How to lose weight in pear shape? Most Asian women are pear-shaped, which is related to heredity, improper diet, lack of exercise and poor body fluid circulation. So many people want to get rid of pear shape and are eager to know how to lose weight in pear shape. The following are a series of related methods to lose weight.
How to lose weight in pear shape 1 People in pear shape are not fat in the upper body, but fat in the lower body. Fat mainly accumulates on the hips and thighs, hence the name Sydney.
When most people start to lose weight, they first decompose abdominal fat, but the fat accumulated on buttocks and thighs (called passive fat) is difficult to be decomposed, because they are the energy storage for women's childbirth and breastfeeding, so losing weight is the biggest challenge for pear shape.
Sydney's figure (with more subcutaneous fat) is more difficult to lose weight than apple's figure (with more visceral fat), because the fat stored in the buttocks and thighs decomposes more slowly than that in the abdomen.
However, pear shape is healthy. Many scientific studies show that passive fat stored in buttocks can reduce insulin resistance, increase good cholesterol (high density lipoprotein cholesterol) in the body, and help reduce the risk of heart disease, diabetes and hyperlipidemia. Therefore, pear shape has certain preventive and protective effects on chronic diseases.
Pear shape's diet plan
Pay attention to the following three points in diet:
The best way is to control fat intake. Daily edible oil is 25-30g (within 3 teaspoons), mainly olive oil or sesame oil. Cake, chocolate, ice cream, fried food and fat with high fat content should be eaten as little as possible or not!
The staple food is mainly complex carbohydrates. Such as oats, wheat bran, miscellaneous beans, taro, sweet potatoes, corn, etc.; Eat more fish, shellfish or bean products to supplement high-quality protein; Eating more fresh vegetables and low-sugar fruits helps to burn excess fat in the body.
People with poor body fluid circulation had better avoid eating cold drinks and raw food. Eating raw and cold food is easy to cause edema, and it will also make the internal organs cold and affect the metabolism of fat.
How to lose weight in pear shape 2- sitting posture
1. Sit in a chair with your knees slightly bent, your arms hanging down, and your hands resting on the left and right sides of the seat to support your body. Your upper body should be straight, and you can't lean forward or lean back. Then lift your legs up alternately 20 times.
2. Sit slightly in the center of the chair, with your legs bent apart, your left hand akimbo, your right arm bent, and your right hand holding the back of your head. Then the arm at the back of the head contracts forward, slowly driving the upper body to bend forward, so that the right elbow can contact the left thigh as much as possible.
3. Sit on the chair with your legs bent apart, your arms hanging down, grab the two corners of the chair with your hands, keep your upper body straight, then bend to the left and right respectively, and leave the chair with your arms.
4. Put your arms on both sides of the chair, sit on the chair with your legs apart, and then turn your upper body to the right. At the same time, the right arm bends, the elbow shrinks to the side, and the left arm naturally extends to the right, pressing the right wrist.
5. Sit back in the chair, lean your upper body on the backrest, naturally bend your arms around the back of the chair and stretch your legs. Then lift your leg, slightly lift your right leg, and twist your ankle clockwise. Leave your feet off the ground, exchange your left and right feet, and put your left leg on the floor and twist your ankle clockwise.
Walking mode
1. Take a step forward when inhaling. Keep your upper body straight, your knees bent, and your arms swing back and forth as you walk. Inhale to make the abdomen bulge five steps, then keep the upper body straight, exhale to make the abdomen droop, and then walk five steps forward.
Stand up straight with your legs together, and then walk forward. When stepping, your feet are in the same straight line and your feet are slightly crossed. When you step out of your right foot, your upper body turns to the right. Similarly, when you step out of your left foot, your upper body turns to the left.
3. Walk normally first, then speed up and increase the range of stepping and swinging arms. After walking 1 min, return to normal walking posture again, and finally walk alternately 1 min.
4. Keep the front half of the sole off the ground. After the heel takes 20 steps forward, stand on tiptoe, leave the heel off the ground and take 20 steps forward in a balanced way.
5. First move forward 50 steps in the normal way, then bend your knees forward, sink your hips, keep your upper body straight, and squat forward 30 steps.
How to lose weight in pear shape 3 1, and reduce swelling in diet.
Pear-shaped people will inevitably have edema in the lower body. If you want to lose weight in the lower body, the first task is to reduce swelling. Eating more fruits, vegetables and beans with diuretic and detumescence effects, such as melon, watermelon, celery, spinach, cucumber and adzuki bean, will help to lose weight and improve pear shape. Of course, if you want to lose weight faster and achieve more remarkable results, we recommend several nutritious diet meals that are healthier than eating, such as Slim Plum, Amway, Avon Golden Triangle, etc. Slim Plum Nutrition Diet was praised as "the fastest and healthiest diet product so far" by the top American magazine VOGUE in 2009 because of its excellent weight loss effect and unique ability to improve obesity and tighten skin. Anna wintour, the 60-year-old editor-in-chief, gave Slim Beauty to her friend Blake Lively as the best gift. She successfully lost weight to less than 50 kilograms in Pippa Lee's private life and won the title of one of the most beautiful women in the world.
2. Learn to walk on tiptoe
Pear-shaped obesity is mainly caused by fat accumulation in buttocks and thighs. So the key to pear-shaped slimming is to lift her hips and thin thighs. If you can often walk on tiptoe, tiptoe hard and tighten your hips, thighs and calves, you can have a good stovepipe effect. But watch the road and don't twist it.
3. Correct sitting posture
Sitting posture has an important influence on people's body shape. Sedentary, hunchbacked or sitting cross-legged, will hinder the lymph of the lower body, hinder blood circulation, lead to the accumulation of fat in the lower body, thus forming a pear shape. The correct sitting posture will make the pelvis tighten, the hips round and upturned, the blood circulation in the legs smooth, and the lower body is not easy to be obese.
Standard sitting posture: the body is only two-thirds of that of the chair, eyes are straight, the jaw is miniature, the waist is upright, the chest is raised, the abdomen is abdomen, the upper body is naturally straight, the knees are naturally close together, and the legs are straight or sideways.
Step 4 massage the lower body
Massage can dredge lymph, promote blood circulation and help to lose weight. Massage to lose weight is universal, and thin lower body is no exception.
Specific massage techniques: wrap your hands around your thighs, press the front of your thighs with your thumb, and massage both sides of your thighs with your four fingers; Holding hands in backhand posture, pressing the back of calf with thumb and pressing calf with other four fingers can relieve leg fatigue; Make a fist with your hand, and press the inner thigh lymph slightly at the finger joints; From bottom to top, press the back of the calf with appropriate force at the joint where your fingers are Y-shaped.
5. Ride a bike in the right posture
Cycling is a kind of whole body weight loss exercise, especially reducing the fat in the lower body. However, cycling in the right posture can achieve the best weight loss effect.
Correct posture: keep your arms straight, tuck in your abdomen, and lean forward slightly. Try to use the front pedal bicycle and quick-acting suit series as an aid, which can exercise the muscles of the calf, make the calf get better exercise and make the lines more perfect. At the same time, when riding a bicycle, you can increase the hip angle, adjust the seat position a little higher and lower the handle a little. At the same time, your upper body leans forward and your hips sit back, so that the hip angle formed by your upper body and legs is larger and more suitable for gluteus maximus, which helps to reduce hip fat and shape sexy hips.
Step 6 dress appropriately
Matching clothes properly can also change your body shape visually. Here, I provide some clothes for pear-shaped mm.
It is suggested that you can wear a tunic. The shirt mentioned here must be loose, similar to this bat shirt, because a relatively loose shirt can increase the visual fullness of the upper body and strive to coordinate with the lower body.
Since the lower body is fat, we must find ways to lengthen the lines of the lower body. High waist skirt not only has the effect of shrinking waist, but also can take the opportunity to lengthen leg lines. The ruffle with the smell of cloak visually conceals the phenomenon that the upper body is too thin, and smoothly diverts attention and highlights the waist with a small bare shoulder.
In addition, long skirts &; Exaggerated accessories and long skirts completely cover the lower body, which is especially suitable for pear shape. When using big accessories to attract attention, also avoid the upper body is too thin.
Causes of pear-shaped formation
Sitting for a long time, posture is not correct.
At the moment, you may be sitting on the sofa, crossing your legs and reading this article. Whether at home or in the office, if you sit with your legs crossed all day, it will hinder the blood and lymphatic circulation in your legs and lead to edema in your lower body. If edema care is not done well, such as massage, the veins of lower limbs will gradually protrude, which will seriously affect the circulation of lower body, leading to fat thickening and even muscle stiffness.
Pants don't fit.
Tight clothes such as tight jeans and corsets, and even sexy clothes such as mini skirts and sleeveless shirts will make the lower body fat. Because too tight clothes will hinder the normal activities of the legs, but also hinder the blood circulation of the waist and legs; Short skirts can make your legs catch cold, and also affect blood circulation, leading to fat accumulation. If the underwear is too big, the buttocks will sag and swell due to lack of sufficient support, while if the underwear is too small or too tight, it will squeeze out the fat and the buttocks will inevitably deform.
Standing for a long time
Some people need to stand for a long time because of work (such as the counter * river crab *), and the calf muscles become very strong over time, which even affects the appearance. In addition, incorrect exercise or standing for a long time leads to edema of radish legs or calves.
The diet is high in calories and heavy in taste.
Most people with obese legs don't pay attention to diet. They not only like to eat high-calorie desserts and fried foods, but also get used to sitting after eating. Slowly, the buttocks and thighs began to accumulate fat. In addition, some people are addicted to heavy food, and excessive salt intake can also cause leg edema. Muscle net has many fitness recipes, you can refer to them.
Estrogen secretion disorder (especially in women)
Estrogen, which makes you exude feminine charm, is the chief culprit in making the lower body fat. Hungry, eating diet pills indiscriminately, unintended pregnancy, etc. , will make estrogen secretion disorder, leading to abdominal and thigh fat accumulation, the lower body is getting fatter and fatter.
A mistake in the way of movement
I usually don't have time to exercise, so I just walk to and from work to keep fit. But walking in the wrong posture, or wearing the wrong shoes, not only can not lose weight, but also may become fat, and even seriously affect the health of feet. For example, when walking, you can't burn leg fat at all, but your calves will get thicker.
Crane cicada posture stovepipe
1. At first, Sister Bo suggested that you should land on your knees and put your hands in front of your body.
2. Then you slowly straighten your hands and try to lift your body slowly.
3. Finally, tighten the abdominal muscles and keep your legs curled up in the abdominal position.