经期减肥法是女性独有的减肥方法。那么如何利用经期减肥最快最有效呢？阶段性的减肥计划可以达到事半功倍的效果哦！一起来看看经期减肥的具体操作方法吧!
经期后减肥 不可错过的减肥黄金期
初期(月经开始后第1-10天)--有利减轻体重
特征：这期间雌性激素分泌旺盛，可持续14天左右。是情绪低落、比较有压力的一段日子。
健身项目：应选择轻柔的徒手运动，比如简化太极拳、瑜伽等等。如果在做徒手运动开始之前你仍感到烦躁，慢步、慢跑、慢速溜冰、慢速游泳都是有帮助的。初期也是减轻体重和塑造健美身材的好时机。需要注意的是，上述活动强度不宜大，时间也不宜长。必须避免参加需要技巧和反应能力的运动，像网球、壁球都是不适合的，这些运动可能使你因失误、失利而激怒、情绪波动。 潇雪推荐：女性月经与减肥的关系
中期(第11-19天)--减肥最佳时期
特征：女性一般在月经后第14天排卵，雌性激素分泌到达顶峰后，此时开始减少，而孕酮分泌开始上升。雌性激素和雄性激素分泌旺盛时，会加快体内碳水化合物、脂肪、蛋白质的吸收和消耗，所以在排卵期的前4-5天是做有氧运动的最佳时机。这两种激素在体内会导致水分保存，如果不做有氧运动，可能会出现浮肿和体重增加。
健身项目：应该进行跑步、游泳、骑自行车运动，时间越长越好。这些运动特别易于热量消耗，对于想要减轻体重的人来说是最佳选择。你还可以参加其他更高级的有氧运动，比如韵律操、舞蹈班之类。 潇雪推荐：熟女生理周期减肥法
后期(第20-28天)--适合力量型训练
特征：孕酮分泌在第3周起到达高峰，自第4周开始下降，此时你又快要回到初期的生理状态了。第20-24天可以做更长时间的有氧运动，但第24-28天，运动时间、频率、强度都要逐步减少。
健身项目：除了进行中期提到的运动，还应当额外做一些力量训练，要尽量避免参加那些需要技巧和反应能力的运动项目。还要记住，运动是消除月经前的不适症状的最好办法。不妨选择游泳和瑜伽之类娱乐性强、竞争性弱的活动。如果你更喜欢健身房，那就每天抓紧时间(至少20分钟)到跳舞机、划船机、跑步机上去一展身手。
小提示：经期后减肥是根据月经周期的不同阶段采取不同运动方式来帮助瘦身的方法，推荐大家试试!
Tuesday, 31 July 2012
Monday, 30 July 2012
Does Alcohol Make You Fat?
One of the most common principles of many diet plans today is that you have to cut down on your alcohol consumption or avoid it altogether if you wish to lose weight properly.
In the public mind, alcohol is very much tied to weight gain (hence the term Beer Belly) but is this really the case? Does alcohol make you fat or not?
While there are a number of conflicting studies on the matter: some find a connection between alcohol and weight gain and some don’t, not to mention the French paradox of why the French are deemed to be very thin despite consuming a lot of red wine, alcohol does pose a significant threat to any fat loss process.
There are a number of reasons for this and I’ll go over them all right here in this short article:
So, the first reason why alcohol makes you fat is that it is rich in calories.
Let’s face it, most people don’t just drink. They drink and munch on something at the same time. This is why bars always offer pretzels, nuts, or other oily stuff to go along with the liquor you’re consuming.
Alcohol creates a craving for food. This craving is something that causes people who drink to eat a lot of extra food that they shouldn’t have had in the first place. This adds even more calories to their diet creating an indirect calorie surplus which can cause weight gain quite easily.
So, the second reason why drinking alcohol make you fat
In addition, you should note that alcoholic drinks usually contain very little nutrients of their own. They don’t really give your body anything that it can use to function properly. This means that you will have to eat food on top of the alcohol to function. Did anyone say more calories?
The more fat you burn in your natural activity, the leaner you will look. The problem is that when you have alcohol inside of you, it immediately jumps to the head of the line.
When alcohol enters your body it is broken up into acetate and fat. The fat gets stored away and the acetate is used as your primary source of energy.
Your body first burns off the alcohol calories. Only afterward does it get to the fat, carbs, and protein that you have inside of you. A sure way to delay the fat burning process is to drink alcohol. You’re actually stopping fat from being melted away.
The truth is that nearly all alcoholic drinks (at least those to which nothing is added) are low in carbs, so having a low carb drink is a bit of a ploy since they’re all that way.
For instance, distilled alcohol like vodka has zero grams of carbs. A glass of red wine has 1-2 grams. Even beer has just 13 grams of carbs (a light beer has much less). So, most “low carb” alcoholic drinks offer no benefit whatsoever to you. They’re just as fattening as the rest of them.
In addition, don’t replace food with alcohol, this is the road to serious health issues. You must also avoid eating too many of the foods that usually accompany alcohol like salted peanuts or pretzels. These are just sources of empty calories that you can and should do without. Often, it is not the alcohol itself that makes you fat. It’s what you eat with it and the lack of activity that it may drive you to.
In the public mind, alcohol is very much tied to weight gain (hence the term Beer Belly) but is this really the case? Does alcohol make you fat or not?
While there are a number of conflicting studies on the matter: some find a connection between alcohol and weight gain and some don’t, not to mention the French paradox of why the French are deemed to be very thin despite consuming a lot of red wine, alcohol does pose a significant threat to any fat loss process.
There are a number of reasons for this and I’ll go over them all right here in this short article:
Why Alcohol Makes You Fat
1. Alcohol is calorie rich
1 gram of alcohol contains 7 calories. This is much more than the 4 calories that are found in 1 gram of carbohydrates or protein. It is a bit lower than the 9 calories contained in a gram of fat, but considering how many grams of alcohol can be found in a bottle of beer or a glass of wine or a shot of Vodka, you’ll see that by drinking alcohol, you’re adding a ton of calories to your diet. These calories will translate into fat making it harder for you to maintain your current weight.So, the first reason why alcohol makes you fat is that it is rich in calories.
2. Alcohol and munchies
Let’s face it, most people don’t just drink. They drink and munch on something at the same time. This is why bars always offer pretzels, nuts, or other oily stuff to go along with the liquor you’re consuming.Alcohol creates a craving for food. This craving is something that causes people who drink to eat a lot of extra food that they shouldn’t have had in the first place. This adds even more calories to their diet creating an indirect calorie surplus which can cause weight gain quite easily.
So, the second reason why drinking alcohol make you fat
In addition, you should note that alcoholic drinks usually contain very little nutrients of their own. They don’t really give your body anything that it can use to function properly. This means that you will have to eat food on top of the alcohol to function. Did anyone say more calories?
3. Alcohol is first in line
Imagine that the nutrients in your body are standing in line to be burned off by you. What would you like to burn first? Fat, of course!The more fat you burn in your natural activity, the leaner you will look. The problem is that when you have alcohol inside of you, it immediately jumps to the head of the line.
When alcohol enters your body it is broken up into acetate and fat. The fat gets stored away and the acetate is used as your primary source of energy.
Your body first burns off the alcohol calories. Only afterward does it get to the fat, carbs, and protein that you have inside of you. A sure way to delay the fat burning process is to drink alcohol. You’re actually stopping fat from being melted away.
4. Alcohol Causes Lethargy
There’s little doubt that alcohol can make you drowsy and lethargic, not the best thing for someone who wants to burn more calories. Alcohol slows you down, makes you heavy, and doesn’t support an active lifestyle. Again, this is an indirect consequence of drinking, but it does affect your chances of losing fat and it can make you gain weight.5. The Low Carb Alcohol Lie
One of the latest marketing ploys made by marketers of alcoholic beverages is labeling them as low in carbs. This immediately creates an atmosphere surrounding them as if drinking these beverages will help you lose weight or not gain weight (although nothing that explicit is ever written).The truth is that nearly all alcoholic drinks (at least those to which nothing is added) are low in carbs, so having a low carb drink is a bit of a ploy since they’re all that way.
For instance, distilled alcohol like vodka has zero grams of carbs. A glass of red wine has 1-2 grams. Even beer has just 13 grams of carbs (a light beer has much less). So, most “low carb” alcoholic drinks offer no benefit whatsoever to you. They’re just as fattening as the rest of them.
Recommendations
I’m not saying that you should give up on alcohol entirely. Red wine, for instance does have its benefits as it’s rich in antioxidants. In addition, mild drinking has been shown to have some health benefits. However, you do need to exercise moderation and sound judgment. You need to choose the low-calorie drinks and don’t binge drink.In addition, don’t replace food with alcohol, this is the road to serious health issues. You must also avoid eating too many of the foods that usually accompany alcohol like salted peanuts or pretzels. These are just sources of empty calories that you can and should do without. Often, it is not the alcohol itself that makes you fat. It’s what you eat with it and the lack of activity that it may drive you to.
晚上吃什么水果减肥最快？
很多人都以晚餐为最佳的减肥时机，其实知道晚上吃什么水果减肥比晚餐节食更具有一定的减肥功效。这是最新的研究结果，专家指出，知道晚上吃什么水果减肥，可以让你轻松地享受。
山楂
山楂能有效降低血清中胆固醇含量以及甘油三酯，让人变得更加苗条。山楂果中含有的果胶可以吸附肠壁上的脂肪、毒素等，然后将其排出体外。另外，山楂中还有能促进脂肪类食物消化的解脂酶，以及多种维生素、山楂酸、柠檬酸、蛋白质、钙、磷、铁等矿物质。
草莓
其实草莓是一种营养价值很高的水果，其果肉中含有大量的蛋白质、糖类、有机酸和果胶。同时，草莓里的维生素C有助消化，维生素B群和大量的纤维素能润肠通便，预防便秘。
苹果
苹果中丰富的苹果酸和维生素C能有效促进消化，避免过多的热量堆积成脂肪，而果肉中的胶质能保持血糖的稳定，还能有效降低胆固醇。一个苹果中能含有5g的膳食纤维，是一天所需量的20%，能很好的保持“饱腹感”。
葡萄柚
葡萄柚是一种很好的减肥水果，也是很多大牌明星喜欢的一种减肥食物，葡萄柚中含有非常宝贵的天然维生素P以及可溶性维生素，特殊的酶会影响人体使用和吸收糖分的方式，让糖分不会直接变成脂肪储存。另外，葡萄柚对浮肿的人来说更有好处，因为它还具有利尿功能，有效摆脱浮肿。
西红柿
西红柿既可以是蔬菜，也是一种好吃的水果，里面的番茄红素和膳食纤维能有效降低胆固醇，加速新陈代谢。果胶能促进肠道蠕动，清除宿便，让小腹变得平坦。
温馨提示：大家注意晚上一定要吃可以促消化的水果哦，既可以美容又可以减肥。
山楂能有效降低血清中胆固醇含量以及甘油三酯，让人变得更加苗条。山楂果中含有的果胶可以吸附肠壁上的脂肪、毒素等，然后将其排出体外。另外，山楂中还有能促进脂肪类食物消化的解脂酶，以及多种维生素、山楂酸、柠檬酸、蛋白质、钙、磷、铁等矿物质。
草莓
其实草莓是一种营养价值很高的水果，其果肉中含有大量的蛋白质、糖类、有机酸和果胶。同时，草莓里的维生素C有助消化，维生素B群和大量的纤维素能润肠通便，预防便秘。
苹果
苹果中丰富的苹果酸和维生素C能有效促进消化，避免过多的热量堆积成脂肪，而果肉中的胶质能保持血糖的稳定，还能有效降低胆固醇。一个苹果中能含有5g的膳食纤维，是一天所需量的20%，能很好的保持“饱腹感”。
葡萄柚
葡萄柚是一种很好的减肥水果，也是很多大牌明星喜欢的一种减肥食物，葡萄柚中含有非常宝贵的天然维生素P以及可溶性维生素，特殊的酶会影响人体使用和吸收糖分的方式，让糖分不会直接变成脂肪储存。另外，葡萄柚对浮肿的人来说更有好处，因为它还具有利尿功能，有效摆脱浮肿。
西红柿
西红柿既可以是蔬菜，也是一种好吃的水果，里面的番茄红素和膳食纤维能有效降低胆固醇，加速新陈代谢。果胶能促进肠道蠕动，清除宿便，让小腹变得平坦。
温馨提示：大家注意晚上一定要吃可以促消化的水果哦，既可以美容又可以减肥。
Sunday, 29 July 2012
夏季喝什么饮品有助瘦小腹？
对于凸出的小肚子很多人都认为那是脂肪囤积造成的，其实胀气或者便秘也可以导致小腹的形成。针对这种情况只要通过饮食调整即使不用运动也可以轻松摆脱小肚腩哦，下面我们就来看看夏季哪些饮品可以让我们品味清凉的同时告别小肚腩吧!
1、薄荷茶
薄荷茶也有着瘦小腹的作用，喝薄荷茶可以促进脂肪在胃部的消化，例如吃了汉堡包牛排之类高脂肪的食品，喝薄荷茶可以促进这类食物的快速消化，起到防止腹部肥胖的作用。另外薄荷茶因其气味的缘故，它可以提神醒脑，工作的时候喝一杯薄荷茶，即刻精神百倍。
2、加味水
由于小腹突出可能是因为便秘的原因，那么要消除便秘，我们就要多喝些水润润肠，增加大便的湿度。同时喝水还可以维持身体体液的平衡，增加饱腹感，减少食物摄入。如果你平常不喜欢喝白开水的话，那么可以在水中加些味道，变成加味水，你可以加些香草、黄瓜片、柑橘等等。
3、绿茶
绿茶是减肥饮品中的经典茶饮，其健康瘦身的功效被大家所知。在绿茶中含有儿茶素，这种物质属于抗氧化剂，它可以减少腹部脂肪。如果是要进行运动减肥，可以在减肥之前提前喝些绿茶，绿茶中的一些化合物成分能提高有氧运动消耗的脂肪热量，促进脂肪燃烧。
薄荷茶也有着瘦小腹的作用，喝薄荷茶可以促进脂肪在胃部的消化，例如吃了汉堡包牛排之类高脂肪的食品，喝薄荷茶可以促进这类食物的快速消化，起到防止腹部肥胖的作用。另外薄荷茶因其气味的缘故，它可以提神醒脑，工作的时候喝一杯薄荷茶，即刻精神百倍。
2、加味水
由于小腹突出可能是因为便秘的原因，那么要消除便秘，我们就要多喝些水润润肠，增加大便的湿度。同时喝水还可以维持身体体液的平衡，增加饱腹感，减少食物摄入。如果你平常不喜欢喝白开水的话，那么可以在水中加些味道，变成加味水，你可以加些香草、黄瓜片、柑橘等等。
3、绿茶
绿茶是减肥饮品中的经典茶饮，其健康瘦身的功效被大家所知。在绿茶中含有儿茶素，这种物质属于抗氧化剂，它可以减少腹部脂肪。如果是要进行运动减肥，可以在减肥之前提前喝些绿茶，绿茶中的一些化合物成分能提高有氧运动消耗的脂肪热量，促进脂肪燃烧。
Saturday, 28 July 2012
吃什么最容易发胖？易胖食物大盘点
俗话说胖从口入，一不小心吃错东西很容易变成大胖子哦！那么生活中我们最容易碰到哪些易胖食物呢？下面就由小编为你盘点一下吧！
饼干
MM们总爱选择饼干作为零食，除了它滋味好之外还能补充人体需要的能量。不过不要小看饼干的热量，有些种类内藏的脂肪含量可是高得惊人。威化饼中的奶油脂肪含量十分高，三块巧克力威化饼的热量就已经超过200卡路里了。忌廉夹心饼糖份及脂肪量高，而且人工色素含量高，多吃并不健康。大家在选购饼干时尽量选择低脂、低糖和低卡路里的饼干，另外也要多喝水以免上火。
含糖饮料
可乐、蔬果汁、运动饮料等含糖饮料你是否每天都在喝?是的话可要小心了，因为过多地摄入含糖饮料会导致血尿糖增高及胰岛素抵抗提高，从而加大肥胖、代谢综合征、痛风、糖尿病、骨质疏松等疾病的发病率。喝饮料并不能够为身体补充水分，建议你每天喝足2000CC的白开水，让身体排毒功能更顺畅。
香肠
香肠是由猪油，皮下脂肪和占总量40%的肉皮制成的，不仅热量超标，会让你越吃越胖，而且含有大量防腐剂会增加肝脏的排毒负担。香肠、热狗、肉松一类食物，建议想要减肥的你还是少吃为妙。
MM们总爱选择饼干作为零食，除了它滋味好之外还能补充人体需要的能量。不过不要小看饼干的热量，有些种类内藏的脂肪含量可是高得惊人。威化饼中的奶油脂肪含量十分高，三块巧克力威化饼的热量就已经超过200卡路里了。忌廉夹心饼糖份及脂肪量高，而且人工色素含量高，多吃并不健康。大家在选购饼干时尽量选择低脂、低糖和低卡路里的饼干，另外也要多喝水以免上火。
含糖饮料
可乐、蔬果汁、运动饮料等含糖饮料你是否每天都在喝?是的话可要小心了，因为过多地摄入含糖饮料会导致血尿糖增高及胰岛素抵抗提高，从而加大肥胖、代谢综合征、痛风、糖尿病、骨质疏松等疾病的发病率。喝饮料并不能够为身体补充水分，建议你每天喝足2000CC的白开水，让身体排毒功能更顺畅。
香肠
香肠是由猪油，皮下脂肪和占总量40%的肉皮制成的，不仅热量超标，会让你越吃越胖，而且含有大量防腐剂会增加肝脏的排毒负担。香肠、热狗、肉松一类食物，建议想要减肥的你还是少吃为妙。
Thursday, 26 July 2012
巧妙控制饮食 不节食也减肥
不少MM减肥时明明已经很努力运动了但是体重还是一路飚升。出现这种情况最大的可能性就是饮食没有控制好。想要科学控制饮食并不是单纯地减少进食量，还要了解事物的特性，尽量摄入合适的热量！下面小编就来教大家如何利用饮食控制来达到瘦身目的吧。
饮食控制三步法
第一步：先了解自己每日所需热量，依个人身高及体重算出适合的减重建议热量。男性建议的减重建议热量为每天1500大卡，女性的减重建议热量为每天1200大卡。
第二步：了解自己6大类食物份量，利用均衡饮食的概念，去分配6大类食物份量到三餐中。
第三步：灵活运用食物代换，先了解各大类食物的分类及每份的定义，并清楚得知自己一天的食物分类的份量后可灵活的替换食物。
例如：饭可换成面条或地瓜或吐司或馒头等根茎类食物;鸡肉、猪肉可换成鱼肉或鸡蛋或豆腐等黄豆类制品等。
清楚食物分类后，再来了解份量的概念，例如：半碗饭可换成面条一碗、或馒头半个、或玉米2/3根。一块豆腐可换成一颗鸡蛋或两汤匙肉丝、肉末或鱼肉等。
综合以上3步骤，若以男性一天的减重热量为1500大卡为例，先将6大类食物份量分配为：全谷根茎类8份、奶类1份、豆鱼肉蛋类4份、蔬菜类4份以上、水果类2份、油脂及坚果种子类6份。再将各类的份量平均配置到三餐中。
以早餐为例，建议摄取全谷根茎类2份、奶类1份、豆鱼肉蛋类1份、蔬菜类1份。相当于半颗馒头夹一个鸡蛋，加上一杯250毫升低脂鲜奶，再吃一个大番茄。也可灵活改为一碗稀饭配一块豆腐(约80克)与半碗烫青菜，最后加一杯优格。
利用饮食控制来达到减重并非难事，只要花点时间来学习上述的3个小步骤及每天30分钟的运动，就离减重成功不远了。
第一步：先了解自己每日所需热量，依个人身高及体重算出适合的减重建议热量。男性建议的减重建议热量为每天1500大卡，女性的减重建议热量为每天1200大卡。
第二步：了解自己6大类食物份量，利用均衡饮食的概念，去分配6大类食物份量到三餐中。
第三步：灵活运用食物代换，先了解各大类食物的分类及每份的定义，并清楚得知自己一天的食物分类的份量后可灵活的替换食物。
例如：饭可换成面条或地瓜或吐司或馒头等根茎类食物;鸡肉、猪肉可换成鱼肉或鸡蛋或豆腐等黄豆类制品等。
清楚食物分类后，再来了解份量的概念，例如：半碗饭可换成面条一碗、或馒头半个、或玉米2/3根。一块豆腐可换成一颗鸡蛋或两汤匙肉丝、肉末或鱼肉等。
综合以上3步骤，若以男性一天的减重热量为1500大卡为例，先将6大类食物份量分配为：全谷根茎类8份、奶类1份、豆鱼肉蛋类4份、蔬菜类4份以上、水果类2份、油脂及坚果种子类6份。再将各类的份量平均配置到三餐中。
以早餐为例，建议摄取全谷根茎类2份、奶类1份、豆鱼肉蛋类1份、蔬菜类1份。相当于半颗馒头夹一个鸡蛋，加上一杯250毫升低脂鲜奶，再吃一个大番茄。也可灵活改为一碗稀饭配一块豆腐(约80克)与半碗烫青菜，最后加一杯优格。
利用饮食控制来达到减重并非难事，只要花点时间来学习上述的3个小步骤及每天30分钟的运动，就离减重成功不远了。
Tuesday, 24 July 2012
Food Choice Table
TIPS FROM DR. LAM
Food Choice Table
| Carbohydrates | Good Choice | Reasons | Bad Choice | Reasons |
| Vegetables - green leafy | Vitamins, Minerals, Antioxidants, fiber | Most Tuber vegetables (potatoes, tapioca) | High glycemic index | |
| Onions, Green Onions, Chives, Garlic | Antibacterial, antiviral, anticarcinogenic | |||
| Cabbage, Broccoli, Cauliflower | Prevents estrogen dominance (which causes cancer) | |||
| Tomatoes (both raw and cooked) | High Vitamin C and lycopene for CA prevention | |||
| Tubor vegetables in moderation - (carrots, beets, sweet potatoes) | Beta Carotene - good antioxidant | |||
| Whole Fruits - | Vitamins, Minerals, Antioxidants, fiber | Fruits (banana, Watermelon) | High glycemic index | |
| Lemon, Lime | Keeps the body alkaline | Fruit Juices | High sugar content, low fiber | |
| Soybean Products in moderation | Cancer prevention | |||
| Pineapples | Bromelain | |||
| Blueberry, grapes | Protects the Heart | |||
| Whole Grains | B-Vitamins, Insoluble fiber | |||
| Oats, Barley | Soluble fiber, Lower Cholesterol | White Rice | High glycemic index | |
| Pasta made with duram wheat | Low to medium glycemic index | White Flour | High glycemic index | |
| Basmati Rice | Low glycemic index | |||
| Protein | Good Choice | Reasons | Bad Choice | Reasons |
| Legumes | Soluble fiber | Peanuts | Aflatoxin (carcinogen) | |
| Nuts | High in Monounsaturated fats | |||
| Deep water fish | High in Omega 3 Fatty Acid | Coastal Fish | Toxic Metals | |
| Organic Eggs | Best Biological Value Protein for Human | Red Meats | Acid forming, Carcinogenic, Increase Hormone | |
| Nuts | Monounsaturated fatty acid (lower chol), fibers | Dairy | Allegen, Hormone Increase | |
| Shellfish | Carcinogenic | |||
| Fat | Good Choice | Reasons | Bad Choice | Reasons |
| Avocado | Monounsaturated fatty acid (lower chol) | Margarine | Hydrogenated Oil - carcinogenic | |
| Olive Oil | Monounsaturated fatty acid (lower chol) | Deep Fried Food | Hydrogenated Oil - carcinogenic | |
| Polyunsaturated Oil (when not heated) | High in Omega 6 fatty acid | Chips | Hydrogenated Oil - carcinogenic | |
| Saturated Fats-Palm | Increase Chol | |||
| Polyunsaturated Oil when Heated | Hydrogenated Oil - carcinogenic | |||
| Soft Drinks | Acidic, high sugar | |||
| Desserts | High in sugar, high in hydrogenated fats | |||
| Sugar | Empty calories, Increase TG, Inc Chol, Dental Caries | |||
瘦身小贴士 不节食不运动轻松享瘦
谁说减肥一定要运动、节食不可?其实养成科学的饮食习惯才最好的减肥方法。 那么哪些饮食减肥习惯会助你一臂之力呢?看看下面8个饮食减肥小贴士，你就会豁然开朗，原来减肥就是如此简单。
1、选择对的早餐
早餐是健康饮食的最重要一餐，也是健康减肥的一个重要部分。一份营养丰盛的早餐不仅能帮助你加快新陈代谢，还是维持体内血糖稳定，减少饥饿感和避免暴饮暴食的关键。而鸡蛋、低脂酸奶、全麦面包等等都是非常理想的减肥早餐选择。
2、多喝茶和柠檬汁
夏季的冷饮是让人无法拒绝的诱惑。但是，一般的含糖饮料、果汁、碳酸饮料都包含了非常高的卡路里，总是不假思索地往肚子里灌的话，只会让你越来越胖哦!如果你想要喝饮品的话，冰柠檬水或者是不加糖的茶饮就是不错的选择哦!柠檬水和茶饮有排毒减肥的功效，是非常理想的减肥饮品。
3、选择低热量的沙拉酱
蔬果沙拉是夏季瘦身最受欢迎的减肥食谱。蔬菜水果都是低卡又饱腹的超级减肥食品，但是，如果你在沙拉中加入过多的高热量沙拉酱的话，想减肥也就不容易了。而柠檬汁和低脂酸奶才是更适合你的美味低卡沙拉酱哦!
4、养成细嚼慢咽的习惯
不要一拿起碗筷就大吃大喝，狼吞虎咽不仅会损坏你的女性形象，还会导致你吃得过多，是非常糟糕的一种增肥习惯。养成细嚼慢咽的好喜欢，这样就给你的大脑足够的时间来接收饱足的信息，对减少热量摄入有很大的帮助。
5、学会控制饮食
要了解生理饥饿和心理饥饿之间的差异，如果你总是控制不住自己的食欲而大吃大喝的话，不妨分析一下你吃东西过多的原因。一些消极的情绪，比如愤怒、疲劳、孤独、抑郁等等不良心态都容易造成暴饮暴食的后果，也就是心理饥饿的一种反应。所以，学会缓解自己的心情对减肥来说非常重要。
6、聪明喝水可排毒减肥
想要减肥，就要给身体补充足够的水分，尤其是在这个炎热的夏季。多喝水不仅能增加饱腹感，减少热量的摄入，也是加快新陈代谢和脂肪燃烧的好方法。另外，多喝水能帮助你冲走体内的多余毒素，对健康减肥非常有利。
7、分享你的减肥成果
减肥，是一个需要长期坚持的过程，而把自己的减肥计划告诉身边的人从而获得更多的支持就是最有效的减肥方法之一。减肥动力，是成功瘦身的最关键的思想力量，而他人的鼓励就能给你更多的信心和动力哦!
健康的饮食习惯不仅会为你带来好身材，还能让你由内而外焕发健康迷人的气质哦!
早餐是健康饮食的最重要一餐，也是健康减肥的一个重要部分。一份营养丰盛的早餐不仅能帮助你加快新陈代谢，还是维持体内血糖稳定，减少饥饿感和避免暴饮暴食的关键。而鸡蛋、低脂酸奶、全麦面包等等都是非常理想的减肥早餐选择。
2、多喝茶和柠檬汁
夏季的冷饮是让人无法拒绝的诱惑。但是，一般的含糖饮料、果汁、碳酸饮料都包含了非常高的卡路里，总是不假思索地往肚子里灌的话，只会让你越来越胖哦!如果你想要喝饮品的话，冰柠檬水或者是不加糖的茶饮就是不错的选择哦!柠檬水和茶饮有排毒减肥的功效，是非常理想的减肥饮品。
3、选择低热量的沙拉酱
蔬果沙拉是夏季瘦身最受欢迎的减肥食谱。蔬菜水果都是低卡又饱腹的超级减肥食品，但是，如果你在沙拉中加入过多的高热量沙拉酱的话，想减肥也就不容易了。而柠檬汁和低脂酸奶才是更适合你的美味低卡沙拉酱哦!
4、养成细嚼慢咽的习惯
不要一拿起碗筷就大吃大喝，狼吞虎咽不仅会损坏你的女性形象，还会导致你吃得过多，是非常糟糕的一种增肥习惯。养成细嚼慢咽的好喜欢，这样就给你的大脑足够的时间来接收饱足的信息，对减少热量摄入有很大的帮助。
5、学会控制饮食
要了解生理饥饿和心理饥饿之间的差异，如果你总是控制不住自己的食欲而大吃大喝的话，不妨分析一下你吃东西过多的原因。一些消极的情绪，比如愤怒、疲劳、孤独、抑郁等等不良心态都容易造成暴饮暴食的后果，也就是心理饥饿的一种反应。所以，学会缓解自己的心情对减肥来说非常重要。
6、聪明喝水可排毒减肥
想要减肥，就要给身体补充足够的水分，尤其是在这个炎热的夏季。多喝水不仅能增加饱腹感，减少热量的摄入，也是加快新陈代谢和脂肪燃烧的好方法。另外，多喝水能帮助你冲走体内的多余毒素，对健康减肥非常有利。
7、分享你的减肥成果
减肥，是一个需要长期坚持的过程，而把自己的减肥计划告诉身边的人从而获得更多的支持就是最有效的减肥方法之一。减肥动力，是成功瘦身的最关键的思想力量，而他人的鼓励就能给你更多的信心和动力哦!
健康的饮食习惯不仅会为你带来好身材，还能让你由内而外焕发健康迷人的气质哦!
Monday, 23 July 2012
5 lbs Fat Vs. 5lbs Muscle
同样体重的人, 同样身高, 视觉上是可以很不一样的. 这不单因为衣着, 更可能是因为你身体里面的脂肪太多了!一样重量的脂妨和一样重量的肌肉, 视觉上是很大差别的!
MM们, 不要每天只望着那体重机了.体重减了可不一定是真的"瘦"了哦! 我们要健康的瘦.
每当你想吃cookies/ ice cream的时候, 看看100G的cookies多大包?你可能会犹豫哦!
运动减肥达到20分钟才有效
运动有时候还满辛苦的，持续运动20分钟，汗水才不会白流。
「加油，加油！」你跑得气喘吁吁，汗如雨下；牙关一咬，努力跟上跑步机的皮带转速。低头看看显示萤幕上的运动计时，怎麽才跑了10分钟？
为什麽教练频频告诫要达到运动的效果，必须持续跑20分钟以上呢？
我们的身体其实是像一座24小时运转的发电厂，即使在睡觉也要发电，维持呼吸、心跳等生命基本功能。能量来源不只一种，但是人体在运用时，自有它的章法，它会先从最容易找到的燃料开始使用。不过，不论用的是哪种燃料，身体最後都把它们变成三磷酸腺甘酸（adenosinetriphosphate，简称ATP），配送到需要的地方去。
ATP含有高能量分子链，一旦解开ATP的分子链，能量就会释放出来。／运动／正可以加速能量的释放，促进新陈代谢，也就达到消耗身体多余卡路里的功能了。
运动时能量消耗的程序大致如下：
1.刚开始运动时，身体先就地取材，先消耗肌肉中的ATP，不过即使是训练有素的运动员，也只能维持几秒钟而已。
2.之後，身体才把肌肉中备用的醣原质（glycogen）当做燃料，不过不到两分钟，这项「燃料」就用光了。
3.这时，身体只好花更多力气，搬出细胞中库存的其他燃料，像是葡萄糖、脂肪酸、胺基酸，并和氧混合，加速增加ATP。到了这个阶段，才进入所谓的「有氧运动」。
「加油，加油！」你跑得气喘吁吁，汗如雨下；牙关一咬，努力跟上跑步机的皮带转速。低头看看显示萤幕上的运动计时，怎麽才跑了10分钟？
为什麽教练频频告诫要达到运动的效果，必须持续跑20分钟以上呢？
我们的身体其实是像一座24小时运转的发电厂，即使在睡觉也要发电，维持呼吸、心跳等生命基本功能。能量来源不只一种，但是人体在运用时，自有它的章法，它会先从最容易找到的燃料开始使用。不过，不论用的是哪种燃料，身体最後都把它们变成三磷酸腺甘酸（adenosinetriphosphate，简称ATP），配送到需要的地方去。
ATP含有高能量分子链，一旦解开ATP的分子链，能量就会释放出来。／运动／正可以加速能量的释放，促进新陈代谢，也就达到消耗身体多余卡路里的功能了。
运动时能量消耗的程序大致如下：
1.刚开始运动时，身体先就地取材，先消耗肌肉中的ATP，不过即使是训练有素的运动员，也只能维持几秒钟而已。
2.之後，身体才把肌肉中备用的醣原质（glycogen）当做燃料，不过不到两分钟，这项「燃料」就用光了。
3.这时，身体只好花更多力气，搬出细胞中库存的其他燃料，像是葡萄糖、脂肪酸、胺基酸，并和氧混合，加速增加ATP。到了这个阶段，才进入所谓的「有氧运动」。
转载自:中国吃网
节食减肥的危害
节食减肥的危害有哪些？控制饮食是减肥的重要方法之一，但是如果走向极端，靠节食来减肥就危害健康了。下面小编就为你节食节食减肥的危害有哪些？节食减肥有什么危害。
节食减肥的危害 成为易胖体质
大家都说越减越肥。其真相就是节食减肥带来的这个“功效”。当达到瓶劲减不下来后，很多MM会自暴自弃，开始恢复正常饮食。而此时脂肪细胞由于长时间被抑制，就像紧绷的弹簧恢复了原来的弹性，加速成长及扩张。外加因为节食而低的可怜的基础代谢率，使脂肪如雨后春笋般堆积起来。
节食减肥的危害 只吃肉的危害
美国营养学家罗伯特·阿特金斯认为，人们要想减肥，不能依靠一味拒绝肉类来进行，反而应该多摄入脂肪和蛋白质，少吃碳水化合物，阿特金斯食谱也就是我们俗称的吃肉减肥法。只吃肉不吃饭的减肥法可以更耐饥饿，提高身体的新陈代谢，但是会造成肾脏的过度负担，这种饮食习惯已经使得英国1/3的成年人患上了肾脏疾病。吃肉减肥还容易引起血液中脂肪含量升高，对心脏健康十分不利，过多的脂肪摄入还会提高女性患乳腺癌的概率。而英国的一项科学研究还得出另一个结论--吃肉减肥会带来情绪低落。
节食减肥的危害 吃单种食物的危害
不吃肉和主食，只吃蔬果或香蕉，减肥虽然有效，但长期下去危险多多：因为我们身体的能量主要来自脂肪、碳水化合物和蛋白质，如果肉和主食一点都不吃，蛋白质、脂肪和碳水化合物就会严重不足，摄入的能量大大减少，导致营养不良、贫血、骨质疏松症的发生概率大大提高，进而影响身体的各个机能，破坏身体健康。减肥药可以减少体内脂肪的吸收，但是也会同时影响了各种维生素与脂肪酸的吸收量，因而也会造成营养素的缺乏。
节食减肥的危害 吃全素的危害
骨科医生常用“沉默病”来比喻“骨质疏松”，这是因为骨质疏松早期没什么症状。专家认为，年轻女性如果过度盲目减肥，很容易导致将来患骨质疏松症。一般蔬菜和水果中钙含量少，更重要的是几乎不含脂肪，会导致体内雌激素分泌减少，影响钙与骨结合，容易出现骨质疏松。美国一项研究发现，女性在节食18个月以后，体重虽减了7磅，但是骨密度也会随之下降。
节食减肥的危害 厌食症的危害
香港艺人袁洁莹曾经因为减肥而患上厌食症，几天不吃东西也没有感觉，体重一度掉到31公斤，她曾对媒体说，患上厌食症使她一度感到厌世。上海市精神卫生中心心身科陈珏博士曾对54例厌食症病人做了专项研究，发现神经性厌食症患者中女性占88.9%，在起病诱因中，“怕胖”排第一位，占77.8%。神经性厌食症患者的减肥方式多种多样，比较集中的有回避导致发胖的食物、过度运动、自我引发排便和自我诱发呕吐。神经性厌食症的可怕之处在于，一旦患上这种病，就算自己想治愈都很难。
节食减肥的危害 导致贫血
一般来讲．贫血是指人体血液内红细胞与血红蛋白的含量低于正常，常表现为乏力、头晕、下眼睑发白、面色苍白。贫血是女性最常见的一种症状，跟许多原因有关，吃得少、缺乏营养也可能是原因之一。因为营养摄入不均衡使得铁、叶酸、维生素B12等造血物质就摄入不足。吃得少，基础代谢率也比常人要低，因此肠胃运动较慢、胃酸分泌较少，影响营养物质吸收。
节食减肥的危害 导致记忆衰退
大脑工作的主要动力来源于脂肪。吃得过少，体内脂肪摄入量和存贮量不足。机体营养缺乏，这种营养缺乏使脑细胞受损严重，将直接影响记忆力，于是人们就容易健忘了。有资料表明，减肥过多的患者就常伴有记忆力衰退的现象。
节食减肥的危害 极易胃下垂
以饥饿法减肥的女人常常感觉食欲不振、胀气、胀痛，这都有可能是胃下垂的征兆。轻度胃下垂的患者一般无不适感觉，下垂明显者常见腹部不适、饱胀、重坠感，在餐后、站立或劳累后症状加重，伴有食欲不振、恶心、嗳气、消化不良、便秘等现象。胃下垂严重时．可同时伴有肝、肾、结肠等内脏下垂的现象。
节食的危害不止这些 还有
节食减肥会导致热量摄入不足：正常人每日消耗的能量包括两部分，一是日常工作生活所需，另外一部分则用来维持机体各器官正常运转。因此，人即便躺着不动，身体也在不断消耗能量。如果身体长期热量不足，各器官的功能势必受到影响，甚至产生不可逆转的损伤。
节食减肥会导致蛋白质摄入不足：蛋白质不足势必造成负氮平衡，使生长发育迟缓，消瘦，抵抗力下降，智力发育亦会受到影响，严重者会发生营养不良性水肿。女孩的青春期发育较男孩早，同时伴有明显的内分泌变化。
节食减肥会导致各种维生素摄入不足：谷类中含有丰富的B族维生素，特别是维生素B2，缺乏时会发生口角炎、舌炎；蔬菜中含有大量维生素C，缺乏时可导致坏血病；维生素D缺乏可引起骨代谢异常，身材长不高或骨骼变形；维生素A缺乏可出现夜盲症。
节食减肥可造成微量元素摄入不足：钙、磷摄入不足或比例不当会直接影响骨骼发育；缺铁可导致贫血；缺锌可影响人体生长和性腺发育。
节食减肥会造成月经紊乱：这种闭经完全是由于节食引起体重急剧下降而造成的。因为青春期女性需要积累一定的脂肪才能使月经初潮如期而至，并保持每月一次的规律性。如果盲目减肥，体脂减少，则可使初潮迟迟不来，已来初潮者则可发生月经紊乱或闭经。
节食减肥会加大胆结石危险：减肥者的低热量低脂肪膳食有使病人发生胆结石的危险。原因是当脂肪和胆固醇摄入骤减而发生饥饿时，胆囊不能向小肠输送足够的胆汁，胆汁积滞会形成结石。
节食减肥会导致骨质疏松：脂肪组织是体内除卵巢以外制造雌激素的重要场所，脂肪细胞能将肾上腺皮质所提供的原材料加工转变成雌激素。更年期尤其是绝经后妇女，由于卵巢功能停止，雌激素生成本已大量减少，如再盲目减肥，可使雌激素水平更低，这样极易引发骨质疏松症和骨折。
节食减肥会让头发脱落不断增多：近来因减肥而致脱发者不断增多，其中20%到30%为20岁至30岁的青年女性。头发的主要成分是蛋白质及锌、铁、铜等微量元素，吃素减肥的人，蛋白质和微量元素摄入不足，可使头发因严重营养不良而脱落。
转载自: 中国吃网
节食减肥的危害 成为易胖体质
大家都说越减越肥。其真相就是节食减肥带来的这个“功效”。当达到瓶劲减不下来后，很多MM会自暴自弃，开始恢复正常饮食。而此时脂肪细胞由于长时间被抑制，就像紧绷的弹簧恢复了原来的弹性，加速成长及扩张。外加因为节食而低的可怜的基础代谢率，使脂肪如雨后春笋般堆积起来。
节食减肥的危害 只吃肉的危害
美国营养学家罗伯特·阿特金斯认为，人们要想减肥，不能依靠一味拒绝肉类来进行，反而应该多摄入脂肪和蛋白质，少吃碳水化合物，阿特金斯食谱也就是我们俗称的吃肉减肥法。只吃肉不吃饭的减肥法可以更耐饥饿，提高身体的新陈代谢，但是会造成肾脏的过度负担，这种饮食习惯已经使得英国1/3的成年人患上了肾脏疾病。吃肉减肥还容易引起血液中脂肪含量升高，对心脏健康十分不利，过多的脂肪摄入还会提高女性患乳腺癌的概率。而英国的一项科学研究还得出另一个结论--吃肉减肥会带来情绪低落。
节食减肥的危害 吃单种食物的危害
不吃肉和主食，只吃蔬果或香蕉，减肥虽然有效，但长期下去危险多多：因为我们身体的能量主要来自脂肪、碳水化合物和蛋白质，如果肉和主食一点都不吃，蛋白质、脂肪和碳水化合物就会严重不足，摄入的能量大大减少，导致营养不良、贫血、骨质疏松症的发生概率大大提高，进而影响身体的各个机能，破坏身体健康。减肥药可以减少体内脂肪的吸收，但是也会同时影响了各种维生素与脂肪酸的吸收量，因而也会造成营养素的缺乏。
节食减肥的危害 吃全素的危害
骨科医生常用“沉默病”来比喻“骨质疏松”，这是因为骨质疏松早期没什么症状。专家认为，年轻女性如果过度盲目减肥，很容易导致将来患骨质疏松症。一般蔬菜和水果中钙含量少，更重要的是几乎不含脂肪，会导致体内雌激素分泌减少，影响钙与骨结合，容易出现骨质疏松。美国一项研究发现，女性在节食18个月以后，体重虽减了7磅，但是骨密度也会随之下降。
节食减肥的危害 厌食症的危害
香港艺人袁洁莹曾经因为减肥而患上厌食症，几天不吃东西也没有感觉，体重一度掉到31公斤，她曾对媒体说，患上厌食症使她一度感到厌世。上海市精神卫生中心心身科陈珏博士曾对54例厌食症病人做了专项研究，发现神经性厌食症患者中女性占88.9%，在起病诱因中，“怕胖”排第一位，占77.8%。神经性厌食症患者的减肥方式多种多样，比较集中的有回避导致发胖的食物、过度运动、自我引发排便和自我诱发呕吐。神经性厌食症的可怕之处在于，一旦患上这种病，就算自己想治愈都很难。
节食减肥的危害 导致贫血
一般来讲．贫血是指人体血液内红细胞与血红蛋白的含量低于正常，常表现为乏力、头晕、下眼睑发白、面色苍白。贫血是女性最常见的一种症状，跟许多原因有关，吃得少、缺乏营养也可能是原因之一。因为营养摄入不均衡使得铁、叶酸、维生素B12等造血物质就摄入不足。吃得少，基础代谢率也比常人要低，因此肠胃运动较慢、胃酸分泌较少，影响营养物质吸收。
节食减肥的危害 导致记忆衰退
大脑工作的主要动力来源于脂肪。吃得过少，体内脂肪摄入量和存贮量不足。机体营养缺乏，这种营养缺乏使脑细胞受损严重，将直接影响记忆力，于是人们就容易健忘了。有资料表明，减肥过多的患者就常伴有记忆力衰退的现象。
节食减肥的危害 极易胃下垂
以饥饿法减肥的女人常常感觉食欲不振、胀气、胀痛，这都有可能是胃下垂的征兆。轻度胃下垂的患者一般无不适感觉，下垂明显者常见腹部不适、饱胀、重坠感，在餐后、站立或劳累后症状加重，伴有食欲不振、恶心、嗳气、消化不良、便秘等现象。胃下垂严重时．可同时伴有肝、肾、结肠等内脏下垂的现象。
节食的危害不止这些 还有
节食减肥会导致热量摄入不足：正常人每日消耗的能量包括两部分，一是日常工作生活所需，另外一部分则用来维持机体各器官正常运转。因此，人即便躺着不动，身体也在不断消耗能量。如果身体长期热量不足，各器官的功能势必受到影响，甚至产生不可逆转的损伤。
节食减肥会导致蛋白质摄入不足：蛋白质不足势必造成负氮平衡，使生长发育迟缓，消瘦，抵抗力下降，智力发育亦会受到影响，严重者会发生营养不良性水肿。女孩的青春期发育较男孩早，同时伴有明显的内分泌变化。
节食减肥会导致各种维生素摄入不足：谷类中含有丰富的B族维生素，特别是维生素B2，缺乏时会发生口角炎、舌炎；蔬菜中含有大量维生素C，缺乏时可导致坏血病；维生素D缺乏可引起骨代谢异常，身材长不高或骨骼变形；维生素A缺乏可出现夜盲症。
节食减肥可造成微量元素摄入不足：钙、磷摄入不足或比例不当会直接影响骨骼发育；缺铁可导致贫血；缺锌可影响人体生长和性腺发育。
节食减肥会造成月经紊乱：这种闭经完全是由于节食引起体重急剧下降而造成的。因为青春期女性需要积累一定的脂肪才能使月经初潮如期而至，并保持每月一次的规律性。如果盲目减肥，体脂减少，则可使初潮迟迟不来，已来初潮者则可发生月经紊乱或闭经。
节食减肥会加大胆结石危险：减肥者的低热量低脂肪膳食有使病人发生胆结石的危险。原因是当脂肪和胆固醇摄入骤减而发生饥饿时，胆囊不能向小肠输送足够的胆汁，胆汁积滞会形成结石。
节食减肥会导致骨质疏松：脂肪组织是体内除卵巢以外制造雌激素的重要场所，脂肪细胞能将肾上腺皮质所提供的原材料加工转变成雌激素。更年期尤其是绝经后妇女，由于卵巢功能停止，雌激素生成本已大量减少，如再盲目减肥，可使雌激素水平更低，这样极易引发骨质疏松症和骨折。
节食减肥会让头发脱落不断增多：近来因减肥而致脱发者不断增多，其中20%到30%为20岁至30岁的青年女性。头发的主要成分是蛋白质及锌、铁、铜等微量元素，吃素减肥的人，蛋白质和微量元素摄入不足，可使头发因严重营养不良而脱落。
转载自: 中国吃网
Muscle vs Fat- The Breakdown
We all know that muscle is far better for us than fat. Other than looking completely different, what other differences are their between muscle and fat?
To start off with, muscle is dense but very shapely. Fat on the other hand is nothing but bulk with no real shape to it. Fat just sits and jiggles like the blob that it is, while muscle is defined and concentrated. What does this mean? 5lbs of muscle does not need as much space as 5lbs of fat, which means that with more muscle, your whole body will be more shapely and less jiggly.
Muscle contains a lot of water, while a lot of fats weight is just that, fat. Fat contains a very low percentage of water.
Muscle will burn 5 – 6 calories per pound, per hour, where fat will burn just 1 – 2 calories per pound, per hour. The above picture shows 5lbs of fat and 5lbs of muscle. The muscle above would burn at the very least 25 calories per hour, while the 5lb of fat would burn just 5 calories per hour. Break that down even further and you will see that every 5lbs of muscle that your body contains would burn a whopping 600 calories per day, while the fat would burn just 120 calories per day.
When starting a new diet or new lifestyle, it is important that you remember to incorporate a strength building program into your routine. If you do not workout with weights, or do any other type of heavy lifting, your body will actually burn through lean muscle as well as stored fat. After reading the above you can now understand why maintaining as much lean muscle as possible is important. The more muscles you have, the more calories you burn when you exercise and rest
At the end of the day, lean muscle will help keep your body looking great and will help you stay fit and healthy.
Sunday, 22 July 2012
节食减肥法有用吗
节食减肥有用吗？这是很多正在节食或者准备节食减肥的人想问的问题，但是很抱歉的告诉大家，单纯的节食减肥短期内有效果，但是时间长了必然会反弹。下面小编就详细的告诉你节食减肥为什么没有用。节食不能减肥的原因有以下三点：
节食减肥使基础代谢率下降
所谓基础代谢，是指维持生命及器官运作的最低热量。每天摄取的热量，大约15～30％消耗在身体活动上，65～70％则提供基础代谢。因此，基础代谢率愈高的人，消耗的热量愈多，也愈不容易发胖。即使减重期间，摄取总热量不应低於1200卡。当身体因饥饿感受到热量短缺，便会调低基础代谢率，以更有效率地储存脂肪。停止节食後，基础代谢率并不会恢复，食量虽比以前少，复胖机率却大增。
节食减肥用肌肉换脂肪
节食所瘦下的体重包括脂肪和肌肉，复胖时却只生成脂肪，肌肉组织不足，体型只会松垮垮，造成基础代谢率更差的恶性循环。
节食减肥没有提供维持体重的正确知识
大部份节食法会宣称几天能瘦几公斤，却没说恢复一般饮食後，如何不胖回来。事实上，持续规律地改变生活习惯，比激烈短暂的饥饿折磨更有效。
怎样饮食的会让减肥更有效呢？
1、不要简单模仿他人的进食或拘泥于某一种标准，采取服药式的进食法。用不着费劲地吞咽那些热量虽低却不合自己口味的食品。将减肥食品与个人口味相结合，才容易坚持。
2、正餐之外不要加餐。不到吃饭时间，即使饿得难受，最多也只能吃一个苹果或少量含矿物质、蛋白质的低热量食物。
3、不要每日少吃一餐。少吃一餐，有时会让你饿得等不到下一顿就胡乱进食，也可能因此而感觉乏力，使你难以继续遵守订好的饮食规则。
4、不要回避面食或谷类食品。谷类食品或面包的纤维绝不会令你发胖，它们会像新鲜蔬菜的纤维那样在胃里膨胀，吸收血液中的脂肪成分并疏通肠胃。
5、不要只吃精细食品不吃淀粉类食品。吃精细食品饥饿感会很快出现，迫使你用零食救急或以更大的胃口迎接下一顿。用低糖，即少吃碳水化合物来减肥，体重虽会减轻较快，但真正失去的只是水分，一旦再次进食就会重新发胖。淀粉类食品是人体不可或缺的食品。况且，这类食品在烹制过程中，已经将那些可能促进脂肪存积的淀粉除掉。
6、不要以零食代替正餐，零食并不能减少正餐的饭量。
7、不要满足于多糖的副食，尤其是奶油食品，它让人省去了咀嚼动作，且无助于糖的分解。
8、不要为节食而失去吃饭兴趣，节食不是忧郁的同义词，要把吃饭当作一种饶有情趣的享受，轻松舒畅地享用美食。
9、不要在两周内就减去5公斤，想保持身体及心理的健康，获得一个持久的效果，每日所减的量就不能超过自身体重的5%，以每月减4斤以内为宜。
10、不要忽视饮酒量，1杯葡萄酒＝6块糖，酒除酒精对内脏有损害外，还含有高热量。
转载自: 中国吃网
节食减肥使基础代谢率下降
所谓基础代谢，是指维持生命及器官运作的最低热量。每天摄取的热量，大约15～30％消耗在身体活动上，65～70％则提供基础代谢。因此，基础代谢率愈高的人，消耗的热量愈多，也愈不容易发胖。即使减重期间，摄取总热量不应低於1200卡。当身体因饥饿感受到热量短缺，便会调低基础代谢率，以更有效率地储存脂肪。停止节食後，基础代谢率并不会恢复，食量虽比以前少，复胖机率却大增。
节食减肥用肌肉换脂肪
节食所瘦下的体重包括脂肪和肌肉，复胖时却只生成脂肪，肌肉组织不足，体型只会松垮垮，造成基础代谢率更差的恶性循环。
节食减肥没有提供维持体重的正确知识
大部份节食法会宣称几天能瘦几公斤，却没说恢复一般饮食後，如何不胖回来。事实上，持续规律地改变生活习惯，比激烈短暂的饥饿折磨更有效。
怎样饮食的会让减肥更有效呢？
1、不要简单模仿他人的进食或拘泥于某一种标准，采取服药式的进食法。用不着费劲地吞咽那些热量虽低却不合自己口味的食品。将减肥食品与个人口味相结合，才容易坚持。
2、正餐之外不要加餐。不到吃饭时间，即使饿得难受，最多也只能吃一个苹果或少量含矿物质、蛋白质的低热量食物。
3、不要每日少吃一餐。少吃一餐，有时会让你饿得等不到下一顿就胡乱进食，也可能因此而感觉乏力，使你难以继续遵守订好的饮食规则。
4、不要回避面食或谷类食品。谷类食品或面包的纤维绝不会令你发胖，它们会像新鲜蔬菜的纤维那样在胃里膨胀，吸收血液中的脂肪成分并疏通肠胃。
5、不要只吃精细食品不吃淀粉类食品。吃精细食品饥饿感会很快出现，迫使你用零食救急或以更大的胃口迎接下一顿。用低糖，即少吃碳水化合物来减肥，体重虽会减轻较快，但真正失去的只是水分，一旦再次进食就会重新发胖。淀粉类食品是人体不可或缺的食品。况且，这类食品在烹制过程中，已经将那些可能促进脂肪存积的淀粉除掉。
6、不要以零食代替正餐，零食并不能减少正餐的饭量。
7、不要满足于多糖的副食，尤其是奶油食品，它让人省去了咀嚼动作，且无助于糖的分解。
8、不要为节食而失去吃饭兴趣，节食不是忧郁的同义词，要把吃饭当作一种饶有情趣的享受，轻松舒畅地享用美食。
9、不要在两周内就减去5公斤，想保持身体及心理的健康，获得一个持久的效果，每日所减的量就不能超过自身体重的5%，以每月减4斤以内为宜。
10、不要忽视饮酒量，1杯葡萄酒＝6块糖，酒除酒精对内脏有损害外，还含有高热量。
转载自: 中国吃网
Build Muscle to Lose Fat – Fat vs Muscle Diagram
The great fat vs muscle diagram below paints a clear picture of why it's so important for you to build muscle in order to lose fat.
Maybe you've wondered about muscle vs fat and why you need to build muscle to lose fat, look slim and keep the inches off.
Well, look no further! With the fat vs muscle diagram below you'll see why healthy permanent weight loss requires you to build muscle to lose fat.
However, many women are afraid they'll "bulk-up" if they build muscle.
And since muscle weighs more than fat, they think they'll look bigger instead of slim and trim, which is their weight control goal. But as you can see from this fat vs muscle diagram, it's just the opposite.
Plus, as far as bulking up is concerned, it's hard enough for men to bulk-up and they have much more of the natural hormones necessary.
Fat vs Muscle Diagram
The facts are clear. The best way to lose fat and look slimmer is to build muscle. Since one picture's worth a thousand words, here's 5 lbs of muscle vs fat of the same weight. Notice 5 lbs of fat is three times bigger.
This means that if you were to build 5 lbs of muscle and lose 5 lbs of fat, you would weigh exactly the same, but look smaller and firmer.
So imagine if it were 25 lbs or 50 lbs of lost fat vs muscle gained.
This is why it's possible for you to lose fat inches when exercising, yet show no change in scale weight. And can you see how firm the muscle looks compared to the lumpy, tapioca pudding consistency of fat?
Build Muscle to Lose Fat Benefits
Although daily physical activity, like walking, swimming and aerobics are essential to good heart health and weight management, combining muscle building weight training with cardiovascular exercise, gives you an unbeatable combination to lose fat and keep it off permanently.
Of course it takes a few weeks before you see any measurable changes. But you'll start to build muscle, lose fat and burn more calories from the moment you begin weight training. Building muscle helps you:
1. Burn more calories. Unlike fat, muscle beefs up your metabolism to help you burn more fat and calories throughout each day.
2. Improve appearance. When done properly, strength training can greatly improve your posture and help to prevent joint pain.
3. Build confidence. Strong muscles and joints increase your level of confidence in your abilities to perform many lifestyle activities.
4. Prevent injury. Strength training can build stronger muscles and more limber, flexible joints, which play a crucial role in preventing injury.
5. Increase bone density. Weight bearing activities improve your bone density and reduce bone loss. This helps to prevent osteoporosis.
The latest research shows that weight training combined with aerobics is the best way to build a strong, firm, slender body and keep it that way.
So, if you want to look and feel better than ever, you need to build muscle to lose fat. Just use the fat vs muscle diagram above for inspiration and find yourself a qualified professional to help, so you don't hurt yourself.
Then go for it and stick to it on a regular basis!
Maybe you've wondered about muscle vs fat and why you need to build muscle to lose fat, look slim and keep the inches off.
Well, look no further! With the fat vs muscle diagram below you'll see why healthy permanent weight loss requires you to build muscle to lose fat.
However, many women are afraid they'll "bulk-up" if they build muscle.
And since muscle weighs more than fat, they think they'll look bigger instead of slim and trim, which is their weight control goal. But as you can see from this fat vs muscle diagram, it's just the opposite.
Plus, as far as bulking up is concerned, it's hard enough for men to bulk-up and they have much more of the natural hormones necessary.
Fat vs Muscle Diagram
The facts are clear. The best way to lose fat and look slimmer is to build muscle. Since one picture's worth a thousand words, here's 5 lbs of muscle vs fat of the same weight. Notice 5 lbs of fat is three times bigger.
This means that if you were to build 5 lbs of muscle and lose 5 lbs of fat, you would weigh exactly the same, but look smaller and firmer.
So imagine if it were 25 lbs or 50 lbs of lost fat vs muscle gained.
This is why it's possible for you to lose fat inches when exercising, yet show no change in scale weight. And can you see how firm the muscle looks compared to the lumpy, tapioca pudding consistency of fat?
Build Muscle to Lose Fat Benefits
Although daily physical activity, like walking, swimming and aerobics are essential to good heart health and weight management, combining muscle building weight training with cardiovascular exercise, gives you an unbeatable combination to lose fat and keep it off permanently.
Of course it takes a few weeks before you see any measurable changes. But you'll start to build muscle, lose fat and burn more calories from the moment you begin weight training. Building muscle helps you:
1. Burn more calories. Unlike fat, muscle beefs up your metabolism to help you burn more fat and calories throughout each day.
2. Improve appearance. When done properly, strength training can greatly improve your posture and help to prevent joint pain.
3. Build confidence. Strong muscles and joints increase your level of confidence in your abilities to perform many lifestyle activities.
4. Prevent injury. Strength training can build stronger muscles and more limber, flexible joints, which play a crucial role in preventing injury.
5. Increase bone density. Weight bearing activities improve your bone density and reduce bone loss. This helps to prevent osteoporosis.
The latest research shows that weight training combined with aerobics is the best way to build a strong, firm, slender body and keep it that way.
So, if you want to look and feel better than ever, you need to build muscle to lose fat. Just use the fat vs muscle diagram above for inspiration and find yourself a qualified professional to help, so you don't hurt yourself.
Then go for it and stick to it on a regular basis!
Saturday, 21 July 2012
减肥新知 无淀粉不瘦身
曾几何时，淀粉成了减肥的大敌，所有减肥的人都被告知原料淀粉食物，减肥就不能吃淀粉吗？最近一项最新研究认为，吃淀粉的减肥才有可能成功，不吃淀粉不但无益于减肥，甚至对身体有害，快来和小编了解一下吧。
踢破两个淀粉误区
减肥误区：减肥不吃淀粉才会瘦
减肥事实：是脱水让体重减轻
那是因为当身体缺少淀粉类，会开始燃烧储存在体内的肝糖做为能量，如此一来就会减轻身体中水所占的体重。同时，身体会开始燃烧部份脂肪，但效率不如运动所消耗的热量。在缺乏淀粉类的情况燃烧脂肪，会产生一种称为酮酸（ketosis）的有毒副产品，经由肾脏处理，但因为排出的速度极慢，会对肾脏造成负担。
「其实是酮酸作用脱水而已，但因为会瘦得快，就会让人有信心继续减肥下去，」营养专家解释。
况且，有营养师担心，有很多人不知道自己有肝炎、肾脏病，以为自己身体没有问题，一旦减肥不吃淀粉，反而是引发肾脏病、肝病发作的爆点。
减肥误区：胖子新陈代谢降低，是因为淀粉吃太多
减肥事实：淀粉不是都一样
另一种说法是，淀粉类会刺激胰岛素分泌，导致体脂肪堆积，造成肥胖。以此推测，少吃淀粉类，就会减少体脂肪。
肥胖的人因长期吃进淀粉类，会造成胰岛素抗性（insulin resistance），也就是肌肉组织、肝脏组织、脂肪组织等对胰岛素已失去正常的敏感度，需要愈来愈多的胰岛素才能执行同样的工作。
胰岛素抗性现象和毒瘾很像，染上毒瘾後，会对毒品的需求量愈来愈高，产生耐受性，这种现象成为恶性循环，就是後来变成糖尿病的主因。
不过，这个说法只对了一半。淀粉类被吃进的当下，的确会引发胰岛素分泌，但那是正常过程。而且淀粉不是都一样的，不能将所有的淀粉类混为一谈，淀粉也分好淀粉和坏淀粉，坏淀粉才会让你的血糖像搭云霄飞车，忽上忽下。
升糖指数（glycemic index，GI）是一种指标，指食物需要多久才能影响血糖，高升糖指数的淀粉类通常是含糖的、经过精制後的淀粉，而低升糖指数指的是有较多纤维的天然食物。也就是说，炸薯条的升糖指数就比葡萄柚高，饼乾当然比菠菜高。
发表在美国《流行病学期刊》的研究，572个健康成人记录他们4年来的饮食和运动内容，再测量BMI，结果发现，吃低升糖指数的淀粉类并不会造成体重增加。
减肥非吃淀粉不可
其实，减肥非吃淀粉不可，不吃淀粉减肥根本无法成功。
理由一：没有淀粉型肥胖这回事
20年来中国人白米愈吃愈少，还是愈来愈胖，所以根本没有淀粉型肥胖这件事，和发达国家最苗条的日本相比，中国人一年吃48公斤白米，日本人还吃57公斤。
理由二：不吃淀粉让你沮丧
对你丈夫、小孩唠叨？或是对计程车司机大吼？最近发表在《内科医学档案》的研究发现，减肥中吃淀粉的人比较快乐、平静，而不能吃淀粉的那组表示减肥压力大。原因在於摄取淀粉可以帮助色胺酸进入脑部合成血清素，血清素可以带来活力，也能对抗压力引起的狂吃行为。
理由三：不吃淀粉无法持久
6天或6星期不吃淀粉都已经很难，更何况控制体重是一辈子的事，不吃淀粉怎麽可能维持一辈子？
理由四：不吃淀粉让你小腹突出
谴责淀粉是造成你下半身肥胖的元凶？你可能找错对象。根据美国国家消化疾病协会研究，小腹突出是便秘的徵兆。便秘却可能是不吃淀粉或少吃淀粉的结果。一个研究发现，68％参加低淀粉减肥法的人有便秘现象。
理由五：不吃淀粉反而让你食慾旺盛
高蛋白减肥法常失败是因为减肥的人会很想吃淀粉，丧失控制食慾的能力，就像身体需要水，想喝水的慾望就会优於其他需求，一旦喝水的需求被满足，感觉就好多了，淀粉也一样。
多伦多大学研究发现，半数女性严格控制淀粉类，半数女性则否，3天後邀请他们吃早餐，告诉他们想吃什麽都可以，结果被控制淀粉类的那组塞了很多如可颂面包那种夹了高热量、高油的淀粉类，另一组的女性反而可以持续减肥计划。
减肥时要吃对淀粉
到底，减肥时该怎麽吃淀粉？综合专家与国际最新的研究，可以先做以下三个改变。
1、主食尽量选择含抗性淀粉食物
淀粉类最新的观念是抗性淀粉（resistant starch），包括香蕉、地瓜、马铃薯、糙米、豆类都是抗性淀粉高的食物。只要将每天吃的淀粉类的5～6％以抗性淀粉取代，就能达到减重的效果。
虽然有不利因素，因为中国全谷类赝品盛行，全麦面包、全麦饼乾、五谷粉、五谷饭几乎都不是真的全谷类。只有将白米改成糙米，白面条改成全麦面条是可行的办法。
只是以前完全不吃全谷类的人，刚开始吃可能会不习惯。全民米食习惯大调查也发现，96％的民众知道糙米比白米营养，但还是无法产生行动。不过如果愿意试试，会发现全谷类才能吃到谷类真正的香气，许多吃惯全谷类的人换回白米、白面，反而会不习惯。
2、无论如何都避开糖
糖是空热量，没有营养价值，所有甜点、饼乾、红糖、蜂蜜、果酱、手摇饮料、在咖啡里加糖都要禁绝，想吃甜食时，只能从水果中摄取糖分。
减重56公斤的减肥达人大熊（郑又铭）想吃蛋糕时，就用同样是甜的苹果代替。可乐也改喝零卡可乐。
夏天即将来临，更要下决心远离手摇饮料。手摇饮料中加的人工果糖甜度高、成本低、溶解快，被大量使用。临床营养学帕克斯（Elizabeth Parks）博士领导的团队最近发表一篇论文在《营养学期刊（Journal of Nutrition）》上，研究建议人们在控制体重时，应限制食用果糖糖浆的食品。因为果糖会形成更多的三酸甘油酯，从而使人更快肥胖。因为其他糖类会经由糖类摄取的交通警察肝脏决定，部份拿来作为能量使用，多余部份储存成肝糖，但果糖会绕过肝脏，进入新陈代谢。
3、不吃餐间的零食
「零食是想要，不是需要，」减肥达人大熊说。
减肥的人会发现，肚子明明不饿，但很想吃东西。这是因为长久以来，嘴馋时，就习惯吃点东西，否则全身不对劲。「饿也是一种习惯，」医师解释。如果每天固定在同一个时间要吃东西，当时身体就会分泌饿素，催促你进食。
一般零食热量高，马上就会反映在体重上。所以你应该清掉饼乾、洋芋片、糖果，准备大量各种蔬果，让吃的东西有变化。
两餐之间也不要隔太久，饿太久就不自觉吃起零食。如果有想吃的冲动，要记得转移注意力。可以去便利店购买所需日常用品如牙膏、牙刷，以满足购买慾来取代食慾。
的确，只有大脑才能减肥。任何一种饮食法只要你遵守，都会有效，重点不是在节食的方法，而是一开始下定决心，最大的挑战是找到动力。
如果真的想减肥，必须找到个配合自己生活的减肥方式。例如，总是加班到很晚，回家和家人聊天时习惯吃宵夜，或是不习惯喝没有味道的饮料等，都是形成肥胖的杀手。
「掌握自己，才能掌握自己的体重，」减肥达人大熊说。
曾以一周1公斤的速度成功减下56公斤的减肥达人大熊回顾自己的减肥史，一点都不神奇。真的只是每餐管好热量、认真执行，形成习惯之後，就用习惯帮忙减肥。
「减肥在於心法，不在於身法，」营养师赵强有感而发。
从事减肥门诊的刘灿宏医生透露，多年来他发现两件事真正对减肥者有帮助。
▼每天量体重
身材标准的总统马英九曾在治国周记透露，他过去30年有3次减肥经验，其中最有效果的方法就是每天量体重。
简志诚也建议，购买到0.1公斤为单位的体重计。一公斤7700卡，因此只要少吃770卡，就可以看到数字往前移动一格，会让人很有动力。
▼写饮食日记
刘灿宏说，常有人认为自己吃不多怎麽还是会胖，等他写下吃什麽，就会发现还吃得不少。也可能因为要记录下来，食物要入口前就会想一想，因此会有效。
除了饮食记录外，刘医师还会建议，也记下每天喝多少水、走几步路（或是几分钟）、心情如何。由此，也得以发现心情与饮食之间的关系，例如心情不好就吃得多，很多人常靠吃来纾压。
转载
踢破两个淀粉误区
减肥误区：减肥不吃淀粉才会瘦
减肥事实：是脱水让体重减轻
那是因为当身体缺少淀粉类，会开始燃烧储存在体内的肝糖做为能量，如此一来就会减轻身体中水所占的体重。同时，身体会开始燃烧部份脂肪，但效率不如运动所消耗的热量。在缺乏淀粉类的情况燃烧脂肪，会产生一种称为酮酸（ketosis）的有毒副产品，经由肾脏处理，但因为排出的速度极慢，会对肾脏造成负担。
「其实是酮酸作用脱水而已，但因为会瘦得快，就会让人有信心继续减肥下去，」营养专家解释。
况且，有营养师担心，有很多人不知道自己有肝炎、肾脏病，以为自己身体没有问题，一旦减肥不吃淀粉，反而是引发肾脏病、肝病发作的爆点。
减肥误区：胖子新陈代谢降低，是因为淀粉吃太多
减肥事实：淀粉不是都一样
另一种说法是，淀粉类会刺激胰岛素分泌，导致体脂肪堆积，造成肥胖。以此推测，少吃淀粉类，就会减少体脂肪。
肥胖的人因长期吃进淀粉类，会造成胰岛素抗性（insulin resistance），也就是肌肉组织、肝脏组织、脂肪组织等对胰岛素已失去正常的敏感度，需要愈来愈多的胰岛素才能执行同样的工作。
胰岛素抗性现象和毒瘾很像，染上毒瘾後，会对毒品的需求量愈来愈高，产生耐受性，这种现象成为恶性循环，就是後来变成糖尿病的主因。
不过，这个说法只对了一半。淀粉类被吃进的当下，的确会引发胰岛素分泌，但那是正常过程。而且淀粉不是都一样的，不能将所有的淀粉类混为一谈，淀粉也分好淀粉和坏淀粉，坏淀粉才会让你的血糖像搭云霄飞车，忽上忽下。
升糖指数（glycemic index，GI）是一种指标，指食物需要多久才能影响血糖，高升糖指数的淀粉类通常是含糖的、经过精制後的淀粉，而低升糖指数指的是有较多纤维的天然食物。也就是说，炸薯条的升糖指数就比葡萄柚高，饼乾当然比菠菜高。
发表在美国《流行病学期刊》的研究，572个健康成人记录他们4年来的饮食和运动内容，再测量BMI，结果发现，吃低升糖指数的淀粉类并不会造成体重增加。
减肥非吃淀粉不可
其实，减肥非吃淀粉不可，不吃淀粉减肥根本无法成功。
理由一：没有淀粉型肥胖这回事
20年来中国人白米愈吃愈少，还是愈来愈胖，所以根本没有淀粉型肥胖这件事，和发达国家最苗条的日本相比，中国人一年吃48公斤白米，日本人还吃57公斤。
理由二：不吃淀粉让你沮丧
对你丈夫、小孩唠叨？或是对计程车司机大吼？最近发表在《内科医学档案》的研究发现，减肥中吃淀粉的人比较快乐、平静，而不能吃淀粉的那组表示减肥压力大。原因在於摄取淀粉可以帮助色胺酸进入脑部合成血清素，血清素可以带来活力，也能对抗压力引起的狂吃行为。
理由三：不吃淀粉无法持久
6天或6星期不吃淀粉都已经很难，更何况控制体重是一辈子的事，不吃淀粉怎麽可能维持一辈子？
理由四：不吃淀粉让你小腹突出
谴责淀粉是造成你下半身肥胖的元凶？你可能找错对象。根据美国国家消化疾病协会研究，小腹突出是便秘的徵兆。便秘却可能是不吃淀粉或少吃淀粉的结果。一个研究发现，68％参加低淀粉减肥法的人有便秘现象。
理由五：不吃淀粉反而让你食慾旺盛
高蛋白减肥法常失败是因为减肥的人会很想吃淀粉，丧失控制食慾的能力，就像身体需要水，想喝水的慾望就会优於其他需求，一旦喝水的需求被满足，感觉就好多了，淀粉也一样。
多伦多大学研究发现，半数女性严格控制淀粉类，半数女性则否，3天後邀请他们吃早餐，告诉他们想吃什麽都可以，结果被控制淀粉类的那组塞了很多如可颂面包那种夹了高热量、高油的淀粉类，另一组的女性反而可以持续减肥计划。
减肥时要吃对淀粉
到底，减肥时该怎麽吃淀粉？综合专家与国际最新的研究，可以先做以下三个改变。
1、主食尽量选择含抗性淀粉食物
淀粉类最新的观念是抗性淀粉（resistant starch），包括香蕉、地瓜、马铃薯、糙米、豆类都是抗性淀粉高的食物。只要将每天吃的淀粉类的5～6％以抗性淀粉取代，就能达到减重的效果。
虽然有不利因素，因为中国全谷类赝品盛行，全麦面包、全麦饼乾、五谷粉、五谷饭几乎都不是真的全谷类。只有将白米改成糙米，白面条改成全麦面条是可行的办法。
只是以前完全不吃全谷类的人，刚开始吃可能会不习惯。全民米食习惯大调查也发现，96％的民众知道糙米比白米营养，但还是无法产生行动。不过如果愿意试试，会发现全谷类才能吃到谷类真正的香气，许多吃惯全谷类的人换回白米、白面，反而会不习惯。
2、无论如何都避开糖
糖是空热量，没有营养价值，所有甜点、饼乾、红糖、蜂蜜、果酱、手摇饮料、在咖啡里加糖都要禁绝，想吃甜食时，只能从水果中摄取糖分。
减重56公斤的减肥达人大熊（郑又铭）想吃蛋糕时，就用同样是甜的苹果代替。可乐也改喝零卡可乐。
夏天即将来临，更要下决心远离手摇饮料。手摇饮料中加的人工果糖甜度高、成本低、溶解快，被大量使用。临床营养学帕克斯（Elizabeth Parks）博士领导的团队最近发表一篇论文在《营养学期刊（Journal of Nutrition）》上，研究建议人们在控制体重时，应限制食用果糖糖浆的食品。因为果糖会形成更多的三酸甘油酯，从而使人更快肥胖。因为其他糖类会经由糖类摄取的交通警察肝脏决定，部份拿来作为能量使用，多余部份储存成肝糖，但果糖会绕过肝脏，进入新陈代谢。
3、不吃餐间的零食
「零食是想要，不是需要，」减肥达人大熊说。
减肥的人会发现，肚子明明不饿，但很想吃东西。这是因为长久以来，嘴馋时，就习惯吃点东西，否则全身不对劲。「饿也是一种习惯，」医师解释。如果每天固定在同一个时间要吃东西，当时身体就会分泌饿素，催促你进食。
一般零食热量高，马上就会反映在体重上。所以你应该清掉饼乾、洋芋片、糖果，准备大量各种蔬果，让吃的东西有变化。
两餐之间也不要隔太久，饿太久就不自觉吃起零食。如果有想吃的冲动，要记得转移注意力。可以去便利店购买所需日常用品如牙膏、牙刷，以满足购买慾来取代食慾。
的确，只有大脑才能减肥。任何一种饮食法只要你遵守，都会有效，重点不是在节食的方法，而是一开始下定决心，最大的挑战是找到动力。
如果真的想减肥，必须找到个配合自己生活的减肥方式。例如，总是加班到很晚，回家和家人聊天时习惯吃宵夜，或是不习惯喝没有味道的饮料等，都是形成肥胖的杀手。
「掌握自己，才能掌握自己的体重，」减肥达人大熊说。
曾以一周1公斤的速度成功减下56公斤的减肥达人大熊回顾自己的减肥史，一点都不神奇。真的只是每餐管好热量、认真执行，形成习惯之後，就用习惯帮忙减肥。
「减肥在於心法，不在於身法，」营养师赵强有感而发。
从事减肥门诊的刘灿宏医生透露，多年来他发现两件事真正对减肥者有帮助。
▼每天量体重
身材标准的总统马英九曾在治国周记透露，他过去30年有3次减肥经验，其中最有效果的方法就是每天量体重。
简志诚也建议，购买到0.1公斤为单位的体重计。一公斤7700卡，因此只要少吃770卡，就可以看到数字往前移动一格，会让人很有动力。
▼写饮食日记
刘灿宏说，常有人认为自己吃不多怎麽还是会胖，等他写下吃什麽，就会发现还吃得不少。也可能因为要记录下来，食物要入口前就会想一想，因此会有效。
除了饮食记录外，刘医师还会建议，也记下每天喝多少水、走几步路（或是几分钟）、心情如何。由此，也得以发现心情与饮食之间的关系，例如心情不好就吃得多，很多人常靠吃来纾压。
转载
Muscle Myths and Fat Facts
By Natasha Vani, MSc., ATCP
Have you ever wondered how long and how intensely you would have to train to turn all that loose body fat into toned muscle? When you stop training, how long will it take before the muscle turns back into fat? Do sit-ups and crunches truly get get rid of your belly and leave you with a firm six-pack? Is it possible to lose fat but not bulk up from weight training? As a health educator I hear questions like this often. In fact, they have been asked so frequently that I’ve realized there is a significant lack of knowledge relating to how training truly affects body composition. To be able to answer any of the above questions we need to first understand the different roles of body fat and muscle. Muscle metamorphosis To begin, it is essential to clarify that it is a complete myth that you can turn fat into muscle with training. Body fat and muscle are two completely different tissues. They have different structures and functions, they react to training in different ways and, simply put, one does not have the capability to turn into the other. Let’s look at each individually: |
Body fat
Body fat is completely related to calories, and the amount that we have is directly influenced by the number of calories consumed versus calories expended. Calories consumed obviously come from the foods we eat. It is important to recognize that when we consume any type of food in excess, whether it is carbohydrates, protein or dietary fat, it will be converted to body fat. The flip side of the equation is calories used or expended. This brings exercise to mind, however, your body also expends calories in other ways. We focus on exercise because it is the method that can be most easily manipulated. Any form of exercise, at any intensity—aerobic training, resistance training, going out for a walk or performing a spring workout—burns calories and is, therefore, better than doing nothing at all. With all of this in mind, it is also important to understand that those thousands and thousands of individual fat cells that give us those nice love handles act as one unit and essentially have three options:
Muscle Muscle is very different from fat. Each muscle is made up of thousands of individual cells, also called muscle fibers. While the number of muscles cells/fibers can not increase, each individual muscle fiber has the potential to increase in size, density and efficiency. These changes may occur together but not necessarily to the same degree, however, all will translate to an increase in strength. |
Unlike fat, strength gains are not related to calories; changes in the muscle
physiology and resulting increases in strength do not occur as a result of
dietary intake. Assuming you are eating a well-balanced diet, changes within your muscles are most
influenced by the direct stresses that you place on each of them individually.
These stresses can be through job-related activity, daily chores, aerobic
activity or strength training. The key factor is that the muscle will only react
if the stress placed on it exceeds the everyday stress it is accustomed to.
Again, this doesn’t mean you need to get to the gym and start lifting weights, however muscle is often associated with weight/resistance training because this is the easiest way to control and monitor the stress being placed on the muscle. It is also very effective because you can isolate any muscle and do so in a safe environment. Complete the Truestar Exercise profile for a personalized strength training plan. |
To help answer your fat vs. muscle questions, take a look at these quick
summaries:
Quick Summary of Fat |
Friday, 20 July 2012
减肥新知 曝光5种另类减肥法
导读：试试这些让你拥有苗条身材的另类减肥的减肥秘方!日本带来一种另类减肥法-“握冰减肥法”，只要拿两瓶小的矿泉水，放入冰箱使它结冰，然后在从冰箱中拿出结冰的矿泉水做运动。试过很多减肥秘方还不奏效?这里有最新另类减肥方法，让你享受不一样的减肥感受!要想在夏天展示苗条身材?现在就开始行动吧!赶快来试试这些让你拥有苗条身材的另类减肥的减肥秘方!
NO.1 握冰减肥
日本带来一种另类减肥法-“握冰减肥法”，只要拿两瓶小的矿泉水，放入冰箱使它结冰，然后在从冰箱中拿出结冰的矿泉水做运动。方法是：将结冰的矿泉水握在手上做运动30秒，然后放下矿泉水瓶等手回温后，再握住矿泉水瓶，重复5次即可。
此另类减肥方法的依据是：因为身体的热能会自动传导给手上失温的地方，这样可以促进血液循环，刺激身体的各个神经中枢。
NO.2 头顶毛巾减肥
在家中时将毛巾折好，放在头上走路，这样就能够产生压力感，便会精神高度紧张，聚精会神在一点，处于无比兴奋状态中。走路时掌握好平衡，不要让毛巾掉下来。因为这样能让你紧张，带来压力，脂肪就能够分解。
NO.3 戴戒指减肥
戴戒指也可以减肥吗?这是用“红色警戒”来帮你，用心理作用提醒你处于减肥时期，什么东西不可以吃，什么时候该运动。只要戴个小小的戒指，它就有减肥的功效，随时提醒你在减肥，既简单又方便。
NO.4 敷冰枕减肥
用毛巾包住冰枕防在肥胖的部位，一个地方5分钟左右，这样有利于身体内毒素的排出以及减少皮下脂肪。不过可别冰过头了，那可是会冻伤的!
NO.5 刷舌头减肥
有个美国人试过，在每餐前后用软毛牙刷刷舌头可以起到降低食欲的效果。因为去掉过厚的舌苔可以增加舌上的味觉神经 、刺激神经的敏感性 、减少食欲，食量可以比正常少一半就已经有饱腹感了。
NO.1 握冰减肥
日本带来一种另类减肥法-“握冰减肥法”，只要拿两瓶小的矿泉水，放入冰箱使它结冰，然后在从冰箱中拿出结冰的矿泉水做运动。方法是：将结冰的矿泉水握在手上做运动30秒，然后放下矿泉水瓶等手回温后，再握住矿泉水瓶，重复5次即可。
此另类减肥方法的依据是：因为身体的热能会自动传导给手上失温的地方，这样可以促进血液循环，刺激身体的各个神经中枢。
NO.2 头顶毛巾减肥
在家中时将毛巾折好，放在头上走路，这样就能够产生压力感，便会精神高度紧张，聚精会神在一点，处于无比兴奋状态中。走路时掌握好平衡，不要让毛巾掉下来。因为这样能让你紧张，带来压力，脂肪就能够分解。
NO.3 戴戒指减肥
戴戒指也可以减肥吗?这是用“红色警戒”来帮你，用心理作用提醒你处于减肥时期，什么东西不可以吃，什么时候该运动。只要戴个小小的戒指，它就有减肥的功效，随时提醒你在减肥，既简单又方便。
NO.4 敷冰枕减肥
用毛巾包住冰枕防在肥胖的部位，一个地方5分钟左右，这样有利于身体内毒素的排出以及减少皮下脂肪。不过可别冰过头了，那可是会冻伤的!
NO.5 刷舌头减肥
有个美国人试过，在每餐前后用软毛牙刷刷舌头可以起到降低食欲的效果。因为去掉过厚的舌苔可以增加舌上的味觉神经 、刺激神经的敏感性 、减少食欲，食量可以比正常少一半就已经有饱腹感了。
Muscle vs. Fat (by David Lige, BHK)
Stepping on the scale is "over weighted." To determine healthy body composition, consider your percentage of body fat in proportion to muscle mass.
Understandably, many of us measure our ideal weight with a scale. Insurance companies and health professionals have used height versus weight scales (body mass indicators, or BMIs) for years to determine overall health. However, these are not always suitably informative because they fail to determine whether a person is muscled or fat.
Scales cannot differentiate between muscle and fat. You will obtain an accurate measurement of your weight, but you do not know how much is lean mass and how much is fat. Lean mass is simply your muscles, bones, connective tissue and organs. The remainder falls into the fat category. You do require a percentage of fat to function, but that consists of only about three per cent of your total body weight.
Studies indicate that, in terms of overall weight, most college-level football players are considered overweight and therefore more susceptible to health risks. In reality, this is far from the truth. The athletes are generally in excellent physical health but have a larger percentage of lean muscle mass.
Proportions Count
When determining your overall health, it’s important to consider your percentage of body fat in proportion to muscle mass. Someone weighing 200 pounds with a body fat percentage of 25 is carrying around 50 pounds of extra fat. That same person weighing 200 pounds with 10 per cent body fat would be carrying around only 20 pounds of fat. This is significant in terms of health, not to mention how exhausting it is to carry around 30 extra pounds of fat. In addition, the person with 50 pounds of fat has only 150 pounds of lean mass to carry that weight, whereas the person with 20 pounds of fat has 180 pounds of lean mass to sustain it. That factor alone will have a dramatic impact on energy level, joint stress and mobility.
Thinner does not always mean healthier, either. Extremely thin people often have a lower-than-desired lean mass percentage. When we do not ingest enough calories, not only do we lose a percentage of our fat, we also diminish the percentage of lean mass. Starvation studies have indicated that parallel losses of lean mass and fatty tissue left subjects with the same percentage of body fat after weeks of starvation. In addition, our metabolic rates diminish as we reduce our percentage of lean mass. Our bodies require far more energy to move lean mass than to move fat. Remember, fatty tissue is an energy source and does not require energy to move. If we have a larger percentage of muscle mass, not only is it easier to move, but we also require more energy to do it. This is why exercise is so important in maintaining a healthy body type. Exercise and movement promotes the utilization of calories as well as the growth of lean muscle mass.
Measuring Up
Fat takes up more than four times as much space as lean muscle mass. So if you want to reduce your size, then reduce your percentage of body fat. An obvious indicator is your waistline. If your pants are becoming baggy but your weight is not changing too much, you know you are heading in the right direction.
Another way to determine body fat is by taking measurements. This is easy to do, cost effective and can be easily monitored. Use a tape measure and record your neck size, chest (just across the nipple line), upper arms around the biceps/triceps region, waist (just below the rib cage, slightly above the navel), thighs and calves. Where applicable, measure both sides of your body and, if possible, measure at the same time of the day. Do this regularly once a week to track your results.
For a professional opinion, have a skin fold measurement conducted. Skin fold measurements are taken by a skin fold caliper at different regions of the body. The caliper obtains an accurate measure of the percentage of body fat by measuring the layer of subcutaneous fat (just below the skin).
What’s Your Ideal Body Fat Percentage?
Remember, body mass index (height-weight) calculators can incorrectly suggest fatness in athletic or muscular people. Keeping this in mind, there is a standard ideal percentage of body fat, which differs between males and females. Use the above tests to better determine your proportion of muscle to fat.
The standard ideal percentage range of fat for males is 10 to 20 percent. Twenty to 25 percent is moderately high, 25 to 30 percent is high and 30 percent and above is considered obese. Females generally need a body fat measurement five to 10 percent higher than males. The ideal range for females is 15 to 25 percent. Twenty-five to 30 percent is moderately high, 30 to 35 percent is very high and above 35 percent is considered obese. Values exceeding 20 percent in males and 25 percent in females may lead to an increase in health problems such as diabetes, high blood pressure and heart disease.
By determining your percentage of body fat in proportion to lean muscle mass, you will have a clearer understanding of what you need to do to be fitand healthy. Do not get caught in the weight trap, but use it as a guide in your quest for health. If you have a high percentage of fat, your overall weight will diminish with a balanced diet and exercise, but remember to fuel those working muscles to increase mass. If you are looking to shed that extra 10 pounds, don’t get too caught up in how much you weigh, but consider your measurements, how you feel and how you look. The mirror is a good indicator of how much good and bad weight we carry. Remember, it is not how much you weigh, but rather what makes up the weight that counts.
The ideal percentage range of fat for males is 10 to 20 percent.
The ideal range for females is 15 to 25 percent.
Thinner does not always mean healthier, either. Extremely thin people often have a lower-than-desired lean mass percentage.
Understandably, many of us measure our ideal weight with a scale. Insurance companies and health professionals have used height versus weight scales (body mass indicators, or BMIs) for years to determine overall health. However, these are not always suitably informative because they fail to determine whether a person is muscled or fat.
Scales cannot differentiate between muscle and fat. You will obtain an accurate measurement of your weight, but you do not know how much is lean mass and how much is fat. Lean mass is simply your muscles, bones, connective tissue and organs. The remainder falls into the fat category. You do require a percentage of fat to function, but that consists of only about three per cent of your total body weight.
Studies indicate that, in terms of overall weight, most college-level football players are considered overweight and therefore more susceptible to health risks. In reality, this is far from the truth. The athletes are generally in excellent physical health but have a larger percentage of lean muscle mass.
Proportions Count
When determining your overall health, it’s important to consider your percentage of body fat in proportion to muscle mass. Someone weighing 200 pounds with a body fat percentage of 25 is carrying around 50 pounds of extra fat. That same person weighing 200 pounds with 10 per cent body fat would be carrying around only 20 pounds of fat. This is significant in terms of health, not to mention how exhausting it is to carry around 30 extra pounds of fat. In addition, the person with 50 pounds of fat has only 150 pounds of lean mass to carry that weight, whereas the person with 20 pounds of fat has 180 pounds of lean mass to sustain it. That factor alone will have a dramatic impact on energy level, joint stress and mobility.
Thinner does not always mean healthier, either. Extremely thin people often have a lower-than-desired lean mass percentage. When we do not ingest enough calories, not only do we lose a percentage of our fat, we also diminish the percentage of lean mass. Starvation studies have indicated that parallel losses of lean mass and fatty tissue left subjects with the same percentage of body fat after weeks of starvation. In addition, our metabolic rates diminish as we reduce our percentage of lean mass. Our bodies require far more energy to move lean mass than to move fat. Remember, fatty tissue is an energy source and does not require energy to move. If we have a larger percentage of muscle mass, not only is it easier to move, but we also require more energy to do it. This is why exercise is so important in maintaining a healthy body type. Exercise and movement promotes the utilization of calories as well as the growth of lean muscle mass.
Measuring Up
Fat takes up more than four times as much space as lean muscle mass. So if you want to reduce your size, then reduce your percentage of body fat. An obvious indicator is your waistline. If your pants are becoming baggy but your weight is not changing too much, you know you are heading in the right direction.
Another way to determine body fat is by taking measurements. This is easy to do, cost effective and can be easily monitored. Use a tape measure and record your neck size, chest (just across the nipple line), upper arms around the biceps/triceps region, waist (just below the rib cage, slightly above the navel), thighs and calves. Where applicable, measure both sides of your body and, if possible, measure at the same time of the day. Do this regularly once a week to track your results.
For a professional opinion, have a skin fold measurement conducted. Skin fold measurements are taken by a skin fold caliper at different regions of the body. The caliper obtains an accurate measure of the percentage of body fat by measuring the layer of subcutaneous fat (just below the skin).
What’s Your Ideal Body Fat Percentage?
Remember, body mass index (height-weight) calculators can incorrectly suggest fatness in athletic or muscular people. Keeping this in mind, there is a standard ideal percentage of body fat, which differs between males and females. Use the above tests to better determine your proportion of muscle to fat.
The standard ideal percentage range of fat for males is 10 to 20 percent. Twenty to 25 percent is moderately high, 25 to 30 percent is high and 30 percent and above is considered obese. Females generally need a body fat measurement five to 10 percent higher than males. The ideal range for females is 15 to 25 percent. Twenty-five to 30 percent is moderately high, 30 to 35 percent is very high and above 35 percent is considered obese. Values exceeding 20 percent in males and 25 percent in females may lead to an increase in health problems such as diabetes, high blood pressure and heart disease.
By determining your percentage of body fat in proportion to lean muscle mass, you will have a clearer understanding of what you need to do to be fitand healthy. Do not get caught in the weight trap, but use it as a guide in your quest for health. If you have a high percentage of fat, your overall weight will diminish with a balanced diet and exercise, but remember to fuel those working muscles to increase mass. If you are looking to shed that extra 10 pounds, don’t get too caught up in how much you weigh, but consider your measurements, how you feel and how you look. The mirror is a good indicator of how much good and bad weight we carry. Remember, it is not how much you weigh, but rather what makes up the weight that counts.
The ideal percentage range of fat for males is 10 to 20 percent.
The ideal range for females is 15 to 25 percent.
Thinner does not always mean healthier, either. Extremely thin people often have a lower-than-desired lean mass percentage.
Wednesday, 18 July 2012
Body Composition and Percent Body Fat
The most common methods to measure body composition and body fat
There are many methods of assessing a person's body fat percent and lean mass. The most common methods include the following.
Because underwater weighting it is complicated and cumbersome and requires special equipment, most exercise physiologists use simple skinfold measurements to determine body fat percent. The American College of Sports Medicine says that when performed by a trained, skilled, tester, they are up to 98% accurate.
Athletes tend to be at low end of this scale due to their increased lean weight (muscle mass). While low levels of body fat seem to be related to improved performance, body composition alone is not a great predictor of sports success. A linebacker needs to have enough body mass (lean and fat weight) to generate high forces and avoid injury. Body fat among elite athletes vary largely by sport. There is little evidence of any benefit when men drop under 8% and women drop under 14 percent body fat.
The female athlete triad refers specifically to three related health problems often found in women athletes:
What Is Body Composition
Body composition is the term used to describe the different components that, when taken together, make up a person's body weight. The human body is composed of a variety of different tissue types including lean tissues (muscle, bone, and organs) that are metabolically active, and fat (adipose) tissue that is not.Body Weight Measurements
Standard body weight scales provide a measure of total weight, but don't determine the lean-to-fat ratio of that weight. Standing on most scales can tell you only if you weigh more than the average person, but not if that weight is fat or muscle. Based only on scale weight, a 250-pound athlete with 8% body fat may be considered "overweight" by a typical weight chart. Such charts are not a good indication of ideal body weight for general health or for athletic performance.There are many methods of assessing a person's body fat percent and lean mass. The most common methods include the following.
Underwater Weighing - Hydrostatic Weighing
One method of body composition analysis in which a person is weighed while submerged in a large tank of water is called underwater or hydrostatic weighing This method of determining body composition relies on Archimedes' Principle of displacement which states:- The density of fat mass and fat-free mass are constant
- Lean tissue is more dense than water
- Fat tissue is less dense than water.
- Therefore person with more body fat will weigh less underwater and be more buoyant.
Because underwater weighting it is complicated and cumbersome and requires special equipment, most exercise physiologists use simple skinfold measurements to determine body fat percent. The American College of Sports Medicine says that when performed by a trained, skilled, tester, they are up to 98% accurate.
Bioelectrical Impedance
Bioelectrical Impedance is another method of assessing body fat percentage. There are a variety of body composition and body fat analyzers and scales available for home use that provide more than just total weight measurements. These devices determine total weight, the percent and amount of body fat, muscle mass, water, and even bone mass. While the readings can be affected by hydration levels, food intake, skin temperature, and other factors, if you follow the directions and take the reading under similar conditions, you will obtain the best results.BMI - Body Mass Index
BMI or Body Mass Index, is another method of estimating a person's body fat percentage based upon simple weight and height measurements. While the BMI calculation is an indirect measurement, it has been found to be a fairly reliable indicator of body fat measures in most people. Although some studies still question the accuracy of the BMI method of body fat measurement, especially for athletes.Ideal Body Weight and Percent Body Fat
The ideal weight and fat-lean ratio varies considerably for men and women and by age, but the minimum percent of body fat considered safe for good health is 5 percent for males and 12% for females. The average adult body fat is closer to 15 to 18% for men and 22 to 25% for women.Athletes tend to be at low end of this scale due to their increased lean weight (muscle mass). While low levels of body fat seem to be related to improved performance, body composition alone is not a great predictor of sports success. A linebacker needs to have enough body mass (lean and fat weight) to generate high forces and avoid injury. Body fat among elite athletes vary largely by sport. There is little evidence of any benefit when men drop under 8% and women drop under 14 percent body fat.
How Low Is Too Low?
While the average body fat percent in the United States and Europe is increasing, extremely low body fat percent is also a health problem. The female athlete triad highlights the problem. Women athletes who lose too much fat risk injury, decreased performance and health issues.The female athlete triad refers specifically to three related health problems often found in women athletes:
- Eating disorders and low energy availability.
- Amenorrhea and menstrual disorders.
- Decreased bone mass and increased risk of stress fractures and osteoporosis.
How Much Body Fat Is Too Much?
Just as too little body fat can cause physiological complications, too much body fat is also harmful. For men over 25% and women over 32% fat there is a dramatic correlation with illness and disease.Isn't Body Composition Genetic?
Some aspects of your body composition are genetic (where you store fat), but most fat increase is related to lifestyle.Can I Change My Body Composition?
Yes. To increase or decrease your percent of body fat you need to create the right balance between the calories in and calories out. The best way to do this is to decrease daily calories by about 500 and increase your exercise. Aerobic exercise along with strength training is ideal. If you are beginning a new exercise program, you are advised to first consult your physician.喝水让你快速减肥瘦身
喝水让你快速减肥瘦身
其实生活中，经常听说喝水会胖的. 其实那是喝水的方法不正确导致身体水肿的效果，然而我们怎样利用喝水才能快速减肥瘦身呢！只要我们掌握喝水的正确方法，水可是排毒的，才能让自己的体重不会在上升！
清晨起床后空腹喝一温热的白开水，会让你肚子里沉积的废物排出体内，这样你就不会有小楠肚了！
餐前喝水减胃口，饿和渴的感觉都因组织胺的作用而起，如果不喝一些水的话，就可能过度进食，造成肥胖。 餐前半小时喝水有助于减弱身体对渴与饿的需要，餐前喝水，进食量会明显减少，时间长了，胃口就小了，胃口小了，小楠肚就没有了！从而也达到了减肥的效果。
下午喝水减赘肉，肥胖最主要的表现形式就是赘肉，这都是因为坐久了导致的，而下午茶时分，在人最累，最疲乏的时候喝一杯茶，不仅可以解乏，还可以帮助体内的新陈代谢，从而达到减肥的效果。
怎么样以上我们学习了如何正确的喝水让你快速减肥瘦身的技巧，只要我们合理的饮用水，就会达到减肥效果哟！
其实生活中，经常听说喝水会胖的. 其实那是喝水的方法不正确导致身体水肿的效果，然而我们怎样利用喝水才能快速减肥瘦身呢！只要我们掌握喝水的正确方法，水可是排毒的，才能让自己的体重不会在上升！
清晨起床后空腹喝一温热的白开水，会让你肚子里沉积的废物排出体内，这样你就不会有小楠肚了！
餐前喝水减胃口，饿和渴的感觉都因组织胺的作用而起，如果不喝一些水的话，就可能过度进食，造成肥胖。 餐前半小时喝水有助于减弱身体对渴与饿的需要，餐前喝水，进食量会明显减少，时间长了，胃口就小了，胃口小了，小楠肚就没有了！从而也达到了减肥的效果。
下午喝水减赘肉，肥胖最主要的表现形式就是赘肉，这都是因为坐久了导致的，而下午茶时分，在人最累，最疲乏的时候喝一杯茶，不仅可以解乏，还可以帮助体内的新陈代谢，从而达到减肥的效果。
怎么样以上我们学习了如何正确的喝水让你快速减肥瘦身的技巧，只要我们合理的饮用水，就会达到减肥效果哟！
Tuesday, 17 July 2012
Slimming Massage for Obese Patients With PCOS - Natural Ways in Treating Polycystic Ovarian Syndrome
By Puneet Aggarwal
Massage therapy is indeed a great option in treating diseases and promoting overall health of a certain individual. Aside from the fact that massage therapy aids in breaking down lactic acid, new studies also proved that massage can also be very beneficial to obese patients with polycystic ovarian syndrome.
Since obesity affects a large percentage of woman with polycystic ovarian syndrome, most treatments of PCOS mainly focuses on the weight reduction of patients. Obesity is really a big problem in size, physical and emotional aspect, as well as the fact that it triggers the disease to progress more on its severe form.
Obesity is always attached with insulin resistance, and so with other symptoms of PCOS like acne and hirsutism. The immediate action for this symptom will result also to other symptoms to be relieved and thus the disease progression is controlled. When obesity is uncontrolled, progresses and does not change, the chances of developing more complications like fertility and ovulation problems are possible. In that event, physical aspect would not only be your concern, but depression will follow as well as mood swings.
Slimming massage is a new study about massage therapy and has been known to have great effects on weight reduction and weight control with many individuals who are obese, over weight and those with PCOS disease. It is the healthiest method one can ever have to attain weight lost. However, like other slimming and weight reduction plans, it must go along with a proper diet, sports and exercise.
Like other types of massage, slimming massage promotes blood circulation and blood oxygenation. It also aids in the exchange of useful substances between the bloodstream and the connective tissue, thus enhancing more the blood transport to different muscle groups. During a certain exercise, your muscles are strained, and with the aid of massage, the muscle is restored to a healthy condition. In this event, oxygenation is enhanced and the muscles tend to grow in size. Big muscles means high amount of calories are burn. This means that it really aids in weight reduction of a certain individual.
Furthermore, certain persons may not be able to undergo a slimming massage; especially that slimming massage is conducted on a fast and rhythmic pattern. The fast and rhythmic pattern will help in the breaking down of subcutaneous tissue, thus losing weight is possible as well as getting rid of cellulite formation. The following are persons who are not allowed with this type of massage; a. cancer patients, b. pregnant woman of the first trimester, c. varicose veins, d. infectious disease, e. fever and wounds.
Article Source: http://EzineArticles.com/6072328
Massage therapy is indeed a great option in treating diseases and promoting overall health of a certain individual. Aside from the fact that massage therapy aids in breaking down lactic acid, new studies also proved that massage can also be very beneficial to obese patients with polycystic ovarian syndrome.
Since obesity affects a large percentage of woman with polycystic ovarian syndrome, most treatments of PCOS mainly focuses on the weight reduction of patients. Obesity is really a big problem in size, physical and emotional aspect, as well as the fact that it triggers the disease to progress more on its severe form.
Obesity is always attached with insulin resistance, and so with other symptoms of PCOS like acne and hirsutism. The immediate action for this symptom will result also to other symptoms to be relieved and thus the disease progression is controlled. When obesity is uncontrolled, progresses and does not change, the chances of developing more complications like fertility and ovulation problems are possible. In that event, physical aspect would not only be your concern, but depression will follow as well as mood swings.
Slimming massage is a new study about massage therapy and has been known to have great effects on weight reduction and weight control with many individuals who are obese, over weight and those with PCOS disease. It is the healthiest method one can ever have to attain weight lost. However, like other slimming and weight reduction plans, it must go along with a proper diet, sports and exercise.
Like other types of massage, slimming massage promotes blood circulation and blood oxygenation. It also aids in the exchange of useful substances between the bloodstream and the connective tissue, thus enhancing more the blood transport to different muscle groups. During a certain exercise, your muscles are strained, and with the aid of massage, the muscle is restored to a healthy condition. In this event, oxygenation is enhanced and the muscles tend to grow in size. Big muscles means high amount of calories are burn. This means that it really aids in weight reduction of a certain individual.
Furthermore, certain persons may not be able to undergo a slimming massage; especially that slimming massage is conducted on a fast and rhythmic pattern. The fast and rhythmic pattern will help in the breaking down of subcutaneous tissue, thus losing weight is possible as well as getting rid of cellulite formation. The following are persons who are not allowed with this type of massage; a. cancer patients, b. pregnant woman of the first trimester, c. varicose veins, d. infectious disease, e. fever and wounds.
Article Source: http://EzineArticles.com/6072328
喝酸奶排毒减肥涨cup
巧喝酸奶排毒减肥涨cup
很多女性喜欢喝酸奶，一个重要的原因就是认为不管喝多少，都不会发胖。却不知它喝对了也可以丰胸呢。酸奶确实有很有效的减肥效果，主要是因为它含有大量活性乳酸菌，能够有效地调节体内菌群平衡，促进胃肠蠕动。
按照下面的方法喝酸奶，不仅能让你两周快速掉10斤，而且具有丰胸效果哦！
三种酸奶喝法既减肥又丰胸：
方法一：酸奶+练乳+一份青木瓜150毫升无糖酸奶，搭配两匙练乳，搅拌后倒入青木瓜汁。可即食，可放入冰箱冰冻，口感更好。
方法二：酸奶+练乳每天餐前用150毫升酸奶，搭配两匙练乳，搅拌均匀即可食用。抑郁症的临床表现
方法三：酸奶+练乳+胸部按摩
调配钦品时可多制一些，每晚沐浴过后，将其涂在胸部，顺时针逆时针交替按摩。最少15分钟，以胸部感觉发热为好。
酸奶每天应该饮用多少?
早上一杯牛奶，晚上一杯酸奶是最为理想的。但是有些人特别喜爱酸奶，往往在餐后大量喝酸奶，可能造成体重增加。这是因为酸奶本身也含有一定热量，饭后喝酸奶就等于额外摄入这些热量，引起了体重上升。因此，除婴幼儿外，各类人群均可提倡每天饮用1-2杯酸奶(125-250毫升)为好，最好饭后半小时到一个小时饮用，可调节肠道菌群，对身体健康有利。 酸奶可以温热后饮用 有说法是酸奶不宜加热，是担心杀死酸奶中最有价值的乳酸菌，它的作用是产生乳酸，使肠道的酸性增加，且可以抑制腐败菌生长和减弱腐败菌在肠道中产生毒素若只把酸奶进行加温处理，反而会增加乳酸菌的活性，其特有的保健作用会更大。因此说酸奶是可以加温后饮用的。可以把酸奶连袋放入45℃左右的温水中ss缓慢加温，随着加温晃动，等奶袋手感温热了，就可以饮用了。 明星减肥丰胸都靠它.
酸奶并非喝多少都不会胖，它本身也含有一定的热量，如果在原有膳食基础上额外多吃，同样会引起体重增加。最好的办法是选择标有脱脂和低热量字样的酸奶，虽然它们的味道不如全脂酸奶那么浓郁醇厚，可是热量低，不会使热量在体内很快堆积而发胖。 而青木瓜自古就是第一丰胸佳果，林熙蕾、徐怀钰都食用它来丰胸。因为其中含量丰富的木瓜酵素和维生素a能刺激女性荷尔蒙分泌，有助丰胸，木瓜酵素还可分解蛋白质，促进身体对蛋白质的吸收，搭配肉类食用，效果最佳。
很多女性喜欢喝酸奶，一个重要的原因就是认为不管喝多少，都不会发胖。却不知它喝对了也可以丰胸呢。酸奶确实有很有效的减肥效果，主要是因为它含有大量活性乳酸菌，能够有效地调节体内菌群平衡，促进胃肠蠕动。
按照下面的方法喝酸奶，不仅能让你两周快速掉10斤，而且具有丰胸效果哦！
三种酸奶喝法既减肥又丰胸：
方法一：酸奶+练乳+一份青木瓜150毫升无糖酸奶，搭配两匙练乳，搅拌后倒入青木瓜汁。可即食，可放入冰箱冰冻，口感更好。
方法二：酸奶+练乳每天餐前用150毫升酸奶，搭配两匙练乳，搅拌均匀即可食用。抑郁症的临床表现
方法三：酸奶+练乳+胸部按摩
调配钦品时可多制一些，每晚沐浴过后，将其涂在胸部，顺时针逆时针交替按摩。最少15分钟，以胸部感觉发热为好。
酸奶每天应该饮用多少?
早上一杯牛奶，晚上一杯酸奶是最为理想的。但是有些人特别喜爱酸奶，往往在餐后大量喝酸奶，可能造成体重增加。这是因为酸奶本身也含有一定热量，饭后喝酸奶就等于额外摄入这些热量，引起了体重上升。因此，除婴幼儿外，各类人群均可提倡每天饮用1-2杯酸奶(125-250毫升)为好，最好饭后半小时到一个小时饮用，可调节肠道菌群，对身体健康有利。 酸奶可以温热后饮用 有说法是酸奶不宜加热，是担心杀死酸奶中最有价值的乳酸菌，它的作用是产生乳酸，使肠道的酸性增加，且可以抑制腐败菌生长和减弱腐败菌在肠道中产生毒素若只把酸奶进行加温处理，反而会增加乳酸菌的活性，其特有的保健作用会更大。因此说酸奶是可以加温后饮用的。可以把酸奶连袋放入45℃左右的温水中ss缓慢加温，随着加温晃动，等奶袋手感温热了，就可以饮用了。 明星减肥丰胸都靠它.
酸奶并非喝多少都不会胖，它本身也含有一定的热量，如果在原有膳食基础上额外多吃，同样会引起体重增加。最好的办法是选择标有脱脂和低热量字样的酸奶，虽然它们的味道不如全脂酸奶那么浓郁醇厚，可是热量低，不会使热量在体内很快堆积而发胖。 而青木瓜自古就是第一丰胸佳果，林熙蕾、徐怀钰都食用它来丰胸。因为其中含量丰富的木瓜酵素和维生素a能刺激女性荷尔蒙分泌，有助丰胸，木瓜酵素还可分解蛋白质，促进身体对蛋白质的吸收，搭配肉类食用，效果最佳。
Monday, 16 July 2012
清晨1杯水排毒助减肥
清晨第1杯水排毒通畅助减肥
正常情况下，为了保持身体的水分平衡，人的一天中应该喝8杯水。“一日之计在于晨”，清晨第一杯水就显得尤为重要。 我们知道，夜晚人在睡觉的时候从皮肤、呼吸、尿中消耗了大量的水分，早上身体就会处于生理性缺水的状态，因此，晨起需要喝一杯水来补充代谢所消耗的水分；另外，在补充水分的同时，晨起喝水还能刺激肠胃的蠕动，湿润肠道、防止便秘。
爱美的女性更需要这杯水，因为早上喝水可以促进血液循环，帮助排除体内毒素、滋润皮肤，让皮肤变得水灵灵的！ 那这一杯健康水到底该喝什么？
白开水-最好的选择
虽然说早上喝水的选择有很多，但是白开水仍然是最好的选择。它是天然状态的水经过多层净化后煮沸而来，水中还有钙镁等无机盐类，而水中的微生物已经被杀死。另外白开水中不含有蛋白质、脂肪、碳水化合物，既能补充细胞水分，又能较低血液粘稠度，利于排尿。通常饮用白开水半个小时以后，身体就会排出前一夜的代谢物。也不回影响早餐食欲。
需要注意的是，早上不宜喝冰水。
盐水-便秘者适用 此盐水为淡盐水，就是在白开水中加入适量的盐，以喝不出咸味为标准，切忌不宜过咸，否则会加重高渗性脱水，令人感到口干。众所周知，盐水具有清肠、通便的作用，因此，清晨饮用淡盐水即可缓解便秘症状。此外，淡盐水的其他功效与白开水相差无几。 需要特别注意的是，高血压、糖尿病、心脑血管疾病、肾功异常的患者要严格禁用淡盐水作为清晨空腹的第一杯水。因为早晨时人体血压升高的第一个高峰期，盐水会使血压更高。
柠檬水-时尚不实用 柠檬水一般是用在白开水中加入柠檬而制成，这样就使白开水中增加了维生素和柠檬酸。从好的方面来看，柠檬酸可以有效的刺激肠胃分泌胃酸，增加食欲，也不会阻碍细胞对水分的吸收。但是，从另外一方面来说，长期服用柠檬水会引起钙的流失，并且胃酸分泌过多。胃肠溃疡者都要慎喝柠檬水。 因此，两方面对比而言，柠檬水时尚但是不实用。
蜂蜜水-睡前一杯水 早上空腹状态下喝蜂蜜水，容易使体内酸性增加，时间长了就会就会胃酸过多而得胃溃疡或十二指肠溃疡。不过蜂蜜水具有通便秘，养皮肤的功效，因此，便秘者可适当饮用蜂蜜水，但不宜长期饮用。 另外，据分析，蜂蜜含有丰富的镁，能调节心理、消除紧张、减轻压力，对女性很有帮助；同时它富含的b族维生素，具有舒缓安眠的作用，因此建议女性可以再晚上睡前饮用蜂蜜水。
牛奶-穿肠而过营养流失 牛奶不是“第一杯”。空腹喝牛奶不过是“穿肠而过”，胃来不及消化，小肠来不及吸收，牛奶的营养价值也就无从体现，还有人出现肠胃胀气等过敏反应，更把好事变成坏事。
果汁、可乐等-最坏的选择.
果汁、可乐、咖啡等类饮品，不应该作为清晨的第一杯水。因为这类饮品含有糖、脂肪、蛋白质，饮用后需要消化和吸收，不但会加重肠胃的负担，还会失去清晨第一杯水清扫体内环境的作用，更加不能有效的补充水份，因此，极其不利于身体健康。
清晨第一杯水关键词 空腹：在进餐之前喝水，否则就起不到促进血液循环、冲刷肠胃等效果。 慢饮：小口吞咽。饮水速度过猛对身体非常不利，可能引起血压降低和脑水肿，导致头痛、恶心、呕吐。
300毫升：清晨起床时是新的一天身体补充水份的关键时刻，喝300毫升的水最佳。 每天：一个健康的人每天至少要喝7-8杯水（约2.5升），运动量大或天气炎热时，饮水量就要相应增多.
正常情况下，为了保持身体的水分平衡，人的一天中应该喝8杯水。“一日之计在于晨”，清晨第一杯水就显得尤为重要。 我们知道，夜晚人在睡觉的时候从皮肤、呼吸、尿中消耗了大量的水分，早上身体就会处于生理性缺水的状态，因此，晨起需要喝一杯水来补充代谢所消耗的水分；另外，在补充水分的同时，晨起喝水还能刺激肠胃的蠕动，湿润肠道、防止便秘。
爱美的女性更需要这杯水，因为早上喝水可以促进血液循环，帮助排除体内毒素、滋润皮肤，让皮肤变得水灵灵的！ 那这一杯健康水到底该喝什么？
白开水-最好的选择
虽然说早上喝水的选择有很多，但是白开水仍然是最好的选择。它是天然状态的水经过多层净化后煮沸而来，水中还有钙镁等无机盐类，而水中的微生物已经被杀死。另外白开水中不含有蛋白质、脂肪、碳水化合物，既能补充细胞水分，又能较低血液粘稠度，利于排尿。通常饮用白开水半个小时以后，身体就会排出前一夜的代谢物。也不回影响早餐食欲。
需要注意的是，早上不宜喝冰水。
盐水-便秘者适用 此盐水为淡盐水，就是在白开水中加入适量的盐，以喝不出咸味为标准，切忌不宜过咸，否则会加重高渗性脱水，令人感到口干。众所周知，盐水具有清肠、通便的作用，因此，清晨饮用淡盐水即可缓解便秘症状。此外，淡盐水的其他功效与白开水相差无几。 需要特别注意的是，高血压、糖尿病、心脑血管疾病、肾功异常的患者要严格禁用淡盐水作为清晨空腹的第一杯水。因为早晨时人体血压升高的第一个高峰期，盐水会使血压更高。
柠檬水-时尚不实用 柠檬水一般是用在白开水中加入柠檬而制成，这样就使白开水中增加了维生素和柠檬酸。从好的方面来看，柠檬酸可以有效的刺激肠胃分泌胃酸，增加食欲，也不会阻碍细胞对水分的吸收。但是，从另外一方面来说，长期服用柠檬水会引起钙的流失，并且胃酸分泌过多。胃肠溃疡者都要慎喝柠檬水。 因此，两方面对比而言，柠檬水时尚但是不实用。
蜂蜜水-睡前一杯水 早上空腹状态下喝蜂蜜水，容易使体内酸性增加，时间长了就会就会胃酸过多而得胃溃疡或十二指肠溃疡。不过蜂蜜水具有通便秘，养皮肤的功效，因此，便秘者可适当饮用蜂蜜水，但不宜长期饮用。 另外，据分析，蜂蜜含有丰富的镁，能调节心理、消除紧张、减轻压力，对女性很有帮助；同时它富含的b族维生素，具有舒缓安眠的作用，因此建议女性可以再晚上睡前饮用蜂蜜水。
牛奶-穿肠而过营养流失 牛奶不是“第一杯”。空腹喝牛奶不过是“穿肠而过”，胃来不及消化，小肠来不及吸收，牛奶的营养价值也就无从体现，还有人出现肠胃胀气等过敏反应，更把好事变成坏事。
果汁、可乐等-最坏的选择.
果汁、可乐、咖啡等类饮品，不应该作为清晨的第一杯水。因为这类饮品含有糖、脂肪、蛋白质，饮用后需要消化和吸收，不但会加重肠胃的负担，还会失去清晨第一杯水清扫体内环境的作用，更加不能有效的补充水份，因此，极其不利于身体健康。
清晨第一杯水关键词 空腹：在进餐之前喝水，否则就起不到促进血液循环、冲刷肠胃等效果。 慢饮：小口吞咽。饮水速度过猛对身体非常不利，可能引起血压降低和脑水肿，导致头痛、恶心、呕吐。
300毫升：清晨起床时是新的一天身体补充水份的关键时刻，喝300毫升的水最佳。 每天：一个健康的人每天至少要喝7-8杯水（约2.5升），运动量大或天气炎热时，饮水量就要相应增多.
10 Tips How to Lose Weight Effectively
Known nutritionists have developed 10 tips how to lose weight effectively. Everyone knows that to start a diet – a simple affair, it now can hold out until the end is not for everyone. A lot of people tried a lot of plans and programs, they begin to understand that the issue is not in the diet, but in something else. The problem often lies in themselves, in their insecurity in their own abilities and the inability to avoid the temptations. And to get the desired result, follow 10 tips how to lose weight effectively:
1. Acceleration of metabolism promotes weight loss.
This is best done in the morning to do exercises. Morning exercise decreases
appetite and burns calories all day. Racewalking, jogging or swimming in the
beginning of the day will inspire you with cheerfulness for the whole day. To
further stimulate the fat burning process do not forget to turn off in exercises
the strength exercise.
2. To lose fat and tone muscles in the lead,
try to rotate different fitness programs during the week. Many people make the
common mistake: limited to one set of exercises and fitness activities for them
to become routine. Of course, it is often difficult to find time for any
exercises, except for torso rotation and tilt. It is recommended to change the
training program every 4-6 weeks.
3. Diet provides for the restriction and
modification of the usual food. Without a good incentive going. Do you have this
incentive? Ask yourself the question: What benefits will I lose
weight?
If no answer or you do not believe in it, you
lack stimulus. Do not sit on a diet until you find it. Trying to lose
weight without a clear idea about the benefits of such behavior – a waste
of time.
4. Dietary food should be balanced and include
all the necessary nutrients. Otherwise, the body begins to experience a lack of
vitamins and burn muscle tissue instead of fat. As a result, the metabolism
slows down and, consequently, you can not lose weight so
effectively.
5. Do not say you will never eat chocolate, ice
cream or chips. Forbidden fruit is known to be sweet. It is better to imagine
that you temporarily from their “resting”, and enjoy them will be later.
6. Not starve! From the fact that the stomach
is suffering, it is possible to give in and eat everything that is in the house.
The feeling of hunger does not mean that you need urgently starve candy or fried
meat. There products are more useful that figure does not hurt.
7. Buy a steamer. Welded steamed vegetables –
most useful for health. Food retains almost all the natural nutrients. Even if
you eat too much, you will not feel such gravity as after a fatty meal.
8. Keep a large glass of water at each point of
your stay in during the day: beside the bed, the kitchen, lounge, in the
workplace. В Because you must drink 2 l. of water per day.
9. In Latin America, fat people are rare.
Think, why? Because they have there at ten dance classes for one quarter. In
America, a woman attending a dance club, meets less frequently. We advise you to
include music and at home even discover the salsa, though street-jazz, and
although trip-hop. Minus 800 kcal per hour.
10. Satisfactory results are achieved with bath
with sea salt. They push the water-salt metabolism, and the excess liquid is
removed from the body, and we grow thin. One pound of sea salt dissolved in
water for bathing. Note that the water temperature should not exceed 30-34
degrees.
Sunday, 15 July 2012
减肥新知：吃谷类早餐有利于女性减肥
最新研究显示，在保持健康体重方面，吃谷类早餐的女性占有优势。某医学研究中心对2379名少女进行了10年的追踪调查，这些少女年龄在9到19岁之间，该项调查要求受试者记录在这10年中不同时间段连续3天的饮食。
研究人员在对这些评估进行统计研究后发现，不管少女年龄和运动状况如何，每周吃三次或三次以上谷类早餐的人，比不吃的身体密度指标要低;而那些早餐吃其他食物的人，身体密度指标则介于前两者中间。
另外，常吃早餐的人倾向于定时吃三餐，较少在三餐间吃零食，她们的食物摄入中，脂肪和胆固醇明显的低，而钙和纤维明显的高。另外一项研究是某大学进行的全国健康和营养调查。在4218名接受调查的成年男女中，77%的人习惯吃早饭，其中22%的人喜欢吃即食谷物。
在女性中，即使考虑到锻炼和总热量摄入等因素，吃谷物早餐的人体重超重的概率仍比不吃早饭的人低30%。但是，喜欢其他早餐食品的女性的超重概率与不吃早饭的女性类似。但谷物早餐在维持女性体重方面的优势在男性中却不明显。
目前尚不清楚谷物是否对体重控制有直接作用，同时，这两项研究也没有区分不同糖分含量的即食谷物。研究人员认为，很多盒装即食谷物里富含的纤维、维生素和矿物质成分可能有一定的功劳，而糖分高的谷物，必定不是健康早餐的好选择;同时，研究人员也注意到，倒入谷物一起吃的牛奶可能也有一定作用。牛奶富含钙，钙也有助于控制脂肪。
研究人员在对这些评估进行统计研究后发现，不管少女年龄和运动状况如何，每周吃三次或三次以上谷类早餐的人，比不吃的身体密度指标要低;而那些早餐吃其他食物的人，身体密度指标则介于前两者中间。
另外，常吃早餐的人倾向于定时吃三餐，较少在三餐间吃零食，她们的食物摄入中，脂肪和胆固醇明显的低，而钙和纤维明显的高。另外一项研究是某大学进行的全国健康和营养调查。在4218名接受调查的成年男女中，77%的人习惯吃早饭，其中22%的人喜欢吃即食谷物。
在女性中，即使考虑到锻炼和总热量摄入等因素，吃谷物早餐的人体重超重的概率仍比不吃早饭的人低30%。但是，喜欢其他早餐食品的女性的超重概率与不吃早饭的女性类似。但谷物早餐在维持女性体重方面的优势在男性中却不明显。
目前尚不清楚谷物是否对体重控制有直接作用，同时，这两项研究也没有区分不同糖分含量的即食谷物。研究人员认为，很多盒装即食谷物里富含的纤维、维生素和矿物质成分可能有一定的功劳，而糖分高的谷物，必定不是健康早餐的好选择;同时，研究人员也注意到，倒入谷物一起吃的牛奶可能也有一定作用。牛奶富含钙，钙也有助于控制脂肪。
Your BMI – is it fat or muscle? Surprising pictures – your weight has little to do with your body fat
Here is a compilation of body images to (hopefully) shock you into exercising, especially if you are older. And – if you already are, give yourself pat on the back.
Did you know that after the age of 30 – you lose 250 grams per year of muscle and gain 500 grams of fat?
Point 1: Weight on the scale does not indicate a healthy body fat.
I love this image from Jason Seib‘s post on his client Deb’s transformation. Deb stayed the same weight, but leaned out considerably. And is now impressively strong.
This woman is 9 bls (4kg) heavier – yet looks leaner, especially in the abdomen
5 pounds of fat takes up THREE TIMES as much space as 5 pounds of muscle. If you’re shedding fat and gaining muscle your weight might not change but your clothes will fit better and you’ll look trim and fit.
Taking a look on the inside – DXA scan
A DXA (DeXA) scan (dual-energy x-ray absorptiometry) is a low dose x-ray known as DXA, to determine percent fat. DXA can be used to estimate bone density, lean mass and fat mass.
Here is a cool colour pic of a DXA scan
From this article: BMI scale not accurate measure for obesity
2 men – exactly the same BMI (What is BMI? – it is a ratio of weight to height, it does not tell you if that weight is healthy muscle, or unhealthy fat) DXA images below are of two adults with the same BMI. While their weight and height may be similar, resulting in the same BMI, the person on the right has twice as much body fat as the person on the left. DXA images allow doctors to analyse bone density, lean mass and fat mass.
Man on left:
Muscle Mass 88.7 kg
Fat Mass 13.8 kg
Bone Mass 3.8 kg
Body Fat 13%
Total Weight 106.3 kg
Height 1.83 m
Man on right:
Muscle Mass 69.5 kg
Fat Mass 25.8 kg
Bone Mass 2.8 kg
Body Fat 26.3%
Total weight 98.1 kg
Height 1.76 m
Many top athletes for example some of New Zealand's rugby players would measure obese according to their BMI. For example Sonny Bill Williams has a BMI of 29 – bordering on obese (height 6’4″, weight 238lbs)
And now for an amazing cross section of a leg: an aging triathlete, compared to a couch potato. A graphic illustration of the importance of keeping active – particularly strength exercise to maintain muscle mass
The Incredible un-aging athlete from this study Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes
And here is a rather sobering view of the inside if you are very overweight
Crushed lungs, strained joints and a swollen heart – the extraordinary scans that reveal what being fat does to you
Take home message – keep up with your weight resistant exercise and eat real food
Did you know that after the age of 30 – you lose 250 grams per year of muscle and gain 500 grams of fat?
Point 1: Weight on the scale does not indicate a healthy body fat.
I love this image from Jason Seib‘s post on his client Deb’s transformation. Deb stayed the same weight, but leaned out considerably. And is now impressively strong.
- Waist went from 32.75 inches to 30 inches.
- Chest went from 39.75 inches to 37.25 inches.
- Hips went from 36 inches to 34 inches.
- Upper arm went from 11.25 inches to 10.75 inches.
This woman is 9 bls (4kg) heavier – yet looks leaner, especially in the abdomen
5 pounds of fat takes up THREE TIMES as much space as 5 pounds of muscle. If you’re shedding fat and gaining muscle your weight might not change but your clothes will fit better and you’ll look trim and fit.
Taking a look on the inside – DXA scan
A DXA (DeXA) scan (dual-energy x-ray absorptiometry) is a low dose x-ray known as DXA, to determine percent fat. DXA can be used to estimate bone density, lean mass and fat mass.
Here is a cool colour pic of a DXA scan
From this article: BMI scale not accurate measure for obesity
2 men – exactly the same BMI (What is BMI? – it is a ratio of weight to height, it does not tell you if that weight is healthy muscle, or unhealthy fat) DXA images below are of two adults with the same BMI. While their weight and height may be similar, resulting in the same BMI, the person on the right has twice as much body fat as the person on the left. DXA images allow doctors to analyse bone density, lean mass and fat mass.
Man on left:
Muscle Mass 88.7 kg
Fat Mass 13.8 kg
Bone Mass 3.8 kg
Body Fat 13%
Total Weight 106.3 kg
Height 1.83 m
Man on right:
Muscle Mass 69.5 kg
Fat Mass 25.8 kg
Bone Mass 2.8 kg
Body Fat 26.3%
Total weight 98.1 kg
Height 1.76 m
Many top athletes for example some of New Zealand's rugby players would measure obese according to their BMI. For example Sonny Bill Williams has a BMI of 29 – bordering on obese (height 6’4″, weight 238lbs)
And now for an amazing cross section of a leg: an aging triathlete, compared to a couch potato. A graphic illustration of the importance of keeping active – particularly strength exercise to maintain muscle mass
The Incredible un-aging athlete from this study Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes
And here is a rather sobering view of the inside if you are very overweight
Crushed lungs, strained joints and a swollen heart – the extraordinary scans that reveal what being fat does to you
Take home message – keep up with your weight resistant exercise and eat real food
Top 10 Healthiest Fruit List with Fruit Benefits
You'll want to choose often from the healthiest fruit list in order to get the best fruit benefits. Then you can look better, think better and have more abundant energy.
But that's not all. It turns out that an apple a day (or an apricot, grapefruit, kiwi, papaya or bowl of blueberries) CAN keep the doctor away!
Besides being delicious and nutritious, by reducing your risk of colds, flu, heart disease, stroke and cancer, eating the healthiest fruits with the most antioxidant fruit benefits will help you to feel better and live longer.
The Healthiest Fruit with Antioxidant Fruit Benefits
1. Apples, with the skin, provide pectin, 5 grams of fiber and a heaping dose of flavonoid
antioxidants. Apple fiber helps lower cholesterol and keep you regular. And the powerful flavonoids reduce your risk of heart disease, stroke and cancer. A medium apple has about 80 calories. 
2. Apricots are a good source of vitamins A, C and E, potassium, iron and carotenoids. The lycopene found in apricots helps protect your eyes and prevent heart disease, LDL cholesterol oxidation and certain cancers – especially skin cancer. And the fiber in apricots helps relieve constipation. Plus 1 apricot has only 19 calories. 
3. Bananas are a great source of potassium (about 400 mg), which helps lower your risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. The fiber in bananas helps restore normal bowel action. A medium size banana has around 108 calories.
4. Berries are super high in powerful antioxidants, including vitamin C. Numerous studies show berries offer great protection against heart disease stroke, cancer and many other diseases. - Blueberries top the antioxidant fruit benefits list. Besides other health benefits, blueberries help prevent high blood pressure, macular degeneration and brain damage leading to Alzheimer's disease. 1 cup of blueberries has 81 calories and 4 grams of fiber.
- Blackberries – a single cup of blackberries has 74 calories and a whopping 10 grams of fiber.
- Raspberries – there are 60 calories in 1 cup of raspberries with 8 grams of fiber.
- Strawberries – 1 cup of sliced strawberries has 50 calories and 4 grams of fiber.
5. Cantaloupes are packed with Vitamin C, potassium and carotenoid antioxidants. Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn. Half a melon has 97 calories and 2 grams of fiber.
6. Cherries are very high in iron and disease-fighting flavonoids. They also have potassium, magnesium, C and E, folate and heart-protective carotenoids. Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol and cancer risk. 1 cup of cherries has 88 calories. 
7. Citrus Fruits are best known for flavor, juiciness and high vitamin C content. But they're also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and the risk of some types of cancer.- Pink or Red Grapefruit – half a grapefruit has just a scant 47 calories.
- Oranges provide an impressive 50 to 70 mg of vitamin C and a medium orange has only 68 calories.
- Lemons and Limes – 1 lime or small lemon has about 17 calories.
9. Papayas are loaded with vitamin C, folate, carotenoids and natural digestive enzymes that help with protein digestion. 1 cup of cubed papaya has 55 calories. 10. Red Grapes contain iron, potassium, fiber and an abundance of powerful disease-fighting antioxidants.
Although red wine gets most of the publicity, dark colored grapes are the original source of the flavonoids, anthocyanins and resveratrol, which have been shown to help prevent heart disease and cancer. 1 cup of red or purple grapes has 60 calories. Since this healthiest fruit list offers such extraordinary fruit benefits, choose often from the healthiest fruits with the most antioxidant fruit benefits.
Wednesday, 11 July 2012
Blood Type Diet- Michael Lam, MD, MPH
Source: www.DrLam.com
According to Dr. Peter DÁdamo, author of Eat Right For Your Type, a chemical reaction occurs between your blood and the foods you eat. This reaction is part of your genetic inheritance. This reaction is caused by a factor called Lectins. Lectins, abundant and diverse proteins found in foods, have agglutinating properties that affect your blood. So when you eat a food containing protein lectins that are incompatible with your blood type antigen, the lectins target an organ or bodily system and begin to agglutinate blood cells in that area.
Fortunately, most lectins found in the diet are not quite so life threatening, although they can cause a variety of other problems, especially if they are specific to a particular blood type. For the most part your immune systems protect you from lectins. Ninety-five percent of the lectins you absorb from your typical diets are sloughed off by the body. But at least five percent of the lectins you eat are filtered into the bloodstream and different reactions in different organs.
Your blood type diet is the restoration of your natural genetic rhythm. Your blood type diet works because you are able to follow a clear, logical, scientifically researched plan based on your cellular profile. Each food groups are divided into three categories: Highly beneficial ( food that acts like Medicine), Foods allowed (food that are no harm to the blood type) and Foods not allowed (food that acts like a Poison)
According to Dr. Peter DÁdamo, author of Eat Right For Your Type, a chemical reaction occurs between your blood and the foods you eat. This reaction is part of your genetic inheritance. This reaction is caused by a factor called Lectins. Lectins, abundant and diverse proteins found in foods, have agglutinating properties that affect your blood. So when you eat a food containing protein lectins that are incompatible with your blood type antigen, the lectins target an organ or bodily system and begin to agglutinate blood cells in that area.
Fortunately, most lectins found in the diet are not quite so life threatening, although they can cause a variety of other problems, especially if they are specific to a particular blood type. For the most part your immune systems protect you from lectins. Ninety-five percent of the lectins you absorb from your typical diets are sloughed off by the body. But at least five percent of the lectins you eat are filtered into the bloodstream and different reactions in different organs.
Your blood type diet is the restoration of your natural genetic rhythm. Your blood type diet works because you are able to follow a clear, logical, scientifically researched plan based on your cellular profile. Each food groups are divided into three categories: Highly beneficial ( food that acts like Medicine), Foods allowed (food that are no harm to the blood type) and Foods not allowed (food that acts like a Poison)| Simpler List | |||||
| Diet Profile | Allowed | Limited | Food to avoid for Weight Loss purpose | Food that help with Weight Loss | |
| Type O | High Protein: Meat eaters | Meat fish vegetables fruit | grains beans legumes | wheat corn kidney beans navy beans lentils cabbage Brussels sprouts cauliflower mustard greens | kelp seafood salt liver red meat kale spinach broccoli |
| Type A | Vegetarian | vegetables tofu seafood grains beans legumes fruit | meat dairy kidney beans lima beans wheat | vegetable oil soy foods vegetables pineapple | |
| Type B | Balanced omnivore | meat (no chicken) dairy grains beans legumes vegetables fruit | corn lentil peanuts sesame seeds buckwheat wheat | greens eggs venison liver licorice tea | |
| Type AB | Mixed diet in moderation | meat seafood dairy tofu beans legumes grains vegetables fruits | red meat kidney beans lima beans seeds corn buckwheat | tofu seafood dairy greens kelp pineapple | |
Tuesday, 10 July 2012
腿部减肥 两招轻松搞定
肌肉小腿让你不管穿上多么好看的裙子效果都会大打折扣。那么 如何瘦腿最快最有效?腿部减肥的方法有哪些?其实瘦腿不像大家想象的那么困难哦!下面两个瘦腿妙招就能帮助你快速瘦腿哦!
腿部减肥方法——瘦腿运动
方法：
平躺在床上或地板上，让你的脚悬于空中摇晃，可以像踩单车一样旋转你的脚。不需要太长的时间，只要坚持两分钟，就可以让脚部甚至全身的血液循环顺畅，脂肪燃烧速度加快，既能瘦腿还能帮助改善睡眠。
脚部的血液循环不畅，会导致内脏功能失调和内分泌失调的现象，不能有效立即清除身体内的毒素，代谢脂肪速度太慢，导致脂肪堆积，就很容易引发脚部肥胖。简单的脚部刺激可以促进血液循环，加快新陈代谢，从而达到瘦腿的功效。
腿部减肥方法——拍打瘦小腿
女性要瘦小腿，首先要拍打小腿肚，让腿部肌肉软化。
方法：
操作者可坐在地上，将一条腿抬高，并在小腿肚上涂抹具有促进微循环和紧肤消脂作用的纤体产品，然后用手掌从各个方向拍打小腿上的肌肉10分钟。
这种方法可使小腿肚上的肌肉放松，并软化已经僵硬的腿部脂肪。长期坚持拍打小腿肚，可使小腿上僵硬的肌肉和脂肪慢慢变得松散。同时可配合使用按摩的方法，使腿部突出的肌肉瘦下来。
温馨提示：一双修长的美腿是增加魅力的法宝，学会以上两个简单的腿部减肥方法，你也可以凭借一双美腿赢得更多的关注哦！
腿部减肥方法——瘦腿运动
方法：
平躺在床上或地板上，让你的脚悬于空中摇晃，可以像踩单车一样旋转你的脚。不需要太长的时间，只要坚持两分钟，就可以让脚部甚至全身的血液循环顺畅，脂肪燃烧速度加快，既能瘦腿还能帮助改善睡眠。
脚部的血液循环不畅，会导致内脏功能失调和内分泌失调的现象，不能有效立即清除身体内的毒素，代谢脂肪速度太慢，导致脂肪堆积，就很容易引发脚部肥胖。简单的脚部刺激可以促进血液循环，加快新陈代谢，从而达到瘦腿的功效。
腿部减肥方法——拍打瘦小腿
女性要瘦小腿，首先要拍打小腿肚，让腿部肌肉软化。
方法：
操作者可坐在地上，将一条腿抬高，并在小腿肚上涂抹具有促进微循环和紧肤消脂作用的纤体产品，然后用手掌从各个方向拍打小腿上的肌肉10分钟。
这种方法可使小腿肚上的肌肉放松，并软化已经僵硬的腿部脂肪。长期坚持拍打小腿肚，可使小腿上僵硬的肌肉和脂肪慢慢变得松散。同时可配合使用按摩的方法，使腿部突出的肌肉瘦下来。
温馨提示：一双修长的美腿是增加魅力的法宝，学会以上两个简单的腿部减肥方法，你也可以凭借一双美腿赢得更多的关注哦！
Weight Loss vs. Fat Loss: Are You Sure You’re Losing Fat?
Weight loss is one of the hottest topics ever. Everyone seems to be trying to lose weight nowadays. But what's the difference between weight loss & fat loss? People seem to use both terms interchangeably.
After reading this post you'll understand the difference between weight loss & fat loss, but also which one you should aim for and how.
Weight Loss vs. Fat Loss. What's the difference? Let's start by defining weight loss & fat loss so you know what I mean here.
Problems with Weight Loss. If you want to lose weight, it's most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.
Here's How The Weight Scale Can Mislead You. Clothes, mirrors & pictures don't lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation. Examples:
How to Make Sure You Lose Fat, Not Muscle? 5lbs muscle takes less space than 5lbs fat. That means you'll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:
How to Track Progress Efficiently. You don't need to track progress weekly, changes wouldn't be drastic enough. Track progress every 2 weeks.
You Might Not Want to Lose Weight. Big guys who want to lose weight often change their mind once they've lowered their body fat. They realize they prefer to stay big as long as their body fat is healthy.
Focus on fat loss first. Once you've got your body fat down, check if you like what you see. Then decide if you still need to lose weight.
After reading this post you'll understand the difference between weight loss & fat loss, but also which one you should aim for and how.
Weight Loss vs. Fat Loss. What's the difference? Let's start by defining weight loss & fat loss so you know what I mean here.
- Weight Loss. You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat, ...
- Fat Loss. You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women.
Problems with Weight Loss. If you want to lose weight, it's most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.
- Unreliable. Your body-weight can fluctuate daily since it's influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, ... You'll have no idea what's going on.
- Irrelevant. 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other. Check the picture at the top for an example.
Here's How The Weight Scale Can Mislead You. Clothes, mirrors & pictures don't lie. Neither do fat calipers. But the weight scale can become your worst enemy by misleading you and killing your motivation. Examples:
- Carbs & Water. Carbs bind to water. So eating less carbs will make you lose weight: water loss. This is why you lose so much weight on a diet like Atkins the first 2 weeks: it's mostly water. Of course, increasing your carb intake will make you gain weight again: water retention.
- Muscle Gains & Fat Loss. You'll gain muscle while losing fat when you get into strength training. But on the weight scale it will look like you're not making progress: your body-weight doesn't change. Track your body fat using a fat caliper and you'll see your body fat is going down.
How to Make Sure You Lose Fat, Not Muscle? 5lbs muscle takes less space than 5lbs fat. That means you'll look slimmer at the same body-weight by building muscle. Keys to losing fat, not muscle:
- Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet.
- Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs.
How to Track Progress Efficiently. You don't need to track progress weekly, changes wouldn't be drastic enough. Track progress every 2 weeks.
- Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more.
- Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
- Track Body Fat. Get a fat caliper and track your body fat every 2 weeks.
- Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up.
- Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.
- Strength Stats. Keep a training log. Strength going up means muscle gains and strength training prevents muscle breakdown.
You Might Not Want to Lose Weight. Big guys who want to lose weight often change their mind once they've lowered their body fat. They realize they prefer to stay big as long as their body fat is healthy.
Focus on fat loss first. Once you've got your body fat down, check if you like what you see. Then decide if you still need to lose weight.
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