减肥应该怎么减？英文双语对照

您好，非常感谢你的邀请，对于这个提问我的看法是：减肥首先要找到你胖的原因，很多人会说我是易胖体质。

为什么容易胖？ 在我的减肥顾客中，几乎多数人都会这么说，所以很多朋友向我咨询减肥的时候都会很疑惑这个问题。

比如：为什么我有一个朋友怎么吃也不会胖，而我吃得不多，还容易胖呢？

同样是人，吃得也一样，为什么会有这么大的区别呢？其实是因为易胖体质和易瘦体质，才会这样的区别。

如果你减肥是很难减，九成以上你就是易胖体质了，但没有减下不去的减肥方法，重要的是你是否用对了方法。

我们很多人都知道，胖的类型有很多，很多人都会拥有婴儿肥，游泳圈或者是全身都胖。

然后几年后，发现变瘦了，而且经原来更漂亮了，原因就在于体质，也就是从一个易胖体质培养成一个易瘦身体质了。

易胖体质和易瘦体质的区别？

1）吸收指数

易胖体质的吸引几乎是成正比，吸引进去的热量会被身体转化为脂肪储存起来，也就是说吃多少就会长多少。

易瘦体质的吸引量会随着人体的需求下降，并且慢慢会变小，最后形成了怎么吃也不会胖的体质。

2）脂肪分解指数

易胖体质的脂肪分解速度很缓慢，而易瘦体质能快速分解掉脂肪，甚至达到相对稳定的状态。

那么易胖体质能培养成易瘦体质吗？答案是：当然可以！

除了先天情况外，易胖体质是可以在后天正确的调理下可以达到的。

如果你觉得你是易胖体质，而且不容易瘦下来，那应该就是易胖体质了。

易胖体质除了先天的原因外，其实重要的还是饮食和生活习惯导致的。

如何培养易瘦体质？

1）改变原有的生活习惯

改变易胖体质，一定要培养一个良好的生活习惯，检查原来的生活习惯，如果你不会可以私聊我，免费帮你分析。

通过改变原来的不良的生活习惯，按时休息，按时吃饭，以及定时时餐等。

2）少吃多餐

我们的减肥顾客一天得吃上6-7餐，而餐与餐之间都是适量，因为每餐的适量反而有利于身体的消化，同时血糖稳定。

而且多餐进食还可以减少暴饮暴食的情况，从而起到健康减肥的效果。

3）清淡饮食

随着生活水平提高，各种物质的要求也会提高，对于各种的食物也会多吃，特别对于口味重要求也随着提高，这样反而且会加重身体的负担，对减肥是很不利。

因此，不管减肥或是不减肥，最好注意饮食，以清淡的食物为标准。

4）适当的摄入脂肪

脂肪是我们身体必需的营养物质，但是很多人这个误区，为了减肥不吃任何脂肪类的食物，这样的吃法是错误的。

脂肪要是少了会导致蛋白和糖类的转化，吃多当然是不好，达不到减肥的效果。

不过可以吃含脂肪少的食物，比如：鸡蛋，鸡肉等。

这样不仅可以满足身体正常的需求，还能够更好的减肥。

5）应当营养治疗方法---特殊膳食

营养治疗是通过调理饮食，由蛋白质，糖类，维生素，矿物质，水六大营养，并且是合理的饮食结构，来达到健康状态的方法。

居家瘦帮助你减肥成功？

1）蛋白质

蛋白质很重要，是关系整个生命生长与活动的重要物质， 而蛋白质在人体中含量最多的就是肌肉， 肌肉发达的人代谢也就高，

举个例子：

男性在 40 多岁之后发胖几率很低，而女性 40 多岁之后发胖几率达 60%以上，其原因就是在于男性肌肉比女性发达。

知道这个情况后，那我们来看减肥中要是只计算能量，都不考虑蛋白质是否足够身体的需要， 先放开对健康有影响不说， 就是减体重一块那也只是减一些体重后就减不动了。

2）减肥停留在如何减体重层面

只问能减多少、怎么减？

却很少有人问如何是健康的减肥方法、 减后怎样才可以很好保持。

体重健康瘦下来后做到长久保持才是真正的成功， 所以稳定体重非常重要， 稳定中要达到饮食恢复正常之后还可以保持刚刚减到的体重

同时要能学习到管理体重知识的话，那就可以有效自己处理反弹，确保以后都不再为体重发愁。

3）正在节食朋友先恢复早中晚正常饮食

饮食早餐可以是面包加牛奶水果加牛奶或是豆浆、或是粥加鸡蛋等，

中午与晚餐就要有米饭、肉、蔬菜、水果

比如中午米饭可以吃 150 克左右、肉 70-100 克左右、蔬菜 200 克左右、水果 150 克左右。当然对方要是怕自己恢复的话体重猛涨，那就交给老师每天来指导。

4）制定科还合理的饮食

水果加牛奶或是豆浆、或是粥加鸡蛋等，中午与晚餐就要有米饭、肉、蔬菜、水果咯

比如中午米饭可以吃 150 克左右、肉 70-100 克左右、蔬菜 200 克左右、水果 150 克左右。当然对方要是怕自己恢复的话体重猛涨，那就交给老师每天来指导。

5）培养良好的生活习惯

除了饮食方面，接下来生活习惯我们可以简单的运动

例如：走路、慢跑、打球、骑单车、爬山、游泳、拖地、健美操等，时间在一个小时左右。

运动量要是过强就会损伤肌肉，反而出现反效果，而适量的有氧运动加上补充足够的蛋白质，那对人体的肌肉率增加有很好的帮助。

这样就提高人体代谢，是减肥的同时健康也有保证，身体的体质也越来越好、皮肤也很紧致。

6）心理蔬导

有不少朋友是离婚之后发胖、或是工作学习压力大、或是失恋、或是有些叛逆人等等

因此，减肥不单是愿意很好配合老师；还要每天满足到心理的需求，比如是否有很喜欢吃的食物。

如果有的话就一定要先去满足对食物的爱好， 要不然就很容易导致客户心理压抑， 最后导致暴食症出现。

如果减过程中身边的朋友打击、 或是家人反对，这时还要及时处理，坚固减肥的信心。

所以健康减肥成功， 在居家瘦的老师指导下，需要花费大量的时间与精力投入在你的身上， 直到真正健康减肥成功。

也因此，老师不单要具备医学知识、营养学知识，更要有心理学知识、沟通的技巧。

总结：减肥结合的知识非常的多，如果你不是专业人士不要自己乱减，特别不要找所谓的方法，任何的产品来解决，因为最后还是被所谓的方法和产品所控制。减肥成功的方法只有一个，那就是让自己成为瘦身专家，学习系统的知识，才有能力成为体重的主人！

我是覃健玲，从宝妈瘦成的小仙女！驾驭体重只有靠自己，不节食，不运动，让自己大脑知识强大起来，有能力管理自己的体重，我可以，你也一样可以！

Hello, thank your invitation very much, quiz to this my view is: Reduce weight to want to find your fat reason above all, a lot of people can say I am easy fat constitution.

Why easy fat? In my client reducing weight, almost most person is met so say, so a lot of friends seek advice to me the metropolis is very interrogative when reducing weight this problem.

For instance: Why I have a friend how to eat also won't fat, and I eat Debuduo, easy still fat?

It is a person likewise, eat euqally also, why can you have so big distinction? Because,be actually easy fat constitution and easy thin constitution, just meet such distinction.

If you reduce weight,be very difficult decrease, 9 into above you are easy fat constitution, but did not decrease next methods reducing weight that do not go, important is whether you are used was opposite method.

We a lot of people know, fat type has a lot of, a lot of people can have infantile fertilizer, swim encircle or the whole body is fat.

Next after a few years, discovery becomes thin, and classics is more beautiful before, the reason depends on a constitution, be fostered into constitution of an easy thin body from an easy fat constitution namely.

The distinction of easy fat constitution and easy thin constitution?

1) absorb an index

The attraction of easy fat constitution is to become direct ratio almost, attract attraction quantity of heat to meet by body translate into adipose store rise, how much to eat that is to say with respect to chairman how many.

The attraction of easy thin constitution is measured meeting the slow down in demand as human body, and be met slowly decrescent, formed finally how to eat also won't fat constitution.

2) adipose decompose an index

Of easy fat constitution adipose disclose rate very slow, and easy thin constitution can be decomposed quickly adipose, achieve relatively stable status even.

Can be so easy fat constitution fostered into easy thin constitution? The answer is: OK of course!

Besides congenital circumstance, easy fat constitution is what to can achieve can be in below acquired and correct recuperation.

If you feel you are easy fat constitution, and not easy thin come down, that should be easy fat constitution.

Easy fat constitution outside the reason besides a priori, actually still food and habits and customs bring about importantly.

How to foster easy thin constitution?

1) the habits and customs with original change

Change easy fat constitution, must foster a good habits and customs, check original habits and customs, if you won't be OK illicit talk about me, help you freely analyse.

Through changing original undesirable habits and customs, rest on time, have a meal on time, and the eat when timing.

2) eat much food less

Our client reducing weight must eat one day on 6-7 eat, and it is right amount between eat and eat, because of every eat right amount the assimilation that is helpful for the body instead, blood sugar is stable at the same time.

And much food takes food to still can reduce the circumstance that eat and drink too much, have the effect that reduces weight to health thereby.

3) delicate food

Rise as standard of living, the demand of all sorts of material also can rise, to all sorts of food also can eat more, special heavy to taste demand also as rise, such turning over and the burden of can aggravating body, it is very adverse to reducing weight.

Accordingly, reduce weight without giving thought to or be not to reduce weight, had better notice food, it is a standard with delicate food.

4) absorb appropriately adipose

Adipose it is the nutrient material with our indispensible body, but a lot of people this error, do not eat to reduce weight any adipose kind food, such eating that the law is a mistake.

Adipose if meet those who bring about albumen and saccharide less,change, eating is bad of course more, the effect that short of reduces weight.

Can eat nevertheless contain adipose little food, for instance: Egg, chicken.

Can satisfy the requirement with normal body not only so, still can better reduce weight.

5) ought to nutrition treats a method---Special and prandial

Nutrient cure is to pass recuperation food and drink, by protein, carbohydrate, vitamin, mineral, water 6 big nutrition, and be reasonable dietary construction, will obtain the means of health.

Reside a thin help your success reducing weight?

1) protein

Protein is very important, it is a relation whole life grows the important matter with the activity, and protein is in human body content is most is muscle, hefty person metabolization is tall also,

Cite a case:

The late fat odds that the male is in many years old 40 is very low, and get fat odds amounts to 60% above after the female is many 40 years old, its reason depends on male muscle developing than the female namely.

After knowing this condition, in reducing weight in light of us then if be calculated only energy, take no account of the need of protein whether enough body, unlock first influential to health do not say, after decreasing weight to just also reduce a few weight then together namely, decrease did not move.

2) reduce weight stay in how to reduce weight level

Ask only how much can you decrease, how to decrease?

The method reducing weight that how very few however somebody asks is health, after decreasing how ability is OK and very good maintain.

Weight health is poor after coming down, accomplish retaining ability for a long time is real success, stable weight is very so important, the weight that just reduces still can carry after wanting to achieve food to return to normal in stability

Want to be able to learn to run the word of weight knowledge at the same time, that oneself can be handled effectively rebound, after ensuring, be anxious for weight no longer.

3) be on a diet the friend restores first early in late normal food

Dietary breakfast can be biscuit fruit of the milk that add an ox adds milk or be soya-bean milk, or it is congee add an egg to wait,

Be about to have rice, flesh, vegetable, fruit with dinner midday

For instance rice can eat 70-100 of 150 grams left and right sides, flesh to overcome the left and right sides, vegetable midday 150 grams control 200 grams left and right sides, fruit. Of course if the other side is afraid of the word weight rocket that he restores, that gives the teacher coachs everyday.

4) make the food with reasonable still division

The fruit adds milk or be soya-bean milk, or it is congee adds an egg to wait, be about to have cough up of rice, flesh, vegetable, fruit with dinner midday

For instance rice can eat 70-100 of 150 grams left and right sides, flesh to overcome the left and right sides, vegetable midday 150 grams control 200 grams left and right sides, fruit. Of course if the other side is afraid of the word weight rocket that he restores, that gives the teacher coachs everyday.

5) the habits and customs with good education

Besides dietary respect, next habits and customs our OK and simple motion

For example: On foot, canter, play a ball game, ride bicycle, climb, swim, procrastinate the ground, strong and handsome hold etc, time is controlled in a hour.

If carry momentum is too strong can injure muscle, appear instead combat the effect, and right amount motion having oxygen adds compensatory and enough protein, that increases to the muscle rate of human body have very good help.

Raise human body metabolization so, it is to reduce weight while health also has assure, better and better also, skin sends the constitution of the body very closely also.

6) psychological greens guides

Having many friends is a divorce is late fat, or it is working study pressure big, or it is to be lovelorn, or it is a little traitorous person etc

Accordingly, reducing weight is to be willing not simply very good cooperate a teacher; Satisfy psychological requirement everyday even, than if whether have,liking no food very much.

If some words must satisfy pair of alimental to like first, or cause client psychology depression very easily, bring about guzzle disease to appear finally.

If decrease the beside friend in the process blow, or it is family object, handle even in time at this moment, the confidence that reduces weight stably.

So health reduces weight successful, in house home thin teacher guidance falls, need costs many time and energy to be thrown on your body, till truly healthy success reducing weight.

Also accordingly, the teacher should have medical knowledge, dietetics knowledge not simply, should have psychological knowledge, intellectual skill more.

Summary: The knowledge of union reducing weight is exceedingly much, if you are not professional personage,do not want oneself to be decreased in disorder, should not seek so called means particularly, any the product will solve, because finally still is,be controlled by so called method and product place. The method of success reducing weight has only, that lets oneself become thin body expert namely, learn systematic knowledge, ability is capable to become the host of weight!

I am Qin Jianling, from treasure Mom thin become small fairy! Control weight relies on him only, do not be on a diet, do not move, make him cerebra knowledge powerful rise, capable managing oneself weight, I am OK, you are euqally OK also!