肚腩既难看又难减掉,而且它影响的不仅仅是外表。特别是对男性来说,腹部的多余脂肪很危险。腰围太粗会增加罹患多种慢性疾病的风险,包括糖尿病、心脏病、睡眠呼吸中止症和某些癌症(例如结肠癌或直肠癌)。 [1] X 研究来源 好在你可以通过减肥减掉肚腩和它带来的风险。改变饮食和生活方式可以帮助减肥,让你过着健康的生活。
步骤
-
找个伴一起做运动。 找人陪你一起锻炼,这样运动更有趣。研究显示和朋友一起运动,你更有可能坚持进行安排好的锻炼计划,并更常进行锻炼。 [16] X 研究来源
- 如果你喜欢竞争,不妨和一起减肥的朋友比赛,看看谁先达到目标体重。这么做可以增添乐趣。
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小提示
- 多喝水有助于减肥,让你在正餐之间保持饱腹感。如果你很难控制自己的食量,用餐前不妨先喝2杯水。
- 如果你需要上班或上学,不妨自备午餐,不要买外面的食物。这么做不但可以省钱,还可以自己控制食物分量,使节食变得更容易。
- 只要可以在家做饭,就不要外出用餐。大部分餐馆使用大量黄油、油和盐烹饪,即使是“最健康”的食物(比如色拉),也有很高的热量。如果你叫了外卖,记得要求将调味料或酱料分开放,减少所摄入的热量。
- 展开任何减肥或运动计划前,最好先咨询医生。
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参考
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
- ↑ http://articles.mercola.com/sites/articles/archive/2011/07/08/cut-down-on-carbs-to-reduce-body-fat.aspx
- ↑ http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/23592676
- ↑ http://www.cdc.gov/nutrition/everyone/basics/protein.html
- ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/fast-weight-loss/faq-20058289
- ↑ http://articles.mercola.com/sites/articles/archive/2011/07/08/cut-down-on-carbs-to-reduce-body-fat.aspx
- ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685?pg=2
- ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/fast-weight-loss/faq-20058289
- ↑ http://health.gov/paguidelines/guidelines/adults.aspx
- ↑ http://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
- ↑ http://health.gov/paguidelines/guidelines/adults.aspx
- ↑ http://health.gov/paguidelines/guidelines/adults.aspx
- ↑ http://www.healthywomen.org/content/article/get-motivated-workout-you-wont-cancel
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890563/
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ http://www.heartfoundation.org.au/healthy-eating/Pages/waist-measurement.aspx
- ↑ https://www.psychologytoday.com/blog/shrink/201206/i-am-bored-therefore-i-eat
- ↑ https://www.psychologytoday.com/blog/shrink/201206/i-am-bored-therefore-i-eat
- ↑ http://www.todaysdietitian.com/newarchives/111609p38.shtml
- ↑ http://www.todaysdietitian.com/newarchives/111609p38.shtml
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