Many people gain weight due to water retention and constipation. For these types of obesity, dietary therapy is recommended. Remember, dietary therapy is the simplest and easiest weight loss method. Those with water retention or constipation-related obesity should consider this approach. Below are several dietary recipes for weight loss—obese individuals should try them promptly.
Dietary Approaches for Weight Loss in Overweight Individuals
I. Water Retention-Type Obesity
1. Oatmeal Porridge
Ingredients: 25g rice, 25g oats, 10g goji berries.
Preparation: Rinse rice and oats separately. Place each in a pot and soak in water for 2 hours. After soaking, bring a pot of water to a boil. Add rice and oats, then simmer over high heat. Once cooked and tender, add rinsed goji berries and continue simmering over low heat for 10 minutes before serving.
Benefits: Oats reduce swelling and are rich in dietary fiber, providing strong satiety to enhance digestive absorption. Regular consumption helps expel excess water from the body, alleviating edema.
2. Coix Seed and Winter Melon Soup
Ingredients: 1 small piece winter melon, 50g coix seeds, chopped scallions and ginger slices to taste.
Method: Rinse the Job's tears and soak in a large bowl of water for 1-2 hours. After soaking, add cold water to a pot, then pour in the soaked Job's tears, washed ginger slices, and a splash of cooking wine. Bring to a boil over high heat. Once boiling, reduce to low heat and simmer for 10 minutes.Peel and wash the winter melon, cut into small chunks, and add to the pot. Continue simmering for 8 minutes. Once all ingredients are tender, stir in chicken bouillon, salt, and a pinch of pepper. Garnish with chopped scallions before serving. Benefits: Job's tears promote diuresis and reduce swelling, while winter melon also has diuretic properties. Additionally, compounds in winter melon help inhibit the conversion of carbohydrates into fat.Therefore, combining these two ingredients in a soup yields exceptional results for reducing swelling and weight loss. Individuals with water retention-type obesity or excess weight due to fluid retention are advised to consume this barley and winter melon soup regularly. II. Constipation-Type Obesity 1. Sesame Seaweed Rice Ingredients: 120g each of white and black sesame seeds, 100g roasted seaweed.
Method: First, cut the nori into thin strips. Then, crush both types of sesame seeds and set aside. Once prepared, mix all ingredients thoroughly and store in a clean glass jar. When ready to eat, serve half a bowl of steaming hot, freshly cooked rice. Open the glass jar, scoop 1-2 spoonfuls of the nori-sesame mixture into the bowl, and mix well with the rice before eating.
Effect: Sesame seeds are rich in amino acids and dietary fiber, promoting bowel movements. Seaweed is packed with nutrients and aids gastrointestinal motility. For obesity caused by constipation and accumulated waste, try this dietary remedy.
2. Cold Seaweed and Soybean Salad
Ingredients: 300g kelp, 100g soybeans, chopped scallions to taste.
Method: First, wash the kelp and cut it into thin strips. Bring a pot of water to a boil, then add the kelp strips and blanch briefly. Once cooked, remove and drain thoroughly. Next, add the washed soybeans to the pot and cook over high heat until tender. Drain the soybeans once cooked.Combine the seaweed and soybeans in a bowl. Add light soy sauce, salt, MSG, ground pepper, chopped scallions, and peanut oil. Toss thoroughly with chopsticks until well mixed. Serve immediately.
Effect: Kelp is rich in dietary fiber, which helps accelerate intestinal peristalsis and increase stool volume. Soybeans also contain unsaturated fatty acids that promote bowel movements, along with dietary fiber that absorbs water in the intestines and boosts stool bulk. Both foods aid in facilitating bowel movements, making them ideal for those with constipation-related weight gain. Consistent consumption over time can improve constipation issues.