一天减肥计划日程表

一天减肥日程表 一天减肥计划日程表 让你健康减肥 照做狂瘦 从专业的角度来分析，肥胖是指体脂肪率比正常偏高的情况，若你的体脂过剩，不仅会影响你的身材，还会危害你的健康。今天就让小编来为你制定每天的降脂减肥计划吧，让你坚定不移的步向窈窕。 胖不胖,鉴定三部曲 CheCK1:体脂肪爬升状况 ?父母双方或父母中有一方属于肥胖体形。 2分 ?小时候是“小胖妹”。 2分 ?经常“打的”或开车，很少走路。 1分 ?除了逛街，平时完全没有运动习惯。 1分 ?爱吃薯条、炸鸡或其他油炸食物。 1分 ?常喝罐装果汁，餐后习惯吃点甜食。 1分 ?每天喝酒。 1分 ?一心二用，边进食边做其他事。 1分 ?晚上九点之后才吃晚餐或有吃宵夜的习惯。1分 ?靠暴饮暴食来逃避压力。 1分 解析: 总分0,4分:恭喜，体脂肪上升的可能性不高。 总分5,8分:小心，你的体脂肪正在爬升。 总分9,12分:行动起来，你的体脂肪很可能已经有“盈余”了～ Check2:BMI指数初步判定体脂率 BMI指数的全名是“身体质量指数”(Body Mass Index)，是用来判定肥胖的初步指标，算法为:体重(KG)?身高(米的平方)。比如，你的体重为50kg，身高为160cm，BMI=50?(1.6×1.6)=19.53。 weather information in order to advance prevention of inclement weather such as rainstorm hit. (5) according to the project demand organization ahead in rainy season construction materials used and the entry of machinery and spare parts, for the smooth start of the rainy season to provide physical protection. (6) do lightning protection lightning protection, and conduct a comprehensive inspection to ensure mine safety. High temperature construction measures for Zhuhai area in summer high temperatures, the characteristics of long duration, high temperatures in the summer season, the construction process, to ensure the safety and health of workers, ensuring smooth construction, focus on work safety, cooling, and disease prevention. 8.3.2.1 preparations during the summer season construction site management and staff management responsibility to the people, careful supervision, responsibility to the people, and effective measures, ensure employee health and the smooth progress of the project. 8.3.2.2 concrete measures (1) during the summer season, put an end to common disease epidemic. In increasing nutrition to workforce (especially a first line of production and post staff) provide cool summer drugs such as mung bean soup, to ensure safety and health. In special circumstances (such as open, closed BMI指数 未满18.5 18.5,25 25以上 判断 体脂率过低 体脂率正常 体脂率过高 注意哦～ BMI测试也不是百分百准确 1、喝大量水之后不要马上测体脂率，否则误差率较高。 2、用BMI来判断体脂肪只能作为参考。凭借BMI值判定为“肥胖”的人，其中只有70%,80%是真正体脂肪率较高者，另有20%,30%是肌肉较多或骨骼密度较高者。 Check3:揪出“隐形肥胖人”～ 有些人看起来不胖，体脂率却高得吓人，这些人就是“隐形肥胖者”，比例约为10%。BMI指数在22左右时是最健康的状态。当女性体脂肪率超过30%，男性超过25%时，就可视为肥胖。 注意哦～ 不当减肥让你变成“隐形胖子” 拒绝“鸟食”～ 降低体脂肪，人性化一日行程 放心，要降低体脂肪并不需要像好莱坞明星那样餐餐“鸟食”，外加普拉提、瑜伽、10公里慢跑等，样样都来，《美颜志》给你的规划绝对人性化，每天坚持就有效果～ 7:00 AM 快走20分钟，消耗100大卡～ 有氧运动才能“烧”到体脂肪～ weather information in order to advance prevention of inclement weather such as rainstorm hit. (5) according to the project demand organization ahead in rainy season construction materials used and the entry of machinery and spare parts, for the smooth start of the rainy season to provide physical protection. (6) do lightning protection lightning protection, and conduct a comprehensive inspection to ensure mine safety. High temperature construction measures for Zhuhai area in summer high temperatures, the characteristics of long duration, high temperatures in the summer season, the construction process, to ensure the safety and health of workers, ensuring smooth construction, focus on work safety, cooling, and disease prevention. 8.3.2.1 preparations during the summer season construction site management and staff management responsibility to the people, careful supervision, responsibility to the people, and effective measures, ensure employee health and the smooth progress of the project. 8.3.2.2 concrete measures (1) during the summer season, put an end to common disease epidemic. In increasing nutrition to workforce (especially a first line of production and post staff) provide cool summer drugs such as mung bean soup, to ensure safety and health. In special circumstances (such as open, closed 燃烧体脂肪，要选择能让“体内吸入大量氧气”、长时间、不剧烈的有氧运动，例如散步、竞走、游泳等。短时间内集中进行的运动如短跑，因为太剧烈又短暂，运动过程中吸入的氧气不多，消耗的只是血液中和肌肉中的糖原，还没来得及燃烧到脂肪。 Note 有氧运动 无氧运动 定义 缓慢的、长时间地进行，吸入大量氧气 短时间内集中进行的运动，吸入氧气量极少 功效 预防基础代谢率降低并有效燃烧体脂肪 虽然可以消耗肌肉中的糖原，却无法燃烧体脂肪 项目 快走、竞走或游泳 短跑、举重 8:30 AM 抓住地铁或公车内的吊环，踮起脚尖紧实臀肌 让身体不易发胖的身体操 为了保持好身段，也要结合“静态运动”，如伸展体操能锻炼局部肌肉，使其紧缩，并能保持身体的柔软度。早上上班坐公车时拉住吊环踮起脚站立，这样可收紧臀部。不过要注意保持身体平衡哦。 注意哦～ 晚8点后运动效率低 若早上没时间运动，晚饭之后也可以进行运动。但要谨记晚上8点后运动效果较差，这是因为基础代谢率下降，身体代谢速度变慢，从而使得运动消耗的热量减少。 12:00 AM 进食顺序:肉类?水果?淀粉类 水果在“进食中”就端上桌～ weather information in order to advance prevention of inclement weather such as rainstorm hit. (5) according to the project demand organization ahead in rainy season construction materials used and the entry of machinery and spare parts, for the smooth start of the rainy season to provide physical protection. (6) do lightning protection lightning protection, and conduct a comprehensive inspection to ensure mine safety. High temperature construction measures for Zhuhai area in summer high temperatures, the characteristics of long duration, high temperatures in the summer season, the construction process, to ensure the safety and health of workers, ensuring smooth construction, focus on work safety, cooling, and disease prevention. 8.3.2.1 preparations during the summer season construction site management and staff management responsibility to the people, careful supervision, responsibility to the people, and effective measures, ensure employee health and the smooth progress of the project. 8.3.2.2 concrete measures (1) during the summer season, put an end to common disease epidemic. In increasing nutrition to workforce (especially a first line of production and post staff) provide cool summer drugs such as mung bean soup, to ensure safety and health. In special circumstances (such as open, closed 高纤食物有助阻碍脂肪吸收，蔬菜和水果都符合高纤。和蔬菜的“非水溶性”纤维相比，水果的“水溶性”纤维更能包住脂肪细胞，使其变小。把水果“夹”在肉类和淀粉类之间吃，能降低脂肪吸收率，比饭后吃水果的减肥效果强得多。 记住哦～ 多吃高纤食物就对了 含有丰富纤维的食物，在胃里停留和消化的时间较长，并具有抑制身体吸收多余脂肪和糖分的作用。 注意哦～ 完全谢绝淀粉类主食，会变“糙肤女” 为了减肥长期不吃淀粉类主食，会让皮肤变粗糙，头发失去光泽，即使体重减轻，也只是一个枯槁干瘪的瘦子，得不偿失～ 4:30 PM只吃小包装的甜食 谨慎选择甜食 下午茶时间到了，一点儿甜食都不尝太不人道，但是，一定要记得选择甜味零食时要选单一小包装的，这样才能轻松“点到为止”。千万别选一大袋或一整盒的包装，不知不觉吃光光后悔都来不及。 注意哦～ 多吃甜食等于培养易胖体质 胰岛素有促进体脂肪合成的功能。摄取过量糖会促进胰脏分泌胰岛素，长期持续这种状态，体内的荷尔蒙平衡会向容易发胖的方向调整，养成易胖体质。另外，甜食中的糖分容易被身体吸收，肚子容易饿，应尽量减少摄取。 注意哦～ 饮料中的糖分不容小觑 碳酸饮料中含有大量单糖，比如一瓶可乐就含有12.5包砂糖，罐装咖啡则含有9.5包砂糖，和350ml的奶茶一样。至于果汁，200ml橙汁中约含有7.5包砂糖 7:00 PM下了班和好友喝一杯 一天只“纵容”自己一瓶啤酒 weather information in order to advance prevention of inclement weather such as rainstorm hit. (5) according to the project demand organization ahead in rainy season construction materials used and the entry of machinery and spare parts, for the smooth start of the rainy season to provide physical protection. (6) do lightning protection lightning protection, and conduct a comprehensive inspection to ensure mine safety. High temperature construction measures for Zhuhai area in summer high temperatures, the characteristics of long duration, high temperatures in the summer season, the construction process, to ensure the safety and health of workers, ensuring smooth construction, focus on work safety, cooling, and disease prevention. 8.3.2.1 preparations during the summer season construction site management and staff management responsibility to the people, careful supervision, responsibility to the people, and effective measures, ensure employee health and the smooth progress of the project. 8.3.2.2 concrete measures (1) during the summer season, put an end to common disease epidemic. In increasing nutrition to workforce (especially a first line of production and post staff) provide cool summer drugs such as mung bean soup, to ensure safety and health. In special circumstances (such as open, closed 天气变凉后聚会超多，大家总爱一起吃吃火锅喝点酒痛快痛快～要注意:一罐350ml的啤酒约170大卡，热量约等于一顿晚饭，一天一瓶“纵容”自己就足够了～ 算清楚～ 酒的热量计算公式 一毫升的酒含有7大卡热量。计算酒的热量可用以下公式: (容量) × (酒精浓度) × (97大卡) 一般一杯(100ml)红葡萄酒约73大卡;一杯(100ml)白葡萄酒约76大卡。 注意哦～ 肝也需要双休日 “喝酒伤肝”的说法听过吧,酒精毒素会通过肝脏排出体外，每周应该至少有两天让肝得到休息，免得害它急速“折旧”～ 9:00 PM 擦地板15分钟，消耗50大卡 在日常生活中养成运动习惯 生活节奏那么快，如果你觉得没时间运动，那就用做家务的方式来消耗热量吧～做家务变苗条，不用花一分钱～ ◎擦窗户10分钟，消耗30大卡; ◎洗浴缸10分钟，消耗40大卡; ◎擦地板15分钟，消耗50大卡。 记住哦～随时随地小运动 其实，只要懂得“卡”时间，随时随地都可以逮到做运动的机会。比如工作间歇可活动一下筋骨，即便仍然没有灵感，也比长时间死盯电脑屏幕有益健康～ 10:00 PM 沐浴后搽瘦身霜:击退皮下脂肪 洗完澡是循环功能最好的时刻 weather information in order to advance prevention of inclement weather such as rainstorm hit. (5) according to the project demand organization ahead in rainy season construction materials used and the entry of machinery and spare parts, for the smooth start of the rainy season to provide physical protection. (6) do lightning protection lightning protection, and conduct a comprehensive inspection to ensure mine safety. High temperature construction measures for Zhuhai area in summer high temperatures, the characteristics of long duration, high temperatures in the summer season, the construction process, to ensure the safety and health of workers, ensuring smooth construction, focus on work safety, cooling, and disease prevention. 8.3.2.1 preparations during the summer season construction site management and staff management responsibility to the people, careful supervision, responsibility to the people, and effective measures, ensure employee health and the smooth progress of the project. 8.3.2.2 concrete measures (1) during the summer season, put an end to common disease epidemic. In increasing nutrition to workforce (especially a first line of production and post staff) provide cool summer drugs such as mung bean soup, to ensure safety and health. In special circumstances (such as open, closed 体脂肪分布不匀或集中在某些局部会让身材看起来不匀称。洗完澡后身体的基 础代谢率上升，把握这个时机用瘦身霜按摩身体，由下而上、由外往内涂抹均匀， 纤体和紧肤可同时到位～ weather information in order to advance prevention of inclement weather such as rainstorm hit. (5) according to the project demand organization ahead in rainy season construction materials used and the entry of machinery and spare parts, for the smooth start of the rainy season to provide physical protection. (6) do lightning protection lightning protection, and conduct a comprehensive inspection to ensure mine safety. High temperature construction measures for Zhuhai area in summer high temperatures, the characteristics of long duration, high temperatures in the summer season, the construction process, to ensure the safety and health of workers, ensuring smooth construction, focus on work safety, cooling, and disease prevention. 8.3.2.1 preparations during the summer season construction site management and staff management responsibility to the people, careful supervision, responsibility to the people, and effective measures, ensure employee health and the smooth progress of the project. 8.3.2.2 concrete measures (1) during the summer season, put an end to common disease epidemic. In increasing nutrition to workforce (especially a first line of production and post staff) provide cool summer drugs such as mung bean soup, to ensure safety and health. In special circumstances (such as open, closed