沒有成效的7個月 - 減肥
By Wallis
at 2014-05-18T17:12
at 2014-05-18T17:12
Table of Contents
手機發文
如有格式不符請見諒
我有看過置底文!
以下是我剛量的數據:
現在年紀:30y
身高:160cm
體重:57.7
體脂率:25.8%
Bmi 22.5
內臟脂肪:4
骨骼筋率:28.5%
經期前
我沒有遺傳的高血壓或糖尿病等疾病
也沒有在用任何藥物
沒吃過減肥藥 不菸不酒
我從25歲過後漸漸就開始變胖了
前幾年有固定做運動
有慢跑還有做瑜伽
但後來開始變忙、壓力大
就變成多吃少動了
胖了一點之後
看起來就老得多了
於是我去年決定開始減肥
希望我的30歲可以是更好的20歲……
但目前為止我覺得成效是令我喪氣的
我開始減肥時是58公斤
這7個月來 我的體重只是在56.5到58之間徘徊
我每天吃的東西如下
我的食物大多是自己準備的
早餐(8am):
香蕉*1
奶粉泡的牛奶或超商買的無糖豆漿 400ml 加大約100g大燕麥片
早點(10am):
皮蛋豆腐+柴魚片
或
鳳梨4分之1顆
或
芭樂1顆
以上任選一種 加一份自己包的潤餅
(類似夜市那種,包燙青菜+鮪魚)
午餐(12:30pm):
粥
配溫泉蛋2顆
燙青菜
(我偏好菇類或紅蘿蔔、秋葵、玉米筍等)
加上一種肉類
如:烤秋刀魚1尾 或
燙雞肉250公克1盒
(因為環保因素,我較少吃牛豬羊等)
午點(3pm):
水果 小蕃茄/水梨/蘋果 等一盤大約300g
優酪乳一杯 400g
晚餐(7pm):
自己煮冬粉湯加料
有海帶、雞肉、香菇等
配菜一樣 例:媽媽做的滷筍乾或涼拌小黃瓜
或 自己做的6吋潛艇堡
仿Subway的做法跟配料
但更多生菜 不加美奶滋
消夜(10pm後):
水果300g 以及
牛奶或豆漿400g
我不吃零食 不喝市售含糖冷飲
每天喝一杯黑咖啡 一瓶每朝
約1000cc的水
(我知道有點太少,但真的喝不下了!)
我每天都吃很飽 沒挨餓
上廁所也正常
我現在的運動主要是Xbike/快走/單車
會視天氣選擇其中一項做1小時
加上仰臥起坐20分鐘
深蹲陸續做10分鐘
以上是這七個月來每天不間斷的
除了偶爾經痛或感冒會休息一天而已
我很沮喪地覺得這七個月來都沒改變!
我的衣服褲子還是穿不下
體脂肪也沒降很多
每天花很多時間做飯跟運動好像也白費了
只是學習到了慢慢耐住性子等待結果……
只是有沒有人可以告訴我
到底哪裡我做得不對呢?
為什麼我都不會瘦呢?
--
如有格式不符請見諒
我有看過置底文!
以下是我剛量的數據:
現在年紀:30y
身高:160cm
體重:57.7
體脂率:25.8%
Bmi 22.5
內臟脂肪:4
骨骼筋率:28.5%
經期前
我沒有遺傳的高血壓或糖尿病等疾病
也沒有在用任何藥物
沒吃過減肥藥 不菸不酒
我從25歲過後漸漸就開始變胖了
前幾年有固定做運動
有慢跑還有做瑜伽
但後來開始變忙、壓力大
就變成多吃少動了
胖了一點之後
看起來就老得多了
於是我去年決定開始減肥
希望我的30歲可以是更好的20歲……
但目前為止我覺得成效是令我喪氣的
我開始減肥時是58公斤
這7個月來 我的體重只是在56.5到58之間徘徊
我每天吃的東西如下
我的食物大多是自己準備的
早餐(8am):
香蕉*1
奶粉泡的牛奶或超商買的無糖豆漿 400ml 加大約100g大燕麥片
早點(10am):
皮蛋豆腐+柴魚片
或
鳳梨4分之1顆
或
芭樂1顆
以上任選一種 加一份自己包的潤餅
(類似夜市那種,包燙青菜+鮪魚)
午餐(12:30pm):
粥
配溫泉蛋2顆
燙青菜
(我偏好菇類或紅蘿蔔、秋葵、玉米筍等)
加上一種肉類
如:烤秋刀魚1尾 或
燙雞肉250公克1盒
(因為環保因素,我較少吃牛豬羊等)
午點(3pm):
水果 小蕃茄/水梨/蘋果 等一盤大約300g
優酪乳一杯 400g
晚餐(7pm):
自己煮冬粉湯加料
有海帶、雞肉、香菇等
配菜一樣 例:媽媽做的滷筍乾或涼拌小黃瓜
或 自己做的6吋潛艇堡
仿Subway的做法跟配料
但更多生菜 不加美奶滋
消夜(10pm後):
水果300g 以及
牛奶或豆漿400g
我不吃零食 不喝市售含糖冷飲
每天喝一杯黑咖啡 一瓶每朝
約1000cc的水
(我知道有點太少,但真的喝不下了!)
我每天都吃很飽 沒挨餓
上廁所也正常
我現在的運動主要是Xbike/快走/單車
會視天氣選擇其中一項做1小時
加上仰臥起坐20分鐘
深蹲陸續做10分鐘
以上是這七個月來每天不間斷的
除了偶爾經痛或感冒會休息一天而已
我很沮喪地覺得這七個月來都沒改變!
我的衣服褲子還是穿不下
體脂肪也沒降很多
每天花很多時間做飯跟運動好像也白費了
只是學習到了慢慢耐住性子等待結果……
只是有沒有人可以告訴我
到底哪裡我做得不對呢?
為什麼我都不會瘦呢?
--
Tags:
減肥
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