6個月瘦7公斤 歐美專家分享15種健康減重秘訣-1

<p><span style="color:#000000;"><span style="font-size:14px;"><b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">1. 每天多吃一份蔬菜。</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="font-family: arial, STHeiti, pmingliu, sans-serif; line-height: 23.204349517822266px;"> </span><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">2. 每做30分鐘心肺運就做30分鐘舉重。</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;"> <br /> 3. 設定「Fish Fridays」。</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="font-family: arial, STHeiti, pmingliu, sans-serif; line-height: 23.204349517822266px;">是的，一周只要有一天把肉換成海鮮就有極大效果；同樣是一磅，海鮮所含的卡路里比牛肉，甚至雞肉都低，Politi說。（5磅的去皮雞胸肉有230大卡熱量，但等重的鯛魚只有180大卡，等重的蝦更只有140大卡熱量。）每周只要做一次替換，一年就可以少吃9,360大卡，不但可減重好幾公斤，還可攝取重要的omega-3脂肪酸 — 這是對心臟及腦部健康極有助益的營養素。</span><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="font-family: arial, STHeiti, pmingliu, sans-serif; line-height: 23.204349517822266px;">柳橙消眼袋、鷹嘴豆除痘斑、螃蟹抗痘、杏仁可……，以下10種食物讓你愈吃愈漂亮</span><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="font-family: arial, STHeiti, pmingliu, sans-serif; line-height: 23.204349517822266px;"> </span><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">4. 每天都準時上床入睡與起床 — 包括周末。</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="font-family: arial, STHeiti, pmingliu, sans-serif; line-height: 23.204349517822266px;">首先，穩定的睡眠還有助於苗條喔！一項研究指出，能連續5天，每天睡滿9小時的人可以平均瘦0.9公斤。《靠睡覺燃燒脂肪，99％的人一定瘦！The Doctor’s Diet Plan: Lose Weight through Better 》作者，也是睡眠專家Michael Breus博士指出：「規律的睡眠習慣是提升整體睡眠品質的最佳方法 — 因為它有助於設定夜節律，使你睡眠更安穩。如果考慮到體重，規律比睡滿8小時更重要，因為高品質的睡眠可以降低體內的壓力荷爾蒙可體松，並影響控制食欲的荷爾蒙瘦體素leptin及饑餓素ghrelin，這些都有助於減重。」</span><br /> <br /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">5. 別再運動時看書了。</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">6. 外帶要避免的三種食物。</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">7. 無法完整運動的日子跳繩5分鐘。</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br /> 8. 每天深呼吸2.7分鐘。<br /> <br />  <br /> 9. 一周最少做一次高強度間歇訓練。<br /> <br /> <br /> <br /> 10. 每天把一瓶汽水換成340ml的水。<br /> <br />  <br /> 11. 坐在餐桌前吃飯。<br /> <br />  <br /> 12. 每天曬15分鐘太陽。<br /> <br /> 13. 喝酒一周以三天為限。<br /> <br />  <br /> 14. 「砍木頭Wood chop」動作。<br />  <br />  <br /> 15. 每天少看一小時電視。</span></span></p>