Methods 1: Pressing acupoints helps to lose weight.
1. First, press the acupoint located in the ear. Triangular tissue flap with thumb in front of ears. Pressing with the thumb can cover most areas and stimulate three acupoints at the same time. Another way is to put your finger on your chin, open your mouth and then close it. Find the acupoints that move the most when you open your mouth and shut up.
Moderately pressing hard for 3 minutes can control appetite and hunger and promote digestion.
If you only want to massage one point, massage the ear points. Only this part of the body has three or more acupoints to control hunger and appetite.
Listening Palace (SI 19), Gate Two (TW2 1) and Listening Hall (GB2) are all located near the ear, which are the most studied acupoints in weight loss projects.
2. Press other parts that help to lose weight. There are many acupoints on your body that can help you lose weight. Shuigou point (GV26) is located in the straight groove (person) between the upper lip and the alar. Pressing with moderate intensity twice a day for 5 minutes can control appetite and hunger.
Qihai point is 3 cm below the navel. Massage your forefinger and middle finger up and down for 2 minutes twice a day to promote digestion.
Zusanli (ST36) is located 5 cm below the kneecap, slightly in the center and anterolateral to the calf. Press 1 min with your index finger. When you bend your foot, as long as you feel the muscles under your fingers moving, it means that you have found the right acupuncture point. Pressing for 2 minutes every day can promote the healthy operation of the stomach.
Quchi point (Li 1 1) is located at the medial elbow fold, near the lateral elbow. Massage it can eliminate moisture and heat in the body and promote intestinal function. Massage Quchi point with your thumb every day 1 min.
The point of Sanyinjiao (SP6) is located 5 cm above the ankle, on the inside of the calf and on the back of the bone. Press your thumb 1 min every day, and then let it go slowly, which helps to balance body fluids.
The point of abdominal pain is below the lowest rib and in line with the earlobes on both sides. Pressing the abdominal pain points on both sides for 5 minutes every day is helpful to relieve indigestion.
3. If pressing a certain point is uncomfortable or fails to achieve the expected effect, you can press other points. Pay attention to your feelings and physical reactions every time you press an acupoint. Everyone's reaction is different. Don't press it too long. You can press these acupoints until you reach the ideal weight. After that, you can continue to press these points to help maintain your weight.
It is understood that this kind of shiatsu massage will not bring negative effects.
Method 2: A combination of healthy diet and exercise.
1, follow an anti-inflammatory diet. Some foods can help you lose weight. Generally speaking, they are called "anti-inflammatory" foods because overweight is an inflammatory disease. Try to eat organic food. They have no pesticides or other chemicals, such as hormones and antibiotics. These substances increase the risk of inflammation. Eat less processed food and prepackaged foods. Some people are allergic to additives and preservatives, which may aggravate inflammation, so you should also eat less of these substances.
You may need some time to practice and plan, but as long as you try to choose unprocessed whole foods (which can retain most vitamins, minerals and other nutrients), cooking by yourself will be healthier.
How to distinguish processed food from unprocessed food? According to experience, processed white food, such as white bread, white rice and white noodles. Choose whole wheat bread, brown rice and whole wheat noodles.
2. Eat more fruits and vegetables. About two-thirds of all the food you eat every day must be made up of fruits, vegetables and whole grains. Fruits and vegetables contain a lot of antioxidants, which can reduce inflammation. Brightly colored fruits and vegetables contain the most antioxidant components. This includes berries (blueberries and raspberries), apples, plums, oranges and citrus fruits (vitamin C is a good antioxidant), green leafy vegetables, winter pumpkins, zucchini (summer pumpkins) and sweet peppers.
It is best to eat fresh fruits and vegetables, but it is no problem to eat frozen fruits and vegetables.
When eating vegetables, don't dip in any cream sauce to avoid taking in excess fat.
Don't eat fruit dipped in sugar or a lot of syrup (added sugar).
3. Increase fiber intake. Fiber can reduce inflammation, and you should consume at least 20 to 35 grams of fiber every day. High fiber foods include whole grains, such as brown rice, bougainvillea, buckwheat, oats, miscellaneous grains and quinoa.
Fruits, especially fruits that can be eaten with skins, such as apples, pears, figs, dates, grapes and various berries.
Vegetables, especially green leafy vegetables (spinach, mustard, kale leaves, Swiss beets, kale), carrots, broccoli, Brussels sprouts, Chinese cabbage and beets.
Kidney beans and leguminous plants, including peas, lentils and all kidney beans (kidney beans, black beans, white beans and cotton beans).
Seeds (including pumpkin seeds, sesame seeds, sunflower seeds) and nuts (almonds, pecans, walnuts, pistachios, etc. ).
4. Eat less red meat. Try to limit the overall meat intake. If you want to eat beef, you should choose lean beef, preferably pure herbivorous beef, because these meats have natural proportions of omega -3 and omega -6 fatty acids. If you want to eat poultry meat, you must peel it first to make sure that it has not been injected with hormones or antibiotics (the same is true for red meat).
5. Reduce the intake of trans and saturated fat. The American Heart Association suggests that for the sake of overall health, you should completely avoid trans fats and reduce the intake of saturated fats to less than 7% of total daily calories. When cooking, you can easily avoid saturated fat as long as you don't use butter, margarine and shortening. Switch to olive oil or rapeseed oil.
No matter what kind of meat it is, cut off the fat first.
Don't buy food with the words "partially hydrogenated fat" on the label. Even if the label says it doesn't contain trans fats, there may still be trans fats.
6. Eat more fish. Fish provides high-quality protein, which is rich in healthier omega -3 fatty acids. Eating more omega -3 fatty acids can help reduce inflammation. Fish rich in omega-3 fatty acids include salmon, tuna, trout, sardines and mackerel.
7. Eat only complex carbohydrates. As long as you avoid processed foods, you can ensure that you only consume complex carbohydrates. In food processing, carbohydrates are broken down into single carbohydrates. Too much single carbohydrate will aggravate inflammation.
8. Start regular exercise. Only a healthy diet, less food and more exercise can really help you lose weight and keep it. However, exercise is not necessarily and should not be difficult. Take your time at first and let yourself walk more. Park the car in the distance. Don't take the elevator or escalator, take the stairs instead. Walk the dog or take a walk. If you like, you can also join a fitness club and ask a fitness coach to help you. You can lift weights, do aerobics or use the elliptical machine, do whatever you like and stick to it.
Be sure to consult a doctor and know what you should and shouldn't do. Challenge your physical limits, but don't work too hard.
Find an activity that you like and can easily integrate into your lifestyle. Don't exercise excessively. If you exercise too hard, you may not be able to persist.
Use a pedometer to record and monitor how many steps you take in a day. Slowly increase the number of steps and increase the amount of activity.
9. Do 75 to 300 minutes of moderate aerobic exercise every week. As long as it can increase oxygen intake and raise heart rate, it is considered as aerobic exercise, including running, swimming, hiking, walking, jogging, dancing, martial arts and cycling. You can use exercise bikes, elliptical machines and other equipment indoors, or do aerobic exercise in outdoor parks or residential areas.
Method 3: Understand shiatsu massage.
1, understand the basic principles of traditional Chinese medicine. Shiatsu massage and acupuncture use various acupoints on 12 meridians to regulate the body. These meridians are the channels that run qi and blood, and Chinese medicine regards qi and blood as life energy. The basic principle of Chinese medicine is that we get sick because the blood circulation is blocked. The power of acupuncture and shiatsu massage can dredge channels and collaterals, and make qi and blood smooth again.
2. Understand how shiatsu massage can promote weight loss. Traditional Chinese medicine therapy believes that expelling moisture and hot air from the body and promoting the operation of digestive organs will help to lose weight. "Moisture" and "hot air" are very abstract concepts. In other words, pressing these acupoints will not significantly change the body temperature, or see water discharged from the skin. They refer to the imbalance of life energy (qi and blood).
Some studies have shown that massaging auricular points is particularly effective for losing weight.
Studies have shown that other related techniques (such as Tapas acupoint massage) are helpful to maintain weight, but have no obvious effect on weight loss.
3. Know how to press acupoints. Unless it is a point in the middle of the body, the massage time of the points on both sides must be the same. Usually use mild to moderate intensity to find out where you feel comfortable. Don't push too hard. Massage intensity can be divided into light, medium and heavy. Gently press the skin down with your fingers, and the skin around the acupoints will move slightly. You won't feel the pulse or bones, but you will feel the muscles under the skin moving. Moderate force will press the skin lower. In thinner parts of the skin (such as around the ears), you will touch the bones and feel the joints and muscles moving. When you massage the acupoints of your knees, elbows and ankles with moderate intensity, you will also feel the pulse.
No matter in company, school, home, during or after bathing, you can massage acupoints anytime and anywhere. It is best to massage in a quiet environment, if not, it doesn't matter.
Tips You might as well buy a map of human acupoints and get familiar with the positions of different acupoints on your body. Pay special attention to stimulating acupoints of abdomen, large intestine, adrenal gland, kidney and ear. When massaging acupoints, you can refer to this acupoint map.