24. Slimming for pear-shaped bodies: Causes include edema, muscle, fat, and combination types.

Western pear-shaped body slimming method

"Pear-shaped obesity" refers to lower body obesity, a type of obesity that mostly occurs in women. We typically categorize pear-shaped obesity into four types, each with different causes. Some are related to lifestyle, while others are related to diet. Therefore, before attempting weight loss, you must first understand which type of pear-shaped obesity you have in order to address the specific issue and achieve your goal of sculpting your lower body curves.

Edema-type obesity

◎Causes: Most patients with pear-shaped obesity suffer from edema-type obesity. A simple test is to press your finger on the skin of the obese area and then release it. The skin will temporarily indent, returning to its original shape after a few seconds. Edema-type obesity is mostly caused by stagnant lymphatic fluid, poor tissue fluid flow, or other physiological factors.

◎Weight Loss Methods: Edema-type obesity must be improved by combining diuretics and sweating. However, in the early stages of weight loss, it is best to consult a professional doctor for diagnosis, because the root cause of this type of obesity is an underlying health problem leading to abnormal metabolic circulation. It is best to find the cause as early as possible and receive the most appropriate treatment.

Muscular obesity

◎Causes: People with well-developed muscles usually fall into this type of obesity. Although they may not appear to have much excess fat, their muscles actually contain a lot of fat. People with muscular obesity often develop this condition because they were active as children but became less active during adolescence. This sudden decrease in physical activity leads to this type of obesity.

◎Weight loss methods: People with muscular obesity who want to lose weight should not only control their diet, but also gradually improve their condition through exercise. Only in this way can they truly solve the problem of muscular obesity.

Fat obesity

◎Causes: "Fat-type obesity," as the name suggests, means that the lower body is composed of loose, soft fat. You can easily pinch up the entire obese area with your fingers. This type of obesity is common in people with poor eating habits and lack of exercise, and is also prevalent among office workers. "Poor eating habits" refers to the patient's habit of consuming excessive amounts of oil and starch, coupled with a lack of regular exercise, making it easy for the body to accumulate excess fat.

◎Weight loss methods: First, change your eating habits. Calculate your daily calorie intake and try to avoid foods that easily produce fat, such as oils and starches. In addition, exercise is also very important, because people with fat-type obesity usually have loose and weak muscles, so they should exercise regularly.

Mixed obesity

◎Causes: So-called "mixed obesity" refers to a type of obesity that combines edema, fat, and muscle. Many patients who have long-term lower body obesity and find it difficult to lose weight mostly belong to this type. Therefore, this type of obesity makes the weight loss process more difficult.

◎Weight loss methods: Because the causes of obesity are complex and involve multiple types of obesity, the best solution is to combine solutions for each type and gradually and patiently improve one's obesity constitution.

Western pear-shaped obesity slimming diet

Recipe: Winter Melon Chicken Soup

Benefits: Diuretic and promotes metabolism, helping to reduce swelling. Low in calories, suitable for obese individuals.

Ingredients: 1 winter melon, half a chicken, 1 tablespoon of goji berries, 5 slices of ginger, 15 red dates.

Instructions: 1. Cut the winter melon into chunks and clean the chicken after removing the skin.

2. First, bring the water in the pot to a boil, then put all the ingredients into the boiling water to cook.

3. After boiling over high heat for 10 minutes, reduce the heat to low and simmer for another 20 minutes before serving.

Western pear-shaped obesity slimming exercise prescription

Thigh slimming exercises (1)

Sculpt the back of your thighs to remove excess fat and tone your legs.

Step 1: Lie face down with your back up, hands crossed under your chin, and legs straight.

Step 2: Extend and retract your heels toward your buttocks, then return to the original position.

Step 3: Alternate between left and right feet, doing 20 repetitions on each side.

Exercises to slim thighs (2)

This exercise can improve the overall curves of the legs.

Step 1: First, stand up straight with your feet shoulder-width apart and your hands clasped behind your head.

Step 2: Bend your knees, maintaining a slightly squatting position, and slowly lower your upper body, holding for about 10 seconds.

Step 3: Repeat this action 10 times.

Exercises to slim thighs (3)

Eliminate inner thigh fat.

Step 1: Lie flat on your back with your hands naturally placed at your sides.

Step 2: Extend your left leg and slowly move it to the side until you can comfortably move it. Hold for 3 seconds, then return to the original position.

Step 3: Alternate between left and right feet, doing 5 repetitions on each side.

Exercises to slim thighs (4)

This exercise can strengthen the muscles on the front of the thighs, restore muscle firmness, eliminate thigh fat, lift the buttocks, and sculpt the curves of the lower body.

Step 1: Place a chair with a back in front of you, then stand behind the chair.

Step 2: Stand with your back straight, on your tiptoes, and face forward.

Step 3: Stand on your toes for 3 minutes each time, then return to the original position.

Step 4: Repeat the above actions 5 times.

Exercises to slim thighs (5)

This exercise can burn excess fat in the thighs and strengthen the muscles in the waist and abdomen, making it effective for both leg training and waist slimming.

Step 1: Lie flat on your back with your legs straight, and use your abdominal muscles to inhale and exhale.

Step 2: Continue using abdominal breathing, then slowly raise both legs together and straighten them to a 45° angle with your body, hold for 5 seconds.

Step 3: Then slowly exhale, first lower your left foot, then your right foot, and return to the original position.

Step 4: Repeat the above actions 8 times in total.

Exercises to slim thighs (6)

This exercise can improve the problem of overly thick calves and ankles.

Step 1: Stand upright, facing the wall, with your palms flat on the wall.

Step 2: Bend your elbows and lean your body toward the wall, keeping your heels on the ground. Then slowly return to the original position.

Step 3: Repeat the above actions 20 times.

Methods to reduce swelling in the feet and ankles

People with pear-shaped obesity often experience swelling in their feet and ankles, especially those whose jobs require prolonged standing. This is particularly pronounced in those who are generally obese and experience swelling in their feet and ankles by the evening after a long day's work. Here are a few methods to relieve ankle swelling for your reference:

Develop the habit of lifting your feet

Obese people generally have a slower metabolism than others, and their ankles often swell up at night. Elevating the legs is very effective in reducing swelling because it promotes blood circulation in the legs. Therefore, when sleeping or sitting, try to keep your legs elevated to reduce ankle swelling. It is recommended that you make it a habit to elevate your legs before going to bed every day, so you can go out looking your best the next day.

Change eating habits

People whose ankles are prone to swelling should be especially careful with their diet. They should try to consume foods that promote water metabolism to help reduce swelling, such as burdock, cucumber, wakame seaweed, deer tail seaweed, and kelp. These foods are very effective in improving water metabolism.

In addition, reduce your intake of processed foods or pickled foods, which are high in salt, to avoid increasing the burden on your kidneys and worsening edema. Changing your diet to a lighter one is very effective in improving the body's water metabolism.

Strengthen local exercise

To achieve beautiful, slender ankles, besides dietary changes, it's essential to increase ankle movement, such as rotating the ankles and patting the calves. This promotes blood circulation in the legs. Moreover, ankle exercises can be done anytime, anywhere, making them very convenient.

Foot bath

Soaking your feet is also a very effective way to reduce swelling in the feet and ankles, and you can do it during your bath time. In addition to improving swelling, soaking your feet is also very effective in treating cold hands and feet.

Step 1: Prepare a basin and fill it with hot water.

Step 2: Soak in hot water for 3 minutes, then rinse with cold water for 1 minute, then soak in hot water for 3 minutes, then rinse with cold water for 1 minute. Repeat this process 3 times.