Do you need to pull the carrots? Nutritionist teaches slimming tips

Many people ask nutritionists how to slim down their legs so they can be as thin as yours? Plastic surgeons suggest that calf circumference exceeding 1/5 (20%) of height is considered carrot legs. Do you need to remove the carrots? For example, a nutritionist is 167cm tall and has a calf circumference of 26.5cm. After calculation, the nutritionist's calf circumference is 15%, which is less than 1/5 of his height (20%), so he does not have carrot legs!

There are 3 types of carrot legs:

【Type 1／Muscular Radish】

It mostly happens in athletes, who undergo strength training with greater intensity, so their calf muscles grow much stronger than those of ordinary people! It is recommended to reduce the intensity of training appropriately, stretch your calves more anytime and anywhere, and wear less high heels!

【Type 2／ Fatty Radish】

How can you grow strong muscles if you don’t exercise at all! In this way, you will find that the thick and hard meat on your calves is the accumulation of "stubborn fat"! "Stubborn fat" is easy to gain weight but difficult to lose weight because it is difficult to use as fuel to provide energy. Therefore, it is usually the fat in other parts of the body that is burned to provide calories.

Over time, your body shape may gradually develop an unbalanced appearance, and when more and more "stubborn fat" accumulates in your body, your body shape may easily go out of shape, and the graceful curves of your body will be like a kite with a broken string, never to return.

Solution:

1. Diet control (if you are overweight or obese, you need to lose weight)

The diet recommends a balanced intake of six food groups, including whole grains and root vegetables, vegetables, fruits, beans, fish, meat, eggs, low-fat dairy products, oils, and nuts and seeds.

A. Whole grains and root vegetables

You can still eat starches when losing weight! It is recommended to replace refined starches (processed ingredients such as white rice, bread, pastries, etc.) with original staple foods (natural, unprocessed ingredients such as brown rice, sweet potatoes, yams, oats, etc.).

In other words, reducing the intake of refined sugars is the most important issue, because too much sugar cannot be used by the body and will be converted into fat and stored in the body. It is recommended that you try to replace the bread or scallion pancakes for afternoon tea with oatmeal milk, roasted sweet potatoes with soy milk, etc.

B. Beans, fish, meat and eggs

You can choose meats with low fat content, such as chicken and seafood. The amount of meat you need for one meal should be about the size of your palm (not including your fingers). You can also diversify your choices by eating soy protein such as tofu, dried tofu, bean curd skin or soy milk as an alternative.

C. Vegetables

Vegetables are most likely to be insufficient in our daily diet. When buying a breakfast sandwich, ask the owner to add more lettuce. At lunch and dinner buffets, you can order one dark green, one black, and one light-colored vegetable to supplement different nutrients. If you eat at a snack stand, you can order an extra portion of blanched vegetables as a supplement! In addition to providing a feeling of fullness, vegetables are rich in fiber and can help bind fat and excrete it from the body, assist in smooth bowel movements, and prevent constipation!

D. Fruits

Although fruits are rich in vitamins, minerals and dietary fiber, their sugar content is relatively high. Therefore, it is recommended to eat 2 to 4 fist-sized portions a day. Low-GI fruits such as apples and guava are good choices.

E. Low-fat dairy products

It is recommended to drink 1.5 to 2 cups (360C.C~480C.C.) of fresh milk every day. If you are prone to diarrhea, you can also try yogurt or replace it with dairy products such as cheese and shredded cheese!

F. Oils, fats, nuts and seeds

Adjust the fat ratio in your diet, learn to read nutrition labels, and reduce the intake of saturated fat, namely animal fat, coconut oil and palm oil!

No. 2 / Sports

It is recommended to do aerobic exercise (brisk walking, swimming, cycling, etc.) every day for at least 30 minutes each time to burn your fat!

【Type 3／Edematous radish】

Poor blood circulation due to prolonged sitting or standing at work, pregnancy, etc. can easily cause edema in the lower limbs. It is recommended that you knead and massage your legs more! Don’t be lazy before going to bed every day, spend 20 minutes lifting your legs to help blood return and promote circulation in the lower limbs!