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肚腩既难看又难减掉,而且它影响的不仅仅是外表。特别是对男性来说,腹部的多余脂肪很危险。腰围太粗会增加罹患多种慢性疾病的风险,包括糖尿病、心脏病、睡眠呼吸中止症和某些癌症(例如结肠癌或直肠癌)。[1] 好在你可以通过减肥减掉肚腩和它带来的风险。改变饮食和生活方式可以帮助减肥,让你过着健康的生活。
步骤
- 咨询医生。展开新的饮食或运动计划前,最好先问过医生。他们可以告诉你计划是否安全和适合你。
- 一般而言,肚腩与多种慢性疾病有关,像是糖尿病或心脏病。所以,你更需要把自己的计划告诉医生,确认它是否适合你的健康状况。[2]
- 让身体消耗的热量比你摄取的还多。减少你每日摄取的总热量有助于减肥。有2种方法可以帮助你达到这个目标,那就是减少食量和透过做运动消耗更多热量。
- 开始记录你每天摄取的热量。别忘了记下饮料、食用油、色拉酱和调味汁的热量。
- 开始写食物日记,方便你记录所摄入的热量。在线食物日记旨在帮助人们查询食物热量,记录所摄入的热量,甚至是与其他节食者联系。
- 那么你需要摄入多少热量才能达到减肥的目的呢?这一点取决于你的年龄、体形和身体活动水平。如果你想每周减0.5到1公斤,那就每天减少摄入约500卡路里的热量。这个减肥速度很安全,适合大部分男士。[7]
- 减少摄入糖。研究显示摄入糖会导致腹部脂肪逐渐增加。少吃糖的男士腰围比较小。[8]
- 减少摄入或彻底戒掉含糖饮料、糖果、饼干、蛋糕、其它甜食和白面粉制成的食物(例如白面包或面条)。
- 如果你很想吃甜食,不妨吃一片水果或吃一点点自己喜爱的甜点。
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- 量体重。想要摆脱或减掉腹部脂肪,就得减肥。定期量体重,记录减肥进展。
- 最好每周量一两次体重。尽量在每周同一天、同一时间、穿同样的衣服量体重。[17]
- 在日记中记下自己的体重。看到自己的进展可以帮助你保持减肥的动力,也能让你知道体重是否有增加的趋势。
- 减压。如果你长期处于压力下,身体会分泌皮质醇激素,进而在腹部囤积额外脂肪。[23] 此外,皮质醇水平长期升高也会提高饥饿程度。[24]
- 试着消除和控制生活中使你感到压力重重的人、事和情况。学会更好地管理你无法改变的压力(比如说工作压力)。向人生导师或治疗师咨询更多减压建议。
- 记住,虽然你不能时时控制周围环境,但可以控制自己的反应方式。用瑜伽和冥想等运动锻炼身心,让大脑放松,以便更好地应付压力、焦虑和抑郁。
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小提示
- 多喝水有助于减肥,让你在正餐之间保持饱腹感。如果你很难控制自己的食量,用餐前不妨先喝2杯水。
- 如果你需要上班或上学,不妨自备午餐,不要买外面的食物。这么做不但可以省钱,还可以自己控制食物分量,使节食变得更容易。
- 只要可以在家做饭,就不要外出用餐。大部分餐馆使用大量黄油、油和盐烹饪,即使是“最健康”的食物(比如色拉),也有很高的热量。如果你叫了外卖,记得要求将调味料或酱料分开放,减少所摄入的热量。
- 展开任何减肥或运动计划前,最好先咨询医生。
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参考
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
- ↑ http://articles.mercola.com/sites/articles/archive/2011/07/08/cut-down-on-carbs-to-reduce-body-fat.aspx
- ↑ http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/23592676
- ↑ http://www.cdc.gov/nutrition/everyone/basics/protein.html
- ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/fast-weight-loss/faq-20058289
- ↑ http://articles.mercola.com/sites/articles/archive/2011/07/08/cut-down-on-carbs-to-reduce-body-fat.aspx
- ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/fast-weight-loss/faq-20058289
- ↑ http://health.gov/paguidelines/guidelines/adults.aspx
- ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
- ↑ http://health.gov/paguidelines/guidelines/adults.aspx
- ↑ http://health.gov/paguidelines/guidelines/adults.aspx
- ↑ http://www.healthywomen.org/content/article/get-motivated-workout-you-wont-cancel
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890563/
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ https://www.psychologytoday.com/blog/shrink/201206/i-am-bored-therefore-i-eat
- ↑ https://www.psychologytoday.com/blog/shrink/201206/i-am-bored-therefore-i-eat
- ↑ http://www.todaysdietitian.com/newarchives/111609p38.shtml
- ↑ http://www.todaysdietitian.com/newarchives/111609p38.shtml
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