Body Shaping Exercises (Sections 4-6) and an Introduction to Natural Weight Loss Techniques from China and Abroad (Section 1)

Section 4 Back Muscle Exercises

[Preparatory posture] Stand upright with both hands pointing upwards.

[Exercise Process] Have a partner support your back and gently lean back.

Repeat this 10 to 15 times.

Section 5

[Preparatory position] Support yourself on one leg, and lift the other leg and press it against the back of the chair.

[Exercise Process] Grasp the leg being lifted with both hands, bend your upper body forward, then lift it up, keeping the supporting leg straight.

Repeat this 10 to 15 times.

Section 6

[Preparatory position] Stand upright with your hands clasped behind your back. Bend your upper body forward and raise your arms upward as you go. Return to the starting position.

Repeat this process 10 to 15 times.

Introduction to Natural Weight Loss Techniques from China and Abroad

I. Dietary Weight Loss Methods

1. Water-based weight loss method

The water-based weight loss method is a simple and effective way to lose weight.

Obese individuals can drink 800-1000 ml of water before lunch and dinner, with a general daily water intake of around 2000 ml (except in special circumstances such as hot weather with excessive sweating or heavy physical labor).

Drinking too little water is ineffective, while drinking too much is also bad for your health.

The best drinking water is cooled boiled water or mineral water.

Scientists have confirmed that when the body reduces its water intake, fat gradually accumulates; conversely, when water intake increases, stored fat gradually decreases.

This is because when the body is dehydrated, the kidneys cannot function properly and will increase the burden on the liver. One of the liver's basic functions is to convert stored fat into heat energy. If an extra burden is added, it will affect the liver's function, slow down fat metabolism, cause fat accumulation, and lead to weight gain.

At the same time, during the weight loss process, due to the increased fat metabolism, more waste products are produced, and more water is needed to eliminate these waste products.

2. Slow Eating Diet

The slow eating diet refers to a weight loss method that involves significantly slowing down the speed of eating.

Generally, obese people eat about 5 minutes faster per meal than thin people, and they also chew and swallow less often.

Therefore, to lose weight, you can eat slowly and chew thoroughly. The slower you eat, the less you eat, which can effectively control your food intake.

Medical experts believe that the brain usually sends a "I'm full" signal about 20 minutes after eating. Extending the eating time reduces food intake, thus achieving weight loss.

3. Early Meal Diet for Weight Loss

The "early meal diet" refers to weight loss methods that involve eating meals earlier in the day.

American medical scientist Rona Cardi believes that "the timing of meals is more important for weight gain or loss than the quantity and quality of food consumed."

This is because the body's metabolic state varies at different times of the day.

Generally speaking, metabolism gradually increases after waking up in the morning, reaching its peak between 8 am and 12 pm. Most of the calories consumed can be metabolized, preventing calories from being converted into fat and accumulating in the body.

Therefore, dieters can eat earlier, with breakfast before 6 a.m., lunch before 11 a.m., and dinner (excluding staple foods and meat, and mainly vegetables) around 5 p.m. (no more food at night) to achieve good weight loss results.