減重沒有捷徑 正確飲食和運動很重要 - 健身
By Gary
at 2019-04-29T21:33
at 2019-04-29T21:33
Table of Contents
板上好像女生比較少?先放一張對比圖,目前體重55公斤、163公分,和大家分享一下自
己的過程。
https://i.imgur.com/nqnaISA.jpg
打從決定減脂那刻起,掛在嘴上的口頭禪就是「減肥絕對不能餓到」我深信瘦身飲食控制
佔7成運動3成,不想餓到,也不想餐餐只吃燙肉片和水煮青菜,所以試著自己做飯,看ig
上健身人都怎麼吃,查熱量表,先從模彷開始,慢慢摸索屬於自己的方式。
除了控制飲食外,也持續重訓,主要為徒手自由重量搭配機械式器材輔助,一週約4次。
實行一段時間後,體重雖無明顯下降,但肚子倒是平了不少,而飲食的調整是最大的原因
。
https://i.imgur.com/dMZfb1O.jpg
https://i.imgur.com/Ec2H079.jpg
我的飲食調整
#吃食物原型。
#碳水化合物-用低GI食物取代高GI,比方說白飯改成糙米飯。
#料理少調味。
#用好油-橄欖油取代食用油。
#補充好的蛋白質-雞胸肉&鮭魚&牛肉。
#想喝飲料選無糖、低糖、低脂。
#少喝湯。
#吃甜份低的水果。
https://i.imgur.com/rMdO0ug.jpg
https://i.imgur.com/wrFtv0f.jpg
https://i.imgur.com/DyUxKGd.jpg
https://i.imgur.com/Ziuutra.jpg
https://i.imgur.com/dXMsVFp.jpg
https://i.imgur.com/HyHRA9M.jpg
有時早餐會吃麥片加牛奶
https://i.imgur.com/BwwfebI.jpg
持續做菜、健身也一年多了,我覺得減重這條路沒有捷徑,正確飲食和運動才是減重長久
之道,未來還是會持續進步,跟板上的人一起加油。
https://i.imgur.com/TcD3tj0.jpg
--
己的過程。
https://i.imgur.com/nqnaISA.jpg
打從決定減脂那刻起,掛在嘴上的口頭禪就是「減肥絕對不能餓到」我深信瘦身飲食控制
佔7成運動3成,不想餓到,也不想餐餐只吃燙肉片和水煮青菜,所以試著自己做飯,看ig
上健身人都怎麼吃,查熱量表,先從模彷開始,慢慢摸索屬於自己的方式。
除了控制飲食外,也持續重訓,主要為徒手自由重量搭配機械式器材輔助,一週約4次。
實行一段時間後,體重雖無明顯下降,但肚子倒是平了不少,而飲食的調整是最大的原因
。
https://i.imgur.com/dMZfb1O.jpg
https://i.imgur.com/Ec2H079.jpg
我的飲食調整
#吃食物原型。
#碳水化合物-用低GI食物取代高GI,比方說白飯改成糙米飯。
#料理少調味。
#用好油-橄欖油取代食用油。
#補充好的蛋白質-雞胸肉&鮭魚&牛肉。
#想喝飲料選無糖、低糖、低脂。
#少喝湯。
#吃甜份低的水果。
https://i.imgur.com/rMdO0ug.jpg
https://i.imgur.com/wrFtv0f.jpg
https://i.imgur.com/DyUxKGd.jpg
https://i.imgur.com/Ziuutra.jpg
https://i.imgur.com/dXMsVFp.jpg
https://i.imgur.com/HyHRA9M.jpg
有時早餐會吃麥片加牛奶
https://i.imgur.com/BwwfebI.jpg
持續做菜、健身也一年多了,我覺得減重這條路沒有捷徑,正確飲食和運動才是減重長久
之道,未來還是會持續進步,跟板上的人一起加油。
https://i.imgur.com/TcD3tj0.jpg
--
Tags:
健身
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會有某牌乳清特別容易拉肚子嗎?
By Kelly
at 2019-04-29T13:54
at 2019-04-29T13:54