty lies in losing weight. Persistence. "Actors who lose weight or gain weight in a short period of time due to professional needs will more or less have certain side effects. For the general public, it is very easy to lose 1 kilogram of weight a week by following a balanced energy-limited diet and 30 minutes of moderate exercise five days a week, which means it is appropriate and feasible to lose 51 kilograms in a year. "
text | reporter Zhang Hua
picture | network screenshot
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