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快速减肥小妙招 实用攻略带你走出减肥误区→MAIGOO知识
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href="https://www.maigoo.com/mgzone/50.html" class="color1">健康生活</a> 上传提供 <span class="alevel font20 orange">★</span> <span class="attention ccc"> <span class="btn color1 font14"> <a href="javascript:;" onclick="$('html,body').animate({scrollTop:$('#pos_commentlist').offset().top-110},{duration:300});" title="评论"><i class="iconfont icon-pinglun2"></i> 评论</a> <a target="_blank" href="https://vip.cn10.cn/fabu/zhishi/"><i class="iconfont icon-xinxifabu"></i> 发布</a> <a target="_blank" href="https://vip.cn10.cn/fabu/jiucuo/"><i class="iconfont icon-fankui"></i> 纠错/删除</a> <a target="_blank" href="https://www.bang.cn/relief/"><i class="iconfont icon-banquan"></i> 版权声明</a> </span> <i class="iconfont icon-chakan1"></i> <span count="attention">0</span> </span> </div> </div> <div class="description">摘要：减肥的目的是为了健康和美，但是我们不能盲目地去尝试各种减肥方法，减肥需要有科学的计划。除了科学的减肥计划之外，日常生活中有一些可以快速减肥小妙招是很多人不知道的。本文为大家介绍一些减肥的小妙招、减肥的注意事项以及大家常常陷入的减肥误区，希望能帮助到你们。</div> <div class="articlecont normalarticle font16"> <h5> </h5> <h2> <span>减肥妙招大全</span> </h2> <p><strong>1、多喝水或其他零热量的饮料</strong></p> <p>在你想要吃<a href="https://www.maigoo.com/maigoo/863sp_index.html" target="_blank">薯片</a>前，先喝一杯水，有时人们会混淆口渴和饥饿这两种感觉。这会使你摄取不必要的卡路里。如果你对白开水不感兴趣，那么试试苏打水或泡一杯水果茶。</p> <p><strong>2、低卡的夜间小吃</strong></p> <p>无意识的进食通常会发生在晚餐之后，这时你终于可以坐在电视机前放松一下，零食是使你轻易偏离正常饮食的方式，那么给自己找一些低卡的零嘴吧，饼干或半杯低脂冰激凌，味道也还不错哦。</p> <p><strong>3、适度享用你喜爱的食物</strong></p> <p>适度享用你喜爱的食物吧，苗条的人可不会买一盒新鲜的烘焙饼干，一块就够了。你依然可以去吃，但关键在于适量。</p> <p style="text-indent:0px;text-align:center;"><span><img src="https://image.maigoo.com/upload/images/20200429/17160784538_500x312.jpg" alt="" /></span></p> <p><strong>4、少食多餐</strong></p> <p>如果你吃的热量比你消耗的要少，那么你就算减重成功了。但当你饿的时候，想少吃“热量”可是一个挑战哦！研究显示，那些每天食用4-5餐的人，能更好地控制食欲和体重，肥胖研究专家建议将每天摄入的卡路里路划分成多餐，并且尽量在白天吃东西——晚餐应该是你一天中最后一次吃的东西。</p> <p><strong>5、保持每餐的蛋白质摄入量</strong></p> <p>蛋白质是最好的饱腹食物——它比碳水化合物或脂肪更能让你有更持久的饱腹感。它也有助于保持肌肉量和脂肪的燃烧。所以一定要选择健康的蛋白质如海鲜，瘦肉，鸡蛋，酸奶，奶酪，豆类，坚果，豆类作为你的饭菜和零食。</p> <p><strong>6、刺激的味道</strong></p> <p>给你的食物中添加香料或辣椒味道，会使你获得满足感。食品中富含的香精会刺激你的味蕾，更令人满意，所以你不会吃太多，当你需要甜品，可以选择火球糖果。它是甜的，同时也是辣的和低热量的。</p> <p><strong>7、让你的厨房中充满健康方便的食物</strong></p> <p>你在几分钟内就可以吃到现成的零食和食物，那么你就不太可能出去吃或是订购比萨饼。这里有一些健康方便的食物参考：冷冻蔬菜，全麦面食，低脂芝士，番茄罐头，豆类罐头，预煮烤鸡肉，全麦玉米饼或皮塔饼和袋装蔬菜沙拉。</p> <p><strong>8、儿童餐</strong></p> <p>儿童餐是减少热量和保持健康的好方法。这已经成为一种流行的趋势，大多数餐厅都不会在意你是否点儿童餐。另一种方法是使用小盘子，这有助于减少你的食量。</p> <p><strong>9、蔬菜杯代替你的意面</strong></p> <p>少吃面食多吃菜，会在一年内让你的牛仔裤小一号，如果不吃主食并且增加蔬菜量，你会少摄取100-200卡路里的热量。</p> <p><strong>10、吃早餐</strong></p> <p>很多人认为不吃早餐可以减肥。然而，许多研究表明，事实是相反的。不吃早餐会让你感到更饿，导致午餐和晚餐的狂吃。其实减肥和早餐是可以互利并存的——健康的早餐包括高纤维麦片，低脂牛奶，水果。</p> <p><strong>11、膳食纤维</strong></p> <p>纤维有助于消化，防止便秘，降低胆固醇——可以帮助减肥。研究表明大部分美国人只得到所需的一半纤维。大多数妇女每天应摄取25克的纤维，而男性需要大约38克或每一千卡路里14克纤维。良好的纤维来源包括燕麦，豆类，全谷物食品，以及各种水果和蔬菜。</p> <p><strong>12、清理你的橱柜</strong></p> <p>如果冰激凌和薯条继续呆在你的冰箱里，那么减肥的过程就会变得艰难，清理你的高卡路里食物，然后多出去散散步。</p> <p><strong>13、慢慢减肥</strong></p> <p>如果你的减肥进程没有你想象的那么快，不要气馁，减肥是需要时间的。专家建议，设定一个减肥目标，如一星期减掉一磅。如果把期望值定得太高，当达不到时，你会放弃。记住，当你减掉5%~10%的重量时，就能感觉到减肥的好处了。</p> <p><strong>14、一周称一次体重</strong></p> <p>经常称体重的人们都会觉得自己减肥成功。但大多数专家建议每个星期称一次体重，这样你就不会被每天的波动困扰。当你称重时，遵循这些提示：在一周中的同一天，一天中的同一时刻，穿同一件衣服称重。</p> <p><strong>15、充足的睡眠</strong></p> <p>当你睡眠不足时，身体产生过多的刺激食欲的激素，它让你在吃饱的情况下仍然感到饥饿。充足的睡眠可以让你感觉精力充沛，可以使你忽略不必要的零食。</p> <p><strong>16、了解自己的饭量</strong></p> <p>我们很容易吃多，这时，你需要适合的餐具。在厨房中准备秤和量杯，尽量使用较小的盘子和杯子，这样会帮助你减少饭量。将餐厅的外带分为多份。快餐从餐盒中取出放在盘子中享用，不要直接吃。</p> <p><strong>17、多吃蔬菜水果</strong></p> <p>如果你吃很多水果和蔬菜，就不会很快感到饥饿，因为这些营养丰富的食物中的纤维和水也很高，这可以给你饱腹感。吃零食也可以，只要你选择对的零食。</p> <p><strong>18、少喝酒</strong></p> <p>酒精中充满着卡路里：五盎司红酒有125大卡，一瓶啤酒约153大卡。因为我们的身体无法利用这些热量，它们通常会直接转化为脂肪。如果你喜欢偶尔喝，考虑一个折中的办法：只在周末享受您最喜爱的酒精饮料，女士喝一杯，男士喝两杯。</p> <p><strong>19、无糖口香糖</strong></p> <p>如果你特别想吃东西，可以先嚼一片无糖口香糖。嚼口香糖既可以清新你的口气，还可以帮助你降低饥饿感，控制吃零食的欲望，有助于减肥。不过，尽管口香糖可能会让你吃得更少，但良好的饮食习惯和运动仍然是重要的。</p> <p><strong>20、食物日记</strong></p> <p>一张纸和一只笔，可以大大提高你的减肥效率。研究表明写下你吃的和喝的东西会让你更清楚你的卡路里摄取量。一项研究发现，那些保持每周六天记录食物日记的人减肥效率是一周记一次或更少的人的两倍。</p> <h5> </h5> <h2> <span>奇怪的减肥方法</span> </h2> <h5> </h5> <h3> <span>高跟鞋减肥</span> </h3> <p>比起平底鞋，<a href="https://www.maigoo.com/maigoo/6505ggx_index.html" target="_blank">高跟鞋</a>走路，在同等距离的情况下，确实会耗费更多的能量，穿上高跟鞋后会出现重心前移，导致走路时为了维持身体平衡必须挺胸、收腹、提臀。</p> <p>正确走姿：</p> <p>1、 穿上高跟鞋，上半身挺直（注意姿势，不要前倾或后仰），吸气收小腹，把气停在胸腔的位置。</p> <p>2、以大腿的力量，将大腿轻轻抬起带动小腿往前跨出步伐。切记大腿一定要抬起来，这样步伐才不会沉重疲累，而是干脆的轻盈。</p> <p>3、跨步着地时，记得不要用脚跟或脚尖着地，要用“脚板中间的部位”着地才是正确的。这不但会让走路时对双腿产生的压力减轻，更是穿高跟鞋必备的礼貌，让鞋跟着地所产生的不悦耳噪音降至最低。</p> <p>4、两脚交互跨出时，不一定要成一直线，只要各脚自然往前走即可。两手则放松垂下，自然摆动，看起来就很大方了。</p> <h5> </h5> <h3> <span>吃辣减肥</span> </h3> <p>吃辣减肥这个说法不严谨，但是辣椒确实对减肥有那么一点帮助的，主要起作用的是辣椒中的辣椒素。人体内存在棕色和白色两种脂肪。白色脂肪堆积在皮下，负责储存多余热量，棕色脂肪就比较受欢迎了，主要负责将引发肥胖的白色脂肪分解转化成二氧化碳、水和热量，本身不储存热量。有研究表明，每天摄入一定的辣椒素体内的棕色脂肪含量明显升高。</p> <p>辣椒素的获取途径主要有两方面，一为天然辣椒，二为辣椒素保健品（对于保健品maigoo小编觉得水太深了，还是持观望态度），至于天然辣椒妹子们吃辣椒的同时附带的其他油盐太多了，有可能减肥不成反增肥。吃辣减肥确切的说法应该是指吃辣椒素减肥，想通过吃辣椒减肥至少要达到每天摄入辣椒素9毫克左右或者10克左右的辣椒，而且是不带多余的油和盐。</p> <h5> </h5> <h3> <span>咖啡减肥</span> </h3> <p>咖啡有一定的减肥的作用，但是其中黑咖啡的减肥效果是最好的，主要是注意不能应用一些速溶的咖啡，里面含有一定的糖分，容易影响到减肥的效果。</p> <p>咖啡可以帮助身体排出多余的水分，而且能够促进新陈代谢，所以才能够达到一定的有效的减肥作用，但是也不要喝的过多。</p> <p>通常情况下一天不要超过400毫升，否则也容易导致有一定的兴奋性，容易影响到患者的睡眠的情况。<a href="https://www.maigoo.com/goomai/181581.html" target="_blank">【详细>>】</a></p> <h5> </h5> <h3> <span>睡觉减肥</span> </h3> <p>睡觉减肥法是经医学证据表明的一种有效减肥方法，主要是通过睡眠时间和睡眠的质量来影响荷尔蒙的分泌来分解脂肪，使其燃烧，促进新陈代谢消除浮肿、刺激生长激素。</p> <p>睡觉的时间和睡眠的质量都潜在地影响着一些荷尔蒙分泌，这其中有两种荷尔蒙比较关键：一是脂肪组织分泌的肽类激素(leptin，简称LP)，一是饥饿激素(ghrelin)。这两者都可以影响人的食欲，而且这两种激素所产生的后果和睡眠时间的多少相关联。当睡眠受到限制或低于8小时的时候，LP水平下降，但是饥饿激素水平上升，这些人的食欲也都成比例地增长。他们想吃高碳水化合物、高热量食物的欲望增长了45%。</p> <p>对于睡眠减肥法，还必须要掌握以下要点，才能达到良好的效果。下午2:30之后，不要再饮用含咖啡的饮料；睡前3小时，不可再饮酒，酗酒会令人昏睡，但是得不到深度睡眠，酒醒之后你还会彻夜难眠。同时也要注意选择合理的减肥食品例如避免高热量食物以及选择健康的减肥食品。</p> <h5> </h5> <h2> <span>减肥注意事项</span> </h2> <p><strong>1、保证充足的睡眠</strong></p> <p>睡眠对减肥和维持体型是非常重要的。上文说到，充足的睡眠保持较好的肽类激素水平，减少人的食欲，从而减少热量的摄入。</p> <p><strong>2、保持日常锻炼</strong></p> <p>一昧的控制饮食是不足够的，锻炼是减肥彻底成功的关键。将有氧运动和无氧运动结合起来，对减肥和长效的维持体重是最好的。</p> <p><strong>4、保证充足的水分</strong></p> <p>全天及餐前喝水能够帮助人身体消化，使人体的饱腹感更足，同时还能够促进脂肪的燃烧。</p> <p><strong>5、减少压力</strong></p> <p>当压力大的时候，身体会释放更多的肾上腺素和皮质醇。肾上腺素最初会降低食欲，但随后，当你的身体试图压力大的状态恢复时，皮质醇会让你在相当一段时间内渴求食物。</p> <p><strong>6、要吃早餐</strong></p> <p>不吃早餐会导致晚间饥饿、暴饮暴食，以及无精打采，甚至会使体内胰岛素增多，导致脂肪堆集和体重增加。</p> <p><strong>7、早点吃饭</strong></p> <p>吃饭的时间不同，身体对食物的消化利用也不同；晚饭吃的太晚会暗示着身体以脂肪的形式存储脂肪。<a href="https://www.maigoo.com/goomai/180300.html" target="_blank">【详细>>】</a></p> <h5> </h5> <h2> <span>减肥误区有哪些</span> </h2> <p><strong>1、只吃水果</strong></p> <p>水果缺少碳水化合物及只含有极少的蛋白质，根本无法满足人体的代谢需要，长久下来可能出现皮肤干燥、起皱等现象，加速了人体的衰老。</p> <p><strong>2、一点脂肪不能吃</strong></p> <p>很多脂肪类食物是有助于减肥的。比如坚果饱腹感较强，而且每日适量坚果可以有利于身体健康，对于胃口较大的人，可以在三餐中加入坚果，但不建议将坚果作为加餐，因为本身吃的就比较多，额外增加一次坚果反而增加了热量摄入；而对于少食多餐的人群来说，可以选择在两餐之间食用少量的坚果，这时可以有效减少下一餐次的摄入量。</p> <p><strong>3、蔬菜水果敞开吃</strong></p> <p>很多<a href="https://www.maigoo.com/maigoo/886sg_index.html" target="_blank">水果</a>的含糖量很高，如荔枝、香蕉、龙眼、牛油果、释迦、榴莲等都属于高热量的食物。还有些水果虽然热量低，但它们含有大量果糖，果糖不像葡萄糖一样让人会感觉饱，所以人会无意识的多吃，从而积攒热量，变得更胖。</p> <p><strong>4、拒绝主食</strong></p> <p>因为碳水化合物的热量较高，所以不吃主食，确实会瘦，但也可能导致体内功能失调。因为当热量不足时，身体很容易会拿蛋白质来燃烧，也就是肌肉，所以长期下来会导致营养不良、流失肌肉。</p> <p>完全不吃主食的话，一旦恢复正常饮食体重会迅速反弹！因为会引起胰岛素抵抗，使大部分糖转化为脂肪。而且身体长期利用脂肪蛋白质供能，产生的废料更多，也会加重身体负担。</p> <p><strong>5、高强度超负荷运动</strong></p> <p>有些人急于减肥，一次恨不得以跑百米的速度跑上几千米，没有休克就很幸运了。脂肪燃烧需要时间，大剂量运动没有提供好的消耗脂肪的条件，只会使肌肉增粗，心脏负荷过重，长时间的不适感，还很可能会弄伤自己，得不偿失。<a href="https://www.maigoo.com/goomai/150936.html" target="_blank">【详细>>】</a></p> </div> <div class="articlesharebox"> <div class="bdsharebuttonbox"> <a href="javascript:void(0);" class="bds_weixin" data-cmd="weixin" title="分享到微信" onclick="shareclick(this);"><i class="iconfont icon-pengyouquan"></i></a> <a href="javascript:void(0);" class="bds_qzone" data-cmd="qzone" title="分享到QQ空间" onclick="shareclick(this);"><i class="iconfont icon-qqkongjian"></i></a> <a href="javascript:void(0);" class="bds_tsina" data-cmd="tsina" title="分享到新浪微博" onclick="shareclick(this);"><i class="iconfont icon-weibo"></i></a> <a href="javascript:void(0);" class="bds_qq" data-cmd="qq" 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哪些人不能吃减肥药</a> <div class="description c999 line18em font14">减肥药是一种快速的减肥方式，有些急于减肥的人都会选用减肥药来减肥，但是减肥药并不是适合每个人的，有的人吃了减肥药之后就能看到显著的变化，但有的人吃了减肥药之后往往会引发严重的不良反应，甚至还有可能导致其他的疾病，这可是非常可怕的。那么，到底减肥药适用人群是哪些？什么人群不适合吃减肥药？一起往下面看看吧</div> <div class='other font13'> <a target="_blank" class="biaoqian color5 bq" href="https://www.maigoo.com/maigoo/12044jfy_index.html">减肥药</a> <a target="_blank" class="biaoqian color5 bq" href="https://www.maigoo.com/maigoo/808jianfei_index.html">减肥瘦身</a> <div class="attention ccc"> <span><i class="iconfont icon-chakan1"></i><i>2576</i></span> <span><i class="iconfont icon-dianzan1"></i><i>51</i></span> </div> </div> </div> </div> <div class="img"> <a target="_blank" href="https://www.maigoo.com/goomai/178498.html"><img src="https://image.maigoo.com/upload/images/20200513/13322836090_500x312.jpg_220_137.jpg" /></a> </div> </div> <div class="item"> <div class="left"> <div class="contbox"> <a class="title font20 c333 b dhidden" target="_blank" href="https://www.maigoo.com/goomai/156683.html">8大中韩女星快速减肥法 明星减肥成功案例</a> <div class="description c999 line18em font14">普通人想减肥的时候，最多是用节食、锻炼等方法，期望能多少减掉几斤就好，而且很多时候都是一边嚷着要减肥，一边坐着看电视或是忍不住吃零食。当面对明星的好身材时，大家都会出现一个疑问，明星们是如何减肥的呢？接下来为大家介绍明星减肥瘦身方法，8大中韩女星快速减肥成功案例。</div> <div class='other font13'> <a target="_blank" class="biaoqian color5 bq" href="https://www.maigoo.com/maigoo/12044jfy_index.html">减肥药</a> <a target="_blank" class="biaoqian color5 bq" href="https://www.maigoo.com/brand10/list_4676.html">修身</a> <div class="attention ccc"> <span><i class="iconfont icon-chakan1"></i><i>3252</i></span> <span><i class="iconfont icon-dianzan1"></i><i>94</i></span> </div> </div> </div> </div> <div class="img"> <a target="_blank" href="https://www.maigoo.com/goomai/156683.html"><img src="https://image.maigoo.com/upload/images/20180322/14294262004_500x312.jpg_220_137.jpg" /></a> </div> </div> <div class="item"> <div class="left"> <div class="contbox"> <a class="title font20 c333 b dhidden" target="_blank" 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