1, simple slimming action
1. Lift your heels when sitting down.
For office workers, most of the day is spent in chairs. Sitting for a long time will make the abdomen, buttocks and legs fat. Get up and walk every 40~60 minutes after sitting down, which will help blood circulation and avoid obesity. In addition to walking often, raising your heels while sitting down can also help you lose weight. Lift heel's movements are small, but he can lift the calf lines. The specific action is to put your feet naturally, raise your heels, and then put them down, and so on and so on.
Take a big step when walking
As we all know, walking is a simple and healthy way to lose weight. However, walking too leisurely at ordinary times has little effect on losing weight. In order to achieve better weight loss, you can increase your pace and speed when walking.
Do stretching exercises after getting up
Don't get up in a hurry when you get up. Allow yourself to "lie in bed" for a few minutes every day and do stretching exercises. Doing stretching exercises in the morning can exercise your bones and muscles, supply more oxygenated blood to your brain, and make you awake and comfortable.
4. Keep straight when standing
Bending when standing will damage the bones and cause deformity. Standing with chest out and abdomen in will make people look more energetic. It should be noted that it is best to keep abdominal breathing when standing. Abdominal breathing applied to yoga can adjust people's breath and make the abdomen smooth. The specific method is to close the abdomen as much as possible when inhaling and expand the abdomen as much as possible when exhaling.
Stretch before going to bed.
Simple stretching exercises can enhance the elasticity of muscles and make them feel more linear. Doing some simple stretching exercises before going to bed can also help you sleep. There are many stretching exercises. Here, Bian Xiao suggested doing some leg stretching. Lie on your right side, support your head with your right hand, tighten your left ankle with your left hand, and stretch your left thigh backwards to the maximum. 10 second. Repeat 3 groups left and right.
2. Causes of fat accumulation
The size of fat cells determines fat and thin.
Because it can lead to obesity, fat is not popular. This is actually our prejudice. The doctor said that it is not the amount of fat that determines people's fatness, but the volume of fat cells. Because human fat cells basically have no self-reproduction ability, the number of fat cells remains basically unchanged after birth, and the difference between fat and thin is mainly that each fat cell contains different amounts of fat. If there is no external force to reduce the number of fat cells, the bigger each fat cell is, the fatter it will be locally.
So if you want to keep slim, doctors suggest controlling the volume of fat cells, controlling diet or strengthening exercise, which can reduce the fat content in each fat cell.
1, reduce the intake of fatty foods.
The main sources of calories consumed by human body are fat, protein and carbohydrates, among which fatty food is the chief culprit of fat cell expansion.
Carbohydrate and protein's calories must be converted into fat and stored in human body through various channels, and once the fat food is absorbed, it will soon enter fat cells. Therefore, in order to control the expansion of fat cells, we should reduce the intake of high-fat foods such as fat, cream, hamburgers, French fries, fried products, chocolate, cakes and whole milk.
2. Reduce the carbohydrate content in the diet.
Carbohydrates can also be converted into fat in the liver and stored in fat cells. The liver can only convert about15 ~ 20g of glucose into fat in a day, so the rate at which carbohydrates are converted into fat is limited. However, carbohydrates will stimulate the secretion of insulin, and insulin will promote the accumulation of fat and inhibit the decomposition of fat, so we should reduce the intake of carbohydrate foods such as rice, pasta and starch!
3. Exercise reduces body fat and improves body composition.
The higher the level of exercise and physical activity, the less the body fat content. All forms of exercise will increase the oxidation of fat, but only long-term low-intensity aerobic exercise can provide the largest proportion of fat energy. Exercise can increase the body's energy consumption, adjust and improve the energy balance, reduce fat, and make the body establish a new balance at a lower level of body fat and control body fat.
Liposuction fundamentally reduces the number of fat cells.
Controlling diet or strengthening exercise can only temporarily reduce the fat content in fat cells, but not reduce the number of fat cells. Once you stop exercising or dieting, you may rebound. Therefore, if you want to stay slim, you must completely remove fat.
Liposuction surgery is no stranger to many people. According to Dr. Xu Xiang, liposuction is to crush the fat by physical means such as ultrasound and high-frequency electric field, and then insert the liposuction tube into the subcutaneous fat layer through a small incision in the skin, and use the suction of negative pressure to remove the subcutaneous fat accumulated locally in the human body, so as to quickly achieve the purpose of shaping and partial weight loss, and it is not easy to rebound after surgery.
Liposuction takes advantage of the non-renewable ability of fat cells. After liposuction, the number of fat cells in the body is greatly reduced, and the local shape is rapidly shaped. Its main function is to improve body shape and shape beautiful body curves.
Liposuction is good, but you can't do whatever you want.
Liposuction is undoubtedly the gospel of obese people, but not everyone can liposuction anywhere, nor can they suck as much as they want. Dr. Xu Xiang told us that people who can receive liposuction must weigh less than 30%, and at the same time, their skin should be elastic, not too loose and not too many wrinkles. People over 60 years old and immature teenagers are not suitable for liposuction. People with visceral diseases, such as hypertension, coronary heart disease, hyperlipidemia, hyperglycemia, etc., cannot do liposuction surgery. Waist and abdomen, buttocks, back, thighs, upper limbs (upper arms and forearms), lower jaw, lower leg, etc. Are common liposuction sites. Doctors will control the amount of liposuction within a reasonable range according to the patient's own situation, and liposuction in stages can also achieve good body shaping effect.
In addition, the doctor also stressed that after liposuction, people's weight will not drop significantly. Liposuction cannot replace physical exercise and healthy diet. After liposuction, physical exercise and healthy diet are very important to keep slim.