Exercise, acupoints, and lifestyle adjustments for obese individuals with phlegm-dampness constitution

What are the principles of exercise for obese individuals with phlegm-dampness constitution?

Persistence in long-term exercise

As the saying goes, "You can't get fat in one bite," and similarly, "You can't lose weight without exercise." Phlegm-dampness obesity...

People with this condition often feel heavy and easily fatigued, so they should gradually increase their activity level according to their individual circumstances.

To progress, it's essential to maintain a consistent exercise routine. Not only does consistency matter, but each workout session must also be sufficiently long.

Of course, the initial duration can be shorter, 5 to 10 minutes each time, to reduce the occurrence of sports injuries.

To alleviate muscle soreness during the initial stages of exercise, the duration of exercise can be gradually increased until a certain level is reached.

Each workout session should last for more than 60 minutes.

Low-intensity aerobic exercise is more suitable

According to Western medicine, obese individuals with phlegm-dampness syndrome should enhance their body's metabolic processes and appropriately...

To promote energy expenditure, choose low-intensity, long-duration, continuous, and regular exercise activities.

Currently, aerobic exercise is very suitable for people with phlegm-dampness constitution. All moderate-intensity, long-duration full-body exercises belong to this category.

Aerobic exercise, such as rowing, swimming, hiking, running, and cycling, can help with rapid weight loss.

Unlike tearing flesh off one's body, this is both harmful and unnecessary. Dr. Morehouse of the United States believes that weight...

Losing more than 1 pound (1 pound = 0.4356 kg) per week is practically suicide.

Choose the right time and environment

Also, pay attention to the choice of environment. Because people with phlegm-dampness constitution have poor heat tolerance, the duration of exercise should be...

The best time to exercise is between 2 PM and 4 PM when the Yang energy is at its peak, in a warm and pleasant environment. Avoid exercising in the evening.

When exercising in cold environments, try to avoid exercising in hot and humid environments. For those who are overweight...

People with poor physical and land-based athletic abilities should engage in swimming training.

Are there any easier methods to treat phlegm-dampness constitution debt than traditional Chinese medicine?

Among scientific weight loss exercises, brisk walking is one of the most effective methods. Stick to brisk walking...

What seems like a very simple weight loss method is actually the most effective weight loss tool. So when we briskly walk...

What should you pay attention to when doing this? Mainly, keep your chest up and head high, swing your arms naturally, take big steps, and go fast.

When stepping forward, point your toes forward, avoiding pigeon toes (pigeon or splay feet); after stepping forward, land on your heel first, followed by the rest of your feet.

With your toes on the ground, push off the ground with your toes while keeping your knees slightly bent.

Walking on flat ground should generally be done half an hour after a meal. After exercise, a young person's heart rate will...

Generally, the frequency should not exceed 130 beats per minute, and for elderly people over 60 years old, it should not exceed 120 beats per minute.

Aim for 120-140 steps and a heart rate of 120 beats per minute. The intensity should be such that you feel slightly sweaty and breathless while walking, and feel light afterward.

It is best to be relaxed and without dizziness, nausea, or fatigue; conversation is acceptable, but singing is not. Weekly to...

Do this at least three times, each time for at least 40 minutes, for six months. After three months, you'll already notice...

You will see a brand new you after 6 months as your body changes.

How to treat obesity caused by phlegm-dampness constitution?

Spleen and Stomach Meridian Acupoint Therapy

Regulating the spleen and stomach meridians can strengthen the spleen and stomach, and resolve phlegm and turbidity. You can choose to massage the Fenglong and Shuidao acupoints on the stomach meridian.

Fenglong acupoint, Fenglong originally refers to the acupoint in ancient mythology.

Thor. Fenglong acupoint originates from the *Ling Shu* (Spiritual Pivot), specifically the section on meridians. The acupoint is located in the Shen...

Between the lateral aspect of the digitorum longus and the peroneus brevis, this area is rich in muscle.

It is full and bulging, hence the name Fenglong (丰隆). It is also an onomatopoeic word.

The word, borrowing the sound of thunder, suggests that massaging this acupoint can expel dampness and turbidity from the spleen and stomach, much like thunder and rain.

They are all discharged in the same way. The *Huainanzi* (a Chinese classic text) states: "In the third month of spring, Fenglong (a mythical dragon) emerges to..."

Its rain. This acupoint can be found as follows: Locate the knee joint and the outer ankle on the outer side of the leg, and connect them to form...

Draw a line, then find the midpoint of this line. Next, locate the tibia on the leg, 1.5 meters lateral to the anterior border of the tibia.

An inch is approximately the width of two fingers. It can be massaged using the tip of the thumb or middle finger. Generally, it should be done twice a day, each time...

3 minutes. Fenglong acupoint has the effects of resolving phlegm and dampness, and dredging the meridians and activating blood circulation. It is suitable for anyone with phlegm-dampness obesity.

This acupoint can be selected.

Shuidao acupoint, as its name suggests, is the pathway for the passage of fluids. Phlegm-dampness type obesity is due to internal dampness...

Because of the accumulation of dampness, frequently massaging the Shuidao acupoint can promote diuresis, eliminate dampness, and regulate the Sanjiao (Triple Burner). This acupoint is located on the lower abdomen.

The acupoint is located on the abdomen, 3 cun below the umbilicus and 2 cun lateral to the anterior midline. The patient should be lying down; the acupoint is located four finger-widths directly below the umbilicus.

The acupoint is located two finger-widths to the side.

Three-Decoction Meridian Acupoint Therapy

The Triple Burner governs the flow of Qi and the metabolism of fluids, through regulation.

Regulating the Triple Burner Meridian can promote the flow of Qi and diuresis. Therefore, one can select...

Massaging the Zhigou acupoint on the Sanjiao Meridian can help clear heat and drain excess fluids.

It has the effects of stimulating the Triple Energizer and dredging the meridians. When locating the acupoints, locate the back of the hand and wrist.

Four finger-widths above the midpoint of the crease, between the two tendons of the forearm, is the location of this point.

Acupoint. Especially for obese people suffering from constipation, regularly pressing this acupoint can be very helpful.

It has a good laxative effect.

How should obese individuals with phlegm-dampness constitution regulate their mental health?

We know that obese people with phlegm-dampness tend to be mild-mannered, steady, and humble, with a good temper and are good at...

He is patient, unhurried, and slow-paced, giving off a carefree vibe. Even when something extraordinary happens, he remains calm and composed.

There's no need to rush; this is both an advantage and a disadvantage. Being too slow can lead to procrastination.

Pull. She tends to lack ambition at work, often just getting by. And because of her body type, she's also slightly self-conscious.

Humility makes one even less willing to take the lead. Thus, laziness easily leads to a vicious cycle, which is detrimental to weight loss.

Furthermore, their demeanor can give off an impression of incompetence, negatively impacting their career. (Phlegm and dampness)

Obese individuals can use the following two methods for mental conditioning.

Let the traffic reform law

People with phlegm-dampness obesity need to change their mindset and become more active, agile, and relaxed.

Relax a bit; this will help change your phlegm-dampness constitution. Completely let go of any concerns about your body shape.

Put those distractions behind you, participate in more social activities, and interact with more people to improve your mental state.

Broaden your horizons. At the same time, cultivate a wide range of interests and hobbies, and dedicate your energy to things that interest you.

Continuously learn and increase your knowledge. Take time to travel, broaden your horizons, and plan your leisure and vacations wisely.

Time can soothe emotions, regulate Qi, improve physical condition, and enhance health.

Behavioral psychological modification method

One of the most important reasons for developing a phlegm-dampness constitution is prolonged lying down or sitting, and always trying to maintain a certain level of physical activity.

The largest possible body surface area should be in contact with a supportive position; sit if possible, lie down if possible, and never sit.

To correct such lifestyle habits, we should learn from the ancients' saying: "Sit like a bell, stand like a pine, and walk like the wind." These three principles...

This is a behavioral modification method for people with phlegm-dampness constitution. Psychologically speaking, people with phlegm-dampness constitution...

He's overweight and doesn't like to move around. He's completely different from people with a fiery and impatient Yin-deficient constitution.

Another major characteristic of obese people with phlegm-dampness syndrome is that they are slow, leisurely. Therefore, no matter what you do, think it through first.

Do it immediately; don't overthink it, don't hesitate. Put yourself on a moderate level of alertness.

In doing things, you should pay attention to cultivating your courage and decisiveness, and strictly adhere to the principles outlined above.

Plan ahead and do it; don't procrastinate. In other words, young people should be efficient and decisive.

They've become just like old men and women.

In short, those with phlegm-dampness obesity should start with their own behavior, overcome their psychological barriers, and be courageous.

Change your habits.

How can obese individuals with phlegm-dampness constitution regulate their body's pH balance?

Pass

This is a six-word mantra for weight loss for people with phlegm-dampness constitution. Those with phlegm-dampness type obesity have an excess of phlegm and dampness in their bodies. (Dampness)

Its nature is heavy and turbid, so it will hinder the flow of Qi in our body, and over time it will damage Yang Qi, leading to...

This leads to increased humidity. Because of this, this group of people has a poor ability to adapt to the rainy season and humid environments, and cannot...

Tolerant of humidity. In the middle and lower reaches of the Yangtze River in my country, the period from mid-June to early July is typically...

The rainy season. During that time, the sky is overcast for days on end, with continuous rainfall, sometimes heavy, sometimes light. So I...

A proverb circulating in southern China goes: "If the rain lashes the plum blossoms, there will be no sun for forty-five days."

continuous

Rainy weather, high temperatures, and high humidity are the main characteristics of the plum rain season. Overweight people with phlegm and dampness constitutions dread the plum rain season the most.

Season. Try to avoid spending time in damp places to prevent external dampness from harming your health. If possible, you can...

Use a dehumidifier or place desiccants in the corners to maintain moderate indoor humidity; turn it off during rainy weather.

Open doors and windows promptly after the weather clears to ensure air circulation. Those with air conditioning can take additional measures.

Cooling and dehumidifying methods will lower the air temperature to 23-26℃ and the relative humidity to 50-60%; if not...

If there is air conditioning, the room temperature and humidity can be regulated by means of lighting, opening and closing doors and windows (for ventilation as needed).

To remove dampness.

If you can tolerate the taste of traditional Chinese medicine, you can burn some angelica or mugwort at home.

Herbs can also effectively remove moisture from the house, but it's important to note that when burning herbs, you must have...

Someone should be nearby to watch out for any potential fires. Carry rain gear when going out to prevent getting wet; do not...

Sit in a cool, damp place. To overcome the effects of damp, rainy weather on those with phlegm-dampness constitution, we...

You can take appropriate precautions based on the weather forecast. If the outdoor humidity is too high, avoid outdoor activities.

When the weather is bad and foggy, the air is more humid, and people tend to...

Feeling particularly sleepy, and sleeping time will correspondingly be longer; those with phlegm-dampness constitution should pay special attention to this, especially at noon.

The rest period should not be too long, lest the external dampness of the weather combine with the internal dampness of the body, further obstructing the flow of Qi.

In addition, when the weather is fine, we should engage in more outdoor activities to promote the flow of Yang energy and improve circulation.

Our Qi (vital energy) can be utilized. Sunbathing is beneficial; bathing should be done in hot water, until the skin feels slightly warm.

A red complexion and profuse sweating are ideal; clothing should be loose-fitting, made of breathable and moisture-wicking fabrics such as cotton, linen, and silk.

It is made primarily of natural fibers, which helps sweat evaporate and removes moisture from the body.