Jia Ling lost 100 pounds: some key points that ordinary people can learn from!

Recently, after losing 100 pounds, Jia Ling appeared in the MV of the movie promotional song "There's Still Time for Everything" with a significantly changed image, which attracted widespread attention.

Yan Ning, an academician of the Chinese Academy of Sciences, commented on this, pointing out that society has a stereotyped aesthetic view of beauty, emphasizing that true beauty has nothing to do with weight, and health is the most important. So, how do you judge whether you are healthy?

In clinical practice, obesity is diagnosed using the body mass index (BMI), BMI (kg/m²) = weight (kg) / height² (m²) . 18.5 to 24kg/m² is considered a normal weight range, while weights outside this range may indicate health problems. Especially in China, abdominal obesity is more common, and the diagnostic criteria are: waist circumference ≥90cm for men and ≥85cm for women . Abdominal obesity is more likely to increase the risk of fatty liver, insulin resistance, type 2 diabetes, and atherosclerosis.

The inspiration from Jia Ling's weight loss

Jia Ling's weight loss experience proves that weight loss under scientific guidance is feasible. Experts believe that for the average person, losing 1 to 2 pounds per week is a healthy and achievable goal. With a year of hard work, significant weight loss can be achieved. The key to weight loss is to create a negative energy balance - that is, intake is lower than consumption. The most effective way to achieve this goal is a reasonable diet combined with regular exercise . By reducing the calorie intake of food and increasing the body's calorie consumption, this way of weight loss is not only scientific, but also can ensure health, providing a feasible reference for those who want to lose weight.

You need to know these two mistakes

Experts remind that a reasonable diet does not mean dieting , but controlling calorie intake and optimizing dietary structure while ensuring nutritional balance. That is, in daily diet, we should stick to low-fat, low-carb, high-protein and high-dietary fiber food choices to support the body's basic metabolic needs.

Basal metabolic rate (BMR) is the rate at which the body metabolizes energy at rest. The more muscle a person has, the higher their BMR, which means the body burns more calories even when not exercising . Therefore, gradually losing weight through a healthy diet combined with scientific exercise will not only help reduce body fat, but also increase muscle mass, which can consume more energy both during exercise and at rest.

On the contrary, dieting will cause muscle loss when the body seeks energy, thereby reducing the basal metabolic rate and making weight loss more difficult. So to a certain extent, the saying "How can you have the energy to lose weight if you are not full?" is not completely unreasonable.

However, some people may seek so-called "weight loss shortcuts" such as diet pills to achieve rapid weight loss. These products may reduce calorie intake or increase calorie expenditure by suppressing appetite, speeding up food excretion, or promoting the body's metabolism. Although this may sound appealing, long-term dependence on such products can lead to physical disorders and damage health .

You can do this!

If you are already overweight, here are three effective diet strategies that work well with the recommended exercise regimen:

1. Diet plan

Calorie-restricted diet (CRD): This approach advocates reducing total energy intake by 1/3 in the daily diet to achieve gradual weight loss. It is recommended that carbohydrates constitute 55% to 60% of total daily energy and fats account for about 25% to 30%.

Intermittent energy restriction (IER): The IER approach encourages fasting or limited energy intake (0-25% of normal needs) on specific days of the week, such as alternate-day fasting or two to three days of fasting per week.

Mediterranean diet: emphasizes plant-based foods, such as whole grains, beans, fruits and vegetables, and nuts, while consuming moderate amounts of fish, poultry and dairy products, and small amounts of red meat, and the main cooking oil is olive oil.

2. Exercise arrangements

Increase aerobic exercise: such as brisk walking or cycling, at least 150 minutes per week. It is recommended to do it 3 to 5 times a week, each time for more than 30 minutes.

Combined with resistance training: helps to increase muscle mass and improve basal metabolic rate.

Adaptive exercise selection: Obese patients should choose exercises that have less impact on the knee joint, such as swimming, to avoid sports injuries.

For those who still have difficulty losing 5% of their weight after three months of lifestyle intervention, or those who have specific health conditions that require more attention, considering using medication to assist weight loss under the guidance of a doctor may be an option. It is important that no matter what method is used, it should be based on safety and health, and avoid extreme or unscientific weight loss strategies.

How did you all lose weight successfully? Welcome to leave a message in the comment area~