Part 14: Obesity Prevention Plan: Managing Body Temperature, Detailed Card Control, and Detoxification

"Obesity" program

Correcting poor blood circulation

Lower limb obesity

The so-called "lower limb obesity type"

Lower limb obesity is a body type characterized by a large accumulation of body fat, primarily in the buttocks and thighs.

Body fat refers to fat that has not been broken down and has accumulated in the body. When people mention having a lot of body fat...

People generally assume someone is fat, but that's not always the case. Even if someone appears fat...

Even if someone is slim, if they are only obese in the abdomen, buttocks, and thighs, they are still considered to have lower limb obesity.

● EXERCISE LIST

Crocodile Pose: Get rid of lower body fat / Egret Pose: Break down lower body fat

Triangle pose to remove excess fat from the buttocks / Angle pose to remove excess fat from the buttocks

Balance Pose, to remove excess fat from the buttocks and thighs / Warrior Pose I, to remove excess fat from the buttocks and thighs

Warrior Pose II, to remove fat from the buttocks and thighs / Right Angle Bridge Pose, to remove fat from the inner thighs

Knee extension exercises increase thigh flexibility / Knee flexion and lying down exercises remove fat from the front of the thighs.

Ballet poses to strengthen inner thigh muscles / balance postures to remove thigh fat

Camel pose, removes thigh fat / calf stretching exercises, creating I-shaped legs

The bow-drawing posture helps clear lactic acid buildup in the calves / The chair-sitting posture helps remove excess fat from the calves.

Horse riding posture enhances the outer lines of the calves / Eagle pose stretches calf muscles

Big toe stretches relax the calf muscles / Leg stretches break down calf fat.

Change your lifestyle

1. Pay attention to managing body temperature

To promote normal metabolism, a warm body temperature is essential. Every increase in body temperature...

A 1°C increase in temperature can boost metabolic efficiency by 14%. Just like how we don't...

Just as the body is active, so too is its internal system. The body's metabolism continues 365 days a year.

Stop. Now let's learn about the internal environment and develop healthy habits to maintain body temperature.

● Dietary therapy to raise body temperature

To raise body temperature through diet, one must first be able to distinguish which foods are cooling.

What foods are considered "hot" in traditional Chinese medicine? Common "hot" foods are those that raise body temperature.

Foods high in calories include chili peppers, garlic, scallions, sand ginseng, platycodon root, yam, mustard, and beef.

Meat, leeks, schisandra berries, etc.

Especially spicy foods, such as ginger, garlic, cinnamon, and chili peppers.

It is very effective in breaking down fat. The main component of spiciness in food is capsaicin. When you cut a chili pepper open, capsaicin is found between the white parts and has [the following properties:] It is very effective in breaking down fat.

Volatile. Capsaicin can burn fat; ingesting small amounts of capsaicin can promote physical activity.

It helps eliminate internal waste and reduce excess fat. Furthermore, capsaicin can also secrete a substance called...

It contains morphine peptides, which can relieve stress. However, for those with internal heat and inflammation, it may not be suitable.

These foods are not suitable for people with indigestion or ulcer symptoms.

Teas that can raise body temperature include ginger tea and jujube tea. Ginger tea...

After drinking it, the body immediately feels warm, and blood circulation accelerates. It has a sweet taste.

Jujube tea not only warms the body, but also helps restore energy and improve anemia symptoms.

●Lifestyle habits that regulate body temperature

For many women who love beauty, if they can't treat eating as a hobby, they can only meticulously prepare food every day.

They've dressed themselves up. However, for a growing number of women, a drop in body temperature is gradually becoming...

One of the main culprits in attacking women's health. This was observed among women aged 20-30 who visited the hospital.

A closer look at the clothing of female patients reveals that most wear miniskirts even in winter.

In such weather, one should wear thick stockings and boots to protect the feet.

A coat that covers the knees is needed to maintain body temperature. However, going out without any precautions...

"Beautiful but freezing" will lead to big problems.

To address lower body obesity, it's necessary to create an internal environment that prevents fat accumulation.

The so-called "internal environment that prevents weight gain" is a relatively warm internal environment.

Just like people, meat tries to burrow out when it gets hot.

2. Pay attention to details

A woman's lower body is a reservoir of female sex hormones, which can store fat.

Because of the large amount of fat in the lower body, losing weight in this area is extremely difficult. However, even though it's difficult, it's not...

That's impossible. As mentioned many times before, compared to targeting a specific part of the body...

Instead of focusing on weight loss, it's better to find ways to develop a body that doesn't gain weight easily.

● A plan to get rid of obesity

Keeping a record of what you eat each day is very important for people who are trying to lose weight.

Yes. It includes not only three meals a day, but also snacks, drinks, and fish to eat in the tasting area.

All items, including pills, should be included. It's best to also include the time of consumption so that it can be easily identified.

Which foods should be reduced, and how can one be aware of the "time zones of craving" that require attention?

Dieting is a battle against desire; to win the battle against appetite, one must...

A good strategy is very important. Here, we recommend a "self-management plan".

Just like the content here, in order to lose weight, you must pay attention to various small methods.

In particular, addressing lower limb obesity requires not only everyone's efforts, but also...

Only through long-term persistence can one achieve the beautiful legs they've always dreamed of.

Self-management plan

Menu Management

Activity countermeasures

Sports countermeasures

Weight Management

Staple food management

Beverage Management

Snack Management

Interests and Life

Leisure Life

Drinking Life

Stretching exercises and aerobic exercise

Strength training

Permissible weight

concentrated dieting period

Meals consist mainly of vegetables.

No coffee

Cherry tomatoes

Dieting is a hobby, parties are prohibited.

Gatherings are prohibited

Do it every day, 4 times a week

3 times a week

Target weight loss of 5 kg

Dieting break

Lunch variety

One cup of homemade coffee/green tea daily

2 cookies, 1 apple

Use interest to distract yourself from hunger: hiking and cycling.

Attending a party but not eating

Do it every day

Reduce to 1-2 times per week

Reduce to 1-2 times per week

Target reduction of 0 kg

Restricted content

(A promise to myself)

Once per month

It can't grow any longer

● Carbohydrate intake method for getting rid of obesity

Carbohydrates can be broadly divided into two categories: one is artificially produced "refined carbohydrates".

"Water-based compounds"; another type is naturally occurring, unprocessed carbohydrates. When

However, the former is a bad carbohydrate, while the latter is a good carbohydrate.

Artificial refining refers to the removal of impurities from food. This process involves...

In the process of metabolism, some very important nutrients are often destroyed, and carbohydrates are no exception.

For example, white sugar, liquid fructose, white flour, and white rice are representative of refined carbohydrates.

So what are some good sources of carbohydrates? One representative example is...

Brown rice not only provides a feeling of fullness, but it can also lower cholesterol levels in the body.

Replacing white rice with whole grains can significantly reduce calorie intake.

In a single meal, people who eat whole grains consume more nutrients than those who eat noodles with soybean paste, pizza, or instant noodles.

It has far fewer calories. This is because these common takeout foods are also made from highly refined artificial ingredients.

Carbohydrates are a major source of carbohydrates, so they should be consumed in moderation. This way, simply by consuming the right amount...

Carbohydrates can also help prevent obesity. For adult women, it is recommended to consume carbohydrates daily.

Consume 2000-2200 calories on weekdays and 1000-1500 calories on weekends.

3. Pay more attention to detoxification and elimination.

There are many causes of constipation, such as insufficient dietary fiber due to frequently eating fast food.

Nutritional excess, dehydration, and irregular eating habits caused by a diet high in protein and fat

This is due to lifestyle habits, lack of exercise, life stress, excessive drinking, smoking, etc. Therefore, in order to

To prevent constipation, eat less oily food and more vegetables rich in dietary fiber and drink plenty of water.

As a result, drink plenty of water and maintain moderate exercise.

In addition, I would like to recommend another specific method-"bacterial therapy." Lactic acid

Lactic acid bacteria are bacteria that produce lactic acid after consuming glucose. All humans have this bacteria in their bodies.

If you have 2-5 kg ​​of impacted feces, consuming lactic acid bacteria can effectively help eliminate it.

Impacted feces. As impacted feces are expelled, harmful bacteria and toxins in the body can also be eliminated.

Lactic acid bacteria need to be consumed daily because it takes 3 to 7 days for accumulated stool to be eliminated.

Therefore, consistent intake is necessary to achieve the desired effect. However, if consumed on an empty stomach, it can upset the stomach.

Acid can kill lactic acid bacteria, so it is best to consume it after meals.

● Fermented foods and dietary fiber help eliminate toxins.

Fermented foods have a significant detoxifying effect, capable of eliminating toxins and purifying the body.

Environment. After toxins are eliminated from the body, the body's immunity is enhanced, reducing the risk of allergies and other illnesses.

The incidence of the disease will also decrease.

Even with the same food, fermentation can increase its nutritional value. For example,

Cheese and yogurt made from milk contain more calcium than milk itself.

It is also easier to absorb. This is because the nutritional components change during the fermentation process.

For people with poor gastrointestinal function, indigestion, cold body, and blood stasis,

People with poor blood circulation are especially advised to consume fermented foods and dietary fiber.

Dietary fiber is divided into two types: water-soluble dietary fiber and water-soluble dietary fiber.

Another type is insoluble dietary fiber, which is not soluble in water. For people with constipation,

Insoluble dietary fiber is very helpful because it is not absorbed into the body even after it enters the digestive tract.

Digestion aids digestion, increases stool volume, and prevents constipation. Therefore, insoluble dietary fiber is...

It is called an edible gastrointestinal medicine. Conversely, water-soluble dietary fiber absorbs water in the intestines.

After separation, it can solidify loose stools, which is very helpful for diarrhea. Mushrooms, seaweed,

Vegetables and other foods are rich in dietary fiber.