肥胖患者如何健康的减肥？英文双语对照

44条超实用的「减肥建议」，价值10万，据说看完的人都瘦了！

好久没有分享「减肥知识合集」了，今天，轻妞帮大家整理了44条关于减肥的建议，希望这些建议，能够颠覆你对减肥的认知，拒绝减肥中的谣言和误区，真正做到知识型减肥，用知识武装头脑，用实践印证知识，最终一点点的瘦下去！

减肥，从来不只是少吃多动，也没有必要每天水煮菜+跑步5公里，这个过程完全可以是轻松的、愉快的，而且瘦下来之后完全不用担心反弹，学会了这些知识，你减肥的难度将至少降低一半！

关于饮食

1、减肥随时都不晚，想要减肥，控制饮食是最重要的，千万不要再大吃大喝了。

2、减肥前，先观察下自己以往的饮食习惯，看看自己究竟是怎么吃胖的，哪些地方需要改正，能让你的减肥更顺利。

3、没有负卡路里的食物，即使再低热量的食物吃多了也一样胖，但是在控制总量的情况，饮食比例中低热量食物占比大，的确更减肥！

4、少食多餐更有助于减肥，一日三餐吃7分饱，在两餐之间加一个水果或者一杯牛奶，就能简单做到少食多餐。

5、没有任何食物，能够完全代替一日三餐中的某一餐，应急的时候适量替换无伤大雅，但千万别养成习惯。

6、很多人胖，不是因为肉多，而是因为水肿，少吃一些盐，多吃一些黑咖啡、绿茶、含有钾的食物，能够缓解水肿。

7、水肿的时候更应该多喝水，而不是少喝水。当然，睡前依旧不建议多喝水，主要是为了避免影响睡眠。

8、外卖中的油盐糖，比你想象中的要多，30克食用油的热量为270大卡，这很可能是你外食中一餐所用的量。

9、偶尔吃一些垃圾食品对于减肥的确影响不大，但是考虑到你的意志力，垃圾食物还是尽量别吃。

10、长期不吃主食，身体能量摄入不足的情况下，身体会自动关闭一些“无关紧要”的功能，比如维持头发、正常例假等，还会出现低血糖、气色变差等问题。

11、主食一定要吃，也一定要少吃，同时兼顾粗粮和精粮，按照粗粮：精粮=1:1的比例安排主食，热量更低、饱腹感更强，更不容易引起血糖上升。

12、减肥饮食中，碳水化合物、蛋白质、脂肪缺一不可，缺少任何一种都会影响减肥。

13、猪肉并非完全不能吃，选择里脊肉和控制总量即可，国外健身者不吃猪肉，主要是国外养猪不多。

14、肉类中，最建议吃鱼虾海鲜、鸡胸肉、瘦牛肉。

15、鸡胸肉和鸡其他部位的肉在热量和营养上相差不大，吃鸡胸肉主要是因为没有鸡皮。

16、减肥中不能不吃脂肪，但可以选择更健康的脂肪，比如坚果、橄榄油、茶油等，避免动物油。

17、糖是减肥中最大的敌人，不仅让你胖，还会让你丑。

18、辣椒不会让你长痘痘，让你长痘痘的是辣味食物中普遍存在的高油、高盐、高糖。

19、学生党更适合减肥，基础代谢高、食堂菜品全、空闲时间多，还不用自己做饭。

20、喜欢甜食，可以用代糖自己制作，用无糖酸奶、水果、代糖混合，就能简单做出一款美味的甜食。

21、零食没有必要全戒掉，保证3点即可：控制摄入量、选择更低卡的零食、吃了零食就去运动。

饮食减肥最重要的一环，上面的21条如果你都能做到，减肥就已经完成了80%，甚至可以完全不要下面的20%。

关于运动

22、适合你的运动，就是最好的运动，即使这种运动看上去消耗的热量没有其他运动高。

23、相比于运动方式，运动本身才是最值得提倡的。

24、一些轻松、愉快、有趣的运动，也可以消耗不菲的热量，比如跳绳、羽毛球、网球、篮球、蹦床、爬山等。

25、减脂效率最高的运动方式是有氧运动+无氧运动相结合。

26、运动小白在开始运动的时候，一定要循序渐进，没有必要一上来就跑5公里。

27、没有必要每天都运动，一个星期运动3-5次，每次坚持40分钟足以起到减肥的效果。

28、不要以为运动了就可以放肆多吃，事实上，你运动消耗的热量总比你认为的要少的多。

29、运动之后拉伸，不仅能够缓解肌肉疲劳，还能让你身材线条更好看。

30、没有瘦局部，全身瘦了其它地方自然瘦了，但是通过锻炼和拉伸，能在视觉上起到瘦局部的效果，比如瘦腿~

31、千万不要害怕练出肌肉，增肌比减脂难多了，以你的运动强度想增肌，想的美！

32、体重基数太大的人，不建议运动，尤其不建议跑步；运动完之后总会暴饮暴食的人，也不建议运动。

33、不要相信运动必须30分钟才会燃脂，只要你动了，都会燃脂，只是燃脂的效率没有30分钟后高。

34、想要练出马甲线，首要前提是要瘦。你练一年马甲线的效果，真不一定比瘦子练一星期效果好，体脂率足够低，3天就能练出马甲线。

35、遇到平台期不要放弃，这只证明你马上要进入到下一个阶段了，坚持总会有惊喜。

36、不要总说自己没有时间，平时多走楼梯、多做家务，每天抽出20分钟时间做一些力量训练，都能帮助减肥。

关于压力情绪

37、减肥是一座金字塔，底层是情绪、中层是饮食，上层是运动，基础打不好，上层就无从谈起。

38、有情绪的时候，一定要发泄，学会和自己沟通，并找出缓解情绪的方式，千万不要用食物发泄情绪。

39、快速瘦身能让你一个月瘦15斤，但只能坚持1个月；培养习惯能让你一个月瘦5斤，但是能维持一生，聪明人都会选后者。

40、凡是需要依靠强大意志力的减肥方法，都可以直接放弃，别相信你能有多自律，毕竟你已经是胖子了。

41、传说中的过劳肥真不骗人，压力大会直接影响一个人的食欲。

42、释放压力最好的方法就是去运动，身体疲惫的时候，身心反倒会很舒畅。

43、90%的暴饮暴食，都是因为节食引起的，杜绝节食比暴饮暴食之后的悔恨有用多了！

44、暴食没有那么可怕，偶尔大吃一顿，虽然会暂时长胖，却能让你放松下来，有利于长久坚持减肥。

最后，相比于体重秤上的数字，培养健康的生活习惯，才是减肥中最应该重视的，一旦好的习惯养成，你想胖起来都难！ 如果有什么关于瘦身方面的疑问，可以私信咨询，有时间的情况下，我会一一回复。也可以关注我的公号"轻妞"后台咨询~

44 exceed practical " proposal reducing weight " , value 100 thousand, the person that sees allegedly is poor!

Did not share for ages " knowledge reducing weight closes market " , today, small girl helped everybody arrange 44 to suggest about what reduce weight, hope these suggest, can overturn you are cognitive to what reduce weight, reject the rumor in reducing weight and error, accomplish knowledge truly model reduce weight, with intellectual armed brains, with practice confirm knowledge, of final little thin go down!

Reduce weight, just do not eat less to be moved more, also not was necessary everyday water cooks food + ran 5 kilometers, this process can be relaxed completely, happy, and thin after coming down, need not worry completely rebound, learned these knowledge, the difficulty that you reduce weight will reduce an in part at least!

About food

1, reduce weight at any time not late, want to reduce weight, controlling food is the most important, must not again belly-worship.

2, before reducing weight, observe first issue oneself before dietary habit, seeing his is how to eat after all fat, what place needs to correct, can let you reduce weight more successful.

3, the food that did not lose calorie, although food of again low caloric eats much euqally fat also, but the circumstance that controlling gross, food of low quantity of heat is occupied in dietary scale than big, really more reduce weight!

4, eat much food less more conduce to reduce weight, a day of 3 meal have 7 minutes full, a fruit is added between two eat or a cup of milk, can accomplish simply eat much food less.

5, without any food, can substitute some meal in a day of 3 eat completely, jury moment is right amount replace not affect the whole, but must not form a habit.

6, a lot of people are fat, because the flesh is much,not be, however because of oedema, eat a few salt less, eat a few black coffee, green tea, food that contains potassium more, can alleviate oedema.

7, oedema when should drink water more more, is not to drink water less. Of course, before sleeping, do not suggest to drink water more as before, basically be to avoid to affect Morpheus.

8, outside the oily salt sugar in selling, than you the imagination wants mediumly much, the quantity of heat of oil of 30 grams edible is 270 kilocalorie, this is probable it is the amount that place of the feed in be being fed outside you uses.

9, now and then eat food of a few rubbish to be affected really to reducing weight not quite, but the psychokinesis that considers you, rubbish food still does not eat as far as possible.

10, do not eat staple food for a long time, body energy absorbs insufficient circumstance to fall, the body can be shut automatically a few " not matter " function, maintain hair, normal period to wait for instance, return meeting occurrence hypoglycemia, color to become poor to wait for a problem.

11, staple food must eat, also must eat less, at the same time coarse food grain of give attention to two or morethings is mixed energy provisions, according to coarse food grain: Energy provisions =1:1scale arranges staple food, quantity of heat is lower, full celiac sense is stronger, cause blood sugar not easily to rise more.

12, in food reducing weight, carbohydrate, protein, adipose be short of one cannot, lack influences of any a kind of metropolis to reduce weight.

13, pork is not cannot eat completely, choice tenderloin flesh and control gross can, foreign fitness person do not eat pork, basically be abroad raises a pig not much.

14, the flesh kind in, most the proposal eats flesh of piscine shrimp seafood, chicken breast, lean beef.

15, the flesh of other position is in pigeon breast flesh and chicken differ on quantity of heat and nutrition not quite, because do not have gallinaceous skin,brisket eating chicken basically is.

16, in reducing weight, have to eat adipose, but can choose more healthy adipose, for instance nut, olive oil, tea-seed oil, prevent animal oil.

17, candy is the oldest enemy in reducing weight, make you fat not only, still can make you ugly.

18, chili won't let you grow blain, those who let you grow blain blain is the exists generally tall oil in piquancy food, tall salt, high in syrup.

19, student party suits to reduce weight more, dish of tall, dining room tastes basal metabolis complete, free time is much, still need not oneself cook.

20, like sweet food, can make with acting him candy, mix with the yoghurt that do not have candy, fruit, acting candy, can make a delicate sweet food simply.

21, snacks was not necessary total drop is dropped, assure at 3 o'clock can: The control intake, snacks that chooses lower card, ate snacks to move.

Food reduces weight the most important one link, 21 above if you can be accomplished, reduced weight to had been finished 80% , can not want completely even 20% below.

About motion

22, the campaign that fits you, it is best motion, the quantity of heat that although this kind of motion looks,uses up is high without other sport.

23, compare at athletic way, athletic itself just is worth to advocate most.

24, a few relaxed, happy, interesting motion, also can use up the quantity of heat that does not poor, for instance skip, badminton, tennis, basketball, skip bed, climb etc.

25, the athletic way with the highest efficiency that reduce fat is motion having oxygen + appearance of the campaign that do not have oxygen is united in wedlock.

26, when athletic Xiaobai is beginning campaign, must successive, not was necessary to come up to run 5 kilometers.

27, not was necessary to move everyday, 3-5 of motion of a week second, hold to enough 40 minutes to have the effect that reduce weight every time.

28, do not think it is OK to moved licentious eat more, in fact, the quantity of heat that your motion uses up always wants than what you think many little.

29, after motion drawing, can alleviate not only muscle is fatigue, still can make your figure line more good-looking.

30, not thin local, the whole body became thin elsewhere nature is thin, but mix through taking exercise drawing, can rise on the vision thin local effect, for instance thin leg ~

31, must not fear to drill a muscle, adding muscle is much more difficult than reducing fat, want to add muscle with your athletic intensity, those who want is beautiful!

32, the person with weight too large cardinal number, do not suggest to move, do not suggest especially ran; The person that eat and drink too much always is met after motion is over, also do not suggest to move.

33, do not believe motion just must be met 30 minutes light fat, wanted you to move only, can light fat, after just lighting the efficiency of fat to do not have 30 minutes tall.

34, want practice to give waists-coat clue, principal premise is to want thin. You are experienced the effect of line of a year of waists-coat, do not compare a thin person to drill one week certainly really the effect is good, body fat rate is enough low, 3 days can drill a waists-coat line.

35, encounter platform period not to abandon, this proves you want to enter next level immediately only, insist to always can have a surprise.

36, say oneself do not have time not always, go stair, much to do chore more at ordinary times, take out 20 minutes of time to do training of a few force everyday, can help reduce weight.

About pressure mood

37, reducing weight is a pyramid, ground floor is mood, middle-level it is food, superstratum is motion, the foundation is hit bad, superstratum is mentioned with respect to have no way.

38, when having a sentiment, must abreact, learn to be communicated with oneself, find out alleviate the means of the mood, must not abreact with food mood.

39, fast thin body can let 15 jins your month is thin, but can hold to a month only; Education habit can let 5 jins your month is thin, but can maintain lifetime, clever person can choose latter.

40, the method reducing weight that always needs to rely on powerful psychokinesis, can abandon directly, do not believe you can have much self-discipline, after all you had been fatso.

41, the overfatigue fertilizer in fokelore does not deceive people really, pressure congress affects one the individual's appetite directly.

42, release the method with best pressure to move namely, when the body is tired out, instead of body and mind will be very free from worry.

43, of 90% eat and drink too much, cause, put an end to be on a diet than eating and drink too much the compunction later is much more useful!

44, the gluttony is done not have so terrible, now and then engorge, although can gain flesh temporarily, can let you loosen however come down, be helpful for insisting for a long time to reduce weight.

Finally, compare the figure on weight balance, foster healthy habits and customs, in reducing weight, just should take seriously most, once be used to nurturance well, you think fat it is difficult to rise! If what have the doubt about thin body respect, can illicit letter seeks advice, below the case that has time, I can reply one by one. The tiring-room of " of small girl of fair number " that also can pay close attention to me seeks advice from ~