Apple-shaped body waist fat 1-day menu to eliminate constipation

Do your sturdy arms and back always make you look much bigger than other women of your age? The above problems are a problem for many women with an "apple-shaped body". Because the fat in this group is concentrated in the upper body, it is difficult to cover it with clothes, which often makes people feel that their bodies are particularly large. Experts say that if "apple girls" want to have a more balanced body proportion, in addition to losing fat above the waist through moderate aerobic exercise, they may want to try a one-day bowel movement menu to remove stool through the correct dietary fiber supplementation and regain their graceful waist!

Refuse to be an "Apple Girl"! Fat accumulation in the upper body may increase the risk of cardiovascular disease

In their co-authored book "The Ultimate Body Transformation: Burn Fat and Gain Muscle in 10 Minutes without Gaining Weight, All in One Go", plastic surgeons Wang Zuoxuan and Zhou Erkang mentioned that people with apple-shaped bodies, in addition to having thick arms, are often fatter in the middle part of their bodies due to the accumulation of visceral fat in the abdomen due to improper diet, and the problem of constipation due to insufficient fiber intake.

The most important thing is that this body type has most of the fat accumulated in the waist or upper body. Besides appearing to be rather burly, it is also disadvantageous from a health perspective, as it may significantly increase the risk of cardiovascular disease. Be careful!

Lose belly fat by eating this way: nutritionist recommends a one-day menu for eliminating constipation

Nutritionist Gao Ruimin (Gao Minmin) designed a "One-Day Constipation Menu" that is delicious and nutritionally effective for people with apple-shaped bodies who have protruding abdomens and constipation problems, and provides it for reference by female friends in need.

Nutritionist Gao Ruimin pointed out that if "apple girls" want to improve the problem of upper body obesity, it is recommended that they reduce the intake of carbohydrates (refined white rice can be replaced with whole grains), fats and calories in their daily diet, eat more vegetables and fruits rich in fiber in moderation, and develop the habit of eating three meals at regular times and in regular amounts, eat less heavy-tasting and greasy foods such as fried and grilled foods, learn to be smart in "picking" food, and you will naturally be able to eat a slim and healthy body.

[One-day defecation menu]

★Breakfast——Cheese toast lettuce plate

Calories: 328 kcal.

Material:

1 slice of toast (about 25g) + 1 slice of low-fat cheese, 1 boiled egg, 55g kiwi fruit + 55g apple, 15g alfalfa sprouts + 15g mung bean sprouts + 20g lettuce, 1 portion of nuts (about 1 handful), (1-2 spoons of Japanese sauce for flavor).

practice:

1. After toasting, put cheese on the toast and set aside.

2. After the boiled eggs are cooked, slice them and set aside.

3.Cut the kiwi fruit and apples and set aside.

4. Arrange all the processed ingredients on a plate and enjoy.

★Lunch——Delicious mushroom chicken hotpot plate

Calories: 493 kcal.

Material:

Half bowl of whole grain rice, 40g stir-fried sweet potato leaves (a little garlic), stir-fried pork with colored peppers (20g red pepper + 20g yellow pepper + 30g shredded chicken), 70g mushrooms + about 70g chicken legs (add some scallions, soy sauce and spices for seasoning and steam in a pot), about 10g vegetable oil.

※After-meal snack: about 125g of pineapple.

practice:

1. After sautéing the garlic, add the prepared sweet potato leaves, stir-fry until cooked, season and serve.

2. Use oil to sauté the minced garlic, add the chicken meat, stir-fry until half cooked, then add the sliced ​​red and yellow peppers, stir-fry lightly until seasoned.

Serve when the meat is fully cooked.

3. Put the mushrooms and chicken wings into a container, add scallions and soy sauce and spices for seasoning, then cover and steam until cooked.

4. After all the ingredients are cooked, they can be placed on the plate and served.

TIPS:

White rice can be replaced by whole-grain rice, which can retain more nutritional value and fiber. Sweet potato leaves are rich in dietary fiber, carotene, and vitamin A. They are low in calories and filling. Pineapple contains bromelain, which aids digestion, but people with poor stomach should not eat it on an empty stomach.

★Dinner——Healthy Mushroom Hot Pot

Calories: 420 kcal.

Material:

1 handful of glass noodles (about 40g), 30g hot pot meat slices + 80g traditional tofu (2 squares), 30g shiitake mushrooms + 50g enoki mushrooms + 40g broccoli + 30g water spinach, sauce (a little onion and garlic + Japanese soy sauce + 1/3 spoon of sesame oil).

※After-meal snack: about 140g of guava.

practice:

Put the processed fresh ingredients into a small pot and boil until the ingredients are cooked through before enjoying.

CHECK:

Mushrooms are rich in insoluble fiber. Although they are low in calories, they are not suitable for people with high uric acid, gout or kidney disease. Cooked meat, seafood, and mushrooms will dissolve a large amount of purine in the soup. Mushrooms and vegetables are high in potassium and are not suitable for people with kidney disease.

【Doctor's Tips】:

In addition to adjusting your diet and changing your lifestyle, doctors Wang Zuoxuan and Zhou Erkang remind you that because apple-shaped people have broader shoulders and thicker arms, their body proportions can easily appear top-heavy. Therefore, in terms of body training, in addition to engaging in aerobic exercises such as jogging, cycling, swimming, skipping rope, aerobics, etc. to lose upper body fat, you may also wish to use anaerobic muscle strength training to exercise the lower body, make the muscle lines of the lower body more obvious, and make the overall body look more symmetrical.