體脂過高 應如何改進? - 減肥
By Heather
at 2014-04-10T14:59
at 2014-04-10T14:59
Table of Contents
基本資料
性別:女
年齡:26
身高:163
體重:68
BMI:25.6(BMI低於18.5者禁止發減肥文)
體脂率:30.1 內臟脂肪6 (生理期後)
體脂計測出來的基代是1390
三餐內容:
早餐:兩者擇一
1.無糖豆漿一馬克杯+摳思摳貝果一個(看他成分表沒什麼油才敢吃)
2.麥片(泡起來分量約來一客泡麵碗那樣 用量為奶粉匙九匙的麥片+
一包桂格麥片粉包)
午餐:大量燙青菜+20cc的橄欖油或麻油和些許鹽巴調味料 +白飯(分量約175大卡)+
葡萄乾一湯匙(外面吃飯的湯匙一匙尖尖)
晚餐:像早餐第二項的麥片+一隻雞腿水煮(不一定天天有 有時一整天下來居然沒吃到肉)
其他:下午點心會吃燕麥棒兩根共200卡
消夜 一定有牛奶一杯約150卡 加以下兩者擇一
1.洋芋片250卡 2.或其他食物約2~300卡
一週會吃一次雞排或泡麵(戒不掉orz) 有吃的時候晚餐就沒有雞腿
巴特一個月會回一次婆家在週末 菜色極為油膩 要是過年回來必胖1~2公斤
週末吃還測不出什麼 但是自己知道攝取很多熱量
日常作息時間:1點半睡 8.9點起床
生活型態:學生
健康狀況:想很久好像只有扁平足+拇指外翻
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)
一週大概會騎2~3次腳踏車通勤 來回共50分鐘(去程25分 回程25分) 持續約一年
但是在一年前已經至少七八年處於完全不運動的狀態
我的問題:
從小就覺得自己食慾比一般同齡女生旺盛許多 一起去聚餐吃最多通常都是我
老公及爸媽和公婆也覺得我很會吃 吃到飽帶我去都覺得很回本
為了控制體重為了填補食慾吃大量青菜覺得很無聊
外食為了有飽足感都只能吃湯米粉用湯灌飽自己 會再跟先生分食一盤米血
有實記錄熱量一天都17xx~18xx跑不掉 偶而爆走會到20xx
(開始記錄之後才知道以前自己吃的卡路里都爆高
特別是那些有皮的像小籠包 外表冰清玉潔裡面包的餡其實很油)
目前解決方法是食物吃一半放著不要吃完 等餓了再吃
或是先菜肉後澱粉 讓血糖不要爬那麼快就不會過沒多久就餓
開始減重至今快一年 體重只掉三公斤ˋ(′_‵||)ˊ
一年件一次的親戚說瘦很多 翻以前舊照片的確是有變瘦
減重前的牛仔內搭褲已不能穿
但減重速度仍緩慢
(有沒有減脂我不知道 因為體脂計是最近才買 也知道肌肉比脂肪重的那些道理)
也沒減的很辛苦 沒餓到只是食物的改變加上騎腳踏車
因為數年沒運動很怕太操的會餓的會一下就放棄
改變飲食和運動至今 手臂和大腿的成效很不明顯
頂多手臂上側跑出微二頭肌的形狀 (沒錯 只有"微"二頭肌)
猜測可能是騎單車時前面放重物手要撐著就長出來了
而手臂在為二頭肌的下方仍然很肉像果凍般
大腿也像果凍般可以晃動走路還有磨擦打到肉的感覺 冏
體脂呈現偏高狀態 跟版上的各位完全不能比
對一個食慾比常人旺盛(絕對不是小鳥胃在那邊哭邀自己吃太多 是真的旺盛)
長年沒運動最近一年才開時騎騎腳踏車的人
要怎樣更能夠降體脂呢?
--
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減肥
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