怎么减肥，本人180cm,95kg,男？英文双语对照

想减肥，请从你的饮食习惯和生活方式入手！

首先要弄清发胖的原因。人为什么会发胖？就一个根本原因：输入＞消耗！你吃得太多，身体需要不了那么多营养，就把它变成脂肪积存起来了。要使自己不发胖，必须保持做到：每天摄取的热量＝身体消耗的热量。要使自己减肥，就必须做到：每天消耗的热量＞摄取的热量。这就是减肥的原理。那么，到底该怎样减肥？

严格遵守和养成“早吃好、午吃饱、晚吃少”的饮食习惯，其中“晚吃少”是减肥的关键！这里有三点必须注意：一是必须吃早饭。不吃早饭的人，容易发胖。因为经过一夜睡眠，身体有10多个小时一直在消耗能量却没有进食，人体需要含丰富碳水化合物的早餐来重新补充、储藏能量，不吃早餐使人在午饭时出现强烈的空腹感和饥饿感，不知不觉吃下过多的食物，多余的能量就会在体内转化为脂肪；二是中午一定要吃饱。中午不吃饱，晚上必然饿，“晚吃少”就难以做到了；三是晚上一定要做到尽量尽量少吃！而且晚餐不要吃肉食、甜食、油炸食品，喝一些清淡的面汤、米汤就可以，不要喝咸汤。许多减肥成功者不约而同的秘密都是：晚上九点以后坚决不进食，也坚决不喝水！这是他们保持曲线美的关键。事实的确如此，许多专家都曾经表示想保持窈窕身材的人士，过于丰盛的晚餐、夜宵，热量都是无法消耗的。根据人体的生物钟运行显示，在九点后，人体各器官功能已基本处于微弱状态，那也正是积累脂肪的时刻。而我们正常晚餐所吃下的东西需要5个小时才能被完全消化掉，这多余的热量，日积月累会造成皮下脂肪堆积过多，肥胖的命运也就悄然降临了，所以要牢记晚上九点以后绝对禁止进食。

有人说：九点前我就饿得难受，怎么办？那就吃苹果吧。苹果可以减肥。苹果可以调理肠胃、止泻、通便、消食化积，可以治疗高血压，降低血中胆固醇。苹果是低热量食物，以苹果充饥能使人体摄入的热量减少，同时苹果又含有人体必不可少的各类氨基酸、蛋白质、各种维生素、矿物质及胡萝卜素等，既可以基本上满足人体的必需，又能够被人体充分消化吸收，极少有废弃物，也就减轻了肠胃、肾脏的负担，使体内废物得以充分排出，使血液得以净化。

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Want to reduce weight, ask the dietary habit from you and lifestyle proceed with!

Should make clear above all the reason of get fat. Factitious what is met get fat? With respect to a prime cause: Input ＞ is used up! You eat too much, the body cannot need so much nutrition, turned it into adipose stockpile to rise. Should make oneself not get fat, must maintain accomplish: The quantity of heat that the body of ＝ of quantity of heat that absorbs everyday uses up. Want to make oneself reduce weight, must accomplish: The quantity of heat that the ＞ of quantity of heat that uses up everyday absorbs. This is the principle that reduce weight. So, how should reduce weight after all?

Be abided by strictly and nurturance " had eaten early, midday eats satiately, late little " dietary habit, among them " eat late little " it is the key that reduce weight! Have here must notice at 3 o'clock: It is to must eat breakfast. Do not have the person of breakfast, light put on weight. Because pass one night sleep, the body has 10 many hours to did not take food however in disappear energy consumption all the time, the breakfast that human body needs to contain rich carbohydrate comes energy of new complement, deposit, do not have breakfast make the person appears when lunch sharp hollow move and hungry feeling, eat next overmuch food insensibly, redundant energy can be inside body translate into is adipose; 2 it is midday must satiate. Not satiate midday, inevitable in the evening hunger, "Eat late little " accomplished hard; 3 it is in the evening must accomplish eat less as far as possible as far as possible! And dinner does not eat food of carnivorous, sweetmeat, deepfry, it is OK to drink a few delicate water in which noodles have been boileds, rice water, do not drink Xian Shang. A lot of reducing weight the secret that the person that succeed happens to coincide is: Did not take food stoutly later at 9 o'clock in the evening, also do not drink water stoutly! This is the key that they hold curvaceous. The fact is such really, a lot of experts once expressed to want to carry the public figure of gentle and graceful figure, too big dinner, food taken late at night, quantity of heat cannot be used up. Move according to the biological clock of human body show, after 9 o'clock, each organ function is in human body basically already weak condition, that also accumulates adipose hour just about. And we are normal dinner place has the thing below to need 5 hours ability to be digested completely, this redundant quantity of heat, accumulate over a long period can cause hypodermic and adipose accumulation overmuch, fat destiny also arrived sadly, should remember well so prohibit taking food absolutely after 9 o'clock in the evening.

Someone says: I am gotten with respect to hunger before 9 o'clock afflictive, how to do? That eats an apple. The apple can reduce weight. The apple can recuperate intestines and stomach, stop have diarrhoea, aperient, disappear is fed change indigestion, can treat hypertension, reduce the cholesterol in blood. The apple is food of low quantity of heat, the quantity of heat that can make with malic allay one's hunger human body is absorbed decreases, at the same time the apple contains human body again all sorts of indispensable of all kinds and amino acid, protein, vitamins, mineral reach carotene to wait, what basically can satisfy human body already is indispensible, can be digested adequately to absorb by human body again, seldom have litter, also reduced the burden of intestines and stomach, kidney, make the trash inside body be able to sufficient eduction, make blood is able to purify.

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