如何在3周内减掉13斤

PDF download 下载PDF文件
PDF download 下载PDF文件

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

PDF download 下载PDF文件
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6f\/Lose-15-Pounds-in-3-Weeks-Step-1.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-1.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6f\/Lose-15-Pounds-in-3-Weeks-Step-1.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/72\/Lose-15-Pounds-in-3-Weeks-Step-2.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/72\/Lose-15-Pounds-in-3-Weeks-Step-2.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/aa\/Lose-15-Pounds-in-3-Weeks-Step-3.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/aa\/Lose-15-Pounds-in-3-Weeks-Step-3.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/31\/Lose-15-Pounds-in-3-Weeks-Step-4.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/31\/Lose-15-Pounds-in-3-Weeks-Step-4.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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]
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8e\/Lose-15-Pounds-in-3-Weeks-Step-5.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-5.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8e\/Lose-15-Pounds-in-3-Weeks-Step-5.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/02\/Lose-15-Pounds-in-3-Weeks-Step-6.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-6.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/02\/Lose-15-Pounds-in-3-Weeks-Step-6.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-6.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5b\/Lose-15-Pounds-in-3-Weeks-Step-7.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5b\/Lose-15-Pounds-in-3-Weeks-Step-7.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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]
    广告
方法 2
方法 2 的 3:

提高活动水平

PDF download 下载PDF文件
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/7f\/Lose-15-Pounds-in-3-Weeks-Step-8.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-8.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/7f\/Lose-15-Pounds-in-3-Weeks-Step-8.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
    广告
方法 3
方法 3 的 3:

降低保水效果

PDF download 下载PDF文件
  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。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/49\/Lose-15-Pounds-in-3-Weeks-Step-16.jpg\/v4-460px-Lose-15-Pounds-in-3-Weeks-Step-16.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/49\/Lose-15-Pounds-in-3-Weeks-Step-16.jpg\/v4-728px-Lose-15-Pounds-in-3-Weeks-Step-16.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
    广告

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。
广告

你需要准备

  • 自由重量/体重机
  • 咖啡
  • 水
  • 蒸气浴

你可能还喜欢

如何
在户外裸露身体
如何
减掉脸部脂肪
如何
处理被尼古丁熏黄的手指
如何
给腿部脱毛
如何
马上哭出来
如何
绑鞋带
如何
穿上连裤袜
如何
做一个幽默风趣的人
如何
降低体脂率
如何
扎染
如何
修复眼镜上的划痕
如何
快速祛除痘疤
如何
脱唇毛（女孩）
如何
化妆（适合初学者）
广告

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

关于本wikiHow

其他语言
本页面已经被访问过6,333次。

这篇文章对你有帮助吗？

广告