Losing weight is so difficult! How to treat lower body obesity?

Many female office workers sit for long periods of time and do little exercise. Even if they eat in moderation at three meals a day and reduce the amount of desserts and snacks for afternoon tea by half, they still cannot get rid of the problem of lower body obesity. After all, is there any hope for a fat lower body? Doctors say that lower body obesity is divided into three types: fat type, muscle type and edema type. They must be distinguished and the right weight loss method must be chosen to achieve the goal of regaining a slim figure as soon as possible.

All the fat is in the hips and thighs! There are three common types of lower body obesity

In terms of obese body types, the most common ones are "apple-shaped" and "pear-shaped". An apple-shaped body is characterized by fat in the waist and abdomen, which increases the risk of cardiovascular disease; whereas a pear-shaped body is characterized by so-called lower body obesity, mainly in the hips and thighs, which affects the external body shape and has a slightly lower impact on internal health, but it should not be ignored!

Family medicine physician Xu Hao said that there are three common types of lower body obesity: fat type, muscle type and edema type. Many women show obesity in a mixed form. Because the improvement methods are different, they should be identified before formulating a weight loss strategy to achieve twice the result with half the effort.

Get rid of fat-type lower body obesity. Local slimming devices don't work.

Fat-type lower body obesity, as the name suggests, means too much fat accumulates in the buttocks and thighs. Because there is too much subcutaneous fat, the skin feels loose and soft when pulled up, which is the characteristic of this type. This group of people often have problems with the three highs, so they should pay special attention to the control of blood sugar, blood pressure and blood lipids. They should also carefully control dietary calories, eat less sweets, and exercise according to the "Exercise 333" principle.

The so-called "Exercise 333" means exercising at least 3 days a week, accumulating 30 minutes a day (30 minutes at a time, or 3 exercises, 10 minutes each time), and each heart rate reaches 130 beats per minute. Some people may ask, how do I know if my heart rate has reached 130 beats per minute? In fact, it is an exercise intensity that will make you sweat and pant, but not so intense that you can't speak.

Doctor Xu Hao emphasized that if you want to get rid of fat-type obesity, relying solely on the lazy weight loss method that claims to use vibration of an instrument to achieve local fat burning is actually not feasible. The fundamental way is to rely on exercise on your own. For those with obese lower body due to excessive subcutaneous fat, it is recommended to choose sports that focus on lower body activities, such as cycling and flywheel, which are better for burning fat, losing weight, and sculpting the lower body lines.

To improve muscle obesity, you must stretch after exercise

Some people have particularly thick buttocks and thighs. When they exert force, obvious muscle lines can be seen. The touch does not feel loose and soft, but full and elastic. This is muscular lower body obesity, which usually occurs in athletes.

To improve this type of lower body obesity, stretching after daily exercise is essential to lengthen the leg muscles and make the lines of the lower body softer. In addition, injecting botulinum toxin is another very effective option, but the injection will affect muscle strength to a certain extent. People who exercise regularly must know this before the injection.

Sitting or standing for a long time, eating too much salty food! Common edema-type obesity in the lower limbs

Edema-type lower body obesity often occurs in office workers who sit or stand for long periods of time, resulting in poor circulation in the lower limbs. It is often accompanied by symptoms of varicose veins. If you gently press the tibia of the calf, you will find that there is a slight depression and the skin rebounds slowly. Ways to improve edema-type obesity are to move more, sit and stand less. It is recommended to wear elastic socks during the day, do massage frequently when you get home from get off work at night, and lift your legs 90 degrees against the wall for about 20 to 30 minutes before going to bed, or sleep with your feet on a pillow.

In addition, people who eat too much salt, pregnant women who are affected by hormones, or patients who need to take steroids are also prone to lower body edema. In addition to reducing salt in the diet, pregnant women and patients taking medication should consult a doctor and seek appropriate methods to reduce edema.

Too much visceral fat! Apple-shaped obesity increases risk of cardiovascular disease

As for the apple-shaped body, which is commonly known as "medium-wide obesity", due to too much visceral fat, the waist and abdomen are particularly large. When the waist-to-hip ratio of men is greater than 0.9 and that of women is greater than 0.85, or the waist circumference of men is greater than 90 cm and that of women is greater than 80 cm, the risk of developing the three high diseases and cardiovascular diseases in the future will be much higher than that of ordinary people. Compared with pear-shaped lower body obesity, the potential harm to health is greater.

To eliminate the terrible visceral fat, in addition to diet control, you also need to rely on regular whole-body aerobic exercise, such as brisk walking, jogging, swimming and rhythmic gymnastics, which are all good choices. Because people with moderate to wide obesity are at high risk of the three highs and cardiovascular diseases, in addition to following the "Exercise 333" principle in their daily exercise, Dr. Xu Hao also emphasizes the importance of warming up before exercise and stretching exercises after exercise.

Whether it is warm-up before exercise or stretching exercises after exercise, you must complete each for 3 to 5 minutes. Because warm-up can prevent acute sports injuries, adequate stretching exercises can allow the body to adapt to changes in the external environment and reduce the occurrence of acute heart diseases such as myocardial infarction.