Get rid of pear obesity! Nutritionist's advice: Reduce swelling in 1 day

The petty bourgeoisie lady who sits in the office for a long time, lacks exercise and loves sweets? Be careful! Sitting down after eating often may cause your lower body to become fat. The more you sit, the bigger your butt and lower body will become, forming an unpleasant "pear-shaped" figure! Experts say that it is not difficult to get rid of the pear-shaped body shape. Just remember to sit less and move more, and eat a light diet. They also recommend a one-day menu for reducing edema for your reference.

Do office workers who sit for a long time love to eat sweets? May make the pear body

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, in fact, the pear-shaped body is the most common body shape among Oriental women, especially office women. This is because these women generally like to eat sweets, snacks and midnight snacks, which results in a low fiber content in their diet, and they often sit down immediately after a meal.

Most importantly, in addition to being more likely to have excessive body fat, this type of female friends generally have problems with body shape, such as wide and flat hips, sagging fat, fat calves and calves, as well as poor metabolism in the lower body and prone to edema.

Get rid of your pear-like figure: Nutritionist recommends a one-day diet to reduce swelling

In view of this, nutritionist Gao Ruimin (Gao Minmin) provides a "one-day anti-edema menu" that is both delicious and nutritionally balanced for women who are troubled by the "pear body" as a reference.

Nutritionist Gao Ruimin pointed out that friends who are troubled by the "pear body" should not only reduce their sitting time and get up and walk for 5 minutes every 1 to 2 hours, but also work hard on their three meals a day. Just remember the principle of light taste, less oil, less salt and less seasoning, and eat ingredients that have anti-edema effects to prevent lower body edema.

In addition, it is recommended that such friends should adjust their nutrients by moving the total daily starch intake to breakfast and lunch as much as possible, eat less starchy food at night, and walk moderately half an hour after meals, which will help reduce excessive fat accumulation. However, it is worth noting that since it is easy to feel lack of energy if you do not eat starch at night, it is recommended that you replace the starch in dinner with protein or meat, which are both good choices.

[1-day anti-edema menu]

★Breakfast——Fruit and vegetable cheese sandwich + hot American coffee

Calories: 398 kcal.

Material:

2 slices of whole wheat toast (about 50g), 1 boiled egg (sprinkle some pepper for flavor), 1 slice of low-fat cheese, half a banana (about 55g after peeling), 3 slices of beef tomato (about 50g), 1 portion of nuts (about 1 handful), 1 cup of American coffee.

practice:

Add ingredients to the sliced ​​toast and serve.

CHECK:

Drinking coffee on an empty stomach can easily harm your stomach and intestines. People with gastrointestinal ulcers and hypertension should avoid drinking coffee. Instead, they can drink red bean water or coix seed water, which also has a diuretic and edema-relieving effect.

★ Lunch: Stir-fried garlic clam pasta

*Calories: * 383 kcal.

Material:

40g dry pasta, 80g cauliflower + 50g mushrooms + 20g kelp, 1 bowl of clams in shells, about 10g vegetable oil.

※After-meal snack: about 180g of watermelon.

practice:

1. Cook the pasta until 70% done and set aside.

2. Use oil to sauté minced garlic and sliced ​​shiitake mushrooms, add clams and kelp into the pan and stir-fry together. Add noodles when the clam shells are slightly open.

3. Stir-fry until the clams are fully opened and serve.

TIPS:

The most important thing to avoid edema is to reduce salt intake. Foods that help promote diuresis and reduce edema, such as kelp, seaweed, winter melon, etc., can be included in cooking ingredients. In addition, although watermelon can act as a diuretic and reduce edema, it is high in sugar and is cold in nature, so it should only be consumed in moderation.

★Dinner: Winter melon and ginger hotpot

Calories: 403 kcal.

Material:

1 handful of vermicelli (about 40g), 30g hot pot meat slices, 4 sword prawns, 1 bowl of clams in shells, 40g water spinach + 60g winter melon + 30g cabbage + 20g old ginger.

Sauce (a little onion and garlic + Japanese soy sauce + 1/3 spoon of sesame oil),

※After-meal snack: about 200g of papaya.

practice:

Put the processed fresh ingredients into a small pot, boil until the ingredients are cooked through and then enjoy.

CHECK:

Winter melon peel helps in diuresis and reduces edema. It is recommended to peel off a thin layer of winter melon peel and keep part of the peel for consumption, which can also avoid pesticide residues. People with a cold constitution should not eat too much winter melon. You can add a few slices of ginger when cooking to reduce the coldness of the winter melon.

【Doctor's Tips】:

In addition to conditioning through dietary adjustments and changes in lifestyle habits, doctors remind that since the lines on the outer thighs of pear-shaped people are particularly prominent, especially the saddle area, in addition to preventing edema, they must also move their lower body to strengthen the lines and metabolize fat. Aerobic exercises such as brisk walking, cycling, and swimming are good choices for improving the curves of the lower body.