胖到被男友爸媽勸的新手想減肥 - 健身
By Poppy
at 2013-10-25T11:58
at 2013-10-25T11:58
Table of Contents
本標題專供對於本身的減肥計畫有疑問,希望其他版友提供減肥建議用
請按照以下格式填寫,未詳細填寫者刪文退回
==============================================================================
我是否已經詳讀置底文及精華區中的新手專區:是(是/否,未詳讀即發問者刪文退回)
↑此行若未填或刪除,文章就會被刪除。
基本資料
性別:女
年齡:28
身高:158
體重:81.3
BMI:32.6(BMI低於18.5者禁止發減肥文)
體脂率:35 生理期後(若不知道請至保健室、健身房、醫院、藥妝店等處測量,未填必砍)
(女性請註明體脂率量測之際為生理期前、正值生理期、或生理期後)
↑以上資料若未填齊或刪除任一項,文章就會被刪除。
參考照片:(可免填,但抱怨自己太壯或肌肉太大塊者必填)
三餐內容:熱量估算易受餐飲的原物料、份量、製程手法影響,請儘可能量化並描述
例:使用直徑「30~40mm之貢丸或桌球體積」為度量衡參考標準
吃了2貢丸炒A菜,油度還好;吃了3貢丸魯肉.....etc...
早餐:DIY少油蛋餅一份+低糖豆漿500cc一杯
午餐:DIY火鍋(加入青菜,肉片,蛋,豆腐,冬粉etc...)一鍋
晚餐:和男友一起外食,通常是一份簡餐或一碗麵的量這樣...
其他:下午有時餓了會吃一顆芭樂,晚餐後吃一顆奇異果好歹補充一下我不太喜歡吃水果
的身體><
想喝東西時就喝低糖豆漿或溫開水
p.s以上的三餐已經維持兩個半月了
日常作息時間:(睡眠、工作、...等時間)
晚上1點前睡,早上九點起床
因家裡的因素,近半年都會在家,故無工作
生活型態:(上班族、學生、體力工作者、運動員、...)
先前一直都是整天坐著的上班族,但近半年都只會待在家中
健康狀況:(是/否)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動? --否
當您活動時是否會有胸痛的感覺?--否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況?--否
您是否曾因暈眩而失去平衡或意識的情況?--否
您是否有骨骼或關節問題,且可能因活動而惡化?--否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)?--否
您是否知道您有任何不適合活動的原因?--否
您是否知悉自己有任何慢性疾病?--否
您是否近期動過任何手術?--否
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:--否
運動習慣:(有氧運動請「務必」寫明心跳數、持續時間長短、及相關運動史)
開始運動兩個半月了,在之前完全沒有運動的習慣
開始運動的第一個月,每天划划步機30分鐘,心跳數約140~160,就覺得天旋地轉,
整個人要往生了
第二個月開始到現在,每天划划步機60分鐘,心跳數約130~150,全身會狂噴汗,
但不會有暈眩感了
我的問題:(請將您主要的疑問陳述於此)
四年前的我,食量大概是上述的兩倍,但體重一直在50公斤左右.
但這四年來逐年的發胖,竟然就變現在這樣了...
我知道我自己的衣物size一直在變大,但可能個性太樂觀(?)就一直擺爛...
四年間我周遭的人們都太善良了,很少說過我誇張的體型,中間偶有幾個人說過,
我就會節食大概一兩個月,就可以瘦個5~6公斤,當時還沾沾自喜覺得:那我還是
可以繼續爽爽吃,想瘦,哼,一點都不難(對不起我錯很大)
就這樣大概三四次吧,少吃一兩個月就會明顯的瘦下來,所以後來又開始大吃...
直到大學同學會,大家看到我,覺得我體重增加的速度也太驚人,建議我去新陳代謝科
做抽血,但後來事實證明我一切健康...所以我又混蛋的再度擺爛,一點減肥的覺悟都
沒有...
直到數個月前到男友家吃飯,男友爸媽(可能忍很久?)勸我說,我的身體這樣好像太
不健康...
所以我兩個半月前下定決心要開始減肥,所以少吃如上述菜單,但竟一絲絲都沒有瘦...
運動的話,剛開始走兩條街去大賣場買東西,我竟然就會氣喘如牛(以前不管距離遠近,
我都是騎車或開車)開始意識到自己身體也太差了,就開始想跑步,但我發現不知是不是
太胖的關係,我的膝蓋和腳踝好痛,換成在家跳繩也是...
後來就選擇划步機這種感覺對關節沒那麼吃力,但還是很噴汗很累的運動,但體重依然
一絲絲都沒有改變...
對不起話太多了,爬過文,我知道自己之前很多觀念該死到不行,但現在真心很想瘦下來,
也讓自己體能好些,但體重完全沒有下降的此刻,想請問大家,像我胖成這樣,在划步機
之外,還可以有哪些不傷害關節情況下的運動可以做呢?
(健身房和游泳請排除,對不起我實在沒有自信在大眾場合下,就連先前跑步也是在晚上
出沒)
先感謝大家的建議或是我有哪些需要更改的地方,也麻煩大家了:)
--
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