How to eliminate oil from the body

The elimination of excess oil from the body can be achieved by adjusting dietary structure, increasing dietary fiber intake, regular exercise, replenishing water, and improving lifestyle habits. The main methods include controlling oil intake, promoting intestinal peristalsis, accelerating metabolic consumption, maintaining water balance, and optimizing sleep schedule.

1. Control oil intake:

Reducing animal fat and trans fatty acid intake is the foundation. Choose unsaturated fatty acids such as olive oil and flaxseed oil instead of lard and butter, and avoid fried foods and processed snacks. The daily amount of cooking oil should be controlled at 25-30 grams, and low-temperature cooking methods such as steaming and stewing should be prioritized. When eating out, pay attention to draining the surface oil of dishes to reduce the intake of hidden fat.

2. Promote intestinal peristalsis:

Water soluble dietary fibers such as oats and konjac can wrap around oil and be excreted from the body, while insoluble fibers such as celery and bamboo shoots can stimulate intestinal peristalsis. It is recommended to consume 25-30 grams of dietary fiber per day. For breakfast, you can have chia seed soaked milk. For lunch, pair it with cold black fungus. For dinner, increase the proportion of miscellaneous grains. Moderate supplementation of probiotic preparations can help improve the metabolic ability of gut microbiota towards fat.

3. Accelerate metabolic expenditure:

Engaging in aerobic exercise for more than 150 minutes per week, such as jogging and swimming, can increase lipoprotein activity. High intensity interval training HIIT can produce sustained fat burning effects after exercise, and it is recommended to train 2-3 times a week for 20 minutes. Office workers can squat against the wall for 1 minute per hour, utilizing fragmented time to increase energy consumption.

4. Maintain water balance:

Drink 2000-2500 milliliters of warm water daily, and drink 300 milliliters of warm water on an empty stomach in the morning to stimulate gastrointestinal motility. The tea polyphenols in green tea can inhibit fat absorption, and the best effect is achieved when consumed 1 hour after a meal. Moderate consumption of lemon water or hawthorn water, in which organic acids can promote bile secretion and help emulsify fat.

5. Optimize sleep schedule:

Ensure that you fall asleep before 23:00, and during the deep sleep stage, the secretion of growth hormone increases threefold, which helps with fat breakdown. Avoid leptin resistance caused by staying up late and stop eating 3 hours before bedtime. Establish a fixed defecation time and utilize the gastrocolic reflex to promote morning bowel movements. During the implementation of SEP, it is important to pay attention to a gradual and gradual approach. Sudden and significant reduction in fat intake may lead to abnormal gallbladder contraction. Long term strict low-fat diet may affect the absorption of fat soluble vitamins, and it is recommended to regularly check the level of vitamin ADEK. Exercise intensity should be measured according to one's ability, and patients with cardiovascular disease need to be evaluated by a doctor before developing a plan. Combined with abdominal massage, clockwise circular pressing around the navel and acupoints can stimulate the Zusanli and Fenglong acupoints, which can enhance the efficiency of oil metabolism. If persistent diarrhea or fat diarrhea occurs, pathological factors such as pancreatic function or intestinal absorption disorders should be investigated.