如何日瘦一斤

下载PDF文件
下载PDF文件

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

下载PDF文件
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/14\/Lose-a-Pound-a-Day-Step-1.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-1.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/14\/Lose-a-Pound-a-Day-Step-1.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-1.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6f\/Lose-a-Pound-a-Day-Step-3.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6f\/Lose-a-Pound-a-Day-Step-3.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-3.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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”。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8a\/Lose-a-Pound-a-Day-Step-4.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Lose-a-Pound-a-Day-Step-4.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-4.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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]
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/58\/Lose-a-Pound-a-Day-Step-5.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-5.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/58\/Lose-a-Pound-a-Day-Step-5.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-5.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/27\/Lose-a-Pound-a-Day-Step-6.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-6.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/27\/Lose-a-Pound-a-Day-Step-6.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-6.jpg","smallWidth":460,"smallHeight":258,"bigWidth":728,"bigHeight":409,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
    广告
方法 2
方法 2 的 2:

控制食欲

下载PDF文件
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/73\/Lose-a-Pound-a-Day-Step-7.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/73\/Lose-a-Pound-a-Day-Step-7.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-7.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d5\/Lose-a-Pound-a-Day-Step-13.jpg\/v4-460px-Lose-a-Pound-a-Day-Step-13.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d5\/Lose-a-Pound-a-Day-Step-13.jpg\/v4-728px-Lose-a-Pound-a-Day-Step-13.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    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。
    广告

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。
广告

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。
广告

你可能还喜欢

如何
在户外裸露身体
如何
马上哭出来
如何
绑鞋带
如何
打领带
如何
调整眼镜
如何
让发黄的牙齿变白
如何
修复眼镜上的划痕
如何
成熟一点
如何
处理被尼古丁熏黄的手指
如何
去除沾在皮肤上的染发剂
如何
自己修剪长发
如何
打薄头发
如何
检验黄金真伪
如何
测量肩宽
广告

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

关于本wikiHow

其他语言
本页面已经被访问过16,913次。

这篇文章对你有帮助吗？

广告