如何日瘦一斤

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就长期减肥而言，不建议每周减重超过1-2斤，但如果你想快速瘦身或在重要活动前减掉额外体重，每天瘦1斤也是可能的。阅读本文了解更多。

免责声明 ：本文不提倡快速减肥。最好的减肥并保持体重的方法是健康饮食、经常锻炼并逐渐减重。

方法 1
方法 1 的 2:

运筹规划

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    为了瘦1斤，你每天需要比摄入量多消耗3500卡路里。每天你消耗多少卡路里是根据你的体重和运动量来算的。你可以用体重除以10来计算。 [1]
    • 如果你重135斤，那么每天正常消耗1,50卡路里。如果你摄入1,000 卡路里，那么你就需要额外消耗3000卡路里才能减掉1斤。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8c\/Lose-a-Pound-a-Day-Step-2.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8c\/Lose-a-Pound-a-Day-Step-2.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-2.jpg","smallWidth":460,"smallHeight":258,"bigWidth":728,"bigHeight":409,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    为了每天瘦1斤，根据你的体重和运动量，你需要每天消耗800-1200卡路里。你可以通过少吃和吃得更健康来减少摄入卡路里。
    • 吃低热量易饱腹的食物。主要饮食为蔬菜和瘦肉蛋白。吃生菜、芹菜、西兰花、豌豆、菠菜和其他绿色蔬菜。蛋白质方面吃鸡肉、火鸡肉、鱼和豆腐。蔬菜和蛋白质热量低但能使你很快吃饱。
    • 不要吃糖、脂肪、盐和大部分碳水化合物。尽管正常的饮食需要适量的这些，你想快速减肥的话就应该完全不吃。
    • 不要加沙拉酱或调味酱，因为它们含有较多卡路里。用胡椒、莱姆、醋或辣酱来调味。
    • 减少卡路里，用烹饪喷雾剂而不是橄榄油、蔬菜油或黄油。
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    研究表明记下自己吃了什么的人比不这么做的人减重更多。 [2] 在日记里写下你吃的所有东西，还有它们的卡路里，然后计算卡路里的和。
    • 记下你锻炼消耗的卡路里，从总量中减去。
    • 试着用用在线食物记录软件比如“我的健康助手”或“卡路里之王”。
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    吃的再少也需要消耗更多卡路里来减肥。下面是一些能消耗最多卡路里的有氧运动：
    • 郊外滑雪。 每小时消耗545（中等）-1125（最大）卡路里。 [3]
    • 骑车。 每小时消耗570（中等）-850（最大）卡路里。 [4]
    • 跑步。 每小时消耗850（每8分钟跑1.6千米）。 [5]
    • 拳击。 每小时消耗615（中等）-815（最大）卡路里。 [6]
    • 壁球。 每小时消耗850卡路里。 [7]
    • 游泳。 每小时消耗545（中等）-680（最大）卡路里。 [8]
    • 攀岩。 每小时消耗540（下降）-750 （上爬）卡路里。
    • 橄榄球。 每小时消耗681（中等）-715 （最大）卡路里。 [9]
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    喝水不仅能装满你的胃，还能补充水分使你锻炼时有精力。每天喝10-12杯水。
    • 在水中加柠檬、莱姆或黄瓜来改善口味。
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    记住睡觉时新陈代谢会迅速下降，所以睡觉前要保证充足时间来消化所有的食物。你越早吃完越好。但要确保好好吃晚饭，这样你不会半夜饿醒。
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方法 2
方法 2 的 2:

控制食欲

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    茶和咖啡因饮料比如咖啡能抑制食欲并加快新陈代谢。 [10]
    • 试着每天喝2杯以上咖啡，这能使你保持兴奋状态。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/ce\/Lose-a-Pound-a-Day-Step-8.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-8.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/ce\/Lose-a-Pound-a-Day-Step-8.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-8.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    许多人暴饮暴食和抽烟只是出于习惯。嚼口香糖能让嘴巴不会闲着。并能消耗卡路里和加强颚骨的力量。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3c\/Lose-a-Pound-a-Day-Step-9.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-9.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3c\/Lose-a-Pound-a-Day-Step-9.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-9.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    口腔清洁能防止你吃零食，还能保持牙齿和牙龈健康。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/48\/Lose-a-Pound-a-Day-Step-10.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-10.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/48\/Lose-a-Pound-a-Day-Step-10.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-10.jpg","smallWidth":460,"smallHeight":258,"bigWidth":728,"bigHeight":408,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    姜能使身体保持活力并加快新陈代谢。 [11] 在热水中煮姜来泡姜茶，或切几片姜到沙拉中或炒姜吃。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/88\/Lose-a-Pound-a-Day-Step-11.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-11.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/88\/Lose-a-Pound-a-Day-Step-11.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-11.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    这能使食物更有味道并加快新陈代谢。 [12]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/e\/e0\/Lose-a-Pound-a-Day-Step-12.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-12.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e0\/Lose-a-Pound-a-Day-Step-12.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-12.jpg","smallWidth":460,"smallHeight":258,"bigWidth":728,"bigHeight":409,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    苹果最适合节食者，苹果含有大量纤维能让你一直有饱腹感，还能调节葡萄糖含量并保证即使你减少摄入卡路里也能精力充沛。 [13]
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    少吃的最好方法是找到一件比吃东西更或同样吸引你的事情。想吃零食时，换成洗泡泡浴、涂指甲、读书、打电话给朋友、散步、看电影或购物。
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小提示

  • 找到保持动力的方法。减肥前后照相，剪下模特或运动员的照片贴在冰箱上，或者跟同伴一起减肥并分享经验。
  • 有些你减掉的重量是水。为了保证效果持续，要通过合理饮食来逐渐减重并变得更有活力。
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警告

  • 不要连续5天以上用这种方法减肥，否则你的身体会进入饥饿模式，很快会复胖。
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参考

  1. ↑ http://www.fitday.com/fitness-articles/fitness/weight-loss/10-diet-tips-to-lose-a-pound-a-day.html#b
  2. ↑ http://www.webmd.com/diet/news/20080708/keeping-food-diary-helps-lose-weight
  3. ↑ http://www.huffingtonpost.com/grace-nasri/top-10-exercises-that-bur_b_799074.html#s211860&title=1_Cross_Country
  4. ↑ http://www.huffingtonpost.com/grace-nasri/top-10-exercises-that-bur_b_799074.html#s211861&title=2_Biking_
  5. ↑ http://www.huffingtonpost.com/grace-nasri/top-10-exercises-that-bur_b_799074.html#s211862&title=3_Running_
  6. ↑ http://www.huffingtonpost.com/grace-nasri/top-10-exercises-that-bur_b_799074.html#s211864&title=5_Boxing_
  7. ↑ http://www.huffingtonpost.com/grace-nasri/top-10-exercises-that-bur_b_799074.html#s211866&title=7_Squash_
  8. ↑ http://www.huffingtonpost.com/grace-nasri/top-10-exercises-that-bur_b_799074.html#s211866&title=7_Squash_
  9. ↑ http://www.huffingtonpost.com/grace-nasri/top-10-exercises-that-bur_b_799074.html#s211868&title=9_Rock_Climbing
  1. ↑ http://www.shape.com/healthy-eating/diet-tips/top-25-natural-appetite-suppressants?page=2
  2. ↑ http://www.shape.com/healthy-eating/diet-tips/top-25-natural-appetite-suppressants?page=2
  3. ↑ http://www.shape.com/healthy-eating/diet-tips/top-25-natural-appetite-suppressants?page=5
  4. ↑ http://www.shape.com/healthy-eating/diet-tips/top-25-natural-appetite-suppressants?page=5

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