Don't learn: actresses only consume 500 kcal a day, and lose 10kg a month, but they have sequelae

The Korean female singer Ailee is very good at singing and sings many popular Korean drama OSTs, known as the "Queen of OST". She talked on the program recently that she had used extreme methods to lose weight due to the evaluation of her figure by the outside world, but it harmed her health and even singing!

Ailee revealed that she was determined to lose weight to netizens due to the evaluation of netizens. At that time, she only ate about 500 calories a day to lose weight. The menu included 100g protein + 2 cups of vegetables + an apple, and only 2 a day. meal.

Although she lost 10kg in one month, she was unable to eat due to unhealthy ways, and finally couldn't even sing. In order to maintain the iron lung level during the performance, the wrong way of applying force was used, which caused a long vocal cord cyst and almost lost a good singing voice.

Diet to lose weight will not only gain weight, but also endanger health

There are hundreds of ways to lose weight, but there are still many people who still choose to diet. Some people use fruit to replace meals, some use water-boiled vegetables to replace meals, and some use eggs to replace meals. Anyway, they are trying to reduce their calorie intake until the weight loss effect is obvious.

However, no matter what kind of dieting method, it is generally more effective at the beginning. It often succeeds in losing 2 to 3 kilograms or even more in one or two weeks. But after a period of time, there will be a so-called "platform period." No matter how you diet, your weight will no longer fall, and you will have the idea of ​​giving up and regain your original eating habits. The result is regaining weight and recovery. The original out-of-shape figure.

Joseph. A team led by Professor Joseph Proietto once conducted an experiment,I found 50 obese men and women and asked them to lose weight on a diet for 10 weeks. As a result, these subjects lost an average of about 13 kilograms of weight, but when they were tested again one year later, all subjects were found to lose weight. All of them regained weight by an average of 5 kg.

Like the results of this experiment, the vast majority of people will regain weight after losing weight on diet for a period of time, regain their original weight, and even heavier than before. There is data from a study showing that about one year after the implementation of a diet to lose weight, the weight will return to 30% to 35% of the optimal weight for weight loss, and after 4 to 5 years, 90% of people will gradually return to their original weight , And even gain more than 10% of body weight. For example, in a foreign program called "Super Slimming King", most of the "Slimming Kings" later regained weight, and their weight was heavier than before losing weight.

Even more cruel is that people like this who still don't give up on diet to lose weight will fall into the vicious cycle of weight loss-regaining weight-weight loss and it is difficult to get out. Moreover, dieting to lose weight and gaining weight is a small matter, which will have a great impact on health.

Why is dieting effective for weight loss? Why do you get fat again?

Before I talk about why dieting can lead to gaining weight, let’s briefly talk about why dieting is more effective for weight loss. When we start a diet, the body first starts to consume "sugar", then fat and protein. And these substances (especially sugar) contain a lot of water, the water is reduced, and the weight loss is also obvious.

So dieting to lose weight, although the effect seems to be significant in the short term, it is just an illusion, because most of the weight lost is water. Once the diet is restored, the weight will be restored immediately. The weight rebound is caused by the decrease in basal metabolism.

The basal metabolic rate is the minimum energy required to maintain the smooth operation of the vital organs of the human body, accounting for 65% of the total caloric consumption of the human body. Dieting will cause a great drop in the basal metabolic rate, which in turn will reduce the energy consumption in the body after ingesting food, making the body forced to store more energy, and will naturally become fat.

Of course,The essence of weight loss is that you need to go on a diet, but you must have a degree, that is, the calorie difference is recommended to be around 300 to 500 kcal (the difference between the calories consumed and intake). So how to reasonably guide the calorie difference? How should it be calculated? First, calculate your total calories burned and plan your total calories intake.

Correct diet and weight loss plan

First, it is recommended to calculate the total calorie consumption, and then formulate a diet plan based on the total consumption to create a calorie difference. How to calculate total calorie expenditure (TDEE)?

must first be clear, TDEE (total consumption) = basal metabolic rate (BMR) + activity energy expenditure (TEA) + thermogenesis effect (TEF) of food intake. Therefore, to know your total calorie expenditure, you must calculate the basal metabolic rate (BMR), activity energy expenditure (TEA), and thermogenesis effect (TEF).

• BMR (BMR, Basal Metabolic Rate) Basal Metabolic Rate → about 60-75% of total daily caloric consumption ⁡

Basal Metabolic Rate is what the body needs to maintain basic operations Energy is mainly affected by factors such as gender, weight, age, and muscle mass.

※Tips: Women usually have less muscle mass than men, so the basal metabolic rate will be 5-10% less, making it harder to lose weight. The elderly will reduce their basal metabolic rate by 25~30% due to muscle loss and functional decline!

• TEA (Thermic effect of activity) activity energy consumption → about 15-30%

Including physical energy consumption, exercise and non-exercise activity heat generation (such as walking, standing) ⁡

• mic48strong TEF(ther
  • mic48strong TEF(thermic effect of activity) effect of food) Thermogenesis effect of food → about 10%

  ⁡For example: calories consumed by eating and chewing or secreting digestive juices.

  Tips: Unprocessed food will consume more calories for decomposition and digestion. Therefore, eating less refined foods and eating more raw foods can increase the thermogenesis effect of food intake and help weight control. ⁡

  

  Among the above three factors, in addition to the unchangeable factors such as age, gender, gene, etc., we can try to adjust the variable factors to increase consumption:

  1. to increase activity, Improve daily total calorie consumption.
  2. increases muscle mass and improves basal metabolic rate.
  3. Drink plenty of water and eat more (especially enough protein) to increase the basal metabolic rate.

  If you are interested, please refer to

  . Reminder: The above is only a rough calculation. It is better to consult a nutritionist before setting your daily calorie intake, which is safer.

  Three normal conditions for weight fluctuations during normal weight loss

  In addition, because there will be a slight increase in weight during weight loss, this may give the weight loss some blows, and then lose confidence. In fact, it is not necessary, because the weight ups and downs during weight loss is sometimes normal. The following three common weight changes are normal:

  1. Weight loss often takes a while to be effective. The expected results are often different from the actual ones. This gap is the so-called "valley of disappointment" stagnation period. Just adjust Attitude, insist on gradual weight loss, there will be results.

  

  2. Occasionally increase in weight (as shown on the left in the figure below),However, observing the weight record shows that the weight is steadily decreasing. Generally, weight fluctuations within plus or minus 1 kg are considered normal.

  3. Rapid weight loss (right side of the figure below), rapid weight loss at the initial stage, but a stagnation period in the middle, and even later regaining weight, this kind of double-concave curve graph may be the implementation of a special diet to lose weight quickly. However, it is easy to encounter bottlenecks, and it is recommended to adjust the diet.

  

  Finally: In addition to the control of a balanced diet and a reasonable adjustment of the calorie difference, exercise is essential if you want to maintain the results of obesity and weight. It is recommended 3-5 times a week, at least 30 minutes each time, and there should be enough time to warm up before exercise, and then perform aerobic exercise. Don’t forget to do stretching exercises to relax your body after exercise, so as to avoid injury due to exercise. muscle.

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