Weight loss direction of six obese people+diet and exercise suggestions

Abdominal obesity: limbs are not fat but belly is big: genetic factors, lack of sleep, mental stress of eating sweets, weight loss rebound. It is suggested to lose weight in this way: control sugar, eat less refined carbohydrates, increase coarse grains for muscle strength exercise and improve metabolism. Recommended food: oats, sweet potatoes, oily wheat dishes (avoid visceral intake).

Stress obesity: the fat around the waist and abdomen has great mental stress, frequent lack of sleep, emotional eating behavior, and overeating in a bad mood. It is suggested to lose weight in this way: moderate meditation and relaxation, don't stay up late, eat regularly, supplement calcium and magnesium tablets and vitamin B, and recommend foods: bananas, milk, fish and almonds.

Edema obesity: The whole body is prone to edema for a long time, and the face is swollen in the morning. They don't like sports, don't like diet, like heavy taste, drink less water, and lack of protein. It is suggested to lose weight in this way: reduce salt, eat less heavy taste, sweat more pickled food, do aerobic exercise such as jogging and fat-reducing exercise. Recommended food: winter melon, Pu 'er tea, kelp and watermelon.

Dietary obesity: fat is concentrated in the upper body, with thick back and thick arms, fat accumulates in the waist and abdomen, loves desserts and fried foods, and is prone to overeating. It is suggested to lose weight in this way: adjust the diet order, eat vegetables first and then meat, control the total calories, slow down the eating speed, chew slowly and drink some black coffee to reduce appetite. Recommended food: whole wheat bread, chicken, mushrooms and lettuce.

Lower body obesity: pear-shaped, with thick legs, upper body 90 kg, lower body 1.20kg. Elephant's legs are fat accumulation, tight, sedentary/standing for a long time. It is suggested to lose weight in this way: eat less and pay more attention to the taste, soak your feet before going to bed at night, stretch your lower body with mild aerobic massage, and practice more upper body and core strength exercises to make your upper and lower bodies more balanced. Recommended food: whole wheat bread, purple cabbage, wax gourd and bamboo shoots.

Lean obesity: light but chubby, with low muscle mass and high body fat rate. When the weight fluctuates, I only like to do aerobic exercise instead of strength exercise. It is suggested to lose weight in this way: don't diet, keep protein intake, increase physical exercise, give priority to anaerobic shaping exercise, and then do light fat exercise and HIIT to make your body more compact. Recommended food: corn, tofu, eggs, lean beef.