2023-09-01 04:00:00
“Perfect body shape” has caused many people to have body anxiety problems, and it has also made weight loss a lifelong topic. With the rise of health awareness, the era of paper people has become a thing of the past. Modern people no longer regard “thinness is beauty” as a standard. Experts remind you to get rid of the vicious circle of being kidnapped by weight numbers and do so!
Physician Guo Qianhua said that the current trend of weight loss is to have a slim, muscular, and healthy body shape. Therefore, many people fall in love with the gym and report to the gym every day, hoping to have a standard, lean, and good figure that everyone admires.
The key to good posture is “the amount of body fat”
She reminded that the amount of body fat is an important key to affect the body shape. The correct way is to reduce the fat first and then increase the muscle. Because when there is a lot of muscle mass, the body’s basal metabolic rate will increase, making it difficult to accumulate fat, and the body will look younger.
normal body fat percentage
․ Men: Between 14~23%․Female: Between 17~27%
Guo Qianhua pointed out that if you lose weight through dieting, you will only lose water and muscle instead of fat. Instead, it will cause dry skin, lower body metabolic rate, and may also reduce the chest, cheeks, etc., and retaliatory diet will lead to weight gain posed health risks.
Principle 1 High-quality protein helps reduce fat
A correct diet and weight loss plan can improve health and good posture, and reduce the chance of subsequent yo-yo effects. Nutritionist Huang Weijie mentioned that eat more foods with low calorie density, such as brown rice, sweet potatoes, fresh vegetables, and high-quality protein.
Nutritionist Wu Yingcheng explained that sufficient high-quality protein is the key to building muscle. In addition to the common soy products, eggs, fresh milk, chicken breast, pork loin and fish, etc., they can all provide the nutrients needed for muscle growth. For the elderly with bad teeth, the food can be softened by cutting into small pieces or stewing for a long time, making it easier to ingest.
Weight loss is a long-term plan. Huang Weijie said that diet control is not easy. Every time you gain or lose weight, it will affect your mood and cause the stress hormone (cortisol) to rise. It will make the road to weight loss more difficult and increase the chances of diabetes and heart disease.
Principle 2 Exercise regularly to build muscle strength
Posture management is by no means an easy task. In addition to a diet plan, you also need to develop a good lifestyle and exercise habits. He reminded that regular exercise training, at least 150 minutes a week, can moderately increase muscle mass and also help reduce body fat.
Do not want to go to the gym, fitness coach Eric shared the hip and leg training methods that can be easily done at home, including squats, split squats, side squats and side leg lifts, each movement is performed 12 times, a total of 3 groups. These movements can be done easily even if you don’t have much room for activity or professional equipment at home.
Principle 3 Precise management of body posture for medical beauty and fat loss
In addition, with the advancement of medical technology, lazy people who want to be thin can also choose “precision exercise” to manage their body shape and make their body firmer. Guo Qianhua said that eating less and exercising more sometimes still fails to achieve the ideal body curve in mind. In some local areas of the body, it is difficult to achieve the ideal curve.
Through non-invasive medical beauty and fat reduction treatment, use the principle of cold and heat to eliminate deep and superficial fat, and finally strengthen metabolism to sculpt the body line.
For superficial fat, it can be heated by high-frequency electric field to reduce fat activity and the subsequent reaction of inducing fat metabolism; for deep fat, through a low-temperature condensation system, it can target stubborn fat that is easy to accumulate but difficult to eliminate, such as waist, abdomen, back, legs, etc. Local treatment can reduce the thickness of fat and create a healthy and beautiful micro muscle.
Guo Qianhua mentioned that in order to make the body curve more symmetrical, you can also use the power axle technology and negative pressure of Wisdom Curve to attract the skin tissue, deeply stimulate the massage to strengthen the fat metabolism in the deep and shallow layers, improve the firmness of the body line, and achieve body sculpture good effect.
She appealed that the effect of medical aesthetic treatment varies from person to person, and it is not guaranteed that everyone will have the same effect. If you have an obesity problem, it is recommended to lose weight first, and then ask a professional doctor to evaluate the plan, and then choose a course of treatment that suits you following two-way communication.
Ask the Experts:Guo Qianhua, Attending Physician of Guangze Clinic、Nutritionist Huang Weijie、Nutritionist Wu Yingchengfitness trainer Eric
Text / Huang Huimei, pictures / Huang Huaixian
Further reading:
The quality of immunity is actually related to the amount of “muscle”? !Expert Advice: Gaining Muscle, Losing Fat, Fighting New Coronavirus 2 Keys
Top 5 Fitness Supplement Guide!These are the must-eat nutrients for muscle-building sports groups
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