Traditional Chinese acupressure is done by pressing several points on the body to relieve medical conditions. This technique can be used to lose weight by stimulating certain points on the body that can release pressure on the digestive system. Learning how to use acupressure for weight loss, and combining it with a healthy diet and exercise, can help you reach your goal of having a fit body.
Method 1 of 3: Applying Pressure to Acupressure Points for Weight Loss
Step 1. Start by applying pressure to the acupressure points on the ear
Place your thumb directly in front of the triangular flap of tissue in front of the ear. The thumb is used because it can cover most of the area and will affect all three points at once.
- Another way to find this point is to place your finger on your jaw, then open and close your mouth. Find the point that has the most movement in the jaw.
- Apply moderate, continuous pressure for three minutes to control appetite and hunger and improve digestion.
- If you only want to use one point, use the point on the ear. It is the only part of the body where three or more acupressure points that control hunger and appetite can be found at once.
- SI19, TW21, and GB2 acupressure points are located around the ear. These points are the most studied for weight loss.
Step 2. Apply pressure to other acupressure points to promote weight loss
There are various other points that can help achieve your weight loss goals.
- GV26 is located between the upper lip and nose, in a fold or indentation (philtrum). Apply moderate pressure for five minutes twice a day. This point can curb appetite and control hunger.
- Ren 6 was found 3 cm just below the navel. Use your index and middle fingers to massage this point up and down for two minutes, twice a day. This point can improve digestion.
- Knee point ST36 (knee point) is located about 5 cm below the kneecap and slightly deviated from the center, towards the outside of the leg. Apply pressure to this point for one minute with your index finger. To see if you're at the right spot, move your leg and you'll be able to feel the muscles moving under your finger. Press this point for two minutes every day. This point supports stomach function.
- Elbow point LI 11 (elbow point) is found on the inside of the elbow crease, near the outside of the elbow. This point stimulates digestive function by removing excess heat and unwanted moisture from the body. Use your thumb and apply pressure to this point for one minute every day.
- The SP6 pressure point is located about 5 cm above the ankle, on the inside of the foot and behind the bone. Apply pressure for one minute each day using your thumb. Release slowly. This point helps balance fluids.
- The points of abdominal sorrow (abdominal sorrow) are located under the lower ribs, forming a straight line from the ear lobes. Press this point under each rib for five minutes per day. This point can help relieve indigestion.
Step 3. Try different points, or several different points if one point makes you uncomfortable or doesn't produce the desired result
Be aware of how you feel and respond to applied pressure. Each person may respond in their own way, depending on their condition. Don't overdo it!
- You can use these acupressure points until you reach your ideal weight and then use these points to maintain it.
- There have been no reports of negative effects for this type of acupressure.
Method 2 of 3: Combining a Healthy Diet and Exercise with Acupressure
Step 1. Follow an anti-inflammatory diet
Certain foods can help you lose weight. In general, these are known as “anti-inflammatory” foods. This type of food is used on the grounds that having extra weight is an inflammatory condition. To follow this diet switch to organic foods as much as possible. Organic foods do not contain pesticides or other chemicals, such as hormones and antibiotics, which may be associated with an increased risk of inflammation.
- Also limit the consumption of processed and packaged foods. You need to limit the intake of additives and preservatives which in some people can cause increased inflammation if they are sensitive to the substances mentioned above.
- It may take some extra practice and planning, but a meal made from raw ingredients, using fresh, unprocessed produce so that most of the vitamins, minerals and other nutrients can be retained, will keep you healthier.
- A practical guide you can follow is if a food is too white, such as white bread, white rice, white pasta, it means the food has been processed. Instead eat whole wheat bread, brown rice, and whole grain pasta.
Step 2. Increase the amount of vegetables and fruit in your diet
About of the total amount of food should be fruit, vegetables and whole grains. Fruits and vegetables contain high levels of antioxidants that can reduce inflammation.
- Choose brightly colored fruits and vegetables for the highest antioxidant content. Fruits and vegetables in question include berries (blueberries, raspberries), apples, plums, oranges and citrus groups (vitamin C is an excellent antioxidant), green leafy vegetables, pumpkin and pumpkin and bell peppers.
- Fresh fruit and vegetables are best, but frozen can also be used.
- Avoid processing vegetables in any thick sauce that can add fat to your diet.
- Do not eat fruit served with sugar or thick syrup with added sugar.
Step 3. Increase the amount of fiber in your diet as fiber can reduce inflammation
You should start aiming for a minimum fiber intake of 20-35 grams per day. Foods that are high in fiber include:
- Whole grains such as brown rice, bulgur wheat, buckwheat, oats, millet, quinoa.
- Fruits, especially those that can be eaten with the skin on, such as apples, pears, figs, dates, grapes, all kinds of berries.
- Vegetables, especially green leafy vegetables (spinach, collards, collards, Swiss chard, kale), carrots, broccoli, Brussels sprouts, bok choy, beets.
- Legumes and beans include peas, lentils, all types of legumes (red beans, black beans, white beans, lima beans).
- Seeds include pumpkin seeds, sesame, sunflower seeds, and nuts including almonds, pecans, walnuts and pistachios.
Step 4. Limit red meat
In fact, try to limit the amount of meat you eat in general. If you like meat, make sure the meat you choose is lean and preferably from grass-fed animals as this meat has a natural ratio of omega-3 and omega-6 fats. If you eat poultry, be sure to remove the skin before cooking and also make sure the poultry is raised without hormones or antibiotics (this also applies to red meat).
Step 5. Limit your intake of trans and saturated fats
The American Heart Association recommends that you avoid all trans fats and limit saturated fat to less than 7% of your total daily calorie intake to maintain overall health. Saturated fats are easiest to avoid by eliminating butter, margarine, and solid fats from your diet.
- Use olive or canola oil instead.
- Remove fat from all meat.
- Avoid foods that list “partially hydrogenated fat” on the label. These foods may contain trans fat, even if the label says “0 trans fat”.
Step 6. Increase the amount of fish you consume
Fish is good quality protein and has a fair amount of healthier omega-3 fats. Higher omega-3 intake is associated with lower levels of inflammation. Fish with higher omega-3 fats include: salmon, tuna, trout, sardines and mackerel.
Step 7. Make sure you only eat complex carbohydrates
If you avoid processed foods, you are essentially only including complex carbohydrates in your diet. The food processing process breaks down carbohydrates into simple carbohydrates. The amount of simple carbohydrate intake can increase the level of inflammation.
Step 8. Start exercising regularly
Eating well, eating less, and exercising are the only real ways to lose weight and maintain your ideal weight. However, exercise is not necessary and should not be a difficult task. Start slowly by walking more often. Park the car some distance away, use the stairs instead of the escalator or elevator, take the dog for a walk, or just walk! If you want, join a gym and find a fitness trainer.
- Do weightlifting, cardiovascular exercise, use the elliptical machine, or any other sport you enjoy and do it diligently.
- Make sure you consult with your doctor and make sure you know what you can and can't do. Don't push yourself too hard, just give yourself a little push!
- Find activities that you enjoy and that fit into your life. Don't push yourself because too much exercise can make you lazy to do it.
- Try using a pedometer to track and monitor how many steps you take throughout the day. Over time increase this number gradually to increase your activity level.
Step 9. Do 75-300 minutes of moderate aerobic activity per week
Aerobic activity can increase oxygen intake and heart rate. Examples of aerobic activities include running, swimming, climbing, walking, jogging, dancing, self-defense and cycling.
This activity can also be done indoors, using exercise equipment such as stationary bicycles and elliptical machines, or outdoors such as in the park or in your neighborhood
Method 3 of 3: Learning About Acupressure
Step 1. Understand the basic concepts of Traditional Chinese Medicine (TCM)
Acupressure and acupuncture use various points along the 12 basic meridians in the body. These meridians are energy pathways that are believed to carry “qi” or “chi” (the Chinese term for life energy). The basic concept is that disease is caused by a blockage in qi. The needles in acupuncture and the pressure in acupressure can unblock these energy pathways and restore the flow of qi so that it becomes easier and less obstructed.
Step 2. Understand how acupressure can be used to stimulate weight loss
In TCM, weight loss can be triggered by removing excess “heat” and “water content” and by supporting the digestive organs.
- The terms “heat” and “moisture content” do not always have a literal meaning. In other words, applying pressure to these points does not change the skin temperature or cause any significant moisture to the skin. These terms must be understood to indicate an energy imbalance which is considered as heat and water content.
- Several studies have shown that acupressure on the points on the ear in particular can significantly help people achieve weight loss.
- Another slightly related technique, the Tapas Acupressure Technique, showed some positive results for maintaining lost weight, although it did not show significant weight loss.
Step 3. Learn how to apply pressure to acupressure points
If the point in question is not in the center of the body, make sure you apply pressure to both points on each side of the body for the same period of time. The magnitude of the pressure is usually mild to moderate. Find a level of pressure that is comfortable for you. Never press too hard.
- Think of three levels of pressure: Light pressure is the amount of pressure that makes your finger lightly press against the skin and move the skin around the pressure point lightly. You won't feel a pulse or bone, but you will feel muscles moving under the skin. Moderate pressure pushes the skin deeper, and in areas of thin skin (for example, around the ears) you should be able to feel the bones and will feel the joints and muscles moving. You may also feel pulsations around them (for example, around points on your knees, elbows or ankles.
- You can apply acupressure anywhere: at work, school, home, or after (or while) taking a shower in the shower. While acupressure is usually best done in a quiet and peaceful environment, it's not mandatory.