最後一次的魔咒 - 減肥
By Quintina
at 2013-09-26T23:25
at 2013-09-26T23:25
Table of Contents
原文恕刪!
一來一往的 復胖 <=> 減重
看得見的體重數字 vs 看不見的體脂、LBM與健康變化(臟器影響、骨質流失...)
而有些減肥者,後續體重易回升主要可能是受到體內製造脂肪的機轉改變之影響
→ 適應性改變。根據相關研究的生化數據顯示,人體調整體態的自動平衡
調節機制:減肥後體內製造脂肪的酵素(血脂蛋白質酶)活性升高+胰島素加強作用
=促進葡萄糖進入脂肪組織中合成脂肪
講得簡單一點,
就是長期限制熱量飲食時,
身體為求自保去適應低熱量飲食而主動調整基礎代謝率(節能省碳),
以降低熱量消耗,然後人就只能吃少→吃更少…
簡言之,你的身體以為遇到饑荒啦,所以開啟節能省碳愛地球模式...
然後肯定有人以為只要能撐得住別吃太多 或是 再吃少一點 就沒事了!!??
當心中存在錯誤或帶有迷思的觀念+打算以以少吃為主要手段
接下來就肯定會逼迫自己「最多只能吃這麼多」
行為上會有意無意的 吃少→吃好少→吃超少→不吃或催吐.......(迴圈)
心理上就日積月累的 想吃→好想吃→超想吃→失控大爆食.......(迴圈)
生理上就反反覆覆的 變胖→減肥→變更胖→減肥→又更胖.......(迴圈)
然後呢! => 出來混,遲早還是要還的!!
下圖任何一個「●」都有可能是進入迴圈的起始點....終致不斷循環(抖)
●錯誤方式導致yoyo效應→●天人交戰(極欲短效vs健康考量)→●激烈的節食與運動
↑ ╭──────────────╮ ↓
●短暫激勵不敵內外壓力│ 【錯誤方式減肥之無間地獄】 │●減肥挫敗+外在壓力
及根深柢固錯誤觀念 │◢▆▅崩╰(〒皿〒)╯潰▅▇◣│ ↓
↑ │合併身心健康狀況如掉髮憂鬱等│●暴飲暴食 或 不飲不食
●試圖振作重新再出發 │千金難買早知道萬般無奈想不到│ (暴食症) (厭食症)
↑ ╰──────────────╯ ↓
●自我安慰&合理化行徑←●開始出現補償行為以避免體重增加←●自我厭惡消極逃避
補償行為:如催吐、不當使用瀉劑、利尿劑、灌腸、其他藥物、禁食、過度運動...
若始終無法確立正確觀念,不斷重覆錯誤減肥方式,
可能導致每甩一次溜溜球,體重與體脂就破新高,
對健康的危害及對心理的衝擊自然不在話下......╮(′~‵〞)╭
=> 溜溜球(yoyo)效應:http://tinyurl.com/4d3fy8x
話說,不小心雷殘摔車,身體的外傷要多久會痊癒?痊癒之後會不會留疤?
這還只是單純肉眼看得見的外傷哦,更何況眼睛看不見的內傷...ˋ(′_‵||)ˊ
而有意或無意的錯誤方式減肥所造成一連串生理、心理健康狀況的變化,
不見得短期內會出現,
通常都是哪天一個外來壓力催化,然後複雜的身心狀況就持續很久很久 ╮(﹀_﹀")╭
心靈某一角仍存在曾經被殘忍戒斷或壓制的記憶,即使只是一段為時短暫的日子,
正所謂『一朝被蛇咬,十年怕草繩』,後續只要再經歷類似感受,就算不是刻意,
忠實的身體也只會直接反應曾經被壓抑的渴望並倍增以克制不住的慾望回報之。
比起看得見的外在體態復胖或數據變化,
影響比較大的其實是看不見的抑制久了起衝突的心理變化
(爆食慾望、憂鬱、自我厭惡、進食後罪惡感、催吐...)
跟體內一些生理激素與臟器健康的變化
(甲狀腺、腎上腺疲勞、生理期異常或亂經、脂肪肝、胰臟炎、腸胃問題、膽囊炎...)
至於為何隨著 年歲增長但減肥速度不若以往?!
有可能是因為 以前曾經 或 目前有意無意的正在
沒啥持續運動習慣(用進廢退)+年輕時曾經的好傻好天真(?)
導致 LBM流失 及 代謝低落 或 甚至身體的ㄍㄟ西受損、身心健康出狀況...等
(心血管問題、脂肪肝、腎受損、膽囊炎、亂經、ED..)
都容易造就高復胖率 或 復胖後的再次減肥要耗費較之前多的心力與時間
(身體總得先"安內"把健康橋好才有餘力"攘外"改善體型啊)
比如說~
除了全身細胞、大腦、心臟、神經系統、肌肉組織,你的紅血球細胞也是偏好葡萄糖
先天不良又後天失調而得不到足夠營養的過勞紅血球要工作近四個月才能換新
=> 等於至少有四個月是處於事倍功半模式
吃東西是為了活下去!停滯期也是為了活下去!
隨著年歲漸長,器官機能的效率決定一切!
使用剝奪飲食營養為手段之減肥究竟是減掉了什麼?=> 器官的健康啊啊啊
而 不喜歡吃不敢吃不想吃不願吃不爽吃沒空吃≠身體不需要這些營養
當你之前為了任何目的而省澱或偏食或少吃,
除了省掉你的身心健康,也直接扯運動的後腿...
當你何時浪子回頭金不換,願意正視整體營養攝入的重要性
毅然決然痛改前非(?)而真正做到穩定輸入當下起算,也要至少四個月的調養期...
總之,
唯有穩定的輸入與環境才能造就穩定輸出之效益或甚至可收事半功倍之效v( ̄︶ ̄)v
營養作息運動休憩 改善體態與健康
而,曾經的好傻好天真,是需要點時日來安內才能攘外的~
所以我通常回文的第1頁:
人體在每一階段都略有變化,五臟六腑功能隨年齡增長而功能趨緩,氣血也隨之消耗,
保養身體健康,不是等到發現問題才開始!
如果之前曾經好傻好天真或ing,有意無意使用錯誤方式傷了身體(沒感覺傷≠不傷)
身體更需要一段時間安內好修復健康,才有餘力攘外來改善體型(這月子會坐有點久)
解決方式=神 養 + 睡 養 + 動 養 + 食 養 + 藥 養
保持身心愉悅 充足睡眠 每日適度運動 規律飲食 藥膳同源
改善促進造血 養精氣神 至少半個小時 營養均衡 有病治病
最後,跟您分享幾個下盤粗的可能原因,讓您對症下藥:
A、一運動就粗小腿=缺乏適當休息+小腿肌運用過度+運動後不伸展
所以你的疲勞都堆積在小腿肌上了,不粗也難。┐(─_─)┌
運動後適當的伸展,將肌肉纖維拉長放鬆,再加上充份的休息不讓使用過度的
小腿肌累積疲勞變粗,這樣小腿就會變回復原貌!
再者,開始規律運動後,體重可能不減反增或尺寸可能小小增加,這是因為身體
調整能量分配的關係及肌纖維受損而產生的腫脹發炎水腫現象,而使體重可能稍
微上升(改變運動項目也可能因使用到不同或冷門肌群而造成類似現象),但這
部份的上升是短暫的!
也就是說,也許你原本體重跟尺寸要減少了,卻因為這因素而使體重計上的數字
打平或上升,或使皮尺量出來的尺寸稍稍變大坨,此時與其被數字制約搞得心神
不寧,不如再多給自已一點時間......畢竟發胖也不是一朝一夕,當然調整整體
飲食作息與運動習慣也是需要時間(羅馬並非1天造成的......)......
B、飲食重口味 或 營養不均衡
營養失衡+無運動習慣造成肥胖 → 維生素群流失 → 淋巴液與組織液滯留→╮
↓
重拾苗條彩色人蔘←機能修復←運動提升代謝助循環←肥下盤←水往低處流←╯
對了!有ED(飲食疾患,催吐)問題的人,體內電解質易失衡而致水腫及顏面浮腫
然後水往低處流,所以量得的體脂率可能略低,同時體重也略重
當你停止催吐+運動+節食 → 排掉滯留體液且燒醣同時排水 → 短期體重有變化
但是很快就不太有動靜,然後又會開始心驚驚,啊說穿了是水份變動啊 Orz
C、激素腺體變化
雌激素-易促使體內大量脂肪囤積在腿根、臀部和大腿上。
所以也常見很多年輕時下半身肥胖的女人,到了40歲開始,卻能神奇變瘦,
主因就是雌激素的分泌逐漸減少。
雌激素旺盛階段:青春期、懷孕和生育期。
D、藥物影響
長期服用某些成份的口服避孕藥或以雌激素製劑為主的藥物,易造成內分泌失調
,體內水分代謝不暢,身體浮腫,食慾增強,使下半身更加肥胖。
E、生活習慣
久坐、穿著不合人體工學的鞋子(如高跟鞋)、姿勢不良、挑食、作息時間紊亂
若排除上述可能因素+經過6~12個月的循序漸進運動而確定真的是萬中選一肌肉奇才
那麼...(以下by senjor)
那就是你的肌肉力量太弱,
同樣是撐起一樣重量的身體,為什麼別人的肌肉量就可以比你少?
這很明顯的就是代表你的肌肉力量太弱,
所以才需要比別人更多的肌肉量才能達到同樣力量的輸出,
所以只要你能夠改善肌肉力量輸出不足的情況,
我想就可以改善你目前說的『同樣是撐起這個體重,肌肉卻比別人多』的情況。
至於肌肉力量太弱該怎麼改善?
多用一些高重量低次數的方式做重量訓練,可以提升你神經操控肌肉的能力,
讓同樣截面積的肌肉發揮更大出力,
就等於只要更少的肌肉就可以撐起你現有的身體,
另外就是多做一些有氧運動並且訓練肌耐力,增加肌肉新陳代謝的速度跟肌耐力,
肌肉新陳代謝速度快、肌耐力強,就代表同樣的肌肉使用下不容易疲憊
也就不需要更多餘的肌肉量來支撐你的身體。
對了,重訓增肌會變重,啊不想變重就不要重訓咩~(挖鼻)
沒了。
--
★聖‧奧古斯丁 ◤■■■■◣ 沒有瘦存在,瘦只是胖的缺乏。
★ ◥║ * 正如沒有自卑,自卑只是自信的缺乏。
★ * ◤◤ ◤◥ 換言之,沒有自卑這個東西,自卑只是不夠自信,
** ● ● 真正存在的是自信,自卑只是自信的缺乏。
*-,-,_.-'"★.◤ ◣* ﹀ *◤ ◣ 所以,沒有瘦這種東西,瘦只是不夠胖,
"'*-,*-,_.-*'"◤ ◤ ▅ ◣ ◣ 真正存在的是胖,瘦只是胖的缺乏。
--
Tags:
減肥
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at 2014-06-10T22:34
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