How to excrete a large amount of oil from the body

Reducing oil accumulation in the body can be achieved by adjusting dietary structure, increasing aerobic exercise, supplementing dietary fiber, improving metabolic function, and using medical aids reasonably. The key is to establish a calorie deficit and promote fat metabolism.

1. Dietary Adjustment:

Adopting a low glycemic index (GI) diet pattern, replacing refined carbohydrates with whole grains such as brown rice and oats, and controlling daily oil consumption within 25 grams. Increasing the intake of high-quality protein such as deep-sea fish and chicken breast can promote fat breakdown through the use of branched chain amino acids. The main cooking method is steaming and boiling, avoiding fried foods and reducing external fat intake.

2. Exercise expenditure:

Engage in 4-5 sessions of moderate to high-intensity aerobic exercise per week, such as jogging, swimming, skipping rope, etc., each session lasting for more than 40 minutes. During exercise, the heart rate is maintained within the range of 60% -70% of the maximum heart rate, at which point the proportion of fat energy supply is highest. Combining resistance training to increase muscle mass, for every 1% increase in basal metabolic rate, an additional 100 calories can be burned per day.

3. Dietary fiber:

Take more than 30g of water-soluble dietary fiber every day. Konjac, Kia seeds, etc. can form gel to wrap intestinal fat. Pectin in apples and citrus fruits can bind with bile acids to promote cholesterol excretion. Mushrooms contain beta glucan, which can block fat absorption. It is recommended to consume it at least 3 times a week.

4. Metabolic activation:

ensures 7 hours of deep sleep per day, and can break down about 300 calories of fat during the peak period of growth hormone secretion. By activating brown adipose tissue through cold exposure such as a 18 ℃ cold water bath, its thermogenic effect is 300 times greater than that of regular fat. Supplementing with conjugated linoleic acid, L-carnitine and other nutrients can enhance mitochondrial fat oxidation ability.

5. Medical intervention:

For obese individuals with a BMI greater than 28, lipase inhibitors such as orlistat can be used under the guidance of a doctor. Traditional Chinese medicine cupping therapy can improve local microcirculation and promote subcutaneous fat breakdown. Physical methods such as radiofrequency lipolysis can selectively destroy adipocytes, but lifestyle adjustments are needed to prevent rebound. During the implementation of SEP, it is necessary to monitor changes in body fat percentage, and it is recommended that the monthly weight loss of the general population be controlled within 3% of their total body weight. Maintain long-term dietary records and exercise habits to avoid the yo yo effect caused by extreme dieting. Use a non stick pan to reduce oil consumption during cooking, and drink 300ml of warm water before meals to increase satiety. Pay attention to supplementing complex vitamins to prevent micronutrient deficiencies, especially the intake of fat soluble vitamins. Establishing a sustainable health management plan is more important than short-term rapid weight loss, as excessive weight fluctuations may trigger gallbladder disease and metabolic disorders.