After retiring from the military, the professional athlete is out of shape and seems to be an insurmountable spell.
Even if it was a superstar who was the leader of the year, the visible blessing to the naked eye only takes a few years...
After retiring from playing basketball, Yao Ming's weight soared from 280 pounds to 400 pounds.
The genius star Ronaldo, nicknamed from the "alien" of the year, has become the "fat Luo" today.
Liu Guoliang, who once played table tennis, was ridiculed as a "fat official who doesn't know how to play" at the Rio Olympics.
However, Liu Guoliang did not become fat alone, and Kong Linghui, who used to play with him, has now become fat with him.
Gymnast Sean Johnson, known as the "pocket version of Khorkina", has gained 36 kilograms in the two years since he stopped training, which is 3 laps larger than before.
Why are professional athletes prone to gaining weight after retirement? "Life Times" interviewed experts to teach you to measure fat and thinness with 4 sets of data, and master a set of "weight loss methods without rebound".
Experts interviewed
Han Tieguang, director of Shenzhen Health Education and Promotion Center and expert in the prescription of sports and medical integration exercise
Fan Zhihong, Associate Professor, College of Food Science and Nutritional Engineering, China Agricultural University
Why do athletes get blessed as soon as they retire?
After many professional athletes retired, beer belly, unicorn arm, elephant leg, bucket waist, and pie face appeared. There are three main reasons for this:
01
It is difficult to guarantee the amount of previous exercise
For professional athletes, it is difficult to guarantee the amount of previous exercise after retirement or suspension, and the metabolic capacity slows down, and the calories consumed are reduced.
Cheng Fei, the once petite and thin "gymnastics queen", is now gone.
02
Adapted to a high-calorie diet
In order to ensure physical strength, the amount of food in active professional athletes is very large.
After retiring, many athletes' appetite did not decline synchronously, and they still maintained the same intake as during exercise for a longer period of time, so that the total calories consumed were greater than the calories consumed.
American swimmer Phelps consumes 10,000 to 12,000 calories a day during training and preparation.
In preparation for the 2008 Olympic Games, you can eat one pound of pasta, a large pizza, three omelettes, several sandwiches and toast every day.
Phelps' classic 12,000 calorie one-day meal.
Beijing Shougang basketball player Jeremy Lin looks thin and weak, and is also a hidden "big stomach king", who can eat 4 pizzas or 4 burgers in one meal.
03
The visual impact is higher than that of ordinary people
Outwardly, the visual impact of people who exercise regularly get fat will be higher than that of ordinary people. Even if there is no weight gain, the fat and muscle ratio changes, and it will appear fatter.
41-year-old Olympic champion Tian Liang dived again, and his belly was faintly visible.
For ordinary people, is it easy to gain weight after stopping exercise?
In fact, no matter who you are, no matter what your body shape was, even when you were still exercising, just:
1. The calories consumed in the diet > the calories consumed, you will become fat.
2. Dietary calories < calories consumed, you will lose weight, or maintain the previous figure.
4 sets of data measure a person fat and thin
In addition to the visible change in stature, from a scientific point of view, there are several most common ways to measure a person's fat and thin:
Body Mass Index (BMI)
This is the body shape judgment index commonly used in the medical community. Body mass index (BMI) = body weight (kg) divided by the square of height (meters).
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BMI numeric value
somatotype
<18.5
Too skinny
18.5~24
Normal weight
25~29
overweight
≥30
corpulent
Some people have a normal body mass index, but there is a lot of abdominal fat accumulation, and the risk of chronic diseases is very high, so the body mass index should be combined with the waist circumference to determine whether to lose fat.
waistline
Waist circumference reflects both total fat and fat distribution and is a good indicator of assessing the risk of chronic disease.
Adult males should have a waist circumference of less than 85 cm and females should be less than 80 cm.
Measure waist circumference to stand with feet 30 cm apart so that weight is evenly distributed. The measurement site should be flat and the soft ruler should be pressed against the skin, but not pressed.
Waist-to-hip ratio
To measure, stand up straight, inhale gently, and use a tape measure to measure the waistline above the navel and the most protruding hip circumference.
The waist-to-hip ratio is greater than 0.9 for men and 0.8 for women, indicating that it is a high-risk group with excess visceral fat.
04
Subcutaneous fat thickness
The thickness of subcutaneous fat in the abdominal wall should be less than 15 mm for men and 20 mm for women. This usually requires a professional sebum thickness meter to measure.
WHO's "No Rebound Diet"
Weight loss requires a step-by-step process, and the Recommendations of the World Health Organization (WHO) are:
Lose 0.5 to 1 kg per week and lose 1 to 3 kg in a month. This "uniform" method of weight loss has little damage to the body and is not easy to rebound.
If you lose weight too quickly, it may cause problems such as weakness, alopecia, depression, and arrhythmias.
In addition, because the lipolysis is too fast, it will lead to more ketone bodies of the metabolite of lipolysis in the blood, causing acidosis, with serious consequences.
The general principles of weight loss proposed by the WHO are:
1. Limit energy intake from total fat and sugar;
2. Increase the consumption of fruits, vegetables, beans, whole grains and nuts;
3. Exercise regularly, 60 minutes per day for children and 150 minutes per week for adults.
Control oil intake
lose weight
It is recommended that obese people choose olive oil and tea oil to cook, and control it at 20 to 25 grams per day (about two and a half spoons of enamel spoons).
If you go out to eat, choose light dishes when ordering, and try not to order boiled fish, ground three fresh and other oily dishes.
Get rid of the habit of overeating and eat less snacks that are "hidden in oil", such as puff pastry, egg yolk pie, puffs, etc.
Add high-quality protein, such as fish, chicken, egg milk, soy products, etc. Eat fish often and consume healthy fats.
Eat more coarse grains and eat fewer fine grains
During weight loss, it is very wise to add a few beans to the staple food.
The protein content of mixed beans is 3 times that of rice, the B vitamin is also much higher, and the potassium content is more than ten times higher.
Potatoes are rich in vitamin C and potassium, and dietary fiber is also relatively high. By replacing some of the fine white rice noodles with them, you can reduce the amount without reducing the fullness.
Not eating staple foods in order to lose weight is wrong and dangerous.
Without the necessary glucose, fat cannot be completely "burned" and can only be broken down into ketone bodies, which are toxic and can cause harm to health.
Limit sugar intake
When too much sugar intake, blood sugar levels will be too high, and the body will first convert it into muscle glycogen and liver glycogen, which are stored in muscles and livers.
The Dietary Guidelines for Chinese Residents (2016) still recommend that the daily intake of added sugar should not exceed 50 grams, and it is best to control it within 25 grams.
When choosing a snack, be sure to look carefully at the food ingredient list.
If the position of white sugar, granulated sugar, sucrose, fructose, glucose, dextrin, maltodextrin, starch syrup, fructose syrup, crystalline fructose, maltose, corn syrup, etc. is very high, it means that it is an invisible sugary household, try to buy less.
Anaerobic + aerobic exercise
Exercise is one of the healthiest ways to lose weight, and adults are best to exercise for half an hour a day.
For obese people, a combination of anaerobic exercise and aerobic exercise is a better way to exercise, specifically by:
First do anaerobic exercise (such as curling belly, lying on your back and lifting your legs, etc.) to consume excess sugar in your body, and then do aerobic exercise (such as brisk walking, cycling, swimming, etc.) to further consume body fat.
Anaerobic exercise for 15 minutes to 20 minutes each time, aerobic exercise for half an hour to 40 minutes, at least 4 to 5 times a week, it is best to stick to daily training.
Special note: local weight loss is not reliable, only the combination of temperance diet, aerobic and strength training, the whole body will slowly lose weight. ▲
Editor of this issue: Liu Yunxuan
Copyright notice: This article is the original of Life Times, and unauthorized reproduction is refused.