9 件你不可不知的減脂常識
作者: Gary Matthews
有沒有想過為什麼市面上有琳瑯滿目的減肥產品而人們卻越來越胖？我們現在知道，偏方和重複吃相同的食物是沒有效的，那麼什麼才有效呢？我已經把9 個減脂的要訣整理出來，如果你能遵循下面的提示來進行減脂計劃，那麼我相信你的減脂會是比較輕鬆有效的。
1. 要燃燒脂肪：重量訓練
肌肉決定了你的新陳代謝速度。你的新陳代謝速度取決於你有多少肌肉。這就是為什麼男人比女人更快能燃燒脂肪，因為他們有較多的肌肉。婦女如果有更多的肌肉那他們可以更快地燃燒脂肪。許多婦女害怕常舉重會使得肌肉過於發達。但是實際上並不是這樣的。
婦女體內賀爾蒙是無法讓身體形成像男生一樣大的肌肉，然而，婦女體內肌肉卻會因為不良的飲食習慣、節食加上年齡的增長而慢慢減少。所以隨著年齡增長及體內肌肉比例的萎縮，婦女的新陳代謝率年年下降。因為肌肉是你的脂肪燃燒機，所以為了保持及增加你的基礎代謝率，就必須常常鍛鍊及保持你的肌肉！
2. 扔掉你的磅秤
一般的磅秤無法告訴你你的體脂肪比率或是含水量是否正常。磅秤也無法告訴你在你的總體重裡你的骨骼占了多重或是你的肌肉占了多少比例。磅秤在你減重的計劃中扮演的角色反而比較像是個不信消息播報器。肌肉的重量是脂肪的兩倍而其體積只有脂肪的一半。更重要的是肌肉是我們體內的燃脂機。請切記，體重不代表一切！你身體的組成才是重點！
3. 一定要吃早餐
研究報告指出身體在經過一整晚的休息之後，必須藉由早餐來啟動身體的新陳代謝。吃早餐也使得你的身體準備好面對一整天的挑戰。在早餐時若能多吃些善食纖維則能幫助改善消化系統功能更能幫助維持血糖值的穩定。
4. 不要削減卡路里
吃東西會增進人體新陳代謝率。每日若攝取低於1200卡路里，將會啟動身體的飢餓自我保護機制。在此種機制下，你的身體為了保護自己，便主動降低你的基礎代謝率。如此一來，你的身體便能在很低的熱量下還能保持正常運作。所以無論你吃再怎樣少的卡路里，你的身體也不會繼續燃燒你體內的脂肪。這就是為什麼許多市面上超低卡路里減肥法無法有效減肥的原因。
5. 少量多餐
可以的話一天吃五~六個次量少的餐點，如此的做法會使身體以為隨時有豐富的食物，也就不會主動減慢你的新陳代謝率。少量多餐也可幫助你維持血糖的平穩。此外，因為你自己知道再過一~兩小時又可以再吃東西，也就比較不會暴飲暴食。 試著在每天入夜前攝取一天所需絕大部分的卡路里，因為這些卡路里才會在白天活動力比較旺盛的時候燃燒消耗掉。
6. 計數卡路里
了解自己減重進度最好的方法就是使用卡路里紀錄器以及誠實的紀錄每天所涉取的卡路里。在誠實記錄卡路里攝取一個星期後，降總卡路里數除於七即為你目前每天所涉取的熱量。想減重，便將此平均後所得之數值減少 300 - 500（一天最多減500，不然會啟動飢餓保護裝置），然後密切注意你身體及體重的變化。
7. 不要長期吃同樣的食物來減肥
研究報告指出，長期食用相同食物減肥困難度比其他減肥法要高，而且一旦放棄此種減肥法的人比其他人更快更容易復胖。這是因為當人們放棄吃同樣食物之後，大部分的人便會回到從前令他們肥胖的飲食習慣。如此你不但會復胖還非常有可能會比你減肥前增加個幾公斤。
經過一段時間，當你發現你的減肥速度開始緩慢或停止時，你可以增加你步行的速度或是在步行路線中加入些小坡道或是較艱難的路段，來增加你的運動困難度以達到繼續燃脂的目的。
8. 隨時注意脂肪攝取量
你可能會覺得我怎知道我吃了多少脂肪？事實上現在幾乎所有包裝食品營養標示都會告訴你該產品每100公個裡含有多少克脂肪。任何含脂肪量介於5~10公克都是減重期間不錯的選擇。
9. 降低脂肪細胞
多餘的脂肪會儲存在人體內的脂肪細胞中。一般人的脂肪細胞估計約有 500億個。當人們長期飲食過量，體內的脂肪細胞將會隨之增加以用來儲存多餘的脂肪。在肥胖的人的體內脂肪細胞可以達到 1000億個。脂肪細胞越多的人則越容易增重也不易減肥。
相信我，一旦你每天開始應用這幾個秘訣，不久的將來你就可以看到你體重的改變。
9 Things You Must Know About Fat Loss
By Gary Matthews
Ever wondered why there are so many diets around out there and people are just getting fatter and fatter. We now know that fad and repeat dieting don’t work, so what does! I have put together 9 fat loss tips below and if followed will make things a lot easier for you on your road to fat loss. Lets have a look at a few:
Burn Fat: Lift Weights -
Muscle determines the speed of your metabolism - the speed of your metabolism depends on how much muscle you have. That’s why men burn fat faster than women… They have more muscle. Women could burn fat faster if they had more muscle. Women are scared to lift weights because they will get bigger muscles!! If only this was were the case.
Women do not have the hormone levels to build big muscles, however they can replace the muscle tissue lost through years of crazy dieting, irregular eating habits and age. Yes everybody is losing muscle, every year; every decade because we are getting older, but only people who let their muscles waste away have slower metabolisms as they get older. Keep your muscles and keep your fat burning machine! The only way to do this is get strong and stay strong.
Toss The Scales -
The scales tell you none of the things you need to know about your body and everything you don’t. They don’t tell you how much fat you have under your skin, they don’t tell you how much skin for that matter. The scales can’t tell you how much fluid is in your body. What your bones weigh and most importantly, how much muscle you have? However, weighing yourself can turn a perfectly good day into a miserable day?
Don’t let an inanimate, household item determine what kind of day you will have! They are not accurate so throw them away. Muscle Vs Fat - Muscle weighs two times as much as fat yet takes up half the space. Muscle is responsible for burning fat.
Muscle is small when compared with fat. Muscle never hangs off your body in unsightly lumps. Muscle looks toned, tight, strong and lean. Muscle is tight and hard to the touch and muscle is heavy. Fat is lumpy and soft and flabby, fat takes up a lot of space, fat hangs off your body. Fat is also soft to the touch and does not weigh as much as muscle.
Always Eat Breakfast -
Research has concluded that having breakfast is important to kick-start the metabolism for the day, the body slows down whilst sleeping and food first thing in the morning actually awakens the body ready for the rest of the day.
Also try eating more fibre at this time as it helps the digestive system work more effectively and will help keep the blood sugar levels spread evenly throughout the day.
Don’t Cut Back On Calories -
Food has a heating effect on the body increasing your metabolic rate; don’t eat less than 1200 calories, as this will throw the body into a starvation mode. Your metabolism will then slow down to conserve the calories that you do have. Try to avoid fad diets if possible as they restrict or reduce the nutrients flowing to the body, which in turn slows down the metabolic rate.
Eat Small Regular Meals -
Eat five or six small meals a day as this will trick the body into thinking that there is an abundance of food and will stop your metabolism from slowing down, keeping your sugar levels at a normal level and this will stop you overeating.
Try eating the majority of your food earlier in the day, as the majority of the calories will be burned up while you are awake and active.
Count Calories -
The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week. Average out your calories for the day and then decrease the calories by 300 - 500 (No More) then gauge what happens. By decreasing the amount of calories per day to this amount you should start losing weight. Don’t go any lower; check the mirror as well as the scales to judge your progress.
Don’t Repeat Diet -
Research shows repeated dieting actually makes it harder to lose weight and easier to put it on because when you dump the diet and return to normal eating habits the drop in metabolic rate caused by the diet means that your old habits actually represent an excess in calories.
Not only do you regain the fat stores just lost, but also you may even gain an extra bit. If you find your weight loss starting to slow or stop over a period of time, increase your walking pace a little or throw in a couple of hills along your route.
Keep Track Of Fats -
This may appear difficult to maintain and calculate but it isn’t. On nearly all packaged food these days there is a nutritional label with a fat indicator per 100gms of that particular food. What your looking for here is a figure below 10 gms and nearing 5 gms would be the ideal. So purchasing and consuming foods around this range you’ll be on your weight loss target.
The Low down On Fats -
It is stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person.
It can be up to 100 billion for the obese person. Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells.
Believe me, once you start applying these 9 tips to your everyday weight loss regime you will start to notice the difference in a short period of time.
