Apple-shaped figure, what if you can't lose weight? Abdominal fat accumulation/loose waist/thin limbs, waist and abdomen can not lose weight …

Generally speaking, when the waist-hip ratio of men exceeds 0.9 and that of women exceeds 0.8, centripetal obesity (apple-shaped figure) will appear, which is prone to inflammation and has a higher risk of diabetes, hyperlipidemia and hyperglycemia.

Apple-shaped diet

1, control sugar intake

Excessive intake of refined sugar (snack drinks/high-temperature frying) → elevated blood sugar → production of a large amount of insulin → increased fat synthesis.

2. Eat more high dietary fiber

It is recommended to mix coarse grains with flour and rice every day, and not deliberately reduce the staple food.

High dietary fiber: oats, potatoes, black rice, corn, buckwheat, Flammulina velutipes, vegetables, pears, etc.

Step 3 improve your eating habits

Drinking a glass of water before meals and eating in the order of vegetables → protein → staple food can unconsciously reduce the intake of staple food;

Chewing slowly, chewing slowly will send a signal to the brain that "I'm full";

You don't have to deliberately control the intake of oil, oil should be eaten! It's easy to overeat without eating.

Apple-shaped figure sporting goods

1, reduce fat

It is recommended not to do anaerobic at first, but to start with aerobic, such as fasting aerobic or aerobic fat reduction for 20-40 minutes 2 hours after a meal;

Aerobics, running, skipping rope, climbing stairs, etc. You can choose what you can do, and you can do all kinds of sports instead.

Don't exercise excessively, and take a rest every week 1-2 days.

Step 2 improve your living habits

Daily intake of probiotics can regulate intestinal flora;

Avoid humid environment, pay attention to blow-dry your hair in time, and dry your clothes thoroughly before wearing them;

Ensure adequate rest time and stay up late less?