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Compared with being overweight, people who are slightly soft and have a small base, with only a little to lose, actually find it harder to slim down, and the process of sculpting curves is relatively tougher. What is the "small-base weight loss method" that went viral online? What counts as a small base? This article covers who the small-base method suits, what to watch in your daily diet, how to combine exercise, and the aesthetic medicine treatment best suited to small-base slimming.
What Is Small-Base Weight Loss?
Who It Suits
Body "base" refers to the balance of your body measurements. A small base means relatively low fat content and a thinner fat layer; a large base means higher fat content and heavier weight.
A small base generally refers to people who are 150-168 cm tall and weigh 40-50 kg, with a BMI between 18.5 and 24. The small-base weight loss method is therefore suited to people whose weight is already moderate but who carry extra fat in specific areas, or who suddenly gained a size after overindulging and only want to lose 3-5 kg.
BMI formula: weight (kg) ÷ height (m) squared
Characteristics of Small-Base Weight Loss
Metabolism is relatively steady and weight changes are small. So rather than aiming to lower body weight, small-base weight loss should focus more on lowering body fat percentage and reshaping posture and body curves.
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Small-Base Weight Loss: Diet
1. Adjust Your Diet Structure
Follow the daily principle of low oil, low salt, high protein, and low carbs. Control your carbohydrate intake (such as rice and bread), choose good whole-food carbohydrates rather than refined starches, and in general focus on protein, vegetables, and fruits, with fats in a supporting role, keep meals light and increase your dietary fiber intake, which aids digestion and boosts metabolism. You can also give yourself an indulgence day (cheat meal) once every week or two, a chance to eat whatever you like. From a dietitian's perspective, moderate indulgence can also stimulate the body's metabolism.
2. The 16:8 Intermittent Fasting Method
How to do it
Eat only within an 8-hour window out of every 24 hours; for the other 16 hours, fast and avoid foods that contain calories.
How it works
Generally, after a meal the body needs 7-10 hours to use up stored glycogen, and during this time a large amount of body fat is consumed. So on a normal diet of three meals a day, you only have a chance to burn fat while sleeping, whereas intermittent fasting uses a long stretch without food to increase the time your body spends burning fat, and so slims you down through fat burning.
3. Drink More Water
Drinking water helps with detoxification and fat burning, and drinking enough water makes you feel fuller, which can help reduce appetite.
Drink at least 2000 c.c. of water every day and avoid sugary drinks, though unsweetened tea or unsweetened black coffee is fine.
Small-Base Weight Loss: Exercise
Combine Anaerobic and Aerobic Exercise
A key point of small-base weight loss is getting rid of the flesh you are unhappy with or have in excess, such as belly and waist fat and bat wings (flabby upper arms). For exercise, therefore, we recommend alternating anaerobic and aerobic exercise, and only adding exercise in the second month of your weight-loss plan: let your body adapt to the new diet first, then add exercise later for spot sculpting, which gives more noticeable results.
We recommend 30 minutes of aerobic exercise and 20 minutes of anaerobic exercise, three times a week. These can be done separately rather than all at once; remember to stretch afterward to relax your muscles and avoid injury.
If you have no exercise background, gradually increase your activity level according to your condition: try different types of exercise first, then stick with one that interests you. Once you have chosen an exercise, gradually raise the intensity, which helps your body break out of its usual exercise habits and also speeds up metabolism.
Small-Base Weight Loss: CoolTech Cryolipolysis
Small-base slimming mainly requires contouring specific areas of the body, which is also what makes small-base weight loss difficult. This is where aesthetic medicine treatments can help, and we recommend CoolTech cryolipolysis, which helps small-base people slim down with ease!
How CoolTech Cryolipolysis Works
The treatment uses precise -10°C cooling technology and a 360-degree vacuum negative-pressure applicator to hold the treatment area in place, causing the frozen fat cells to undergo apoptosis (programmed cell death). The normal lymphatic system then clears the dead cells, reducing fat, so it can sculpt fat and flesh that diet control and exercise cannot remove.
Advantages of CoolTech Cryolipolysis
1. Non-invasive treatment: no surgery and no downtime
2. Can treat 4 areas at the same time, saving time and improving efficiency
3. 9 diagnostic templates for greater safety and better results
4. Scientifically proven to reduce fat by up to 50%
5. Exclusive patented technology reduces skin pulling and improves comfort
CoolTech Cryolipolysis vs. Other Devices
| CoolTech Define | Z Lipo (ZLipoMed) | CoolSculpting | |
|---|---|---|---|
| Treatment areas | Abdomen, flanks, arms, thighs, back, chin, knee fat, bikini line, under-buttock fold | Abdomen, flanks, arms, thighs, back | Thighs, waist and hips, abdomen, back, arms, chin |
| Origin | Europe | Europe | USA |
| Temperature | -10°C | -5 to -10°C | -11 to -13°C |
| Number of applicators | 4 | 2 | Single applicator |
| Treatment results | Up to 50% fat reduction | About 22% fat reduction | About 25-27% fat reduction |
| Price | ★★ | ★★ | ★★★★ |
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This article is for general information only. Results vary from person to person; please consult a doctor in person before deciding on any treatment.
