Content

• To step
• Method 1 of 3: Apply pressure to acupressure points to lose weight
• Method 2 of 3: Combine a healthy diet and exercise with acupressure
• Method 3 of 3: Learn more about acupressure
• Tips

In traditional Chinese acupressure, firm pressure is applied to specific points on the body to relieve medical conditions. This technique can be used to promote weight loss by stimulating points on the body that can relieve pressure on the digestive system. Learning how to use acupressure for weight loss, along with a healthy diet and exercise, will make it easier to reach your fitness goals.

To step

Method 1 of 3: Apply pressure to acupressure points to lose weight

1. Start with acupressure on the pressure points on the ear. Place your thumb directly in front of the triangular-shaped flap of fabric on the front of each ear. The thumb is used because it covers the most area and reaches all three pressure points.
   • Another way to find this point is to hold your finger to your jaw and open and close your mouth. Find the point that moves the most in your jaw.
   • Apply moderate and steady pressure for three minutes to control your appetite and hunger and improve digestion.
   • If you want to limit yourself to one pressure point, use the points at the ear. It is the only part of the body where three or more acupressure points are located together, which can help you control hunger and appetite.
   • The acupressure points SI19, TW21 and GB2 are located around the ear. These have been the most studied for their weight loss benefits.
2. Apply pressure to additional acupressure points that can aid weight loss. There are a wide variety of other things that can help you lose weight.
   • You will find point GV26 between the upper lip and the nose, in the fold (the filtrum). Apply moderate pressure for five minutes, twice a day. This point can curb your appetite and control your hunger.
   • Run 6 is located directly below the navel. Use your index and middle fingers to massage this pressure point, two minutes, twice a day. This point can improve digestion.
   • Knee point ST36 can be found about 5 cm below the kneecap and slightly off center, towards the outer part of the leg. Apply pressure to this point with your index finger for a minute. You know you've found the right place by bending your foot - you should feel the muscle move under the finger. Press this point for two minutes a day. This point supports healthy stomach function.
   • Elbow point LI 11 is located on the inside of the crease of the elbow, near the outer part of the elbow. This point stimulates bowel function by removing excess heat and unwanted moisture from the body. Use your thumb and apply pressure to this point for 1 minute a day.
   • Pressure point SP6 is located 5 cm above the ankle, on the inside of the lower leg and behind the bone. Apply pressure to this point with your thumb for one minute every day. Release slowly. This point helps to get your moisture balance in balance.
   • The "abdominal sorrow" points are below your lowest ribs in a straight line down from your ear lobes. Press this point under each rib for five minutes a day. This point can also help relieve indigestion.
3. Try a different point, or points, if some of them make you feel uncomfortable or don't get the results you want. Stay aware of how you feel and respond to the massage. Each person responds uniquely depending on their situation. Don't overdo it!
   • You can use these acupressure points until you reach your ideal weight, then use them to maintain that weight.
   • There are no known negative effects of this type of acupressure.

Method 2 of 3: Combine a healthy diet and exercise with acupressure

1. Follow an anti-inflammatory diet. Certain foods can help you lose weight. These are commonly known as "anti-inflammatory" foods and are used because extra weight can cause inflammation. To follow this diet as much as possible, switch to organic foods. These do not contain pesticides or other chemicals, such as hormones and antibiotics, which are associated with an increased risk of inflammation.
   • Also, limit the amount of processed and prepackaged foods you eat. Limit the number of additives and preservatives that can cause more inflammation in some people if they are sensitive to them.
   • It may take a little extra practice and planning, but the closer you can get to cooking your own with ingredients that are raw and whole (and therefore contain the most vitamins, minerals and other nutrients), the healthier you will become.
   • As a rule of thumb, if the food is too white (such as white bread, white rice, white pasta), it has been processed. Instead, eat whole wheat bread, brown rice, and whole grain pasta.
2. Eat more fruits and vegetables. About ⅔ of your entire diet should be fruits, vegetables and whole grains. Fruits and vegetables are high in antioxidants that can reduce inflammation.
   • Choose brightly colored fruits and vegetables for the most antioxidants. These include: berries (blueberries, raspberries), apples, plums, pears and citrus fruits (vitamin C is an excellent antioxidant), leafy green vegetables, zucchini as well as winter squash and capsicum.
   • Fresh is best, but frozen vegetables and fruits can also be used.
   • Avoid eating your vegetables in creamy sauces that add fats to your diet.
   • Do not eat fruits on sugar or heavy syrup (with added sugars).
3. Make sure to include more fiber in your diet, as fiber can reduce inflammation. You need a minimum of 20 - 35 grams of fiber daily. Fiber-rich foods include:
   • Whole grains such as brown rice, bulgur, buckwheat, oats, millet, quinoa.
   • Fruits, especially those you can eat with the skin - for example, apples, pears, figs, dates, grapes, all kinds of berries.
   • Vegetables, especially green leafy vegetables (spinach, mustard, cabbage, Swiss chard, kale), carrots, broccoli, Brussels sprouts, bok choy, beets.
   • Beans and legumes such as peas, lentils, all beans (kidney, black, white, lima).
   • Seeds such as pumpkin, sesame, sunflower seeds, and nuts such as almonds, pecans, walnuts, and pistachios
4. Don't eat too much red meat. In fact, it is better to limit the amount of meat you eat. If you eat meat, make sure it is lean and preferably grass-fed, as this meat contains the natural ratio of omega-3 and omega-6 fats. If you eat poultry, make sure it is skinless and from animals that have been kept without hormones or antibiotics (that includes the other meat).
5. Limit your intake of trans and saturated fats. The American Heart Association advises for overall health that you avoid all trans fats and cut saturated fats to less than 7% of your total daily calories. Saturated fats can usually be easily avoided by cooking with as little butter, margarine and lard as possible.
   • Use olive or canola oil.
   • Remove the fat from the meat.
   • Do not eat foods with "partially hydrogenated fats" on the label. These may contain trans fats, even if the label says it contains "0% trans fat."
6. Eat more fish. Fish contains good quality protein and peat of the healthy omega-3. More omega-3 fat is associated with a reduced risk of inflammation. Fish with higher levels of omega-3 include: salmon, tuna, trout, sardines and mackerel.
7. Make sure to only eat complex carbohydrates. If you avoid processed foods, you're essentially eating complex carbohydrates. Food processing breaks the carbohydrates down into simple carbohydrates. Eating lots of simple carbohydrates can contribute to increased inflammation.
8. Exercise regularly. The only way to lose and maintain weight is to eat right, eat less and exercise. However, you do not have to exercise heavily, and you should not do that. Start slowly by walking more often. Park your car further from your destination, use the stairs instead of escalators or elevators, walk your dog or just take a walk! If you wish, join a fitness center and request guidance from a fitness coach.
   • Work out with weights, do cardio, use an elliptical - whatever you like - and stick to it.
   • Make sure to check with your doctor so you know what to do and what not to do. Don't force anything, but don't make it too easy on yourself!
   • Find an activity that you enjoy and that fits well into your life. Don't overdo it, because workouts that are too hard can cause you to quit.
   • Use a pedometer to keep track of how many steps you take each day. Expand this over time to get more exercise.
9. Do moderate aerobic activity between 75-300 minutes per week. Aerobic activity is anything that increases your oxygen intake and heart rate. Examples include running, swimming, walking, walking, jogging, dancing, martial arts, and cycling.
   • You can also do this indoors, using training equipment such as exercise bikes and ellipticals, but also outside in a park or in your neighborhood.

Method 3 of 3: Learn more about acupressure

1. Understand the basic concepts of Traditional Chinese Medicine (TCM). Acupressure and acupuncture use different points along the 12 main meridians in the body. These meridians are energy pathways believed to carry "qi" or "chi", the Chinese terms for life energy. The basic concept is that illness is caused by a blockage in qi. The needles in acupuncture and the pressure in acupressure can unblock these energy pathways and thus restore the easy and unobstructed flow of qi.
2. Understand how acupressure can be used to boost weight loss. In Chinese acupuncture, weight loss can be promoted by dissipating excess "heat" and "moisture" and by supporting the digestive organs.
   • The terms "heat" and "moisture" do not necessarily have a literal meaning. In other words, pressure on these points will not significantly increase the temperature of the skin or cause more moisture on the skin. The terms indicate imbalances in energy that are considered heat and humidity.
   • Some studies have indicated that acupressure of the ear tips in particular can significantly aid in weight loss.
   • Another, somewhat related technique, Tapas acupressure, has shown some positive weight maintenance results, but no significant weight loss results.
3. Learn how to apply pressure to acupressure points. Unless the point is in the center of the body, make sure you are applying equal pressure on both sides. The amount of pressure is generally light to moderate - look for a pressure that does not feel uncomfortable. Never press hard.
   • Think of three levels of pressure - light pressure is the amount of pressure needed to squeeze your skin slightly with your finger and gently move the skin around the pressure point. You don't feel a heartbeat or bone - but you do feel a muscle moving under the skin. With mediated pressure, the skin is more compressed - and in areas where the skin is thin (around the ear, for example) you will feel bone and the movement of joints and muscles. You may also feel your heartbeat, for example around the knee, elbow or ankle points.
   • You can use acupressure anywhere: at work, at school, at home or after (or during) a shower. Although it is usually best to do this in a quiet and peaceful environment, it is not absolutely necessary.

Tips

• It can be helpful to buy a reflexology chart and familiarize yourself with the different pressure points of the body. In particular, look for the special acupressure points for the stomach, colon, adrenal and kidneys, and the ears. You can use your reflexology chart as a reference during acupressure.