Xiaozhen quit drinking and lost 20 kg. Nutritionist: Don't make these three mistakes to enjoy slimming

The well-known actress Xiao Zhen has been very successful in losing weight recently. In just over 2 months, she successfully lost 20 kilograms, which made many netizens admire her! After successfully losing weight, he publicly shared his exclusive weight loss secrets on his personal Facebook many times, mentioning that in addition to controlling diet and exercising moderately, actively quitting drinking is the key! But can quitting drinking really help you lose weight? Let’s hear what the nutritionist says!

Drinking = unhealthy? Nutritionist: It's OK to control your daily intake like this

Before discussing whether quitting drinking can help you lose weight, let's first understand how nutritionists view alcohol. Nutritionist Zhao Hanying said that modern people are under great pressure at work and in life, and inviting three or five friends to drink and chat after get off work is a pleasure in life for many people in their spare time.

In addition, moderate consumption of red wine, white wine and other alcoholic beverages is indeed beneficial for the human body to replenish antioxidant nutrients such as flavonoids and polyphenols, so as long as it is consumed in moderation, there is no harm. Generally speaking, as long as men consume no more than 2 alcohol equivalents per day and women consume less than 1 alcohol equivalent per day (1 alcohol equivalent = 15 grams of alcohol), it is within the acceptable range.

【Alcohol equivalent conversion formula】:

Alcohol equivalent refers to the weight of pure alcohol obtained by "liquid volume (cc) x alcohol concentration".

The formula is: liquid volume × alcohol concentration = alcohol equivalent. One alcohol equivalent is equal to 15 grams of pure alcohol, which is equivalent to:

= 375 cc beer (4% alcohol)

= 150 cc of brewed alcohol (wine, sake, etc. with an alcohol content of about 10%)

= 37.5 cc of distilled liquor (such as sorghum or whiskey with an alcohol content of about 40%).

Does drinking alcohol make you fat? The key to horizontal development of body shape is these 3 reasons

However, it is worth noting that if people drink alcohol without restraint, excessive drinking will not only easily burden the liver and increase the incidence of alcoholic hepatitis, but also become the culprit for fat accumulation, obesity, and horizontal body shape due to the following three major reasons:

Reason 1: Alcohol contains hidden calorie crisis:

From a nutritional perspective, alcoholic beverages are also known as "liquid bread". The reason for this title is that in addition to the fact that their raw materials are similar to the main ingredient of bread, wheat, it is also related to its astonishing calorie content. In fact, every gram of alcohol contains 7 calories. If converted to a glass of 600c.c. whiskey with an alcohol content of 40%, drinking one glass will contain 1,344 calories, which is equivalent to two commercially available lunch boxes (one lunch box contains about 700 calories), which is quite considerable!

[Alcohol calorie conversion formula]:

600 (cc) × 0.4 (alcohol concentration) × 0.8 (alcohol density) = 192 grams of alcohol.

192 × 7 (calories per gram of alcohol) = 1344 calories.

Reason 2／Affects the metabolic rate of the human body:

The metabolic rate of alcohol in the body is limited. Generally speaking, the human body can only metabolize 10 to 15 grams of pure alcohol per hour, which is equivalent to 1 alcohol equivalent. Therefore, if people drink a handful of beer at a time, it will take about 6 hours to metabolize 6 bottles.

During the liver's metabolism and detoxification process, the enzyme components, which also help the human body digest and absorb the three essential nutrients, are used up. Once the human body is unable to effectively digest the food eaten, the metabolic function will drop significantly. In the long run, it will easily lead to fat accumulation, making the body increasingly plump.

Reason 3: Drinking and eating a lot of snacks:

In addition, drinking on an empty stomach can easily damage the gastroesophageal mucosa and increase the burden on the liver. Moreover, many of our friends who are used to drinking are mostly gourmets who love delicious food. Therefore, Chinese people often order a variety of side dishes when drinking, such as stir-fried foods, fried foods, peanuts, shredded squid, potato chips and other foods. When drinking and eating to your heart's content, it is easy for your appetite to increase and you to eat more and more, and before you know it, your calorie intake exceeds the limit.

Eating only one meal a day still makes you fat? It turns out there's another culprit

In addition, nutritionist Zhao Hanying also shared that she had met a performing arts worker in his early 30s in the clinical clinic. When he came to the clinic, he said that he slept until noon every day, got up immediately, washed up and prepared for afternoon rehearsals, and did not have a meal until the end of the performance in the evening. Why did my weight soar from the standard 58 kg to 75 kg in less than 5 years of work, and my physical and mental strength became increasingly weak?

After further investigating his daily eating habits, it was discovered that the performing artist, influenced by the customs of the crew, would always meet with his friends at the bar to drink and celebrate after 11 or 12 o'clock every night after the performance, and eat high-calorie foods such as French fries and fried platters. Although you only eat one meal a day, this meal often contains excessive fat. Coupled with long-term excessive drinking and poor metabolic function, the body naturally becomes increasingly fat. Fortunately, after detailed nutritional consultation and giving him the following 4 suggestions, his weight gradually decreased after 3 months.

1. Get rid of the habit of drinking on an empty stomach.

2. Eat a moderate amount of light food such as boiled eggs, sweet potatoes, and fruits to fill your stomach before the performance.

3. Avoid mixing alcohol when drinking, and replace high-concentration alcoholic beverages such as whiskey and vodka with lower alcohol concentration, diluted sparkling water or light wine.

4. Choosing light foods such as salad, cheese, olives, etc. as side dishes is a good way to reduce the burden on your body.

The key to Xiaozhen's successful weight loss is not just quitting drinking ~ 5 major lifestyle adjustments will have a more significant effect

In addition to explaining the relationship between drinking and obesity and sharing cases, nutritionist Zhao Hanying also mentioned that in addition to actively quitting drinking, Xiaozhen also mentioned in an interview with print media that in order to successfully lose weight, she also made the following 5 major adjustments in her daily life:

1. Develop the habit of chewing slowly in daily life.

2. Eat dinner early (no midnight snacks).

3. Don’t eat starch for dinner (modern people consume too much refined starch, so it is recommended to reduce the amount of starch at night or switch to non-refined starch).

4. Eat less refined and processed foods.

5. Exercise at least twice a week and other weight loss methods.

From a nutritionist's perspective, the above practices are all worth emulating. The most important thing is to find a way to lose weight that you can maintain for a long time, which is the key to keeping a slim figure.