這樣減肥有什麼要注意的嗎 - 減肥
By Ina
at 2013-11-06T20:08
at 2013-11-06T20:08
Table of Contents
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)
基本資料
性別:男(男/女)
年齡:27
身高:170
體重:82
BMI:28.3
體脂率:32.4
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:有時會買麵包+無糖豆漿或無糖燕麥 或是2顆荷包蛋+無糖豆漿或無糖燕麥
也有可能麵包+2顆荷包蛋+無糖豆漿或無糖燕麥
午餐:因為我是在自家幫忙工作,所以都吃家裡煮的菜,基本上我現再飯都只添一點點
然後都吃豆芽菜和絲瓜和其他青菜,肉類也會稍微吃一些,最後喝湯!!
晚餐:也是在家裡吃,飯也是只添一些,有時可能會煮個荷包蛋,也是都以菜類為主,
肉類也會多少吃一點點,最後喝湯
其他:基本上現在為了減肥,外面的手調飲料一律不喝(應該說完全不碰了)
現在都改喝水、無糖豆漿、無糖燕麥
日常作息時間:現在差不多早上7點多起床工作,中午會小小休息一下,下午大約做到5點
休息,然後晚上吃完飯後大約過2個小時後會去操場慢跑大約40~50分鐘
生活型態:體力工作者
健康狀況:是(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?可能是有時蹲太久起來時會突然暈眩
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?沒有
您是否知悉自己有任何慢性疾病?沒有
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:無
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)
例1:慢跑40~50分鐘,心跳數約130~140左右,目前已經持續快2個禮拜了
慢跑方面目前都沒有中斷過,晚餐過後都會去操場慢跑大約20圈左右
目前也有考慮把晨跑也加進去,但是現在這種天氣要早起晨跑還需要一點時間適應
我的問題:其實依我的身高體重真的算過胖體位了,肚子也很大,目前我最想瘦的部位
是肚子和體重下降,從開始慢跑、拒喝有糖飲料開始到現在(大約快2個禮拜)
我大約瘦了4公斤
但是感覺肚子還是一樣大(可能多多少少有消一些只是我看不出來)
現在有時在睡前會先坐個仰臥起坐,然後捏捏按按自己的肚子希望可以消一些
所以我想請問一下是不是我的三餐方面有什麼要注意的??或是飲水方面??
我現在都會去全聯買無糖豆漿和桂格燕麥(也都是無糖的)
目前慢跑40~50分的運動量是否足夠??或是要加強其他??
雖然我知道我才剛開始2個禮拜不會很明顯看到效果
但是這次是真的有決心和毅力要減肥了
希望各位可以給我一些更好的建議,謝謝!!!
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Tags:
減肥
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