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我的減肥之路(1) - 如何減肥? by aaronli

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· @aaronli · (edited)
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我的減肥之路(1) - 如何減肥?
之前說過,從十月開始我就要減肥了,嚴格說是十月二日開始的。減肥是很多人一生的事業,也有不同的方法,和不同的目的,不外乎:

要瘦!要輕!要美!要健康!

就著不同目的,大家減肥的方法都有些不同,而我,則希望用比較健康的方法去減,同時建立良好的運動和飲食習慣。下面這個體重數據是10月11日的,十月開始到11日約一個半星期,我的體重大約輕了1.5公斤,也即是3斤。

<img src="http://aaronli.steemblogs.club/wp-content/uploads/2019/10/IMG_BF2CA98F189F-1.jpeg" alt="" class="wp-image-1621"/>

如何減肥?其實最基本的方程式就是每天的熱量消牦比攝取大。那麼,如何才叫消牦比攝取大?先給大家一些數字:一般成年人一天的所需熱量攝取量是1800 - 2400大卡,如果他每天將熱量攝取量減低到1400 - 1800大卡,再加上運動造成的熱量燃燒,那麼一天就可以造成大約500 - 700大卡的熱量差。

這個數字可以減多少?一斤的脂肪熱量是3500大卡,所以每天500 - 700大卡的消牦,大約就是5 - 7天減掉一斤的脂肪了。

這個時候你或者會問:那麼其實我不需要做運動,只是節食或不食飯都可以減肥吧!是的,但這個是不健康的做法,因為:

一。我們除了熱量,還需要其他如蛋白質、維他命、碳火化合物等的營養,不吃飯就吸收不了。<br>
二。不吃飯的話,一天可能會造成1000大卡以上的反差,對身體造成負荷,身體基礎代謝所需的熱量也不夠,是破壞身體的做法。<br>
三。就算只節食不運動,保持每天只有幾百大卡的反差,但沒有運動的話,就只能減掉脂肪,不能建立肌肉,身體不會有美好線條,加上肌肉也能提升身體代謝,對消牦熱量也是很有幫助的。

所以,要減肥是不能偷懶的,運動不但能減肥,也是讓身體健康的不二法門,一星期三至四天抽一點點時間運動,就能讓你保持健康身體,不但病痛少了,壽命也能長了,何樂而不為呢?

 <br /><center><hr/><em>Posted from my blog with <a href='https://wordpress.org/plugins/steempress/'>SteemPress</a> : http://aaronli.steemblogs.club/%e6%88%91%e7%9a%84%e6%b8%9b%e8%82%a5%e4%b9%8b%e8%b7%af1-%e5%a6%82%e4%bd%95%e6%b8%9b%e8%82%a5%ef%bc%9f/ </em><hr/></center>
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