A famous actress lost 100 pounds. Can we copy her weight loss journey?

Review expert: Shen Yingjian, Director of the Nutrition Department of Hebei Yanda Hospital

Well-known comedian Jia Ling's new movie "Hot and Spicy" was released during the Spring Festival. On January 11, she posted on Weibo that she not only completed the filming of a movie in 2023, but also said that she had successfully lost 100 kilograms in a year and trained to look like a boxer.

Source: Sina Weibo @佳玲

"Jia Ling lost 100 pounds" With the release of this Weibo post, the related topic can be said to be incredibly hot. How did Jia Ling lose 100 pounds? Is it healthy to lose 100 pounds in one year? Is there any reference for people who want to lose weight? Let's explore this issue from a scientific perspective.

How did you lose 100 pounds?

What method did Jia Ling use to lose weight successfully? Here are some scientific guesses:

1. Restrict your diet

If you want to lose weight, you must first understand the causes of obesity. Simply put, because the energy intake of the human body is greater than the energy consumed, the unconsumed energy will be stored in the body in the form of fat. As fat continues to accumulate, obesity occurs. Tracing back to the source, it is obvious that diet is the most important factor in the process of weight loss. Through scientific diet matching, controlling the total amount of energy intake, avoiding the intake of high-calorie and high-fat foods, and reducing food intake can help lose weight.

Source: Wikimedia

Jia Ling's success in losing weight must be inseparable from a scientific fat-reducing diet. During the hot discussion of this topic, many netizens shared many weight-loss diets, but it is really difficult to distinguish which ones are truly healthy and useful. A scientific weight-loss diet needs to comprehensively consider dietary balance, nutrient intake and energy consumption, and requires appropriate carbon water and low-fat foods, but the dietary structure must be perfect, the nutrient ratio must be reasonable, and the eating time must be regular. This diet should have rich protein sources, such as fish, chicken breast or tofu; non-starchy vegetables to supplement vitamins and trace elements, such as green vegetables, cauliflower or broccoli; the staple food should try to choose low-carbon whole grains or prototype foods, such as brown rice, whole wheat bread, red beans, old corn, etc.

Source: pixabay

2: Scientific Movement

Exercise can increase metabolic rate and consume energy. Jia Ling may increase muscle mass and help lose weight through aerobic exercise, such as running and swimming, as well as resistance exercise, such as push-ups, and strength training with equipment. Before formulating a long-term weight loss plan, the athlete's body shape, body composition and physical fitness should be tested, and a corresponding exercise plan should be formulated based on the test results. For example, a large-scale weight loss goal like Jia Ling's would best require a professional coach to evaluate her physical condition in a timely manner and adjust the exercise plan.

Source: pixabay

The content of the exercise program is likely to be designed based on the principle of high-intensity interval training (HIIT). HIIT refers to a training method that repeatedly performs high-intensity training with short rest periods between training. Existing studies have confirmed that aerobic exercise combined with high-intensity interval training can effectively improve and prevent the occurrence of obesity. High-intensity interval training is usually based on modes such as running or cycling. Compared with traditional exercise methods, it can significantly reduce the body fat rate of obese people. The aerobic exercise part can adopt gentle health-preserving exercise methods, such as Ba Duan Jin, health-preserving exercises, yoga, etc. Aerobic exercise can not only increase energy consumption and reduce body fat, but also effectively improve body shape.

3. Psychological adjustment

During the weight loss process, the adjustment of mental state is also very important. Jia Ling may be able to better adhere to the weight loss plan by cultivating a good mentality, reducing stress and anxiety.

Losing 100 pounds in a year, is it healthy? Is it safe?

However, is this way of losing weight healthy? This question has been hotly discussed by countless netizens. Some people think that losing 100 pounds in a year is too exaggerated, while others think it is achievable. From the perspective of body mechanism, if you lose 100 pounds in a year, you will lose about two pounds a week on average. This weight loss rate is theoretically feasible. And the judgment criteria for whether the weight loss method is reasonable vary from person to person. As long as you follow the correct weight loss method, ensure the normal function of the human body, and combine nutritional adjustment with scientific exercise, it will not cause too much harm to the body.

Source: pixabay

However, a sudden weight loss of 100 kilograms will still cause many risks of harm to ordinary people who are out of professional guidance and training. First of all, sudden weight loss may lead to insufficient nutrient intake. Long-term low-carb intake may cause the body to lack necessary nutrients, leading to a series of health problems. In severe cases, it may even suffer from anorexia, which will cause more serious physical lesions . Secondly, sudden weight loss may cause the body's metabolic rate to decrease. When the body is in a state of hunger for a long time, based on the body's self-protection mechanism, the body will automatically slow down the metabolic rate, which may cause endocrine disorders, hair loss, osteoporosis and other problems. It can be said that extreme weight loss has different degrees of impact on immunity, mental health, organ function, etc. When you are determined to lose weight, you should consult a professional nutritionist or doctor for advice when making a weight loss plan. Don't blindly follow the trend of dieting. Unscientific dieting methods can cause serious health problems. There are also many such news.

Source: Weibo screenshot

If your weight suddenly changes or fluctuates, how should we deal with it? The most effective way is to seek help and advice from professionals in a timely manner . Only by understanding the reasons for the changes in your body can you adjust your diet and exercise, properly manage your weight, and gradually return to a normal weight range. Jia Ling's weight loss exposure has aroused people's attention and discussion on weight loss. In fact, in today's era of abundant material life, more and more people are keen to use body shaping to make their bodies tend to the mainstream aesthetics of the public.

The issue of body shaping has long been a hot topic among the public. There is no doubt that the inspirational weight loss experience of public figures like Jia Ling has indeed inspired many people, but ordinary people who are separated from professional guidance must not easily imitate it. From a scientific point of view, behind Jia Ling's successful weight loss, there must be a professional team of nutritionists and fitness coaches who have created a personalized diet and training plan for her to ensure that the goal of weight loss is achieved. For ordinary people like us, it is too risky and difficult to lose weight in a short period of time (such as losing dozens of pounds in 2-3 months). When faced with sudden changes in the body, we should seek professional advice in time and take appropriate measures to stay healthy. "Every festival will gain three pounds" Although you are facing weight rebound after the Spring Festival holiday, don't rush to seek medical treatment, and weight loss cannot be achieved overnight!