The reason behind Jia Ling's successful weight loss from 210 catties to 117 catties is inseparable from these six dietary principles and suggestions

Recently, Jia Ling's second directorial work "Hot and Spicy" was released to the audience. She lost 210 pounds at the beginning and 117 pounds at the end of the film. Her successful weight loss is inseparable from her professional nutritionist team. Let's take a look at the latest version of the adult obesity diet principle recently released by the National Health Commission. Let's lose weight healthily!

Based on the scientific theories of nutrition, TCM and the current scientific research literature on diet-related obesity, the guidelines put forward 6 principles and suggestions for daily diet for obese adults after discussion and consensus building by the expert group. They include: 1. Control total energy intake and maintain a reasonable diet. 2. Eat less high-energy food, eat a light diet, and limit alcohol consumption. 3. Correct bad eating behaviors and eat scientifically. 4. Move more and rest less, get enough sleep, and have a regular work and rest schedule. 5. Eat a proper diet and choose food and medicine substances reasonably. 6. Lose weight safely and reach and maintain a healthy weight.

1. Control total energy intake and maintain a reasonable diet

Controlling total energy intake and maintaining a reasonable diet are the keys to weight management. To control total energy intake, we can recommend an average reduction of 30% to 50% or 500 to 1000 kcal in daily energy intake based on the daily energy requirements of different populations (Table 1), or recommend a balanced energy-limited diet with a daily energy intake of 1200 to 1500 kcal for men and 1000 to 1200 kcal for women . On the other hand, we can also give overweight and obese individuals 85% and 80% of the intake standards, respectively, based on the actual energy requirements corresponding to the basal metabolic rate and physical activity of different individuals, to achieve negative energy balance, while meeting the basic demand for energy intake higher than the basal metabolic rate of the human body, helping to lose weight and reduce body fat.

Clinically, the ideal body weight (kg) can also be calculated based on height (cm) - 105 , and then multiplied by the energy coefficient of 15-35kcal/kg (generally 15kcal/kg for bedridden people, 20-25kcal/kg for light physical activity, 30kcal/kg for moderate physical activity , and 35kcal/kg for heavy physical activity) to calculate the daily energy for adults. The above methods can be selected according to actual needs to guide the diet of overweight and obese patients to achieve the goal of controlling total energy intake. A reasonable diet should ensure a diversified and balanced food intake while controlling total energy intake, ensure adequate intake of nutrients, and supplement with complex nutrient supplements when necessary. The energy supply ratios of the three major macronutrients are 20%-30% for fat, 15%-20% for protein, and 50%-60% for carbohydrates . The diet should be reasonably distributed for three meals a day, and the recommended energy supply ratio for the morning, middle and evening meals is 3:4:3. It is encouraged that the staple food should be based on whole grains , accounting for at least half of the grains, and the intake of coarse grains should be appropriately increased and the intake of refined white rice and flour should be reduced ; ensure sufficient intake of fresh fruits and vegetables, and diversify the varieties of fruits and vegetables, but reduce the intake of high-sugar fruits and high-starch vegetables ; animal food should give priority to ingredients with low fat content , such as lean meat, skinless chicken breast, fish and shrimp, etc.; low-fat or skimmed milk should be given priority.

If necessary, under the guidance of professionals such as doctors or nutrition counselors, other dietary weight loss intervention measures such as high-protein diets, low-carbohydrate diets, intermittent fasting diets or nutritional meal replacements can be selected. For specific methods, please refer to the "Guidelines for Medical Nutritional Treatment of Overweight/Obesity in China (2021)" and "Expert Consensus on Obesity Prevention and Control among Chinese Residents".

2. Eat less high-energy foods, eat a light diet, and limit alcohol consumption

High-energy foods usually refer to foods that provide more than 400kcal/100g of energy, such as fried foods, sugary baked goods, candies, fatty meats , etc. Whole grains, vegetables, and fruits are generally low-energy foods. Frequent intake of high-energy foods is associated with weight gain and obesity, and reducing the intake of high-energy foods helps control total dietary energy. Therefore, during weight loss, you should eat less high-energy foods and more foods rich in dietary fiber , such as whole grain foods and vegetables .

During the weight loss period, the diet should be light , and the intake of fat/oil, salt, and added sugar should be strictly controlled. The daily salt intake should not exceed 5g, the cooking oil should not exceed 20-25g, and the intake of added sugar should be controlled below 25g. First, the amount of cooking oil, salt, and sugar should be reduced during the cooking process. More cooking methods such as steaming, boiling, sautéing, and water-skimming should be used , less oil frying, and less high-fat food should be used. Secondly, when purchasing, actively read the nutrition labels of foods, choose foods with low fat, carbohydrates and (or) sugar and sodium content , and try not to choose or choose less fried foods, processed meat products, sugary baked cakes, candied fruits, candies, ice cream, and sugary drinks.

Each gram of alcohol can produce about 7kcal of energy , which is much higher than the energy value produced by the same mass of carbohydrates and proteins. In addition to providing energy, alcohol contains very few nutrients that are useful to the human body. Therefore, drinking should be strictly limited during weight loss.

3. Correct bad eating behaviors and eat scientifically

Scientific selection, regular meals, regular timing and quantity, and developing good eating habits are the basis for maintaining a healthy weight. On the basis of controlling total energy intake, keep the time of three meals a day relatively fixed, and eat regularly at regular times and quantities to avoid excessive hunger, which causes a slow reaction of the satiety center and leads to overeating. Pay attention to breakfast, do not miss meals, and do not eat dinner too late. It is recommended to eat dinner between 17:00 and 19:00. It is not advisable to eat any food after dinner, but you can drink water . If you are still hungry after drinking water or are at risk of hypoglycemia, you can choose to eat a small amount of low-energy and high-fiber food.

Do not overeat, control the amount of snacks and drinks you eat, and avoid late-night snacks . Whether dining at home or out, you should strive to eat in moderation and scientifically match your food according to your personal physiological conditions and physical activity level, make standardized, quantitative nutritional meals, and plan your daily meals and energy distribution reasonably to arrange your meals throughout the day. It is advisable to chew your food slowly and thoroughly. When you eat the same amount of food, chewing it slowly and thoroughly will help reduce your total food intake.

In addition, slowing down the speed of eating can increase satiety and reduce hunger. Appropriately changing the order of meals is also a simple, easy and effective way to lose weight. Eating in the order of vegetables-meat-staple food can also help reduce the amount of high-energy food consumed.

4. Move more, rest less, get enough sleep, and have a regular work and rest schedule

Insufficient or lack of physical activity and a sedentary lifestyle are important causes of obesity. Physical activity achieves weight loss by increasing energy consumption, regulating the body's metabolism of fat, protein and carbohydrates, and developing a physique that is not easy to gain weight. The exercise principle for obese patients to lose weight is to mainly use low-intensity aerobic exercise, supplemented by resistance exercise. Perform 150 to 300 minutes of moderate-intensity aerobic exercise per week, 5 to 7 days a week, at least once every other day; resistance exercise 2 to 3 days a week, once every other day, 10 to 20 minutes each time. Consume 2000kcal or more of energy through exercise every week. The weight loss process is a process of reshaping a good lifestyle.

First of all, we should cultivate interest and turn exercise into a habit. We should realize that exercise is an opportunity to lose weight and improve health, not a waste of time. By increasing daily physical activities and arranging exercise in a planned manner, we can gradually increase the amount of exercise to reach the recommended amount per week. The key to weight loss through exercise is persistence. Choose and cultivate the exercise method you like, persevere, and integrate daily exercise into your daily life. Minimize the time of sitting and passive screen viewing as much as possible. The time of sitting and passive screen viewing should be controlled within 2 to 4 hours per day. For those who sit or work at a desk for a long time, they should get up and move for 3 to 5 minutes every hour. Staying up late, lack of sleep, and irregular work and rest can cause endocrine disorders, abnormal fat metabolism, increase the risk of obesity, and lead to "overwork obesity". Obese patients should ensure about 7 hours of sleep per day according to the circadian biological rhythm, and it is recommended to go to bed before 11 o'clock at night.

5. Eat right and choose the right food and medicine

Following the theory of "medicine and food have the same origin", combined with TCM syndrome differentiation and treatment, stomach heat and fire stagnation syndrome adopts food and medicine substances with the effect of clearing stomach heat and removing stagnation , such as Dendrobium candidum and malt; phlegm and dampness syndrome adopts food and medicine substances with the effect of removing phlegm and removing stagnation , such as Coix seeds, tangerine peel, Amomum villosum, etc.; Qi stagnation and blood stasis syndrome adopts food and medicine substances with the effect of regulating qi and removing stasis, such as tangerine peel, hawthorn, angelica, etc.; spleen deficiency syndrome adopts food and medicine substances with the effect of strengthening spleen and replenishing qi, such as Poria cocos, Chinese yam, lotus seeds, etc.; spleen and kidney yang deficiency syndrome adopts food and medicine substances with the effect of warming yang and replenishing deficiency , such as fennel, Chinese yam, cinnamon, etc. Specific food and medicine substances recommended for different syndromes are shown in Table 1.2

6. Lose weight safely and reach and maintain a healthy weight

Scientific weight loss should follow the principle of gradual progress , so that the brain thinking, body fat, muscles and various organs can adapt to the new energy state and gradually reach a new balance . The faster the weight loss rate is, the better it is. Too fast a weight loss rate can easily cause damage to the body's organs and tissues, and even endanger life. Rapid weight loss in a short period of time , the reduction in weight is mainly due to the loss of body water rather than the reduction of fat tissue . Once a normal diet is resumed, the body will replenish water in order to maintain normal operation, and the weight will rebound quickly . Pregnant women, nursing mothers, the elderly and people with chronic metabolic diseases should lose weight scientifically under the guidance of professionals such as doctors or nutrition counselors to avoid unreasonable weight loss that damages health. The ideal weight loss goal should be to reduce 5% to 10% of the current body weight within 6 months , and the reasonable weight loss rate is 2 to 4 kg per month . The speed of weight loss varies from person to person and is generally divided into three situations: the first is a steady weight loss of 0.5 to 1 kg per week ; the second is no obvious change in weight in the initial 1 to 2 months of weight loss, and then the weight begins to drop , and the rate of decline is faster; the third is that the weight drops rapidly at first, up to 1 to 2 kg per week, and then the weight stops dropping and enters a plateau period lasting several weeks or even months, and the weight continues to drop after breaking through the plateau period .

In order to avoid damage to the body caused by losing weight too quickly and to increase the confidence of the person losing weight, it is recommended to set a goal of losing about 0.5 kg per week at the beginning of weight loss . However, as the body's non-fat tissue decreases, the body's response to energy changes weakens, and it is necessary to increase energy consumption or further restrict energy intake to continue to lose weight.

During the weight loss process, you should pay attention to self-monitoring , which includes not only monitoring of weight changes, but also monitoring of food intake and physical activity. Self-monitoring can improve the self-awareness of the person losing weight, thus helping to maintain and succeed in the weight loss plan. At the same time, during the weight loss process, you should not only pay attention to changes in weight, but also pay attention to changes in body fat percentage and muscle mass , so as to reduce muscle loss and maintain the body's muscle mass and basal metabolic rate. People who lose weight should clearly understand the weight loss process and the normal physiological changes of the body, and gradually reduce to a normal weight.