江阴瘦脸针皆选时光整形名气瘦丽人专业减肥

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喊了几年减肥,你倒是减下去呀!!还没减下去就来了解下。

admin2020年04月04日

小伙伴们大家好,我是健健的阳。

Hey,man! I'm JianjiandeYang.

很多人会认为,减肥就是减脂,其实区别挺大的,

A lot of people will think that losing weight is reducing fat. In fact, there is a big difference.

减脂是把身体的脂肪消耗掉不消耗肌肉,

Reducing fat is to consume the body's fat without consuming muscles. 减肥是减掉体重,包括减掉脂肪和肌肉,

To lose weight is to lose weight, including fat and muscle.

我们日常生活或者活动都需要用到肌肉的力量,

We need muscle strength in our daily life or activities.

肌肉减少的话,会降低基础代谢率,

If the muscle is reduced, the basic metabolic rate will be reduced.

身体的免疫力就会随之降低,所以想要健康的瘦下来,

The body's immunity will be reduced, so if you want to lose weight healthily,

只需要减脂同时保持身体肌肉的含量不减或者略微增加。

All you need to do is to lose fat while keeping your body muscle content constant or increasing slightly.

减脂是不可以采用禁食方式的,

No fasting is allowed to reduce fat

如果少吃或者不吃食物,确实会减少摄入的脂肪量,

If you eat less or no food, you will actually reduce the amount of fat you eat.

但是会损失大量的肌肉和水,

But you will lose a lot of muscle and water.

当营养摄入不平衡时,人体的内分泌水平就会紊乱,

When the nutrition intake is unbalanced, the endocrine level of human body will be disordered.

在禁食期间会引起头晕和虚弱,从而导致代谢率显著下降,

It can cause dizziness and weakness during fasting, resulting in a significant decrease in metabolic rate.

会启动身体免疫系统的自我保护,这样会储存更多脂肪以备身体消耗。

It will activate the body's immune system's self-protection, which will store more fat for the body to consume.

即使在减脂的过程中,我们也需要每天摄入脂肪,

Even in the process of reducing fat, we need to eat fat every day.

尽量不要摄入饱和脂肪酸,

Try not to eat saturated fatty acids.

增加不饱和脂肪的摄入量(非饱和脂肪),

Increase the intake of unsaturated fat (unsaturated fat),

脂肪也是人体必须的营养素之一,它可以增加人体的生长激素等,

Fat is also one of the necessary nutrients for human body. It can increase the growth hormone of human body.

脂肪摄入的热量占每天可消耗热量的20%到30%左右即可。

Fat intake accounts for 20% to 30% of the daily calories consumed.

除了摄入脂肪外,每天还需要摄入适量的碳水化合物,

In addition to eating fat, you need to eat a proper amount of carbohydrates every day.

它是人体运动时的主要功能营养素,是属于脂肪代谢的一种助燃剂,

Carbohydrate is the main functional nutrient of human body during exercise, and it is a kind of combustion aid of fat metabolism.

并且摄入碳水化合物会有饱腹感(代餐粉大部分含量就是碳水化合物),

And eating carbs will make you feel full (most of the meal meal meal meal meal meal meal meal powder is carbohydrate).

这样就能使身体摄入更少热量。

This will allow the body to take in fewer calories.

在减脂期开始一段时间后,应该减少碳水化合物和脂肪的摄入,

After the beginning of the fat reduction period, the intake of carbohydrate and fat should be reduced.

开始偏向蛋白质的摄入,蛋白质的摄入量根据体重和运动量确定,

The intake of protein is determined by weight and exercise.

成年人每天总蛋白质摄入量应该是体重(公斤数)乘以0.8后得出数值的克数,

The daily total protein intake of adults should be the grams of weight (kg) multiplied by 0.8.

比如我体重80kg,我每天摄入的总蛋白量64g即可,

For example, if I weigh 80kg, the total protein I take in every day is 64g.

三餐饮食中大概会有40多g蛋白,我只需要再补充20g即可,

There will be more than 40 g of protein in three meals. I just need to add another 20 G.

过多的摄入蛋白质也会造成脂肪的堆积。

Too much protein can also lead to fat build-up.

营养平衡注意好了,其他的就交给适量运动了,

Pay attention to the balance of nutrition. The rest will be given to proper exercise.

每天可以做30--45分钟的高轻度力量训练,后续再做半小时有氧运动,

Every day, you can do 30-45 minutes of high and light strength training, followed by another half an hour of aerobic exercise.

这样对于脂肪消耗很有帮助,不建议单次超过1小时以上的高强度训练,

This is very helpful for fat consumption. It is not recommended to train for more than 1 hour at a time.

会造成甲状腺机能减退。

It can cause hypothyroidism.

有氧运动时要注意调节强度,不能运动到呼吸急促,

When aerobic exercise, pay attention to adjusting the intensity, not to exercise to shortness of breath.

拼命猛跑虽然可以快速出汗,但是并不意味着可以消耗更多的脂肪。

Running hard doesn't mean you can use more fat, though you can sweat fast.

总结一下,减脂期的营养均衡很重要,

In summary, the nutritional balance during the fat reduction period is very important.

每天摄入热量不超过消耗总热量即可,这样就不会有脂肪囤积,

It is enough to consume no more than the total calories every day, so there will be no fat accumulation.

并且可以消耗掉自身脂肪,

And it can consume its own fat.

碳水化合物、蛋白质和脂肪摄入比例分别占总热量的50%、30%和20%,

Carbohydrate, protein and fat accounted for 50%, 30% and 20% of total calories respectively.

随着减脂进度推进,逐渐减少碳水化合物增加蛋白的摄入即可,

With the progress of fat reduction, gradually reduce carbohydrate and increase protein intake.

运动当然是必不可少的。

Of course, sports are essential.

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Please forward it to your concerned friends,

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Pay attention to me, more fitness dry goods follow-up updates.

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