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如何在2个月内减掉20斤

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大幅度的减肥目标（比如超过10斤）需要改变饮食结构，多做运动，同时还有要充足的动力去完成目标。如果你想在2个月内减掉20斤，你需要自己制定一个详细的计划以及一个健身专家来帮助你。

方法 1

方法 1 的 3:

动机

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医生会进行检查以确保你身上不存在可能影响你减肥目标的系统性问题，比如糖尿病和关节炎。
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这对树立现实的目标是非常重要的。如果你对力量训练、负重练习或者健身班不熟悉的话，这就更是非常必要的了。
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你的日记应从详细记录你想减肥的原因开始。在减肥过程中你可以回顾这些原因来保持你的减肥动力。
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研究表明保持大幅度减肥的动力的时间很难超过11周。所以要设定一个结束你的减肥期的日期，开始保养期。
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精神支持将增加你减掉20斤的可能性。家庭成员的加入可能会进一步帮助你改变你的饮食并开始积极的习惯。
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如果有一群人鼓励你的话会更容易保持动力。人们可以在减肥中心这样的机构的会议中分享信息并坚定信念。

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方法 2

方法 2 的 3:

饮食

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2
将你的卡路里总摄入量减少10%~25%。 如果你每天锻炼，你可以先减少10%~15%来帮助你的身体适应最初的几周，之后你可以进一步减少你的摄入量。
- 不要计划每天吃少于1500卡路里的热量。使用医学博士卡路里计算器来提前计划或回顾你过去的饮食。在下面两个网站中有说明： http://www.webmd.com/diet/healthtool-food-calorie-counter.
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3
用农产品和全谷类替代精制碳水化合物和糖类。
- 如果可以的话，将大部分精加工食品从你的饮食中移除。这些食品一般都富含看不见的糖、脂肪和卡路里。研究表明烹饪新鲜的食物有助于减肥。
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把你的餐盘的1/2用来盛水果和蔬菜。剩下的空间则分给精益蛋白质和全谷类。
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安排你的吃饭时间以便你的血糖不会大幅下降，比如早餐，一份早点和一顿锻炼后的正餐或点心可以帮助你使热量保持限制范围内。
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确保你每天摄入超过300卡路里并且低于600卡路里的健康水果、全谷物食品、鸡蛋或低脂乳制品。如果早晨不用食物来提高你的新陈代谢你的身体就会开始储存脂肪。
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试着安排你每个周日会做什么，包括零食和饮料。
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酒精，牛奶咖啡饮料和苏打水给你的饮食增加了许多无营养价值的热量，要像限制其他加工食品一样限制它们。

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方法 3

方法 3 的 3:

运动

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1
每周5到6天做30分钟有氧运动。 要减轻更多体重，就要每周5次做45分钟到1小时有氧运动。
- 给你的身体一些时间去适应有氧运动健身计划。开始的1到2周每隔一天做一次锻炼，如果你先前不活跃，那就增加一些额外的时间到你的计划中直到你达到一个6天的健身目标。
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进行中等强度的锻炼，并偶尔做做高强度运动或抵抗运动。在相同的时间里如果你做间歇训练会燃烧掉更多的脂肪。
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使用自由重量器械、重量训练器械、阻力带或者结合起来启动你的新陈代谢和减掉额外的体重。
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减重期应该被当做体育赛事训练一样来对待。不能喝水、伸懒腰和让身体休息会导致受伤，而且只靠良好的营养来减肥会更难。
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和朋友一起报名参加健身班是一种保持动力的好方法。如果你提前安排好课程的话会更容易达到一小时的健身目标。
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到了第二个月时，尝试一些新的锻炼。使用不同的肌肉进行力量练习和有氧运动将增加你的新陈代谢。
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请你的教练每1到2个月给你做体能测试，来帮助你达到体重减轻和尺寸减小的目标。

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小提示

每周称重，即使你没有参加课程。许多减肥专家认为注意幅度可以帮助你在减肥期间坚持到底。

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你需要准备

健身日记
医生/理疗师
减肥伙伴
私人教练
减肥套组/计划
新鲜食物
农产品
全谷类
饮食日记
健身计划
有氧运动
间歇训练
肌肉混合训练
力量训练
幅度
健身班

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