It's "weight loss season" again! Qin Hao's weight loss diet is exposed. Have you found a scientific way to lose weight?

Can ordinary people imitate Qin Hao's weight loss diet? Why do some people always say that drinking cold water will make you gain weight? How can we lose weight scientifically? ... Let's take a look.

Compiled by New Media Editor Lv Bingxin

01

Qin Hao's "ruthless" recipe revealed

It is considered "excessive dieting" and ordinary people cannot stick to it for a long time.

Recently, the TV series "The Long Season" has risen to 9.5 on Douban after its finale, becoming the highest-rated domestic TV series in recent years. In the film, Qin Hao plays the fat Gong Biao, who is honest, rough, heartless but loyal. With dark skin and a big belly, netizens commented that he "acted like a greasy middle-aged man". Before filming "The Long Season", Qin Hao gained dozens of pounds to perfectly complete the character of the silly "Biao". Now, Qin Hao, who is filming a new drama, has lost another 20 pounds recently, and "the angularity of his jawline has appeared".

Yi Nengjing shared Qin Hao's weight loss diet on Weibo on May 3, "Day 1: soy milk, soy milk, soy milk, original flavor without sugar; Day 2: one corn cob each for breakfast, lunch and dinner; Day 3: dragon fruit, apple, blueberry; Day 4: one egg, boiled shrimp, boiled shrimp; Day 5: broccoli, spinach, lettuce. Re-eating for about a week: liquid food, soy milk, corn paste, egg and seaweed soup, quinoa paste, egg custard. No big fish or meat, let the body eat gradually."

"It's okay for actors to lose weight for filming in the short term, but it's obviously not suitable for ordinary people to control their weight in the long term," said Feng Lijun, director of the Run Run Shaw Nutrition Department affiliated to Zhejiang University School of Medicine.

In Feng Lijun's opinion, it is okay to lose weight in a short-term emergency, but it is impossible for ordinary people to stick to it for a long time. "This kind of weight loss method is easy to rebound quickly, and it is difficult to maintain daily work. Weight loss is not dieting, but a combination of balanced diet and reasonable exercise."

Yi Nengjing also emphasized on Weibo that this recipe is not recommended to anyone, and Qin Hao also said that his legs felt weak for a day or two.

Some nutritionists also pointed out that Mr. Qin Hao’s weight loss diet is already considered "excessive dieting."

Generally speaking, there are two criteria for judging "excessive dieting":

1. From the perspective of "food calories"

Suppose your basal metabolic rate is 1200 kcal. You eat 1 egg in the morning, 1 apple at noon, and 200 grams of vegetables in the evening. The total calories you take in on this day do not exceed 400 kcal, which is not even one-third of the calories you need for your basal metabolism. This is "over-dieting."

2. From the perspective of “food types”

The types of food you eat every day are very monotonous, such as the "cucumber weight loss method" or "egg weight loss method" which only eats cucumbers and eggs a day. Even if you eat 30 cucumbers or 30 eggs a day and get enough calories for basal metabolism, it is still "over-dieting."

As long as you go down the path of excessive dieting to lose weight, you will fall into a "deep pit" and cause great harm to your body.

To scientifically control your weight, you need to consider the overall nutrient density in your diet. It is best to eat less high-sugar desserts, beverages, alcohol, fried foods, biscuits, instant noodles and the like. High-quality protein, carbohydrates, and lipids should be consumed in moderation. For staple foods, you can add some coarse grains to white rice, such as oatmeal, brown rice, buckwheat, and even beans. There is no need to simply rely on not eating to lose weight. After all, you still need sufficient energy to cope with the busy days. In addition, you should eat more vegetables and eat fruits appropriately.

02

Sweating burns calories

Is “sweat-inducing clothing” reliable for weight loss?

"May Day" has passed, and the temperature in various places has begun to rise. Many beauty lovers can't wait to put weight loss on the agenda. Especially recently, a sportswear called "sweating suit" has stood out among countless weight loss "artifacts". It claims to burn calories by helping you sweat. The overwhelming advertisements make people feel that as long as they wear it, they can have long legs and vest lines like models. For this reason, the "sweating suit" has been planted in the hearts of many people who want to lose weight as soon as it appeared. Taking a certain shopping platform as an example, the prices of different styles of "sweating suits" range from tens of yuan to hundreds of yuan, and some stores can achieve monthly sales of 3,000+. The customer service told reporters that as long as you put on the "sweating suit", you can sweat quickly and lose fat quickly.

First, let's take a quick look at what professionals think of "sweating suits". Is it true that the more you sweat, the faster you lose weight? Is wearing "sweating suits" really a reliable way to lose weight?

Fitness coach Ling'er: The real way to lose fat is to lose body fat. Sweat suits can only be an auxiliary tool. For example, when doing aerobic training, wearing them can help us to drain water better. But when it comes to losing fat, it must be strength combined with aerobic training. Starting from improving our basal metabolism, we can truly lose fat.

From a medical perspective, the risks of excessive water discharge and sweating in a short period of time outweigh the benefits. The weight lost is actually water, and the body will return to its original weight after the water is restored. Wearing "sweating clothes" for a long time may also cause an imbalance of acidity and alkalinity in the body and electrolyte disorders, which can seriously lead to excessive dehydration and even life-threatening.

Hu Yong, attending physician of the Department of Traditional Chinese Medicine, First Affiliated Hospital of Guangxi University of Chinese Medicine: Many people feel very tired and weak when they sweat a lot, and may even experience clinical manifestations such as collapse and shock. Therefore, it is not recommended for patients with heart problems or other chronic diseases to use the method of sweating to lose weight.

Doctors point out that the non-breathable fabric of sweat-inducing clothing can easily breed bacteria after excessive sweating, causing skin diseases such as eczema and allergies.

03

How to scientifically determine whether you are obese?

It seems that this "sweat-inducing suit" is more or less another IQ tax on the road to weight loss. So how to lose weight? Don't worry, before answering this question, I have to ask you, do you know how to correctly judge whether you are really obese? Here I want to share with you a concept called BMI, body mass index. It is calculated by dividing a person's weight (kg) by the square of his height (m). If this value is between 18.5 and 23.9, it is normal weight, and if it exceeds, it is obese.

04

Is weight the only criterion for measuring obesity?

You can test yourself now to see if your weight is up to standard. If you are, don't be too happy. Is weight the only criterion for measuring obesity?

Experts tell us that the human body is a three-dimensional structure, which is composed of more than 60% water, and the rest is fat and non-fat parts such as bones and muscles.

Yu Kang, director of the Clinical Nutrition Department of Peking Union Medical College Hospital and a member of the expert database of the "Source News" of the China Association for Science and Technology: So we have to introduce the concept of human body composition on the basis of body weight. With a current method, such as bioelectrical impedance, we can measure the amount of water, fat percentage, and muscle tissue in a person's body. Then we need to look at the fat percentage, the body fat percentage. The body fat percentage is the ratio between the total body fat and body weight. Young men should not exceed 20%, and women should not exceed 30%. If you exceed this value, even if your weight is normal, your body fat is excessive.

05

If the weight and body fat are normal, does that mean you are definitely not obese?

To measure whether a person is obese, in addition to weight, we also need to look at body fat. If both are normal, then he is definitely not obese, right?

Experts tell us that there is another very important value called waist-to-hip ratio, which is the ratio between waist circumference and hip circumference. If it is greater than 0.85 for men and greater than 0.8 for women, then there is a possibility of excessive accumulation of abdominal fat, or even "abdominal obesity", which will cause greater harm to the body.

06

The road to weight loss is long

How to resist temptation and prevent rebound?

In addition to not being able to control your diet and not being able to move your legs, another big enemy of weight loss is rebound. How can we defeat it?

Yu Kang, director of the Clinical Nutrition Department of Peking Union Medical College Hospital and a member of the expert database of the China Association for Science and Technology's "Source News", said: You must persevere. After three months of persistence, you will form a preliminary habit. If you persist for more than one year, the rebound rate will drop to 10%, or even lower. However, to be truly successful, you need to persist for more than three to four years to form a relatively solid habit and a stable internal environment. Of course, some people say that three to four years is tiring, but the most tiring part is the first six months, or the first three months. The latter process is actually not as terrible as you think, because it has slowly formed a habit and style.

07

Is the weight loss plateau the body’s resistance?

At this point, some friends may ask, I have been trying to lose weight for three months, or even more than half a year, and I have been very self-disciplined throughout the whole process, so why is my weight not going down anymore?

Experts tell us that this is the plateau period of weight loss. That is, no matter how hard you try, your weight will remain fixed at a certain value, sometimes even for half a year or a year.

Yu Kang, director of the Clinical Nutrition Department of Peking Union Medical College Hospital and a member of the "Source News" expert database of the China Association for Science and Technology: Because the human body is a very wonderful machine, when it sees that the outside world is desperately reducing energy intake, it will consciously protect its body and not lose weight too quickly, such as reducing some consumption, and then adapting to the outside world. Therefore, it will to a certain extent produce a reaction that counteracts the outside world's reduction in energy intake. Therefore, during that period of time, the human body will be in a state of balance.

Experts say that the plateau period varies from person to person, but as long as you keep losing weight, your weight will slowly drop.

Yu Kang introduced that the rate that everyone agrees on is 5 to 6 kilograms in the first month, or even a little higher, and then from the second month it becomes 2 to 3 kilograms per month, and then continues until it reaches the level of losing about 1 to 2 kilograms per month, then enters the plateau process, and then slowly loses weight after the plateau, this way it is relatively stable and can last for a long time.

08

Losing weight is not just about losing weight

Eat less and move more to lose weight

After reading the above content, you may have the answer to the question of how to lose weight scientifically. I would like to remind you that losing weight is not just about losing weight, nor is it about losing water, but about losing subcutaneous and visceral fat. Don't try the weight loss products on the market that claim to be able to lose 20 or 30 pounds a month. In addition to the fact that the faster you lose weight, the more violent the rebound will be. The banned drugs added in them will cause great harm to your body. On the premise of a balanced diet, maintain a negative energy balance, which simply means that the intake is less than the consumption, and at the same time combine it with continuous exercise of appropriate intensity. This is the truly scientific way to lose weight.

(Source: CCTV News, Yangcheng Evening News, Qianjiang Evening News, nutritionist @杜轩建 Weibo, etc.)

Produced by: Science Central Kitchen

Produced by: Beijing Science and Technology News | Beijing Science and Technology Media