There are many ways to lose weight. When choosing a method, physical methods and dietary reduction should be the primary focus, rather than oral medications. Weight loss tips: Secret tricks that can help you regain a slim figure, whether you're overweight in the upper body, lower body, or all over. If you have lower body obesity, soft muscles, are prone to phlegm and edema, don't lose weight even with a small diet, and have cold hands and feet, the following is recommended: 1) Take frequent baths or foot baths (soaking your feet) at least three times a week to promote blood circulation and enhance metabolism. 2) Never diet haphazardly or use inappropriate weight loss methods like the "apple diet" or the "seven-day fast." People with this type of obesity need methods that can both lose weight and nourish the body to succeed. 3) Drink plenty of warm beverages; never drink cold beverages. Otherwise, the chances of successful weight loss will be greatly reduced. 4) Eat some spicy foods, such as ginger, pepper, Sichuan peppercorns, and chili peppers. These have a significant warming effect on the body and will boost basal metabolic function. 5) Don't eat white sugar; use brown sugar or honey instead. Avoid instant noodles and MSG. Specific methods can be roughly divided into the following: Diet: Ancient Chinese longevity and health preservation methods advocate a light diet, which is indeed beneficial to health. Scientists point out that excessive salt intake easily leads to high blood pressure. Obesity is not related to salt; however, when salt intake is excessive, the body physiologically needs to drink more water. Excessive water intake weakens the spleen and stomach's digestive function, causing edema-related obesity. Therefore, it is recommended to eat light foods regularly and reduce salt intake, generally 5 grams per day is appropriate. Scientifically arrange three meals a day: Under normal physiological conditions, most people are accustomed to three meals a day. The body's greatest energy expenditure is in the morning. Since the stomach is empty after a night of digestion, if breakfast is skipped, the energy consumed throughout the morning will rely entirely on the previous day's dinner, which is far from meeting nutritional needs. Lunch, often eaten quickly and in large quantities when hungry, often exceeds the total intake of breakfast and lunch, leading to excess calories stored as fat and causing weight gain. Many obese people, especially women, often skip breakfast in an attempt to lose weight. Over time, this can easily lead to acute gastritis, gastric dilatation, acute pancreatitis, coronary heart disease, and myocardial infarction. Eating late-night snacks generates excess energy, which is then stored as fat, easily leading to weight gain. Therefore, avoiding anything within three hours of bedtime is the ideal way to lose weight, especially avoiding alcohol and meat. Weight loss teas: Weight loss teas have been proven through functional and toxicological experiments to promote fat metabolism and decomposition, maintain normal physiological functions, and overcome the drawbacks of other weight loss products such as meal replacement, absorption-enhancing, and nerve-suppressing products that disrupt eating habits, reduce bodily functions, and induce other diseases. Better weight loss tea products are those that have no rebound effect, no diarrhea, no fatigue, no feeling of fullness, no anorexia, and no toxic side effects. They are truly green and high-grade weight loss tea products and also have pharmacological effects such as detoxification, skin whitening, cholesterol reduction, prevention of arteriosclerosis, weight loss, anti-inflammation, and anti-aging. It contains a large number of active fat-clearing factors, which can promote fat metabolism and decomposition, accelerate the burning of excess body fat, maintain fat metabolism balance, and fundamentally prevent fat accumulation in the waist, abdomen, and buttocks. High-protein weight loss: Processed carbohydrate foods can cause obesity, uncontrollable hunger, and appetite. Therefore, restricting carbohydrate intake and consuming a large amount of high-protein foods can reduce weight and maintain a slim figure. This diet lasts for two weeks. During the 14-day plan, patients can only eat a moderate amount of vegetables, but can eat enough milk, eggs, meat, and fish. This puts the body into a state where it relies on fat rather than carbohydrates for energy. Control staple foods and limit sweets: If the original food intake is large, staple foods can be reduced gradually, reducing 50 grams per meal. Gradually control staple foods to about 250-300 grams. Staple foods such as wheat, rice, and some miscellaneous grains can be selected, but the amount must be strictly limited, and the habit of eating until 70-80% full should be developed. Foods high in starch and sugar, such as sweet potatoes, potatoes, lotus root starch, jam, honey, candy, candied fruit, malted milk powder, and fruit juices, should be eaten sparingly or avoided altogether. Foods high in fat, such as peanuts, walnuts, sesame seeds, various animal oils, butter, and fried foods, should also be limited. Side dishes can include lean meat, fish, eggs, soy products, and vegetables and fruits with lower sugar content. Vinegar for weight loss: A vinegar craze has emerged both domestically and internationally; for example, obese people in the United States and Japan are using vinegar for weight loss. Vinegar contains volatile substances, amino acids, and organic acids. It has been reported that taking 15-20 ml of vinegar daily can have a certain weight loss effect. Japan produces a product called "Brown Rice Vinegar Essence," which is a solid granule that is convenient to carry and take; taking 20 granules daily for a month can show noticeable weight loss results. A health vinegar produced in Shanghai is also very good. In daily life, there are many ways to consume vinegar: it can be used as a dipping sauce for food, mixed with raw food, or added to soup to improve appetite. Dietary fiber for weight loss: Fiber can hinder food absorption. In the stomach, fiber absorbs water and expands, creating a larger volume and a feeling of fullness, which helps reduce food intake and plays a role in weight control. Eating fiber-rich foods allows for better digestion and absorption within a certain timeframe, followed by waste excretion. People with high fiber intake chew more, slowing down their eating speed and allowing the small intestine to absorb nutrients more slowly, preventing a rise in blood sugar levels. Since dietary fiber promotes intestinal peristalsis, excessive consumption naturally reduces constipation and lowers the incidence of colorectal cancer. Therefore, obese individuals should consume more fiber. Adequate water or soup intake: Drinking water is essential for daily life. In summer, watermelon and tomatoes can quench thirst. Watermelon juice and winter melon soup are diuretic. Excessive water restriction can disrupt sweat gland secretion in obese individuals, hindering body temperature regulation. In particular, concentrated urine and difficulty in eliminating metabolic waste can cause symptoms such as thirst, headache, and fatigue. Adequate water intake replenishes fluids and regulates lipid metabolism. Drinking soup is beneficial to health. Studies have found that soup is a good appetite suppressant. Therefore, some obese people use soup to lose weight. Drinking more soup during meals can reduce the intake of staple foods, thus achieving weight loss. Eating slowly: Slowing down the eating speed during meals can also help with weight loss. Japanese researcher Nakamura observed that obese men finished the same amount of food in 8-10 minutes, while underweight men finished in 13-16 minutes. He also investigated the number of chews: obese men chewed 7.7 times, obese women 8.1 times, while average men chewed 8.9 times and average women 9.4 times. He then conducted a weight loss experiment using slower eating speed, finding that obese men lost 4 kg after 19 weeks, and obese women lost 4.5 kg after 20 weeks. Therefore, Nakamura points out that when food enters the body, blood sugar rises; when blood sugar reaches a certain level, the brain's appetite center sends a signal to stop eating, often because too much food has already been consumed. Therefore, eating quickly can lead to obesity. Slowing down your eating speed can effectively control your food intake and help with weight loss. Therefore, chew your food thoroughly and slowly. Limit alcohol consumption: The main component of alcohol is ethanol, which is high in calories and promotes fat deposition in the body. Each liter of alcohol produces 7 kcal of energy. While proteins, carbohydrates, and fats also produce energy (1 gram of protein and carbohydrate each produce 4 kcal, and 1 gram of fat produces 9 kcal), they contain beneficial components. Alcohol, on the other hand, only contains calories, which directly contribute to weight gain. It has been calculated that a large bottle of beer is roughly equivalent to half a bowl of rice. Especially for those who like to drink after meals or before bed, frequent heavy drinking combined with high-calorie foods can lead to excess calories, increased subcutaneous fat accumulation, and weight gain. Eat less lean pork: 100 grams of lean pork contains 16.7 grams of protein but a whopping 28.8 grams of fat. Lean pork is not actually a high-protein, low-fat food. Its fat content is higher than its protein content. Therefore, eating too much lean pork will significantly increase the intake of animal fat. A person's weight is related to the amount of calories they consume. Drink less coffee: Coffee stimulates gastric secretions and increases appetite. Coffee contains [unclear - possibly a substance or ingredient], which can significantly increase the level of free fatty acids in the blood, and these are raw materials for the liver to synthesize triglycerides. People often add sugar to their coffee. Therefore, people who like to drink coffee not only cannot lose weight, but may actually tend to gain weight.
Replenish:
For the lower back, please refer to the following points:
1. Eat more foods high in dietary fiber
Dietary fiber can slow down the release of energy from food, thus reducing the accumulation of fat in the body. The recommended daily fiber intake is 20-25 grams. Fruits, vegetables, and grains are high in fiber, while meat contains almost none.
2. Eat more soy products
Soy products are also excellent low-fat foods, and are rich in vitamins and protein. It's important to consume appropriate amounts of soy products daily, such as tofu, soy milk, and soy beverages.
3. Eat more protein and less fat.
Protein can boost your metabolic rate because your body needs to expend energy to digest it. For every 100 grams of protein you ingest, you need to burn 25 grams, meaning you actually consume 75 grams. Conversely, for every 100 grams of fat, you only burn 10 grams, leaving 90 grams in your body.
4. Eat more foods rich in vitamins
Vitamins are known as essential nutrients for maintaining life, highlighting their crucial role. Among vitamins, some are essential participants in the body's fat metabolism, such as vitamin B1, which plays the following role in weight loss:
a. It helps achieve weight control by promoting oxidation and overall metabolism;
b. It directly regulates and enhances metabolism, comprehensively improves bone and muscle development, promotes fat metabolism, and directly has a weight loss effect.
5. Eat a good lunch and a light dinner
If you consume 60% of your daily calories before 2 p.m., and leave the rest for dinner, the secret is to eat dinner earlier, making lunch the main meal, and eating less at dinner.
Remember, the right exercise combined with a proper diet will yield twice the results with half the effort.
