如何在3周内减掉13斤

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失去450克脂肪需要消耗3500卡路里。 [1] 如果你想在3周内减掉13斤，你的目标应该是每天消耗约2000卡路里热量。21天内，通过锻炼和饮食，你可以减掉11斤，此外还有几斤水的重量。

方法 1
方法 1 的 3:

削减碳水化合物和糖

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    如果你的做饭方法和你家吃饭习惯不改变的话，减少卡路里摄入是很难的。鼓励你的家人吃得健康，可以帮助你成功。
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    你不应该吃由40％以上的健康碳水化合物组成的膳食。这意味着，如果你吃碳水化合物，应该是一种根茎植物、历史悠久的谷物或全麦，不含精制白碳水化合物。
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    像我的健身帕尔免费卡路里计数器这种应用，将允许你计算你的食物热量。研究表明，日志记录和保持食物日记可以有效地激励热量减少、体重减轻。 [2]
    • 食物日记可以帮助减肥的原因是，把自己吃下的东西都写下来的人不容易盲目进食。把进食写下来的行为能让你对自己负责。
    • 用你的卡路里计数器，看看你可以放心地从你的饮食削减多少卡路里。虽然通过饮食削减1000卡路里的热量是你的目标，但女性应减少到不低于1500卡路里每天。男性应减少至不低于1800卡路里每天。 如果已经靠近这些数字，你的饮食可能需要比你计划做出的调整少一些。
    • 请记住，增加运动可以使你感到饥饿。吃健康的零食，少吃多餐，经常吃一点东西，让自己处于饱腹状态。
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    不吃饭的人，尤其是不吃早餐的人通常会让身体储存脂肪。首先吃好早餐，在运动前2小时吃一点东西，运动后吃饭，因为你会燃烧更多的热量，以提高新陈代谢。 [3]
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    确保你不要给你的茶或咖啡加入热甜味剂或全脂牛奶。酒精、汽水和含糖咖啡会增加200卡的摄入。 [4]
    • 咖啡已被证明可以真正提高你的新陈代谢。 [5]
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    每餐你应该摄入40%的健康碳水化合物， 40%的瘦肉蛋白质和20%的健康脂肪。 [6] 下面是很好的搭配：
    • 请确保至少20%的健康的碳水化合物都来自农产品。尝试菠菜沙拉、红土豆、甘蓝、花椰菜、芹菜、胡萝卜、辣椒和其他营养丰富的蔬菜。
    • 试着用豆类，如鹰嘴豆、黑豆和斑豆代替一些全麦面包和面食。古老的谷物，如藜麦和野生稻比全麦面包更好。
    • 吃瘦肉蛋白，如蛋清、低脂干酪、希腊酸奶、鲑鱼、鲔鱼、鸡胸肉、火鸡胸脯和低脂肪的其他肉类。
    • 选择单饱和脂肪，如橄榄油、鳄梨、花生酱、坚果、饱和脂肪的全脂乳制品（黄油）的种子和动物脂肪（腊肉油脂）。 [7]
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    选择一天，不是你运动中休息的一天。避免进食过量，但让自己吃东西，满足你的渴望。 [8]
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方法 2
方法 2 的 3:

提高活动水平

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    如果你不能这样上下班，把车停得稍微远一点，步行。早晚上下班的时间骑自行车15分钟或步行30分钟。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8e\/Lose-15-Pounds-in-3-Weeks-Step-9.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-9.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8e\/Lose-15-Pounds-in-3-Weeks-Step-9.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    每周休息一天，以获得最佳效果。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5e\/Lose-15-Pounds-in-3-Weeks-Step-10.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-10.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5e\/Lose-15-Pounds-in-3-Weeks-Step-10.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-10.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    有研究表明，一天坐3小时以上实际上会减少我们的寿命。在接下来的时间里，选择园艺、运动、徒步旅行，甚至逛街看电影、视频游戏和电视。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4c\/Lose-15-Pounds-in-3-Weeks-Step-11.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-11.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4c\/Lose-15-Pounds-in-3-Weeks-Step-11.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    做5分钟的热身。然后训练中等强度4分钟，高强度（冲刺） 1分钟。
    • 重复，直到最后5分钟。
    • 减少你的中等强度的休息时段，并提高短跑间隔，来提高力量。
    • 有研究表明，肥胖的需要快速减肥的人应该从有氧练习开始，再进行力量训练。
    • 有氧运动是全面减少体内脂肪必不可少的。 [9]
    • 如果你通过走路来锻炼，尽量走上坡路。山丘的地型类似于在运动中添加了激烈的部分，只要你避免经常停止就可以了。 [10]
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4d\/Lose-15-Pounds-in-3-Weeks-Step-12.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-12.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4d\/Lose-15-Pounds-in-3-Weeks-Step-12.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    聘请私人教练来练习，把自由重量练习和体重的机器调整到适合你的健身水平。 [11]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6a\/Lose-15-Pounds-in-3-Weeks-Step-13.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-13.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6a\/Lose-15-Pounds-in-3-Weeks-Step-13.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    尝试新兵训练营、扶法、瑜伽、有氧运动或肌肉泵。它们通常为45分钟到1小时之间，包括力量训练和心肺功能的时间间隔。
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方法 3
方法 3 的 3:

降低保水效果

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3f\/Lose-15-Pounds-in-3-Weeks-Step-14.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-14.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3f\/Lose-15-Pounds-in-3-Weeks-Step-14.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    在锻炼时增加饮水量，并且在一般情况下，这样可以通过你的身体冲洗过量的水和盐。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/27\/Lose-15-Pounds-in-3-Weeks-Step-15.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-15.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/27\/Lose-15-Pounds-in-3-Weeks-Step-15.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    钠会保水。使用其他调味品，如辣椒、孜然、大蒜调味。
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    你可以在测试体重之前出一些汗，进行20分钟左右。请记住，你需要更换你失去了的水，以此保持身体健康、水分充足。
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小提示

  • 请记住，虽然你可以计算卡路里的热量，但减肥可能是不稳定的。可能在前两周快速减肥，然后进入平台期。举重和高强度的间隔可以帮助你通过平台期，提高你的新陈代谢。
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你需要准备

  • 自由重量/体重机
  • 咖啡
  • 水
  • 蒸气浴

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参考

  1. ↑ http://www.cnn.com/2009/HEALTH/expert.q.a/09/04/weight.loss.short.term.jampolis/
  2. ↑ http://www.webmd.com/diet/news/20120713/food-journal-write-it-down-shed-more-pounds
  3. ↑ http://www.webmd.com/diet/features/diet-myth-truth-fasting-effective-weight-loss
  4. ↑ http://www.health.com/health/gallery/0,,20516496_2,00.html
  5. ↑ http://www.doctoroz.com/videos/bob-harper-jumpstart-skinny
  6. ↑ http://www.doctoroz.com/videos/bob-harper-jumpstart-skinny
  7. ↑ http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Monounsaturated-Fats_UCM_301460_Article.jsp
  8. ↑ http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
  9. ↑ http://www.washingtonian.com/blogs/wellbeing/fitness/which-type-of-exercise-is-best-for-quick-weight-loss.php
  1. ↑ http://www.fitnessmagazine.com/workout/tips/quick-tricks/fast-workout-weight-loss-tips/
  2. ↑ http://www.menshealth.co.uk/lose-weight/burn-fat/fast-weight-loss-workout

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