Weight loss strategies for upper body obesity and lower body obesity

　　Due to genetics, diet and nurture exercise Affected by other factors, few people can be absolutely slim and well-proportioned. Most obese people have imbalances in the proportions of their upper and lower bodies. Is there any chance to get rid of this "atypical" obesity?

　　Upper Body Weight Loss Strategy

　　Characteristics: Fat is mainly distributed in the face, neck, chest and waist, manifesting as thickening of the waist circumference, thick arms, excessive thickness of the back, etc., and sometimes the abdomen has an orange peel shape.

　　Causes: Mainly caused by incorrect diet and lack of exercise, and menopause female Estrogen imbalance may also play a role.

　　Harm: Excessive fat distributed around the waist and surrounding the large and small intestines will harm healthy , prone to visceral obesity, high cholesterol, diabetes, etc. disease , even mild obesity can cause abnormal changes.

　　Countermeasures: Reshape your body shape, establish a good muscle-to-fat ratio, and increase targeted exercises for your upper body.

　　Exercise selection: Divide the length around the abdomen by the length around the hips. If the number exceeds 0.9, it is abnormal. For example, if the abdominal circumference is 100 cm and the hip circumference is 110 cm, 100 divided by 110 equals more than 0.9, indicating that the intra-abdominal fat has exceeded the standard.

　　While performing aerobic exercise, combine some arm and waist and abdominal exercises, such as dumbbell exercises and waist and abdominal impact courses, so that the combination of exercises will have better results. Pilates, which combines the characteristics of yoga and bodybuilding exercises and emphasizes body shaping, is also very helpful in reducing abdominal fat.

　　Diet policy: Eat less sweets

　　Especially after a meal. Because desserts contain a high amount of sugar, and when the human body is in a satiated state, the excess sugar cannot be consumed and is immediately converted into fat and accumulated under our skin. Moreover, after eating sweets, people tend to sit for a long time. Although fat is absorbed quickly, it cannot be consumed, which will encourage the growth of fat between the chest and abdomen.

　　If you really like to eat sweets, you must choose a suitable time to eat, such as the hungry period between breakfast and lunch or lunch and dinner. You can eat some desserts appropriately. In addition, you can also eat a small amount before exercising. At this time, sweets can help increase our blood sugar concentration in a short period of time, thereby eliminating fatigue and hunger.

　　Arrange three meals scientifically

　　Breakfast must be eaten, and it can be more nutritious and increase the intake of vegetables and fruits. The fiber contained in it can enhance gastrointestinal motility and help detoxify. Lunch can be about seven to eight times full, and dinner should be as light as possible. It is best to eat some cereal porridge or soup. Do not be a "couch potato" after dinner.

　　However, many people feel that their breasts have become smaller after slimming down their upper body. The main component of breasts is fat, so it is natural for the breasts to become thinner along with the upper body. If you want to maintain breast size while losing weight, you can try doing some exercises to strengthen the chest muscles.

　　Recommended sports

　　Simple weightlifting:

　　1. Lie on the ground with your knees bent.

　　2. Hold hands tightly and stretch to both sides. Bend your elbows slightly and lift them about 4 inches off the ground.

　　3. Slowly lift the dumbbell upwards and exhale.

　　4. Lower the dumbbell slowly and inhale.

　　Palm pressure variation:

　　1. Kneel on the ground.

　　2. Lean forward and place your hands on the ground. The distance between the hands is approximately equal to shoulder width.

　　3. Keep your back straight and your buttocks tight.

　　4. Slowly bend your arms and lean your chest toward the ground.

　　5. When you reach the lowest point, slowly push your body up and return to the original position.

　　6. Repeat the action 4 to 50 times.

　　Lower body obesity strategy

　　Characteristics: Fat is mainly distributed in the belly, legs and buttocks. It is a pear-shaped body with a relatively thin upper body and a relatively fat lower body.

　　Causes: Mainly determined by genetics Hazards: This type of fat is more difficult to eliminate but does not cause disease

　　Countermeasure: Do stretching exercises for your limbs.

　　Exercise selection: A large part of the reason for thick legs is genetics, and there is basically no very effective way. In addition to running to lose fat, you can only use equipment to tighten the leg muscles. Frequent stretching of the ligaments can help lengthen the lines of the leg muscles, which will make them look thinner. Suitable exercises include body ballet, yoga, aerobic dance, etc., which can achieve a sense of visual extension through body stretching.

　　Recommended sports

　　Cycling: Ride a bicycle for more than 20 minutes a day, or lie down and let your legs do the cycling exercise, 50 times in each direction, counterclockwise and clockwise.

　　Diet policy: Supplement enough high-quality protein

　　Such as shrimp, fish, lean meat, etc. If lower body obesity is accompanied by muscle weakness, edema, cold hands and feet, etc., it is recommended to take more baths or foot soaks while exercising, at least three times a week, to promote blood circulation and strengthen metabolism.

　　After exercise, drink more warm drinks or tea

　　Generally speaking, drinking about 200 ml is enough. After taking a shower, you can drink a little more. Never drink cold drinks, otherwise your chances of losing weight will be reduced. In addition, don’t eat white sugar. You can use brown sugar or honey instead. Don’t eat too much instant noodles, MSG and various convenience foods.