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【 跟着贾玲一起瘦下来!新年吃多了这样减~ 不同体重有不同减法! 】

大马吃喝玩乐 - 贾玲 减肥

新年期间最震惊的事莫过于“贾玲瘦了”,而且还瘦了整整100斤!新年吃多了的你,想要效仿贾玲减肥也不是不行,不过方法一定要对且适合自己!

你是小基数还是大基数?一般将体重大于120斤以上的人群称为大基数,小于120斤的称为小基数。针对不同基数,减肥方法是不同的,主要区别在于小基数减脂,大基数减重!

 

EUWIN

小编划重点 — 小基数的朋友们,千万不要一味靠节食,这样只会让你肌肉流失,新陈代谢率降低,越减越肥。

小基数减肥法1:高蛋白低碳水饮食

大马吃喝玩乐 - 贾玲 减肥

多吃高蛋白,高纤维素的食物来增加饱腹感,适量摄入高品质脂肪,为燃脂增加动力。精致碳水换成粗粮,白面条换成藜麦面,蛋白质含量丰富,升糖慢。

小基数减肥法2:记录体脂率和围度

大马吃喝玩乐 - 贾玲 减肥

小基数减脂要关注体脂率,因为这个阶段体重不怎么变化,如果只盯着体重很容易焦虑,这个时候主要是体型的变化。

小基数减肥法3:保持运动习惯

大马吃喝玩乐 - 贾玲 减肥

制定增加计划,以无氧运动为主,有氧运动为辅,运动前后要拉伸,防止肌肉酸痛。

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小编划重点 — 如果你是大基数,尽量从控制饮食入手,别一开始就剧烈运动,不然只会让你浑身肌肉酸痛,坚持不了太久。

大基数减肥法1:合理控制饮食为主

大马吃喝玩乐 - 贾玲 减肥

少油少盐少糖,把白面条换成藜麦面,把大米换成糙米,吃低糖水果,多补充蛋白质,以控制饮食来增加热量赤字。

大基数减肥法2: 记录热量,设定目标

大马吃喝玩乐 - 贾玲 减肥

每天记录摄入的热量,为自己设定热量赤字,做到心中有数。

大基数减肥法3: 适当做运动为辅

大马吃喝玩乐 - 贾玲 减肥

大基数运动不能剧烈,可以选择慢跑,游泳,骑单车等有氧运动,每周2-3次,每次20-30分钟。千万不要做跳绳深蹲等伤害膝盖的运动。

以上这个小基数和大基数减肥的重点你记住了吗?减肥先搞清楚自己是大基数还是小基数,然后根据不同情况区别对待,找到正确的方法才能事半功倍。小编先祝你减重成功啦!

Last Updated on 20/02/2024 by joann

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