We call lower body obesity Pear-shaped body type. People with this type of body type have too much fat in their buttocks and thighs, which means that fat is mainly deposited in Buttocks and thighs, the upper body is not fat, the lower body is fat, and looks like a pear shape. If the waist-to-hip ratio is less than 0.8 for men and less than 0.7 for women, it is pear-shaped obesity.
First of all, we need to know the causes of lower body obesity. There are seven major factors:
Cause 1 of lower body obesity: Sedentary for long periods of time
Office workers sit for eight hours every day at work. After sitting for a long time, of course their buttocks will become wider and bigger.
Reason 2 for lower body obesity: Sitting with legs crossed, leisurely gaining weight at the same time
At this moment, you may be sitting on the sofa, crossing your legs and reading this article. Whether at home or in the office, if you sit with your legs crossed all day long, it will hinder blood and lymph circulation in the legs, causing edema in the lower body. If you don't take good care of edema, such as massage, the veins in the lower limbs will gradually protrude, seriously affecting the circulation of the lower body, causing fat to thicken, and even the muscles will become stiff.
Cause 3 of lower body obesity: Inappropriate pants size
Tight-fitting clothing such as tight jeans and corsets, and even sexy clothing such as miniskirts and sleeveless shirts will make the lower body gain weight. Because clothing that is too tight will hinder the normal movement of the legs and hinder blood circulation in the waist and legs; short skirts will make the legs cold, also affect blood circulation, leading to fat accumulation. If the underwear is too big, the buttocks will lack sufficient support and will sag and expand. If the underwear is too small or too tight, the flesh will be squeezed out, and deformation of the buttocks is inevitable.
Cause 4 of lower body obesity: Standing for a long time
Some people becauseWorking requires standing for long periods of time (such as a counter), and over time the calf muscles become very strong, even affecting the appearance. In addition, improper exercise methods or standing for long periods of time can cause edema in carrot legs or calves.
Reason 5 for lower body obesity: high-calorie, heavy-flavored diet
Most people with fat legs don't pay attention to their diet. Not only do they like to eat high-calorie desserts and fried foods, they are also used to sitting after eating. Gradually, fat begins to accumulate in the buttocks and thighs. In addition, some people are addicted to eating foods with strong taste and excessive salt intake, which may also lead to swollen legs. MuscleNet has many fitness diets, you can refer to them.
Reason 6 for lower body obesity: Estrogen secretion disorder (especially for women)
Estrogen, which makes you exude feminine charm, is the culprit of making your lower body fatter. Eating after a full meal, taking diet pills randomly, or having an unexpected pregnancy, etc., will disrupt estrogen secretion, causing fat to accumulate in the abdomen and thighs, and the lower body will become fatter.
Reason 7 for lower body obesity: Walking with a straight face
If you usually don’t have time to exercise, you can still exercise while walking to and from get off work. However, if you walk incorrectly or wear the wrong shoes, not only will you not be able to lose weight, you may become even fatter, and even seriously affect your foot health. For example, if you walk hard and fast, you will not be able to burn leg fat at all, but your calves will become thicker.
Key points for this type of weight loss:
1: Healthy diet
The fat accumulated in the lower body of pear-shaped people is very stubborn. Generally speaking, if you have fat-type lower body obesity, it is relatively easy to lose weight. If you insist on exercise and diet adjustment, the effect will be effective in about two to three months. But if it is the type with a lot of fat mixed in the muscles, it will take a longer time. All netizens who have successful experience in losing weight took more than half a year to achieve results.
2: Proper exercise
3: Good posture
The fitness training plan should follow the following:
Part 1: Healthy diet
Second: Special exercises for the lower body
People with a pear body type have very stubborn fat accumulated in the lower body. In addition to strictly controlling fat intake, it will be more effective to exercise local exercises such as buttocks, thighs, and calves. Specifically perform lower body strengthening exercises that increase load on the muscles.
Warm reminder: Due to obesity in the lower body, many people do not like to exercise, so they must start from small places in daily life, such as saying goodbye to elevators and climbing stairs where there are stairs; do some yoga or simple stretching; exercise Strength exercises for the lower body are all good methods.
Third: Muscle line planning
You can use equipment to tighten your leg muscles. Frequent stretching of the ligaments can help lengthen the lines of your leg muscles, making them look thinner. Suitable exercises include body ballet, yoga, aerobic dance, etc., which can achieve a sense of visual extension through body stretching.
Fourth: Promote blood circulation
If lower body obesity is accompanied by muscle weakness, edema, cold hands and feet, etc., it is recommended to take more baths or foot soaks while exercising, at least three times a week, to promote blood circulation and strengthen metabolism.
Warm reminder: Drink more warm drinks or tea after exercise. Generally speaking, drinking about 200 ml is enough.
Never drink cold drinks, otherwise the chance of losing weight will be reduced. In addition, don’t eat white sugar. You can use brown sugar or honey instead. Don’t eat too much instant noodles, MSG and various convenience foods.
Dietary guidance for people with lower body obesity:
First: Say no to high fat
Choose low-sugar foods instead of high-fat cakes, chocolate, ice cream, potato chips, etc. These are the culprits that make your lower body fatter. If you care about your body more, just tolerate it! But some foods with trace amounts of sugar can There’s no need to be so scary, it’s okay to eat some mochi and red bean cakes; if you like ice cream, please satisfy your craving with shaved ice or jelly. At the same time, please choose your dessert carefully!
Second: Eat less fat and more protein
You can choose more fish, shellfish, and soy products. For people with a pear body shape, almost all the fat they eat will be stored under the skin. Therefore, please limit fat-rich milk and meat to once a day. Butter and fried foods are taboos for weight loss. Try to avoid smearing salad dressing on sandwiches and burgers for breakfast.
Eat more fish, shellfish or soy products to supplement nutrition. Use olive oil or sesame oil as a substitute for oil, and stick to the "1 teaspoon per meal" oil principle. At the same time, add enough high-quality protein such as shrimp, fish, lean meat, etc.
Classic movements for lower body obesity exercises:
Point 1:
Walking in water is very different from walking on land. When the water reaches shoulder level, a person's weight when walking can be reduced to only 1/10 of that on land, so the pressure, impact and friction of the walker's weight on themselves are greatly reduced. Therefore, joints and muscles are less likely to be injured when completing a certain amount of exercise. Walking in water has great resistance, is very strenuous, and consumes much more energy than walking on land. It is not only good for physical fitness, but also can consume excess fat and has a better weight loss effect. Walking in water for a long time can effectively promote metabolism. Because it consumes a lot of energy, it can significantly improve digestion and absorption and increase appetite.
Selective walking action:
Walking in place, jumping, walking backwards, twisting, walking around the figure "8", walking sideways, etc. in the water.
Point 2:
In addition, you can also do some leg stretching exercises to strengthen your thighs and buttocks.
For example: leg kicks, butt lifts