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怎样减肥才能成功?

发布时间:2019-03-18   问大夫  责任编辑:红豆

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很多女性总是反进行自己的减肥计划,很多减肥的人由于减肥过程而苦恼,刚开始热情高涨,每天非常努力减肥,有点成效后又慢慢松懈,然后体重又开始反弹。也有的人意志坚定,通过自己的努力减肥成功了。

那么,怎样减肥才能成功呢?减肥有什么窍门吗?要想减肥成功,需要理解和遵守以下三个诀窍:

第一,管住嘴,不要当吃货。“胖子”大多是吃出来的,所以减肥一定要从吃开始改变。首先,饮食结构上坚持三少三多。三少主要包括:少吃油炸油煎食物,少喝甜饮料,少吃高能量零食,特别是膨化食品。

三多是指:多吃新鲜水果蔬菜,多吃粗杂粮和薯类,多喝白水。平时说的比较多的就是清淡低脂饮食,另外还需要注意每顿饭的热量摄入。一般来说,早上吃好,中午可以吃饱,晚上一定要控制热量摄入。不少减肥成功的人传授经验说,晚上不吃主食,可以只吃水果和蔬菜,这样可以在一定程度上降低能量摄入,减轻体重。

第二,迈开腿,让自己动起来。能量摄入减少的同时,还需要通过坚持不懈的运动来增加体内能量的消耗。要想达到减脂目的,一定要进行有运动,因为脂肪不会凭空消失,而是在氧气的作用下转化为二氧化碳和水,再排出体外。

所以户外有氧运动是比较好的,如慢跑、自行车、游泳、健步走以及各种球类运动等。此外,每次运动的时间要在30分钟以上,才有降低脂肪含量的效果。

第三,恒心,要持之以恒才能最终瘦下来。很多人,减肥初期看到相当明显的效果,因为体重基数大,在运动初期,身体会消耗掉大量脂肪,体重几乎一天天下降。但是到了一个平台期后,体重改变就不会那么明显了,此时很多人就开始犹豫、彷徨,甚至有的人减肥激情过后,没有继续坚持,半途而废,体重又开始反弹,也就是造成了减肥失败。

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