一直減肥無效 - 減肥
![Enid avatar](/img/girl4.jpg)
By Enid
at 2019-08-18T11:20
at 2019-08-18T11:20
Table of Contents
如題~我是一般上班族
已經一星期了體重體脂肪都沒有減少
平日
早餐: 地瓜+無糖豆漿
中午: 公司便當(沒得選擇)
晚餐: 7-11生菜+雞胸肉+無糖豆漿
運動: 下班後不間斷跑步20分鐘
假日
吃早餐前不間斷跑步20分鐘
早餐: 無調味核桃一手掌量+無糖豆漿
中餐: 不一定(便當或麵食或八方雲集)
下午運動跑步20分鐘
運動後晚餐: 雞胸肉+無糖豆漿
晚上八點後都不會進食,結果已經一週了體重跟體脂肪都沒什麼改變
中午吃便當想說油脂也要補充所以就沒刻意
自己在想會不會是沒有吃水果的關係? 還是一星期而已效果沒那麼快?
也有在思考要不要平日中午吃大燕麥片,假日中午也是吃麥片或核桃就好?
看到自己腰部的肉肉覺得心冷....麻煩大家給我建議了,謝謝
※ 編輯: NKFUST (223.138.107.231 臺灣), 08/18/2019 11:22:32
已經一星期了體重體脂肪都沒有減少
平日
早餐: 地瓜+無糖豆漿
中午: 公司便當(沒得選擇)
晚餐: 7-11生菜+雞胸肉+無糖豆漿
運動: 下班後不間斷跑步20分鐘
假日
吃早餐前不間斷跑步20分鐘
早餐: 無調味核桃一手掌量+無糖豆漿
中餐: 不一定(便當或麵食或八方雲集)
下午運動跑步20分鐘
運動後晚餐: 雞胸肉+無糖豆漿
晚上八點後都不會進食,結果已經一週了體重跟體脂肪都沒什麼改變
中午吃便當想說油脂也要補充所以就沒刻意
自己在想會不會是沒有吃水果的關係? 還是一星期而已效果沒那麼快?
也有在思考要不要平日中午吃大燕麥片,假日中午也是吃麥片或核桃就好?
看到自己腰部的肉肉覺得心冷....麻煩大家給我建議了,謝謝
※ 編輯: NKFUST (223.138.107.231 臺灣), 08/18/2019 11:22:32
推 kb02112000: 一個禮拜急什麼,八方雲集熱量超高 08/18 11:23
推 linling: 我自己飲食控制一個月到兩個月才有數字變化 08/18 11:24
噓 knifechen: 吃很爽幾年,隨便一個禮拜就可以瘦醫美還不倒光 08/18 11:38
→ isud40401: 少吃幾餐看看,被三餐奴役要瘦真的蠻難的,除非胃口本 08/18 11:38
→ isud40401: 來就小 08/18 11:38
推 ii041079: 水一天喝多少?睡覺幾點睡?作息也要調整,一星期真的太 08/18 11:48
→ ii041079: 短,可以持續一個月再來看是否有瘦,再來調整 08/18 11:48
推 godswd: 一個禮拜...除非你斷食或者份量明顯改變,不然沒改變很正 08/18 11:52
→ godswd: 常,二十分鐘的慢跑就不要提了,身體剛跑開就休息了 08/18 11:52
→ psyamerc: 20分鐘也得看跑多遠..2公里都不到? 08/18 11:59
推 sheng7515: 我持續兩年努力維持每週運動5次(重訓&有氧)每次90分到1 08/18 11:59
→ sheng7515: 20分(工作輪三班制),飲食基本就少吃炸物與甜的其他看 08/18 11:59
→ sheng7515: 熱量決定攝取量(看熱量很重要不然不知不覺就會攝取過多 08/18 11:59
→ sheng7515: ),從85減到67肚子消了很多,第一年只重訓卡在72好幾 08/18 11:59
→ sheng7515: 個月加入有氧後才開始二次下降,目前也不希望再降了下 08/18 12:00
→ sheng7515: 一目標為增肌並減脂,你這才一個禮拜別太心急了而且運 08/18 12:00
→ sheng7515: 動時間也太短 08/18 12:00
推 dollshin2: 早餐不要吃 蛋白質增加 08/18 12:01
推 redbeanbread: 這運動量一年也不會變 08/18 12:05
噓 kugyumayu: 看你的菜單跟運動 一周是要有什麼變化? 08/18 12:31
推 blackcat1129: 你的體脂跟體重是多少? 08/18 12:34
→ blackcat1129: 況且吃便當 中式麵食 八方雲集 本來就高熱量 08/18 12:36
推 LBP: 看標題寫「一直」減肥。內文第二行寫「已經一個星期了」.... 08/18 12:38
→ LBP: 忽然覺得自己好像誤會什麼了XDDD 08/18 12:38
推 ffyy: 一星期應該不會有太大數值異動啦、至少這種型態撐1、2個月吧 08/18 12:46
噓 salutelin: 一週... 08/18 13:05
推 Shaqui11e: 一個星期就要看出成效 那練個三個月不就變魔鬼筋肉人 08/18 13:16
推 Amilous: 公司便當的飯都不吃應該會差很多 08/18 13:19
→ Amilous: 愛吃便當又喜歡把飯吃光光 肯定gg 08/18 13:19
→ Amilous: 目前三個月左右從93減到77 這期間累計吃不到兩碗飯吧 08/18 13:21
噓 jiashin0407: 一週?? 08/18 13:23
推 moluishere: 多爬文看心得吧,加油 08/18 13:30
→ IcePhoenix: 光是1個月瘦的有可能都是肌肉量,還一週... 08/18 13:34
→ IcePhoenix: 油脂的攝取要挑好的來源 橄欖油 堅果類 08/18 13:37
→ IcePhoenix: 然後你的運動量明顯不足 08/18 13:38
→ NKFUST: wow ! 謝謝專業的大家,收穫很多,我會努力的^^ 08/18 14:07
推 juanjason: 加油 我跑一個月加核心重訓才減一公斤 但看體格比較 08/18 14:12
→ juanjason: 準喔 08/18 14:12
推 giveumyheart: 跑步20分鐘… 08/18 14:41
推 Mountain168: 中餐能調整就盡量調整一下 08/18 14:54
→ susuqi: 才一星期..... 要快就去抽脂吧 08/18 15:07
推 glay2: 標準的三分鐘熱度型,不出三個月就會放棄的 08/18 15:10
推 susuqi: 而且跑步20分鐘 我跑30分鐘大概消耗250-300多卡 比一餐八 08/18 15:10
→ susuqi: 方雲集還少... 08/18 15:11
→ sammoon: 體重越高一開始會降比較快 反之亦然 08/18 15:13
推 diebird5566: 你要不要看你的肥肉養成需要多少年 08/18 15:13
→ diebird5566: 一個星期就能瘦我想這個世界沒胖子了 08/18 15:14
噓 shuilu: 20分鐘確定不是反串? 08/18 15:21
推 ginderS: 跑步20分鐘根本不能算是運動吧...... 08/18 15:59
噓 tongigun: 一星期 08/18 16:17
推 whoisanky: 運動7天 跑步20分鐘 你想要有成效? 08/18 16:48
→ ps50897: 一週不可能見效 08/18 16:56
→ whoisanky: 公司便當或許沒的選擇 但妳可以控制什麼不吃挑掉或過 08/18 17:03
→ whoisanky: 水 不是便當給妳什麼你通通要吞下去 08/18 17:03
噓 wangyude: 一星期? XDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD 08/18 17:05
噓 xxxhiz: 我控制了5個月才開始有變化,你才一個禮拜是急什麼 08/18 17:21
→ Imuran: 抽脂過一週還沒完全復原,祝你研發更快的減法 08/18 17:32
推 atapu: 減肥前有先去爬文基本知識嗎? 08/18 18:12
噓 PussySucker: 你明天多喝2公升的水不就變胖2公斤 08/18 18:20
→ halulu: 一星期 60天後都沒有再來吧 08/18 18:38
→ halulu: 然後蛋白質也太少了 這個到底在吃什麼 08/18 18:38
→ earthperson: 標題要改成「一週」吧XD 08/18 18:48
噓 swgun: 這樣叫減肥 再撐十年看看 08/18 19:34
→ Imuran: 左上便當很不錯啊 08/18 21:02
→ Imuran: 飯量跟青菜量對調就完美了 08/18 21:02
噓 satan317: 一星期就叫一直? 08/18 21:30
推 egglover: 這就是為什麼近來一些"偏方"這麼盛行的緣故,新入的都 08/18 22:11
→ egglover: 求快,最好幾天能鏟掉堆了幾年幾十年的肥肉。 08/18 22:11
推 micky223311: 一週太短囉,我也是兩個月以後才有變化 08/18 22:29
噓 blue1996: 一週 08/18 22:31
→ dollshin2: 早餐不用吃 碳水少吃 08/19 00:06
→ whoisanky: 就算抽脂的消腫都不只一個禮拜呢/__\ 08/19 06:40
→ gojyo1155: 跑步20分鐘?????速率??? 08/19 06:46
→ kikipig: 變胖是長期累積來的...變瘦最好一週會有感覺 08/19 07:23
推 hdw: 這個版雖然很推崇蛋白質,但我還是想說,以人體需求而言 08/19 08:06
→ hdw: 需要最多的反而是碳水,想減少碳水攝取也盡量不要低於45% 08/19 08:08
→ hdw: 份量沒說也有人看得出蛋白質不足,真是厲害 08/19 08:10
推 hdw: 另外蛋白質也不是求多就好,過多也是會對腎臟造成負擔 08/19 08:14
推 hdw: 大大可以考慮,每日運動先延長到30分鐘 08/19 08:16
→ hdw: 午餐的便當半飯or無飯,飯可以的話換糙米or五穀米 08/19 08:17
→ hdw: 平日少搭電梯多爬樓梯,樓梯一步爬兩階 08/19 08:19
→ hdw: 洗澡前順手壓個20下伏地挺身,幾個月後肯定會有效果的 08/19 08:22
→ hdw: 另外不太相信你吃東西的內容,你用MyFitness記錄自己的飲食吧 08/19 08:23
→ hdw: 可以順便認識食物及了解熱量 08/19 08:24
噓 queen31227: 一週見效吃減肥藥比較快 08/19 11:04
→ bailan: 減肥藥也沒那麼快啊 08/19 11:34
→ deshuge1: 你20分鐘都跑多快? 08/19 11:41
→ deshuge1: 如跑得很慢,是跑心酸的。 08/19 11:41
→ whoisanky: 脫水藥應該有用?一週狂脫水 08/19 12:07
推 dollshin2: 早餐不用吃 碳水少吃 蛋白質多吃 08/19 12:29
噓 mariechi: 一星期?開玩笑嗎 08/19 13:13
噓 scott90213: 首先一周太短 08/19 13:47
→ scott90213: 其次你吃早晚餐感覺健康 但吃多少? 08/19 13:48
→ scott90213: 並且跑步不是看時間 要看強度 08/19 13:48
推 ingridoo: 一天才跑步20分能消耗多少卡路里...這樣跑一個月有瘦一 08/19 21:32
噓 bettybuy: 反串 08/19 21:36
→ blurman: 招牌鍋貼一顆熱量63.5大卡,你跑20分鐘大概可以只消耗兩 08/19 22:15
→ blurman: 三顆熱量 08/19 22:15
→ blurman: 跑那麼辛苦才燃燒那一點熱量,不如一開始忌口少吃幾顆 08/19 22:17
噓 avexgroup: 一週 08/19 22:43
→ dollshin2: 你一週什麼都不吃 一定會瘦 08/20 17:53
噓 orange07: 才一星期... 08/21 13:52
推 b14921447: 八方雲集別再去了 08/21 15:53
噓 deity521: 你這樣10年也一樣 08/21 18:07
噓 librelibre: 一週 20分鐘XDD 08/23 11:00
→ changjasmin: 減脂別求快,持之以恆才是重點 08/23 17:41
→ keromek: 討噓喔XDDDD 08/23 18:05
推 yliann829: 跑20分鐘???? 至少30-40吧 08/25 11:42
噓 Giancar1o: 這樣就想改變體態喔 08/25 14:22
→ s29598863: 八方雲集 …掰了,還想瘦啊 08/28 23:26
噓 asasmiao: 一週 09/05 01:30
推 holy9throne: 你吃的雞胸多重 三餐熱量多少 運動跑步速率如何 一 09/12 14:47
→ holy9throne: 個禮拜你打算減多少 09/12 14:47
推 jessica0710: 原po先不要灰心,先從養成良好的飲食習慣,擇食的重 10/20 08:27
→ jessica0710: 要性,如果外食推薦自助餐取代麵食便當類(小7不嫌貴 10/20 08:27
→ jessica0710: 的話其實滿多可以吃的)時間拉長一定會有變化的,加油 10/20 08:27
Tags:
減肥
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