Right-angle sitting posture: On the basis of Japanese sitting posture, the knees are bent at a 90-degree angle, and the knees are opened at a 90-degree angle, and then the toes are gently pressed by hand to keep the body balanced. Stick to it for 2 minutes at a time, then resume Japanese sitting posture 1 minute, and then sit at right angles for 2 minutes. This can be repeated 10 times, 1 ~ 3 times a day. This action can effectively eliminate the fat on the inner thigh and achieve the effect of stovepipe.
Ladies' sitting posture: On the basis of right-angle sitting posture, let the upper body lean to the left for 15 seconds, and then lean to the right in the same way. Round trip 30 times, 1~3 times a day. Long-term exercise has obvious effect on reducing fat on the lateral thigh and waist.
Cross-legged sitting posture: when reading or watching TV in the dormitory, change the lazy sitting posture, sit cross-legged with straight back for 20 minutes, rest in other positions for 10 minutes, then sit cross-legged and repeat the cycle. Sitting cross-legged can change the X-shaped leg, reduce the fat on the outside of the thigh and enhance the toughness of the leg.
Losing weight belongs to a behavior pattern aimed at reducing excess fat and weight of human body. It refers to a certain type of overweight and obese people who use various methods, such as dancing and yoga, to restore their bent body shape. Try to correct the improper behavior caused by the abnormal reaction of obese people, that is, analyze the characteristics and exercise types of obese people with behavioral science, and reasonably correct the actions that lead to obesity on this basis.
According to the causes of obesity, it can be divided into simple obesity and secondary obesity.
Simple-95% of the cases are overnutrition, insufficient exercise and psychological behavior.
Secondary-diseases originating from certain diseases and neuroendocrine system account for 5%.
According to the distribution of fat, there are abdominal obesity and hip obesity.
Risk of abdominal obesity >:; Hip obesity
Abdominal obesity-more men
Hip obesity-more women
According to the anatomical characteristics of adipose tissue, it can be divided into multicellular obesity and giant cell obesity.
Multicellular obesity, which occurs in childhood, has increased 2-4 times, about 42 million-1060,000.
Giant cell obesity-the increase of cell size, the difference between normal people and adults is 40%.
Weight loss principle
Scientifically arrange three meals a day
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning's activities will be provided by the dinner the day before, which is far from meeting the nutritional needs. Such long-term sterilization is easy to cause acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and extremely sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candied fruit, preserved fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
Eat more and eat less.
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
dietary fibre
Dietary fiber can reduce weight: fiber can hinder the absorption of food, absorb water and expand in the stomach, form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
Drink water or soup in moderation.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.
Drink less.
The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat. Protein, sugar and fat can also generate heat (1g protein and sugar each generate 4 kilocalories, while 1g fat generates 9 kilocalories), but they contain beneficial ingredients. And alcohol, which only contains calories, makes people blindly fat. It has been calculated that a large bottle of beer is about half a bowl of rice. Especially some people like to drink it after meals or before going to bed. If they often drink a lot and eat high-calorie food, it may cause excess calories, increase the accumulation of subcutaneous fat, and lead to obesity.
Eat less lean meat.
100g Lean pork contains protein 16.7g, but its fat content is 28.8g Lean pork is actually not a food with high protein and low fat. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.
Eat more foods rich in cellulose.
Proper intake of cellulose is not only helpful to reduce the direct intake of fat in human digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed of sugar molecules entering the blood, and help reduce the release of insulin, which will be very beneficial to prevent obesity, because high insulin is a signal for cells to store fat.