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Being thin is often due to genetic factors, but don’t be surprised—good dietary management can also help you develop a “body that stays slim”!

01 The Gap Between Ordinary People and Those Who Lose Weight Easily

Energy expenditure isn’t determined solely by daily physical activity. The human body’s daily energy expenditure primarily consists of three components: basal metabolic rate, muscle activity, and the thermic effect of food. Basal metabolic rate accounts for 60% to 70% of total energy expenditure, while the remaining 30% represents the calories you can safely cut from your daily intake—which is also the safe range for healthy weight loss.

With this basic understanding, you’ll realize that while overeating may feel good in the moment, regaining weight is a constant source of frustration. Regaining weight isn’t just about returning to your original weight; constant weight fluctuations can easily lower your basal metabolic rate, causing fat to accumulate in your body and ultimately leading to a body type that gains weight easily but struggles to lose it. Healthy eating habits can improve your basal metabolic rate, and by managing your daily calorie intake effectively, you can develop a body that naturally stays lean. Breaking through the barrier to a lean physique isn’t that difficult after all!

02 Eat Your Way to a Slim Body Type

To develop a “body that loses weight easily,” you should first control your total food intake (an adult’s basal metabolic rate is generally between 1,200 and 2,000 calories per day) to create a calorie deficit. Second, break bad habits such as irregular meal times, relying on takeout, a preference for heavily seasoned foods, frequent alcohol consumption, and eating too quickly.

Additionally, drink plenty of water. There’s a proper way to do this: drink about 2 liters of lukewarm plain water daily, sipping it slowly in small amounts throughout the day—don’t gulp down a whole glass at once—to help boost your metabolism. Finally, maintain a positive mindset; changing your body composition takes time and consistent effort—haste makes waste.

03 Adjust Your Diet
When losing weight, adjust your diet gradually by eating fewer high-calorie foods, avoiding greasy foods, and refraining from overeating. Ensure your three daily meals are nutritionally balanced, chew your food thoroughly, and stop eating when you’re about 70–80% full. Here are some tips:

Choose Slow-Digesting Carbohydrates

Opt for whole grains, legumes, tubers, vegetables, and fruits, and try to avoid highly processed grains as much as possible. For example, replace white rice with mixed-grain rice. Compared to plain white rice, mixed-grain rice causes a smaller rise in blood sugar after a meal while providing the same number of calories. It also makes you feel fuller longer and is rich in dietary fiber, which promotes bowel movements and prevents the buildup of food residue.

At the same time, keep your daily carbohydrate intake within a reasonable range—about 50–100 grams is sufficient. This prevents excessive fat accumulation, while also ensuring you don’t get too hungry before mealtime.

Eat More High-Protein Foods

Protein is a macromolecule that takes a long time to digest in the body, so it provides a strong sense of fullness. It also helps prevent excessive sugar intake, as high-protein foods generally have a low glycemic index and thus do not lead to fat accumulation. The saying “Meat gives you strength” actually refers to how the high-quality protein in meat boosts your metabolism and promotes or repairs muscle growth. In your daily diet, you can choose foods such as skim milk, fish, rabbit meat, and boiled lean pork, beef, or chicken.

Increase Intake of Essential Fatty Acids

For good health and a balanced diet, the intake of high-quality fats is essential. Fat-soluble vitamins are primarily found in fatty foods, such as animal fats, dairy products, animal liver, and oily fish. If fat intake is too low or fat absorption is impaired, it will undoubtedly lead to deficiencies in these vitamins. Therefore, to improve physical condition and maintain a healthy body fat percentage, we recommend consuming the following foods in moderation to obtain high-quality fats: avocados, olives, hazelnuts, olive oil, and deep-sea fish such as mackerel, salmon, and sardines.

Avoid stimulating foods and eat smaller, more frequent meals

Many people assume that common stimulating foods are limited to chili peppers, black pepper, curry, and betel nuts. In reality, the coffee you drink every morning, as well as cola, hot cocoa, and tea—which you often consume as if they were water—are all included.

Stimulating foods contain substances that are easily addictive; excessive consumption not only disrupts blood sugar balance but can also, in severe cases, impair nervous system function. Therefore, aside from the occasional cup of light tea, it’s best to avoid stimulating foods altogether while working to change a weight-gain-prone body type.

 

Many people believe that body type is predetermined and unchangeable, so they give up on learning healthy, scientific weight management techniques. However, your “lean body type” and “body fat percentage” are also key factors. The root cause of changes in body type lies in dietary habits. By learning proper eating methods, you too can transform a weight-gain-prone body type into a lean one!

 

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

After a cesarean section, new mothers not only have to cope with uterine contractions and discomfort from the surgical incision, but they are also often concerned about how to pass gas as soon as possible. This is because reduced intestinal motility following a cesarean section can cause bloating.

01 What Causes Difficulty Passing Gas After a C-Section?

1. The use of a pain pump may delay the recovery of gastrointestinal motility.

2. New mothers who talk frequently after surgery may swallow large amounts of air, which can exacerbate bloating.

3. If a new mother experiences indigestion, constipation, or a buildup of food residue in the intestines prior to a cesarean section, it can lead to gastrointestinal dysfunction, which may also cause or worsen postoperative bloating.

4. In certain pathological conditions, such as excessive blood loss during surgery or excessive loss of potassium ions leading to hypokalemia, bloating may occur in new mothers.

02How to Pass Gas as Soon as Possible After a Cesarean Section

1. Get out of bed and move around as soon as possible

Getting out of bed and moving around as soon as possible helps stimulate bowel movements more quickly, which facilitates the passage of gas after surgery. New mothers can stand or walk around moderately 24 hours after a cesarean section, depending on how they feel. It is common for new mothers to experience “dizziness” or “dark spots before their eyes” when getting out of bed for the first time. This is caused by low blood pressure. They can first sit up in bed for a while to adjust to the change in posture, then slowly get out of bed with the help of family members. If they are unable to get out of bed, they can turn over frequently while lying down. This helps with passing gas and also prevents intestinal adhesions.

2. Exercises to Promote Gas Passing

New mothers can gently massage their abdomen every 2–3 hours for 10–20 minutes at a time. This not only promotes intestinal peristalsis but also aids in the discharge of lochia.

Exercises to Promote Gas Passing

Lie flat on your back and keep your lower back relaxed. Use your arms to grip the bedrails and gently roll from side to side. Perform these movements as gently as possible to avoid straining the incision site.

3. Use Appropriate Medications

If you are unable to pass gas for an extended period and continue to feel bloated, you may take oral medications under a doctor’s guidance to stimulate bowel movements and alleviate bloating.

03 Dietary Management After Passing Gas Following a Cesarean Section

1. Strict Fasting for 6 Hours After a Cesarean Section

New mothers generally need to fast strictly for 6 hours after a cesarean section. Eating immediately can easily lead to choking or other complications. If you’re really thirsty, you can drink half a spoonful of water to quench your thirst, but avoid drinking in large gulps.

2. Liquid Diet Allowed 6–8 Hours After a Cesarean Section

6–8 hours after a cesarean section, even if you haven’t passed gas yet, your doctor may tell you that you can start consuming light, easily digestible liquids such as rice water. It’s important to avoid foods that are hard to digest or cause gas, such as milk and soy milk.

3. Dietary Precautions After Passing Gas Following a Cesarean Section

Once you’ve passed gas, you can eat easily digestible foods. For the first 1–2 days after passing gas, transition to semi-liquid foods like congee or noodles before resuming a normal diet.

Whether it’s a vaginal delivery or a C-section, childbirth is a major ordeal for new moms. If they can’t pass gas smoothly after giving birth, it’s especially painful. As a husband, you should be more understanding of your wife, who has gone through such a difficult delivery.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

If you’re suffering from stomach pain and don’t take it seriously—just popping a painkiller to get by—even a stomach made of steel wouldn’t be able to handle it! Take note of these bad eating habits that harm your stomach and take action now to prevent stomach problems!

01 Overeating

After going without food for a long time, it’s easy to wolf down food and stuff it into your mouth without restraint, but eating large amounts is a strain on the stomach. Overeating can lead to dizziness, lethargy, bloating, diarrhea, or constipation, and may even cause acute gastroenteritis; in severe cases, it can result in gastric bleeding. Therefore, try to avoid overeating and do not let yourself go too long without eating; leave about one-third of your stomach empty at each meal to allow for natural expansion and peristalsis.

02 Overprocessing of Ingredients

It must be acknowledged that the various seasonings, additives, and refined foods found in modern diets make meals more appetizing and increase our desire to eat. However, these overly processed foods are not necessarily healthy, and they are particularly unsuitable for people with suboptimal health or those who are trying to lose weight or reduce body fat, as they can place a certain burden on the stomach.

People often believe that foods like plain congee or noodles simmered for a long time are easy to digest and suitable for when one has no appetite, but they do not actually nourish the stomach. On the contrary, most people with stomach ailments should limit their intake of beverages and foods like rice soaked in soup. The principle of “use it or lose it” applies here: consuming these foods over the long term can actually cause the stomach’s digestive capacity to deteriorate.

Take pickled foods, for example. They contain high concentrations of salt, and excessive consumption or improper preparation can damage the gastrointestinal mucosa, leading to gastric mucosal congestion, edema, and a higher incidence of gastrointestinal inflammation and gastric ulcers. More seriously, the nitrite content in pickled foods may exceed safety limits, potentially leading to stomach cancer. Therefore, it is still recommended to focus on consuming fresh foods.

03 Skipping breakfast and having a taste for spicy food

Office workers who frequently rely on takeout for their meals should be aware that, due to cost considerations, the nutritional balance of takeout meals is often unscientific. The use of oil, salt, and other seasonings is typically unhealthy, resulting in food that is greasy and salty. Eating too much of this can easily lead to loss of appetite and indigestion. Those who prefer strong flavors—even opting for spicy foods as late-night snacks—should also be cautious. If meals contain large amounts of chili peppers, black pepper, ginger, or garlic, they can irritate the stomach, leading to congestion and swelling of the gastric mucosa, as well as erosion and acute gastritis.

Some people are also picky eaters who avoid fruits and vegetables. It’s important to know that regularly consuming vegetables and foods rich in dietary fiber helps maintain a healthy gut microbiome, promotes intestinal motility, effectively treats constipation, and helps eliminate toxins from the intestines. Additionally, those with sensitive stomachs should avoid eating extremely hot food too quickly, as this can directly damage the mucous membranes of the esophagus and stomach.

After a night’s sleep, the food consumed the previous day has been almost completely digested. Skipping breakfast leaves the stomach empty all morning, yet the stomach continues to contract as usual; the gastric acid secreted during this time can damage the stomach lining.

04 Neglecting Public Health
Failing to use serving chopsticks when dining with others provides pathogens like Helicobacter pylori with a perfect opportunity to spread rapidly. Good public health practices—such as serving food individually, washing hands regularly, avoiding meals in dirty or unsanitary environments, and maintaining clean eating habits—can help prevent this.

“Stomach ailments” start in the mouth, but people have the power to take control. If you don’t take your eating habits seriously, don’t blame your stomach for giving you trouble!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Getting enough healthy fats is essential for our physical health. Vitamins are essential nutrients, and they are all fat-soluble. In other words, the absorption of vitamins requires the assistance of fat. If the body lacks fat, certain essential nutrients cannot be absorbed. Therefore, healthy fats should be incorporated into our daily diet. In fact, consuming high-quality fats in moderation not only enhances the body’s nutrient intake but also aids in weight loss. The following types of high-quality fats are very healthy and suitable for daily consumption.

01 High-quality vegetable oil

Consuming the right amount of coconut oil can boost the body’s immunity. Not only does it help us fight off bacteria and viruses, but it also has certain effects against fungi and candida. Coconut oil contains a saturated fatty acid called “lauric acid.” Although it is high in calories, its saturated fatty acids can stimulate the body’s metabolism and provide sufficient energy. At the same time, it promotes thyroid function, which means the body’s energy is burned more efficiently, accelerating the weight loss process.

Another high-quality vegetable oil is cold-pressed olive oil. It inhibits the formation of adenosine triphosphate (ATP), a high-energy phosphate molecule; the more ATP accumulates, the more likely it is to lead to obesity. Therefore, cold-pressed olive oil is widely recognized as an effective tool for weight loss.

02 Cold-water and deep-sea fish oil

Deep-sea cold-water fish, such as fatty wild salmon and tuna, are rich in omega-3 fatty acids, which are a type of unsaturated fatty acid. These consist of long chains formed by linked carbon and hydrogen atoms, with 3 to 6 unsaturated bonds, and are effective in reducing high blood pressure, high blood sugar, and high cholesterol. Additionally, there are natural DHA and EPA, which provide a range of health benefits. These compounds are widely used in the prevention and treatment of patients with high blood pressure, high blood sugar, and high cholesterol. Clinically, many diseases are associated with omega-3 fatty acids, and they can also reduce inflammatory responses in joint pain, providing effective protection during physical activity.

03 Nuts

In daily life, high-quality nuts include almonds and walnuts, which are nutritious and rich in omega-3 fatty acids. Consuming nuts in moderation is generally beneficial for weight loss and can reduce the risk of cardiovascular and cerebrovascular diseases as well as diabetes. It is worth noting that because nuts are high in calories, it is best not to eat too many at once. Otherwise, if the excess calories are not burned off in time, they will be converted into fat. Eating smaller portions more frequently is more beneficial for nutrient absorption and does not place an unnecessary burden on the body.

04 Avocado and Eggs

Egg yolks are also rich in omega-3 fatty acids. Although egg yolks contain cholesterol, this type of cholesterol is actually very beneficial for weight loss. They are also rich in B vitamins, choline, and other nutrients that help regulate the nervous and cardiovascular systems. While avocados are high in fat, the fats they contain are unsaturated. These fats not only protect heart health but also help burn excess body fat.

 

Summary: It is essential to include necessary fats in your daily diet, and choosing high-quality fats whenever possible is highly beneficial for your health. When trying to lose weight, avoid blindly restricting your diet; instead, combine exercise with a balanced diet that includes some healthy fats. Only by integrating these elements can you achieve the best results.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

In reality, “looking slim” and “having a well-proportioned, attractive figure” are two entirely different things. When it comes to fat loss for those with a lower starting weight, the goal is never simply to lose as much weight as possible. Instead, it involves a dual approach of moderate weight management and targeted body sculpting to develop toned lines and a confident, elegant presence.

01 What Is Low-Calorie Dieting?

What many people consider “slightly overweight” is actually a classic case of “low-base weight” obesity. Simply put, anyone whose weight exceeds their ideal weight by less than 10 jin falls into the category of those aiming to lose fat from a low-base weight. In the early stages of weight loss for those with a high-base weight, the loss is mostly water and superficial fat; however, for those with a low-base weight, the focus is never on the number on the scale, but rather on reducing body fat percentage and sculpting the body’s contours.

 

The fundamental reason why it’s difficult to lose weight when starting from a low baseline is a low basal metabolic rate. At this stage, you must never resort to extreme dieting, as this will only further slow down your metabolism. The body has a “memory” and has long adapted to your long-term weight status. To break through a plateau, you must help your body readjust to a new state—through scientifically balanced nutrition and varied exercise—to actively boost your basal metabolic rate. Blind dieting only leads to nutritional imbalances; once you rebound later, you’ll regain nothing but stubborn fat, making it a losing proposition.

02 Personalized Diet Plan: Easily Break Through a Plateau

1. Boosting your basal metabolic rate is key to fat loss
The key to losing weight when you’re already lean isn’t about starving yourself, but about boosting your metabolism. Drink plenty of water daily to maintain your basal metabolic rate; on days when you exercise, make sure to replenish with high-quality protein. Be sure to eat promptly after working out—sugar-free oatmeal, whole-grain bread, and sugar-free soy milk are all excellent choices, as they help repair muscles and accelerate fat burning.

 

Include high-protein foods like fish and lean beef in your daily meals. The body burns more calories digesting protein than it does digesting carbohydrates or fats, which helps you continuously burn fat and boost your metabolism.

2. Limit sugar and fat intake; eat plenty of fruits and vegetables to support gut health
During fat-loss phases, it’s essential to moderate your sugar intake. Make whole grains your staple and refined grains (such as white rice and white flour) a supplement; aim for a 1:1 ratio of refined grains to whole grains. This helps stabilize blood sugar levels and prevents excess sugar from being converted into fat.

 

A long-term high-sugar diet not only disrupts your nutritional balance but also weakens your immune system, increases fatigue, and dulls your complexion. For those with a naturally slower metabolism, this makes it even harder to lose weight. At the same time, keep an eye on hidden calorie intake by using less oil, sugar, and salt when cooking, and prioritize light cooking methods such as steaming, braising, and baking. When it comes to red meat, stick to lean cuts. Fish is an excellent choice; marinate it in rock salt and bake it in the oven without adding oil, which better aligns with fat-loss goals. It is recommended to limit daily salt intake to 6g or less.