[心得] 減肥心得3個月瘦25kg(新增心得
2017.5月遇到了一些事,開始起來了減肥的念頭,在版上與網路上收集了一些資訊後,開
始執行減肥計劃
執行前/後
年齡:34歲
身高:183 CM
體重:115 =>90
體脂:35% => 20%
2017.6~ 2017.7(瘦10kg)
飲食
早上: 鮪魚飯圖+光全無糖豆漿+黑咖啡
午餐: 微波生雞胸肉200g +關東煮苦瓜封+蔬菜卷
晚餐 :低脂肪牛奶+7-11 生菜沙拉
運動 早上:快走1小時
晚上:投籃 1小時+tabata 15分
6月中成果
https://i.imgur.com/BCeyqdl.jpg
2017.7~ 2017.8(瘦10kg)
飲食
早上: 鮪魚飯圖+光全無糖豆漿+黑咖啡
午餐: 微波生雞胸肉200g +關東煮苦瓜封+蔬菜卷
晚餐 :低脂肪牛奶+7-11 生菜沙拉
運動 早上:快走1小時
晚上:投籃 1小時+tabata 15分
7月中開始 重訓 (外加一小時有氧)2天一次
重訓完吃:牛排 or. 蚵仔糖+皮蛋豆腐+燙青菜
7月底成果
https://i.imgur.com/tfJQV0Y.jpg
因減重太快(尿酸飆高3=>11)中間有去看醫生與營養師有對飲食調整,晚上運動部分偷
懶沒做
2017.8~ 2017.9(瘦5kg)
飲食
早上: 鮪魚飯圖+光全無糖豆漿+黑咖啡
午餐: 微波生雞胸肉200g +25 塊地瓜+ 200 g 小黃瓜
晚餐 :低脂肪牛奶+滷味(6塊豆干+2個海帶+3包蔬菜)
運動 早上:快走1小時
重訓(外加一小時有氧),2天一次
https://i.imgur.com/uUr9QiP.jpg
心得:
1.做自己習慣的事讓自己不會覺得麻煩,
別逼自己不然會偷懶
2. 給體重離標準很遠的人!
a. 想開始減肥時,先注意相關規劃的
執行力,持續是很重要的,像我討
厭跑步所以就用快走拉長時間來代替
b. 飲食控制只能靠意志力了!初期用最
嚴格的條件來控制2星期~1個月前後
量測inbody 觀察變化是否合適自己
c. 第一個月完後體重變化很大,
記得找醫生與營養師,抽血檢查會給
合適的飲食調整(錢不要省)
d. 有痛風病史的建議不要高蛋白與急速
減肥,尿酸會爆掉
f. 海鮮其實算雞肉之外的不錯選擇
距離85 還有ㄧ段路
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我超規太多呀!QQ
※ 編輯: a810129 (42.73.30.151), 09/09/2017 21:14:20
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