How to thin the lower body has always been one of the most common and most concerned issues for weight loss groups. Dr. Yang Zhiyao said that the proportion of the lower body is about below the navel, and it is simply divided into three parts: lower abdomen, buttocks, thighs and calves. In view of the obesity factors in these three parts, simple suggestions are made on diet, exercise and auxiliary prescriptions, hoping to provide multi-level cooperation and achieve the effect of slimming sculpture in the lower body.
Abdominal obesity (visceral fat+stool)
There are two main reasons for abdominal obesity, one is the accumulation of visceral fat, and the other is that the stool cannot be discharged. The accumulation of visceral fat is related to excessive calorie intake of fat, sugar and alcohol. If the metabolism is low due to a bad lifestyle, it is easier to form a so-called "wide body", which will increase the risk of cardiovascular disease in the long run. Defecation is partly related to insufficient water and fiber intake, lack of exercise or poor intestinal peristalsis after abdominal surgery.
1, Diet: In addition to controlling calories as a whole, you must also develop a diet habit of three lows and one high. Three lows means less oil, less sugar and less alcohol, and one high is a high-fiber diet. You can increase the intake ratio of protein, but try to avoid red meat (cattle, sheep and pigs) and choose low-fat protein such as white meat (chickens, ducks and fish) or bean products. The daily water consumption is about 30-50CC per 1 kg body weight, which is adjusted according to personal activity.
2, sports sculpture: In addition to doing aerobic exercise, the focus is to strengthen the strength of muscles around the abdomen, including the strengthening of the anterior abdominal muscles and the lateral lumbar muscles, eliminate excess fat, and let the muscles exercise into a natural vest, which can have a three-dimensional waist and abdomen line.
3, auxiliary prescription: Dr. Yang Zhiyao said that all kinds of products and enzymes to help defecation must be used according to personal physique. It is best to consult a professional doctor before use to avoid excessive dependence caused by improper use.
Hip and thigh obesity (subcutaneous fat+thigh muscles)
Due to the congenital body structure, women's hips and pelvis are relatively wide, and the subcutaneous fat type of oriental women's bodies is mainly pear-shaped. If they sit at work for a long time, their hips will naturally get fatter and fatter. Thigh is also a place where fat likes to accumulate, but one kind of thigh is muscular, which is usually caused by overtraining of thigh muscles. This will happen to track and field athletes, people with overweight upper body, or people who have to walk for a long time to work.
1, Diet: There are two heat sources that are most likely to accumulate fat on buttocks and thighs, one is starch and the other is sweets. It is suggested to reduce refined starch such as white rice, white toast and cake, and increase resistant starch such as brown rice, germ rice and whole wheat bread. It is best to control the proportion of starch calories in the whole day at 30 ~ 40%, which will be unfavorable to the fat metabolism of buttocks and thighs. Increase the intake of fiber and protein, strictly prohibit sweet drinks, and appropriately use sugar substitutes when necessary. It should be noted that the sweet calories of fruits are also easily converted into fat on the buttocks and thighs. Try to choose low-sweet fruits such as tomatoes, guava and apples, and don't exceed 2 punches a day.
2, sports sculpture: aerobic exercise can not be less, can reduce weight balance, you will be able to lose weight to hips and thighs. Don't rush to do local training. It's best to strengthen local line sculpture after the weight reaches the standard weight, otherwise it will only make the muscles bigger and bigger. The focus of local hip training is to lift the hips to avoid sagging. The focus of the thigh is to tighten and lengthen the leg lines.
3, auxiliary prescription: can block the heat absorption and fat conversion process of starch sweets, can help reduce the accumulation of hip and thigh fat. Leg obesity (fat+edema+muscle development)
Leg obesity, commonly known as radish leg, has three main reasons: fat accumulation, muscular development and edema. The causes of fat and muscle hypertrophy are similar to those of the upper thigh. The only thing particularly related to women's calves is wearing high heels, just like walking on tiptoe. The calf muscles contract hard for a long time and naturally tend to be thick. Edema is particularly prone to occur below the calf for many reasons. Non-disease causes include eating too salty, staying up late, endocrine changes (female physiological period), side effects of drugs, postural edema after sedentary, etc. As long as the cause is eliminated, it will be improved. Diseases include heart failure, liver cirrhosis, nephropathy, hypothyroidism, local lymphatic obstruction, etc. So be sure to seek the assistance of a professional doctor.
1, Diet Coordination: Low-salt diet is the most important principle to improve edema calves. People who like heavy flavors season with salty food and consume too much sodium ions. In order to balance osmotic pressure, water stays in the body, causing edema. Snack biscuits will have too high sodium content due to more seasonings in the production process, so it is best to avoid it. Remember to read the nutrition label before eating.
2. Sports sculpture: The local focus is on stretching the leg curve, softening the leg muscle lines, promoting the return of peripheral body fluids and helping to improve leg edema. In addition to stretching, we should also pay attention to the adjustment of daily living habits, such as not standing in high heels for a long time; After strenuous running, calf muscles can effectively improve calf fat.
3. Auxiliary prescription: Botox can be injected into the developed calf muscles to relax paralysis, and the muscles will slowly contract and soften because they can't exert enough force to achieve the effect of stovepipe, but this must be judged by a professional doctor before playing.
Dr Yang Zhiyao said that no matter which part of your lower body you want to lose, the general principle is the same. Dietary coordination should pay attention to the limitation of total calories, the balanced intake of various nutrients, and the principle of low oil, low sugar, low salt and high fiber. Aerobic exercise should be given priority to, supplemented by local sculpture exercise, and the total fat should be reduced to the standard before practicing lines. Auxiliary prescriptions should not be over-dependent, and must be used under the guidance of professional dieters to achieve the best benefits. Step by step, it is definitely not a dream to have waist, hips and stovepipe! (Article authorized to provide/Youhuo Health Network)
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