Puff tribe wants to get back the curves? Nutritionist: Remember the 7:2:1 ratio to lose weight healthily

Are you one of those "puff tribe" people who have a normal weight but high body fat, unclear body lines, and loose and weak muscles? careful! Excessive body fat not only affects your body shape, but is also the culprit for the three highs and cardiovascular diseases. What should Puff Girl do if she wants to successfully get rid of body fat and regain her graceful figure without hurting her body? Nutritionists say that the key is to keep in mind the 7:2:1 ratio principle of diet, exercise and emotional control!

Are you one of those "puff people" who are thin on the outside but fat on the inside? This is how you look at excess body fat!

However, how can people know whether they belong to the "puff tribe" who are thin on the outside but fat on the inside? Nutritionist Zhao Hanying said that the key to identifying people with this physique is that they appear to be slim or normal in appearance, with a body mass index (BMI) that meets the standard, but their body fat percentage is significantly higher than the standard.

According to the National Health Service, the normal body fat percentage for men should be between 14% and 25%, while for women it should be around 17% to 30%. And depending on age, there will be slight differences in the standards. Generally speaking, the body fat percentage for men under 30 years old should be ≤20%, and for women it should be ≤25%; while the body fat percentage for men over 30 years old should be ≤25%, and for women it should be ≤30%.

Don’t underestimate the problem of excessive body fat! Negligence may lead to three highs and cardiovascular diseases

But it is worth noting that due to the westernization of diet and changes in work patterns, modern people often have problems with long periods of sitting and lack of exercise. Over time, it is easy to become a "puff tribe" with normal overall weight but too much body fat, unclear body curves, loose and weak muscles, panting after the slightest movement, and prone to sports injuries during exercise.

In order to ensure your own health, in addition to developing the habit of measuring your body weight regularly, people should also remember to check their body fat percentage from time to time.

Once its seriousness is ignored and not properly improved, the body fat will continue to accumulate, which may cause the visceral fat to increase, leading to high blood pressure, high blood lipids, and high blood sugar in the future. The risk of cardiovascular disease may be greatly increased, so you must be careful! Therefore, if you want to ensure your own health, in addition to developing the habit of measuring your body weight regularly, people should also remember to check their body fat percentage from time to time.

Don’t rush to move if you want to lose weight! To prevent sports injuries and lose weight healthily, nutritionists recommend the 7:2:1 principle

As for, if you accidentally find that you have a high body fat percentage, how should you improve it? In this regard, nutritionist Zhao Hanying pointed out that when it comes to reducing body fat, I believe many people often think that getting moving quickly and exercising more is a good way to effectively gain muscle and reduce fat.

But in fact, for those who have excess body fat and relatively little muscle mass, if they just exercise randomly and do heavy training, the fat-burning effect will be limited. In the case of insufficient muscle endurance and insufficient muscles to support weight, it is more likely to cause burden on the ankles and knees, and increase the incidence of sports injuries.

Therefore, nutritionist Zhao Hanying emphasized that if the puff tribe wants to regain their health, they should keep in mind the 7:2:1 ratio principle of diet, exercise, and emotional control. That is to say, start with changing improper eating habits (70%), then combine it with moderate stretching and aerobic exercise (20%); and learn to release stress and maintain emotional stability (10%), which are the keys to getting rid of annoying fat in a healthy way.

In particular, eat a balanced diet with the six major food groups, and try to use spices such as garlic, ginger, white pepper, turmeric powder, cinnamon powder, etc. instead of thickening, sweet and sour cooking methods to reduce calorie intake and help promote metabolism. At the same time, consuming different types and colors of fresh fruits and vegetables to supplement the essential vitamins and phytochemicals is a good choice to effectively prevent the body from being in a state of chronic inflammation.

For those who have excess body fat and relatively little muscle mass, if they just exercise randomly and do heavy training, the fat-burning effect will be limited. In the case of insufficient muscle endurance and insufficient muscles to support weight, it is more likely to cause burden on the ankles and knees, and increase the incidence of sports injuries.

BMI standard does not necessarily mean health! OL's health checkup was full of red, it turned out that it was too much body fat that caused the problem

In addition to teaching everyone the correct proportion principles and dietary secrets for fat loss and weight loss, nutritionist Zhao Hanying also shared that she had recently admitted a 32-year-old office lady to the weight loss clinic. She was 160 cm tall and weighed 48 kg, which completely met the BMI standard recognized by most people. However, the health check-up report was full of red words. Not only did he have problems with high cholesterol and high blood sugar, but after questioning, it was also found that his bowel movements were not smooth, and he often had a bowel movement only once every 2 to 3 days. He also has very poor physical strength. He would become out of breath and dizzy just by walking or climbing stairs, but he couldn't find the reason.

Unexpectedly, when arranging for her to undergo relevant examinations and physical age tests, it was discovered that not only was her age equivalent to that of a middle-aged person over 50 years old, but her body fat percentage was as high as 35% despite her slim appearance. From this, we can see that the cause of the above symptoms is closely related to excessive body fat and insufficient muscle mass.

Therefore, in order to prevent his health from continuing to deteriorate, he is advised to actively correct his past incorrect eating habits, including quitting high-sugar shaken drinks; reducing the intake of fried foods and replacing them with roasting, low-temperature stir-frying, cold salad and other cooking methods. They also changed their previous habit of not eating fruit, significantly increased their intake of fresh fruits and vegetables, and changed their afternoon tea snack to sugar-free soy milk and a portion of fruit.

At the same time, do 20 to 30 minutes of aerobics, yoga and stretching exercises every day. After one month, the body fat percentage was successfully reduced from 35% to 32%; after two months, it was reduced to 28%; and after five months, it was successfully reduced to 24%. After more than 5 months of persistence, not only did my body become lighter and my physical strength improved significantly, but my clothing size also dropped from M to XS, 2 sizes smaller.

[Nutritionist's Tips]:

Although everyone wants to be strong and slim, the lower the body fat, the healthier it is not necessarily. However, nutritionist Zhao Hanying reminds us that once the body fat percentage is lower than a certain standard, it may affect the body's hormonal balance and cause premature aging! And depending on the brand of the body fat meter and the time of measurement, the body fat percentage will also vary. Therefore, it is recommended that the public do not worry too much about slight fluctuations in the numbers, but instead compare themselves with their past selves and gradually make themselves meet health standards.