[減肥] 請幫我看我的菜單
看板FITNESS作者hitomyye (Deep Down in My Heart)時間14年前 (2010/04/14 17:05)推噓23(23推 0噓 43→)留言66則, 22人參與討論串1/1
基本資料
性別:女
年齡:27
身高:168.7
體重:87
BMI:30.56
體脂率:29.47%
參考照片:(可免填)
三餐內容
早餐:低脂優酪乳小罐一罐+麥當勞早餐類漢堡(皆不加火腿片)or貝果夾起司
午餐:跟同事一起訂,大部分是一碗乾意麵+蛋花湯or便當飯吃一半青菜主菜全吃完
晚餐:家裏煮的,白飯量跟中午差不多,燙青菜大量,肉類以魯的為主,
儘量七點半前吃完,但有一天會配合男友下班一起去吃飯,會拖到八點多久點才吃
其他:每天下午三四點會吃一顆蘋果,每天至少2000cc的水,
含糖飲料每個月不超過三杯,都是微糖,也沒有整杯喝完
週六日會跟男友出去吃飯 基本上都是簡餐為主
白飯一樣吃幾口而已 一個月大概吃3次炸物
吃到飽or麻辣鍋一個月一次 而且我週六運動強度都會稍微加強
快走多個10-15分鐘之類的
日常作息時間:6:45起床 中午12:30-13:00午休,晚上大約12:30睡
生活型態:上班族(坐辦公桌)
運動習慣:一週至少五天,快走30分鐘,收操+按摩+敲大腿膽經20分-今年2/23開始
每週一天打羽毛球,實際上場時間約40分鐘(約三-四場)-已持續快兩年
我的問題:(請將您主要的疑問陳述於此)
其實我的食量並不大阿
我妹妹都比我吃得多 也比我偏食 但我從小就是比他胖
我懷疑是嬰兒時期因為嚴重腸炎
所以我媽給我吃了好長一段時間的表飛鳴 導致現在吸收太好
因為我明年二月要結婚 所以不得不想辦法變瘦一點
過完年開始做快走運動 到今天瘦了4公斤 腰圍瘦2吋
但總覺得速度很慢阿 到明年結婚也不會瘦到標準體重
好想要瘦快一點阿 3個月10KG左右應該差不多
今天入手了X-Bike19805 今天要開始騎了
打算快走30分+X-Bike 20分+收操+按摩+敲大腿膽經20分
餐飲部份就不曉得要怎麼改變 才能效率好一點....
能請大家針對運動、飲食方面給我建議嗎
謝謝
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