女性变胖的原因有哪些 警惕两大长脂肪凶手

很多女性并不怎么留意自己的身材，因此对饮食也从来不加节制，导致突然发胖。女性发胖的原因，主要有几方面。从这几方面入手，控制体重，你会发现导致肥胖的原因其实很容易避开。

　　变胖的原因一
　　现在很多女生在工作上都免不了聚餐应酬。在外面就餐难以控制热量，而且餐厅的饮食多属于高热量，高脂肪的食物。而且往往还要喝酒，啤酒的卡路里非常高，两杯啤酒已经有140卡。因此，几杯啤酒就已经超出了热量。大鱼大肉应酬成为变胖的原因。

面对这种情况怎么预防呢。第一，可以在餐前表示自己正在减肥。第二，如果可以尽量安排不同类型的餐馆，多点清淡的菜肴，避免煎炸。第三，酒要少喝为妙，可避则壁，喝酒可是伤身又以肥的呢。

　变胖的原因二
　　都市白领工作繁忙，下班后总想找到放松的方法。于是有些人喜欢日夜颠倒，晚上去玩唱歌，追连续剧等。导致中午才起床，晚上凌晨时分才入睡。这样会影响用餐时间，导致晚上吃得过多，最后导致肥胖。

如果你发胖的原因是这个，那么很容易解决。改掉与生物钟相反的生活习惯，即可有助于减肥。另外，最好在下午3点前吃完每天需要的七成食物。如果晚上觉得肚子我，可以选择低卡清淡的食物。比如蔬果、粥等。

快走瘦腿见效快

快走减肥是一直都比较流行的减肥方法。它见效快，简单易行。可以说快步行走是最简便，最经济的有氧代谢运动。
　　据科学家研究发现快走比慢走消耗的小腹赘肉多出了5倍。也就是说，如果你每周快走三次。每次时间不长，15～30分钟，远远比你每周散步两次，每次走上一两个小时更能减小肚腩，即使两种方法消耗的总热量是一样的。这些快速走路能在八周里让你减掉将近10公斤。除了更减小腹的肥肉，燃烧臀腿脂肪也多了3倍，总体重多减了4倍。
　　但是很多MM也有顾虑，那就是走路会不会让腿变粗?我们只想减肥，可不想有个肌肉小腿呐。

一般情况下 走路只会让腿变细
　　从理论上来讲，走路和慢跑一样，属于比较柔和的运动对腿部的作用是减脂肪多于增肌肉。有效的减脂运动经过一段时间之后，大多情况下肌肉确实会变得结实、紧致一些，但腿部的围度会减少。在力量上相对柔和的运动还包括：自行车、轻松的跳绳、游泳等。这些运动都能瘦腿而不让腿变粗。
　　遗传因素决定你的腿会不会变粗
　　事实上，女性体内合成肌肉所需的激素分泌非常少，在正常饮食，没有大量补充长肌肉所需蛋白质和维生素的情况下，即使是大量的运动，也很难形成肌肉。但是这也不能说你就可以高枕无忧地长期进行单一的腿部运动了，每个人的遗传情况不一样，有的人运动很多腿还是很细，也有人稍稍运动腿就变硬邦邦肌肉很多。所以，最好先实行一段时间，如果觉得肌肉有增长的趋势，则改变运动方法。
　　此外，减肥专家一般不建议单一的运动形式，单一地跑步或者走路，时间长会枯燥难以坚持。最合理的运动方法是多种运动结合，例如各天做不同的运动，或者是一天里各种不同运动组合，慢跑10分钟、练习哑铃10分钟，仰卧起坐10分钟等。
　　特别要注意 有很多MM自认为自己的肌肉型腿，其实大部分都不是的，因为肌肉很难练成的呢，如果你的腿摸起来很硬，也有可能是脂肪的密度比较高，所以请各位MM 注意自己的瘦腿类型哦。对于大多数人来说，大腿粗的真正“元凶”是脂肪。可是如何判别呢?“在双腿不用力的情况下，凡是能用手掐起来的都是脂肪。”

　走路减肥不长肌肉小腿的方法：
　　一、走姿
　　走姿很重要，不正确的走姿用力的部位与方式不对，容易使得小腿有腿腹进而变成萝卜，正确的走姿应是脚尖先着地，且走路的路径是一直线，行走时两膝盖会微微碰触摩擦。

　　二、舒展小腿腹运动
　　一整天的时间下来，脚部因地心引力向下所承受的整个身体的重量最多，再加上走路或是站立，小腿腿腹很容易因此而变得强壮，慢慢又变成肌肉，即使是坐着，腿部依然是人体最下端部位，所以也需要舒展腿腹。
　　同样也是很简单的动作，可坐在椅子上双腿自然下垂，也可以坐在床上将腿平放来做，先放松15秒时间，然后如上照的方式将脚尽量往上翘，此时会感觉到小腿腹酸酸的，然后翘到最顶端后停留10秒，最后再放松15秒，再做第二次，如此每脚做八次再换脚八次，共做六轮。觉得腿腹很硬或有点肿时都可以做，一天次数不限。
　　很方便简单的动作，可以在办公室或学校做，或者回家要按摩之前做都很好，可当成等一下的按摩热身，让腿腹先舒展热身一下，按摩的时候也比较不那么吃力。

三、按摩小腿腹
　　即便是很多MM对按摩的功效表示怀疑。但是据统计，成功瘦腿的MM大多结合了按摩。但是按摩的效果不快，一般坚持几个月才有效，很多人半途而废，也就不能怪按摩瘦腿没有效果了。所以说腿是比较难瘦的部位。
　　在行走的时候小腿的肌肉处于紧张状态，经常的站立或者行走都会使得小腿上的肌肉比较发达，所以有的人说为什么我运动那么多，小腿还是那么粗。按摩前最好先用比较温热的水去泡腿，第一可以舒缓小腿的紧张。第二促进小腿的血液循环。然后在泡好以后可以做适当的按摩，如果要是有经济基础的话，可以用一些消脂的按摩膏。
　　按摩最主要的功用是避免小腿腹发展成为肌肉，所以按摩的时候要很用力，不是那种舒服的按摩，是要按到会痛会酸的那种，针对腿腹部分用力的压捏按摩，让肌肉变软，然后由脚踝往上经过小腿腹到膝盖，由下往上按摩，按摩的时候小腿尽量放松，大概如上图的坐姿，膝盖曲起，让小腿腹自然下垂，再按上面方法按摩。

小编总结：通过上述的方法，再加上控制食欲，就可以有效的减肥瘦身，其实很多减肥瘦身方法都是非常有效地，这就要看你执行的程度如何了，就要看你坚持能多久，坚持得越久，你成功瘦腿的几率就越大。

红绿豆减肥汤排毒瘦身

红豆绿豆减肥汤排毒瘦身快

无论你是否听说过双豆减肥汤这种减肥方法，但试过的朋友都说有效。有网友仅用了两周，就从108斤瘦到92斤，整整18斤的记录足以让人感到震撼。重要的是在快速减肥后，皮肤并没有因此而暗淡无光彩，反而更红润清透了，青春痘也减少了很多。下面小编给你介绍一下双豆是怎样发挥它们的神奇减肥功效的。

双豆减肥汤
原理：双豆——红豆、绿豆都是排毒圣品，并且有高纤维低脂肪的特点。山楂健脾开胃，消食减脂。红枣调和胃气补血润燥。此方共用有助将各种单品的功效发挥到极致。

准备工作
为了使减肥效果更明显，减肥期间的生活要严格遵守以下安排：

第一、每天早上喝白醋蜂蜜水
每天晨起后的第一件事就是喝一杯白醋蜂蜜水，在250毫升的温开水中加入1/4汤匙的白醋和一汤匙蜂蜜，搅拌均匀后喝下。白醋蜂蜜水可以充分清洗肠胃，加速胃肠的蠕动，更快更安全地排除体内垃圾。早餐只吃下面介绍的减肥汤。

第二、上午不吃任何零食
如果实在肚子饿或太谗，可在10点左右喝一小杯酸奶或者脱脂牛奶，坚决拒绝其他一切诱惑。并保证下午不吃任何零食。

第三、晚餐只喝双豆减肥汤
晚餐只吃下面介绍的减肥汤，并且保证在7点之后直到睡觉前也绝不吃任何东西。

第四、多动动
不要整天坐着，尽量多走走动动。

双豆减肥汤的做法：
材料：红豆，绿豆，山楂，大枣
做法：煮之前用冷水泡红豆和绿豆一小时后，将所有材料共放在锅中，加冷水，煎到豆烂即可。

食用方法：做好后，分两等份，一份趁热时，连汤带豆、山楂和枣一起吃下。另外一份就用保鲜膜包好放冰箱中冷藏。趁热吃效果才最好。另外一份吃之前热下就可以了。

上班族必练的6分钟瘦身体操

整天窝在办公桌狭小的空间中，是否觉得腰酸背痛呢？现在教你一套坐在椅子上就可完成的“隐形体操”，锻炼的时候甚至身旁的同事也觉察不出你的动作，帮你随时随地舒展筋骨！

不久前，莫斯科“健身中心”的创建者包罗比耶夫博士为那些在较为严肃的办公场所工作的人，设计了一套补充性的健身操。这套练习采用坐姿和站姿均可，共有6节，每节1分钟。
　　第1节：
　　坐在椅子上，上身挺直，双腿分开，脚跟着地，抬起脚尖，用力收缩踝部、小腿和大腿的肌肉，1分钟内重复做30—40次，直到腿部肌肉酸痛为止。
　　第2节：
　　坐姿，用力抬起脚跟，也可将双手压在膝盖上，以增加运动效果。1分钟内重复做30—40次。此运动雕塑腿部线条，使腿形更加完美。
　　第3节：
　　交替收缩和放松臀肌，1分钟30—40次。此节动作可使松弛下垂的臀部变得紧致。
　　第4节：
吸气收腹，默数到5再慢慢呼气并放松腹肌，再吸气收腹，1分钟重复做15—20次，直到腹部有疼痛感为止。
　　第5节：
　　缓慢地用力挺胸，使双肩向后张开，肩胛骨尽量收拢，1分重复做25至30次，理想状态为肩部有酸痛感。
　　第6节：
　　用力握拳再张开，使整个手臂肌肉部有紧张感。1分钟内重复做30至40次。此动作可美化手臂线条，使手臂更加紧致光润。

Everybody needs Motivation and Inspiration for Weight Loss

Junk Food Makes You Fat And Overweight

This is “Real” People–So Read On–
Easy Diet Plans and Losing Weight Fast is what you desire but unless you get motivated these things will fall short of your plans and goals.

It is no secret that when you are overweight you feel depressed even though you may smile when in the company of others. There is a saying that you have the tears of a clown, smiling on the outside but crying on the inside. Sometimes we feel that there is no hope for us and we allow ourselves to get even more obese. We go downhill because the effort is the easiest energy expenditure-0 output-.
Family and Friends may be kind to us but some secretly talk behind our backs. They may hint at us doing something to control the weight, because they know how unhealthy it is and they love us and want us around.
Other people are not so kind and use us as the source of jokes and ridicule. They will not hesitate to crack a few jokes about bellyfat and fat butts. We are human targets just waiting to get shot with a joke or two.
Fancy Designers don’t waste time on making clothes for the obese and overweight group. They cute blouse or sexy jacket will always be sizes too small. This adds to the many other depressing variables that fat people have to endure. When you get on a plane or train or any other public transportation people show with their eyes that they hope the lardbutt doesn’t sit next to them.
Some businesses even charge more when it comes to the larger person, e.g. airlines want to charge big people double fares for a seat. This type of embarrassment and humiliation adds to increasing the incidents of depression amongst large people.
What about some of the personal problems that only fat people know about, like the difficulty experienced with simple tying shoes or even getting out of bed or just squeezing through turnstiles at stores.
What about when you are at a restaurant and everybody peeks to see what grand meal you are ordering, so what do you do, you order something small and light as to make a statement. People still make a joke about that and you see them snickering and dammit It Hurts!
It never stops hurting. You want so bad not to be the thing that stands out in the crowd. So what do some of us do, we become shut-ins and hide from the world and and even ourselves as time goes on. This is a vicious cycle and, as much as we would like, we wish for a kinder world or somehow to miraculously lose the weight.
There is no magic bullets to do this-you will have to learn somethings and do somethings-you will have to find that motivation inside of you and run with it. Get sick and tired from running from things and run to the things that will help.
This site, which will be forever finding ways to help those who seek answers, was created for this reason. To Help!
We read the lyrics from a song and chose a important part that will inspire and included a video of the song.
LET IT BE YOUR THEME SONG TO WEIGHT LOSS or at least YOUR MOTIVATION TO LOSING WEIGHT.
“YOU CAN DO IT AND YOU WILL DO IT”
Enjoy the Lyrics and the Song
I got a pocket, got a pocketful of sunshine.
I got a love, and I know that it’s all mine.
Oh.
Wish that you could, but you ain’t gonna own me.
Do anything you can to control me.
You can’t control me
You can’t control me.
Oh, no.


http://www.youtube.com/watch?feature=player_embedded&v=zGgs89UeWt4

魔鬼身材三分钟瘦身体操

想让僵硬的身体变得柔韧吗?想拥有动人的曲线吗?下面给各位MM们介绍一种只需三分钟、在家做即可的简单健身操。如果能坚持每天做，一定让你拥有美丽的身材。
　　Step1： 受身体构造的影响，女性的骨盆较易变形。
　　骨盆变形是由于盘腿而坐等生活习惯引起的，甚至会诱发身体其他部位变形，直接关系到全身的浮肿问题。因此，首先让骨盆活动起来吧!
　　Part1 有意识地让骨盆活动起来
　　1、分开双膝而坐，吐气的同时慢慢地弯腰，使盆骨向后方倒置。这时臀部尽可能地贴着床板。
　　2、立起盆骨，使肚脐向正上方提升。重复这个动作三次。若想倍增运动效果的话，建议做十次。
　　3、活动了盆骨之后，一边吐气，一边慢慢地伸展向前倒置的盆骨周围的肌肉。
　　Part2
　　骨盆前后顺畅运动 塑造理想身材 模仿猫弓背伸懒腰的健身操，即CAT健身操，更加顺畅盆骨的运动。刚开始可以只做3次，习惯之后最好增加到10-20次。首先端正地跪着，双手触地。然后挺起后背，使手腕和膝盖分别移到肩关节和腰的正下方。
　　Part3 使骨盆周围的肌肉也有柔韧
　　接下来从Part2的姿势开始，抬起背和腰，一边吸气一边立腰。这时很容易只抬背而忽略了腰，所以一定要注意稳稳地抬起腰，像绘制一条大大的弧线。这时要一边吐气，一边使曲背恢复到挺背的姿势。但要注意不能太向后挺，否则会感到腰痛。
　　Step2： 要想获得到腿部曲线，大腿的内侧是值得大家重视的地方。
　　单靠盲目地锻炼只会让大腿肌肉渐渐发达，离曲线之美越来越远。要想改变粗壮大腿的问题，首先，温柔地放松和收紧大腿的内侧十分关键。这个方法还能提高与大腿内侧联动的骨关节的柔软性。
　　Part1 不要浮肿和血液不畅
　　盘腿而坐，右脚在前，按摩大腿内侧。双手分别置于其大腿内侧的两旁，使其被夹在中间。按照从膝盖再到腰关节的顺序按摩。右腿完成之后更换左右脚前后位置，用同样的方式按摩左大腿内侧。最好用能感到腿微痛的较大力度，并采用按压和揉搓结合的方式按摩。

Part2 舒适地伸展
　　促进脚的血液循环 放松大腿内侧的肌肉后，接下来仰躺，伸直两腿。吐气的同时用手将右膝拉到身体的一侧。一旦使劲呼吸，吐气15秒。左边大腿内侧也是同样方式伸展。不能屏住呼吸十分关键。若因吐气时间过长而感到难受的话，吸气就OK了。 Part3 从端正的姿势提高 培养的身体平衡性
　　首先，两脚膝盖和脚尖朝外，使盆骨向后突出。两手叉在腰关节上，能处于最好的状态。微微弯曲右膝，以转移重心位置。接着水平滑动臀部，使重心向左脚方向移动。回到原来的基本姿势后再重复。另一面也同样做法。要点是臀部要正横地移动，不能上下摇晃。
　　Step3： 理想的上臂是纤细而柔软的，但皮肤较薄因此易产生赘肉。使用频率低是上臂内侧肌肉松弛的原因。那么，怎样才能更好地运动我们的上臂呢?
　　Part1 放松腋下 去除赘肉
　　抬起左上臂，向后弯肘。整只右手紧抓腋下，并从腋下开始朝肘方向按摩。背侧的肌肉也一起按摩，使其柔软。自然地呼吸，并用能感到微痛的力度进行认真地按摩。右上臂也同样方式进行按摩。感到上臂紧绷的MM们，最好按摩得稍微久一点点哦。
　　Part2 运动使用机会较少的内侧
　　在头上方合掌，伸展上臂后，再慢慢向后弯曲。到感觉到上臂内侧充分张开时，保持此姿势三秒钟。接着弯曲的上臂返回头上方，同样静止三秒钟。反复做以上动作。注意过程中不能张开手肘。特别烦恼手臂松弛的MM应以十次以上的数目为目标。
　　Part3 扭转动作塑造紧致上臂
　　微微弯曲两肘，握拳并贴于身侧。接着向后伸直上臂，并保持三秒钟。然后扭转从肘到大拇指拇一侧的上臂。退回原来的位置再静止三秒。扭回上臂使其恢复到最初的姿势才是完整的动作。
　　Step4： 无论如何锻炼或节食，小肚子仍然突出，对此许多MM感到无比烦恼。
　　实际有小肚子的原因并不全是脂肪，有可能是骨盆离开了正常的位置。让我们恢复盆骨的机能，运动下腹部，塑造平坦小腹吧!
　　Part1首先放松整个腹肌
　　仰卧，放松腹部周围的肋骨下方和沿着腰骨的肌肉。以胸口窝为起点。从中心开始，沿着肋骨的下方按压至侧腹。要领是用不会使下腹部疼痛的力度进行按压。到达腰骨后顺着其斜下方按压，最终到达耻骨。最后，从耻骨向其正上方返回，回到起点就结束了。
　　Part2下腹部柔软 盆骨归正位
　　为伸展下腹部，身体呈俯卧姿势。吐气的同时使右脚向左后方向伸长，膝盖要伸直，胸要贴着床板。此时要感到右侧下腹部在伸展，并保持这种状态15秒钟。注意途中要大口地吸气，再吐气，持续呼吸。慢慢地使其返回原来的姿势，左脚也是同种方式向右后方伸。
　　Part3 持续刺激腹肌 以完美体型为目标 再次仰卧。
　　两肘支撑床，弯腰并微微扶起上半身。保持整个腰紧贴床板的姿势。抬起双膝后，一边吐气一边移右膝至胸前，伸直左腿。然后又移左膝至胸前，同时伸直右腿。这样左右相互交换，反复运动共计十次。

How To Stop Gaining Weight – Simple Tips You Should Follow

In my previous article I answered a common question a lot of people have: why am I gaining weight? I laid out the reasons why this happens and also gave a few broad guidelines as to how you should reverse the weight gain process.
In this post I want to go deeper and tell you, in detail, how to stop gaining weight and how to do it soon. The fact is that the longer you wait and the heavier you become, the harder it is to go back to your optimal weight. So, if you want to avoid more weight gain, read this article.

Figure Out The Cause

The first thing you need to understand is why you’re gaining weight. For the most part, the reason is that you’re eating too many calories and burning too little of them. However, there are cases in which your lifestyle has very little to do with your weight gain. It is due to issues out of your control. These issues may include certain medical issues, like a thryoid gland problem or various medications. This should be easy to clear up with your doctor. However, I wouldn’t bet on it. I would go ahead and try to figure out how to get my calorie intake down and my calorie outtake up.

The Calorie Game

Basically, you gain weight when you consume too many calories, more than you burn. These excess calories are usually stored as fat (unless you’re using them to build muscle mass due to a rigorous weight training routine). This is the fat that you’re bothered about and why you want to stop gaining weight.
To stop gaining body fat you must prevent a calorie surplus by consuming less calories and burning more of them. Let’s go over some tips on how you should do this.

Consuming Less Calories

There are two main things that you should do: choose healthy foods which are not calorie rich and eat smaller portions regardless.
Here are some of the unhealthy food choices that you should avoid:

• Fancy coffee drinks, sodas, various (not natural) fruit juices, and other high calorie beverages.
• Alcoholic drinks, in particular cocktails. It should noted that alcohol leads to fat gain regardless of the calories it contains. The very nature of alcohol and how the body processes it leads to a slower fat burning.
• Foods which are rich in oils (olive and coconut oil are the exceptions).
• Fried foods and fast foods.
• Foods rich in white flour.
• Refined sugar and foods which contain it.
• Highly processed foods like frozen pizza, TV-dinners, chips, various snacks, etc.
• Candy and milk chocolate (dark chocolate with 70% or more of cocos is good for you).
• Foods which are rich in artificial sweeteners.

Some of these foods make you fat not just by the calories they themselves contain, but due to the way they influence your body. Let’s just say that some food have a semi-addictive power over us and this may lead to us to crave more of them, feel hungrier and eat more as a result. Remember, food manufacturers want to sell more product. They want hungry consumers.

Eating Smaller Portions

It’s not just what you eat, but how much you it of it. You have to eat smaller portions if you want to stop weight gain. Here are some tips on how to do so:

• Eat slowly and focus on your food. Don’t eat in front of the TV.
• Never eat out of bags of a cartoon. Place your portion in a dish.
• Eat from smaller dishes as people tend to eat whatever is in front of them.
• Don’t eat when you’re emotional.
• Don’t go for hours without food.
• Throw out those foods which are most tempting for you, those which you know you can’t resist.

Above all, you need to have a sense of what you’re eating. You don’t have to count calories, but yo do need to keep general track of what you eat.

Burning More Calories

Your body burns calories even in your sleep. In fact, even for active people who train a lot, most of their burned calories come from their normal bodily functions and not via exercising. However, if you want to stop gaining weight and drop a few pounds you will need to actively burn additional calories.
This can be done in three ways:

• Non-exercise activity such was walking up stairs instead of taking the lift, working around the house, etc.
• Working out without exercising with activities such as ball games, hikes, dancing, etc.
• Regular exercise.

To do the first two you simply need to have a more active mindset. You need to seek out ways to move yourself more. Each day, you have the opportunity to make many choices whether to be active or not. These are often little things which burn just a few extra calories. However, these add up.
Your choice of hobbies is also important. Reading is awesome (and I’m a book worm), but it doesn’t really get you to move. You need active hobbies like dancing, cycling, playing ball games, etc. Even if you hate exercising, these should be fine since you do things you love.
Just be more active each day and you will find it easier to maintain a proper calorie balance and prevent weight gain.

Exercising

To really amp up your calorie burn rate you need to exercise regularly. At a minimum, you should perform three workouts a week, but if you can, I would do five. I like to do a 3 strength – 2 cardio workouts per week program. During each strength workout I train my entire body with metabolic circuits and I run twice a week. I also make sure to get some walking or other form of low intensity cardio on the other two days of each week.
In your workouts you need to push yourself. You must give it all you got to create a high intensity atmosphere in your workouts. This is how you burn a lot of calories.
Some forms of exercising are better than others for fat loss. High intensity interval training and circuit training are both metabolically expensive, meaning that they burn a lot of calories and also provide you with a higher metabolism for hours after your workout is done. If you want to literally burn more calories in your sleep, this is the way to go.
The main thing about exercising is to train your whole body, work hard, and do it regularly. If you do that, you should see great improvement in your body composition.

Bottom Line

Now you know how to stop gaining weight and how to begin losing it. It’s a simple concept: not eating more calories than those you burn. I’ve shown you how you can reduce your calorie intake and raise your outtake. Follow the tips I outlined above and you won’t get any fatter.