First, the upper body is obese, how is the normal figure of the lower body formed?
1, three meals are irregular.
Often overeating without breakfast or dinner, and if you have a full meal on an empty stomach, it will easily increase the burden on your stomach, leading to fat accumulation and weight gain.
2, sedentary and less active.
Sedentary and less exercise can easily lead to a decline in metabolism, and abdominal fat can easily accumulate. Over time, the waist and abdomen fat increased, thus forming the embarrassing phenomenon of upper body obesity.
3. Drink little water.
Some friends drink water only when they are thirsty, which also leads to water shortage. At the same time, it is not conducive to the elimination of oil and garbage toxins in the body.
4, often stay up late.
Some friends stay up late at night. Sleeping late will reduce metabolism, affect the detoxification and repair of the body, and also reduce the secretion of leptin. So people who often stay up late are easy to get fat.
Second, how should girls with obese upper body and normal lower body lose weight?
1, three meals rule, balanced nutrition.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Just like eating well and doing things well, it is recommended to stick to three meals a day during weight loss, which is very helpful for losing weight, keeping healthy and developing good eating habits.
2. Increase protein intake.
Protein is the raw material for building muscles and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 60kg, you can eat 60g protein every day.
3. Eat more coarse grains.
Apple obesity is mainly abdominal obesity, and coarse grains are rich in dietary fiber, which is helpful to promote intestinal digestion and eliminate hoarding waste. At the same time, it has a strong sense of fullness, which can help obese people reduce their appetite, reduce the intake of snacks and meals, reduce the intake of calories, and prevent fat accumulation. Choose coarse grains, such as corn, sweet potato, taro, purple potato, etc.
4, chew slowly, eat 7 points full every meal.
Chewing slowly can let the brain receive the limit of satiety in advance, so that food can be fully digested and absorbed. Eating 7 minutes full per meal can reduce food intake and avoid excessive intake. It is suggested that maintaining such eating habits during weight loss is very helpful to lose weight and develop good eating habits.
5. Keep enough water every day.
Drinking water can improve metabolism and promote fat burning, because burning fat requires water. It is suggested to keep drinking water of 1500~ 1700 ml every day, which can not only improve metabolism, but also increase satiety, nourish skin and maintain skin elasticity. Mainly warm water or light tea, small mouth and slow drinking are more conducive to body absorption.
6. Sports assistance.
Upper body obesity can be targeted to do upper body exercises, such as abdomen walking, jogging, brisk walking, belly rolling, skipping rope, squatting and other exercises, each exercise time is more than 30 minutes, and the exercise frequency can be maintained 4-5 times a week.
7. Keep enough sleep.
With adequate sleep, the body can secrete leptin, which plays an auxiliary role in improving metabolism and promoting fat burning. It is recommended to keep 7~8 hours of adequate sleep every day, which is more conducive to losing weight and keeping healthy.