Professor Peng Wenhao at Guangzhou University of Traditional Chinese Medicine said: In the pursuit of health and body shape, for those with poor gastrointestinal function, the road to fat loss is often more tortuous and requires caution. Gastrointestinal problems not only affect nutrient absorption but may also slow down metabolism, making fat loss plans less effective. Therefore, the key is to first regulate the gastrointestinal system, promote good absorption and metabolism, thereby achieving the goal of effortless weight loss.
1. Understanding the Importance of Gastrointestinal Health
The gastrointestinal system is the core of the body’s digestion and absorption, and its health directly affects the utilization of nutrients and the removal of waste products. When gastrointestinal function is poor, nutrients in food may not be fully absorbed, while toxins and waste products may accumulate in the body, affecting metabolism, leading to weight gain, dull skin, and other issues.
2. Mild Gastrointestinal Regulation Methods
Balance your diet, chew slowly: Choose easily digestible, fiber-rich foods such as oats, whole wheat bread, fresh fruits, etc., and avoid greasy, spicy, raw, and cold foods. Chewing food slowly during meals helps reduce gastrointestinal burden and promotes secretion of digestive fluids.
Adequate water intake, regular bowel movements: Maintain sufficient water intake to soften stool, promote intestinal peristalsis, prevent constipation. Develop a habit of regular bowel movements to reduce the accumulation of toxins in the intestines.
Probiotic supplementation: Intake of probiotics such as yogurt, fermented foods, or probiotic supplements in moderation helps balance intestinal flora, enhance gastrointestinal immunity, and improve digestive absorption.
Gentle exercise: Choose low-intensity exercises suitable for you, such as walking, yoga, tai chi, etc., to promote gastrointestinal motility, accelerate metabolism without exerting excessive pressure on the digestive system.
3. Scientific Fat Loss Strategy
Control total calorie intake: Ensure balanced nutrition while reducing daily calorie intake appropriately, avoid overeating, adopt meal portion control, and eat small, frequent meals.
High-protein diet: Increase protein intake with fish, poultry, eggs, soy products, etc., to enhance satiety, reduce hunger, promote muscle synthesis, and increase basal metabolic rate.
Low-GI foods: Choose foods with a low glycemic index (GI) such as brown rice, vegetables, fruits (not fruit juices), nuts, to stabilize blood sugar levels and reduce fat accumulation.
Adequate sleep: Ensure 7-9 hours of high-quality sleep each night to regulate hormonal balance, promote fat burning, and facilitate rest and repair of the gastrointestinal system.
4. Mindset Adjustment and Continuous Monitoring
Maintain a positive mindset: Fat loss is a long-term process that requires patience and persistence. Stay positive and optimistic to avoid discouragement due to lack of immediate results.
Regular monitoring: Track changes in weight, body fat percentage, and body measurements, but do not obsess over numerical changes; focus on overall health status instead.
For those with poor gastrointestinal health aiming for gentle fat loss, the key lies in first regulating the gastrointestinal system through balanced diet, moderate exercise, adequate sleep, and positive mindset adjustment to enhance overall health and metabolism. This way, one can achieve fat loss effortlessly while enjoying good food, allowing health and beauty to coexist.
