Symptomatic weight loss methods for 3 types of obesity

What kind of fat "fruit" are you?

In fact, there are not many people who are truly "fat", that is, people who are fat from head to toe. Even those who look thin may not be in good shape. They are likely to suffer from excessive local fat accumulation. To understand your situation, you can first conduct a self-test and choose "yes" on the question that suits your situation. After you finish the question, you will know what kind of "fruit fat" you are. You can also invite friends to come and test it with you:

1. There is obviously a swimming ring on the stomach, and the small belly is very prominent;

2. The buttocks are very fleshy, the thighs are very thick, and the center of gravity seems to be stable;

3. The most common position every day is sitting;

4. The upper body is not fat and the face is not big;

5. Love to eat rice and pasta, and must eat it almost every meal;

6. The thinnest part of the ankles can be pinched, and the meat on the whole body is very weak;

7. I have no energy all day, and I always seem to be unable to stretch my waist straight;

8. I love meat very much, like fried and grilled food;

9. The legs are thin, the hands are not fat, and the limbs have no flesh;

10. The whole body looks very uniform, and there is no place particularly fat;

11. When you walk too much, you can easily wear out the roots of your thighs;

12. I am too lazy to move and don't like to exercise;

evaluation results

Those who choose yes on questions 1, 3, 5, and 9 belong to the "apple type", those who answer yes on questions 2, 4, 8, and 11 are "pear type", and the remaining questions 6, 7, 10, and 12 are "banana type".

A. Apple type

The fat of this type of person is accumulated in the waist and abdomen, so it forms a situation where the middle is fat and the ends are pointed. This is also the most unhealthy type of obesity, because the inside of the abdominal cavity is home to important organs of the human body. People with apple-shaped bodies have lower sugar utilization rates in their bodies, so their blood sugar is generally high. Most apple-shaped people like to eat rice and dough, and these food crops immediately turn into sugar, so the quantity of food in this area must be controlled.

B. Pear type

There is a lot of subcutaneous fat accumulated, prominent on the buttocks and thighs, and the body feels light at the top and heavy at the bottom. Pear shaped people like to eat meat and fried food, which are all high in fat content, so they must eat less. The majority of pear shapes are women, because women have much higher subcutaneous fat accumulation than men, so the important thing for this type of body shape is to reduce fat rather than lose weight. The same volume of fat is only 1/3 of the weight of the muscle, so the weight is not heavy, but it may have a lot of fat and a poor body shape.

C. Banana type

These people always give the impression that they are not energetic and upright because their muscles are too small to "support" their bodies, so these people are not likely to gain weight. But if you get fat, it becomes uncontrollable and it will be very difficult to lose weight, because in fact there are no muscles on your body, it is all fat, and the meat will be in lumps when you pinch it. This type of person needs to strengthen exercise.

How should "apple" people lose weight?

Apple-shaped fat people, also known as central obesity, are intuitively apple-shaped figures, with thin limbs and hands and feet, and an apple seems to be hidden on their stomach. Their fat is mainly concentrated in the abdominal wall and abdominal cavity. This group of people is mainly white-collar workers such as IT, civil servants, and financial personnel. The characteristics of these groups are: long sitting time every day, a general lack of active exercise, and the most prone to obesity. Therefore, from the overall perspective of people with apple shapes, weight loss should start from both diet and exercise strategies.

"Apple-shaped" eating strategies

1. Reduce staple foods

The focus of weight loss on an apple-based diet is "how to reduce staple foods and still feel full." You can eat some hot greens or lettuce salad before dinner, and you can eat less white rice! It's best to have the staple food. Just eat half of the rice and noodles, and fill your stomach with vegetables and protein!

You can eat more OK foods: vegetables, mushrooms, fish and shellfish, tofu, low-fat yogurt

Try to reduce the portions of NG food: rice, noodles, taro, pumpkin, sweets, juice

2. Eat slowly

People who eat too fast can easily eat too much food before they feel full! If an apple-shaped bobbin wants to change this situation, it must control its eating speed as much as possible.

"Apple" exercise strategy: walking to lose weight

Walking to lose weight and exercise is the best way for apple-shaped people to lose weight. When you walk to lose weight, you need to pay attention to the following:

1. The pace should be as fast as possible and never slower than walking. Special attention must be paid to maintaining the pace, which should generally not be less than 140 steps per minute.

2. Each walk can last for 20 minutes before excess fat in the body can be effectively consumed.

3. Pay attention to the walking posture. The head should be slightly raised, the upper body should be slightly tilted forward, the shoulders should be relaxed, the back should be straight, the abdomen should be slightly retracted, the heels should touch the ground first, the steps should be as light as possible, the arms can be naturally swung at right angles, breathing evenly, and the mind should be focused. It would be better if you can simulate a racing walking posture and gait.

4. Slowly increase the amount of exercise: For example, walking for only 30 minutes a day in the first week, which is slightly slower; in the second week, you can increase it by 10 minutes a day; until one month later, you can persist for 40 minutes a day.

How should "pear type" people lose weight?

Pear type obesity refers to a figure in which the upper body is thin, but the thighs, buttocks, and lower abdomen of the small body are relatively fat. This figure will be visually pulled downward, making people appear thick and short. Most Asians are pear shaped obese, especially girls. It is not easy to lose weight with pear obesity, especially for women, where a thick layer of orange peel fat forms around the thighs and buttocks, which is where the effect of dieting is difficult to show. Therefore, a pear shape should be more focused on exercise and make some fine-tuning in diet.

"Pear Type" Exercise Strategy: Jogging Aerobic Weight Loss

Jogging is a wonderful way to lose weight especially for pear-shaped obese people. Jogging is aerobic exercise that consumes energy throughout the body and strengthens the deep muscles of the body. Because jogging focuses on moving the muscles of the lower body to become stronger, more muscle tissue will be used in the waist and abdomen areas that cannot be exercised normally, so that people with pear shapes lose weight quickly.

Jogging requires long-term persistence. This will not only reduce body fat, but also improve lower body obesity. However, it should be noted that you need to do very slow and long jogs, preferably no less than 30 minutes each time.

Other aerobic exercises, such as swimming, yoga, etc., are also good options for pear body exercises.

"Pear type" diet fine-tuning

However, diet is still something that cannot be ignored. Because pear shaped people like to eat high-fat foods or fried foods such as fried chicken, cake, potato chips, ice cream, fried rice, fried noodles or French fries! Therefore, for people with pear shapes, the dietary strategy must be to minimize their oil intake, and the amount of staple foods does not need to be deliberately reduced!

You should eat more OK foods: vegetables, mushrooms, fish and shellfish, white meat, rice, pasta

Try to eat less NG food: fried chicken, red meat, cream, chocolate, other snacks with high fat content

How do "banana-type" people lose weight?

A person with a banana-shaped figure has the shoulders, chest, and buttocks that look similar, and there is no obvious waist curve. Whether he is thin or fat, he is all body shaped. When he is thin, he looks like a cucumber and when he is fat, he looks like a bucket. Because the thick fat wraps around important organs,"banana-type" people lose weight by dieting is also ineffective. Therefore, if "banana-type" people want to lose weight, they mainly rely on exercise. Because only exercise can change the distribution of body fat and reduce the accumulation of fat around internal organs, which is difficult to achieve by relying on diet and drugs to lose weight.

Banana-style exercise strategy

When exercising, banana-shaped people should first slowly exercise their basic physical strength, gradually strengthen muscle strength, endurance and body softness, then carry out weight training, and participate in dynamic sports such as aerobic exercise, rope skipping, and swimming. Only by this kind of targeted and step-by-step muscle training will you see obvious weight loss effects.

1. Do weight training 3 to 5 times a week

You can carry a bag of sand at home (if you don't have it, use dumbbells or buckets instead), carry it around at home, or carry it when you go up and down stairs. Practice 3 - 5 times a week. Persistence for a period of time will make your muscles start to strengthen, and the changes in your body shape will make you happy.

2. Learn to dance hip-hop

Another way that is very suitable for banana-type people to exercise to lose weight is to learn to dance! In particular, it is recommended to learn hip-hop or jazz dance that has a certain intensity and fun. During your dancing, you can easily exercise your body muscles that you usually use less frequently through each movement, so that you can lose weight quickly.

"Banana-type" diet fine-tuning

Adjustment of diet is also to strengthen muscle growth and eat more foods that are good for muscles. So you need to eat more protein, such as beef, eggs, etc. After persisting for a period of time, you will find that you have become healthier and stronger, have more energy, and have a better shape.

You should eat more OK foods: beef, eggs, fish and shellfish, milk, tofu, vegetables

Try to eat less NG food: cream, sweets, juice, fried chicken, hamburgers, cola, etc.