大家都知道我之前受伤了，休息了大概两个礼拜没运动，昨天回去后有POST STORY 大家都很奇怪的问我，怎么两个礼拜没运动腹肌还在，看起来状态还比之前好呢？其实那是如何做到，我这里终结了几个点和大家分享。
其实就是平时要把体重锻炼成易瘦体质和提升年轻新陈代谢年龄即可。
简单来说就是主要就是添加身体肌肉，和喂饱肌肉需要的营养预防肌肉流失。
想拥有“易瘦体质”，不想日日挣扎了。
今天就教大家6招，轻轻松松养成“易瘦体质”。
1.适当增加力量训练
基础代谢是我们最主要的热量消耗，但基础代谢并不是不变的。
减肥前期，单独控制饮食可以帮助降低总体重，但除脂肪组织减少外，肌肉等去脂体质(Fat Free Mass, FFM)也会丢失，静息代谢率(Resting Metabolic Rate, RMR)也可能降低，也就是基础代谢下降，很快遇到平台期。
增加肌肉含量能够提高基础代谢热量消耗。
每1克肌肉每天大约燃烧6kcal，每1克的脂肪只燃烧2kcal。
拥有越多肌肉意味你就算睡着不动也在燃烧卡路里
所以，高强度有氧训练配合力量训练，可以让你在消耗更多体脂的同时，保留肌肉含量，帮助我们提高基础代谢。
更高的代谢可能带来更旺盛的食欲，所以在训练中也不要忘了适当控制饮食，这样才能长期保持减重后体重不反弹。
2.少食多餐
基础代谢在我们吃饭时处于高水平，随后下降。每3-4小时进食一次可以帮助我们保持高代谢水平，一整天燃烧更多热量。
3.均匀三餐的蛋白质摄入
我们身体会用更多热量来消化蛋白质食物，也就是说高蛋白的食物能帮助提高身体代谢。
可以尝试用富含优质蛋白质的食物来代替一些碳水化合物。如：肉类、豆类及豆制品、蛋奶类等食物。
肉、蛋、奶、鱼、豆制品都是富含蛋白质的食物
但吃肉肉要注意量，肉类中除了优质蛋白还有脂肪，大多还是饱和脂肪酸。饱和脂肪摄入过多，对身体百害而无一利。
建议大家吃肉时多选择“白肉”，如：鸡肉，鸭肉，鱼虾类、贝类这些脂肪含量较低的蛋白质。对于自身血脂较为担心的朋友，可以少吃肉类的皮(如鸡皮和猪皮)。
没有吃够基础代谢热量时，身体会留住这些有限的热量，不会有效地去给你燃脂。
节食可能会帮助你刚开始掉一些体重，但你也会流失肌肉，很快遇到减脂平台期，一旦恢复正常饮食，身体会让你更容易囤积肥肉，反倒养成“易胖体质”。
4.吃够你的基础代谢，不要节食
吃够基础代谢还包括吃够身体必需的营养素，如果你吃的都是高热量低营养的食物，那么热量再低你也减不了肥#巧妇难为无米之炊啊#。
减肥期间不要拒绝脂肪，特别是“好”脂肪，它们不仅可以带来饱腹感，还可以帮你吸收脂溶性维生素A、D、E、K。
怎么才算吃够基础代谢？
你可以查看你的年龄组的DRI(Dietary Reference Intakes，膳食参考摄入量)，比如中国居民膳食营养素参考摄入量。多选择富含优质蛋白质、膳食纤维的食物，保证满足身体运作需求，做到营养均衡。
5.培养好常委菌群
肠道菌群，简单说就是肠道里的微生物 ，它们的数量是人体细胞数量的十倍。
你的肠道菌群会向大脑发送讯号，影响你的食物选择。有时候不是我们的意志力不够，而是肠道菌群紊乱了。
“人”这个生物，只有10%是哺乳动物，另外90%其实是微生物 | Source: Gaby D’Allesandro/ American Museum of Natural History
科研证明，在不减少热量摄入的情况下，鼠李糖乳杆菌PL60(Lactobacillus rhamnosus PL60)能帮助实验鼠减脂。另一项对肥胖实验鼠进行饮食干预研究也发现，喂食副干酪乳杆菌(Lactobacillus paracasei )的小鼠体内的脂肪明显减少。
那什么样的膳食，可以帮我们维持健康的肠道菌群呢？
答案是富含膳食纤维的饮食。如绿叶蔬菜，白萝卜，冬瓜，豆芽，豆荚等食物。
6.规律睡眠不熬夜
之前熬夜，所以就算我怎么努力健身也状态不好，反而受伤了，规律作息 ，反而得到更好的状态。
睡得晚会扰乱你的生物钟，不仅会影响新陈代谢，还会扰乱食欲荷尔蒙，导致胃饥饿素上升，让你很想吃东西。
太晚吃饭会加重肠道和肝脏的负担，再加上晚上新陈代谢慢，热量消耗低，就更容易长肉。
喜欢熬夜和吃夜宵的你，看到这你应该知道怎么做了吧：尝试调整生物钟，每天保证7-9小时的睡眠。别忘了，规律进食，和所有的夜宵说byebye
参考资料：
[1]Hunter GR, Byrne NM, Sirikul B, et al. Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring). 2008;16(5):1045-1051. doi:10.1038/oby.2008.38
[2]Müller MJ, Bosy-Westphal A, Later W, Haas V, Heller M. Functional body composition: insights into the regulation of energy metabolism and some clinical applications. Eur J Clin Nutr. 2009;63(9):1045-1056. doi:10.1038/ejcn.2009.55
[3]Heymsfield SB, Gallagher D, Kotler DP, Wang Z, Allison DB, Heshka S. Body-size dependence of resting energy expenditure can be attributed to nonenergetic homogeneity of fat-free mass. Am J Physiol Endocrinol Metab. 2002;282(1):E132-E138. doi:10.1152/ajpendo.2002.282.1.E132
[4]Schwingshackl L, Dias S, Strasser B, Hoffmann G. Impact of different training modalities on anthropometric and metabolic characteristics in overweight/obese subjects: a systematic review and network meta-analysis. PLoS One. 2013;8(12):e82853. Published 2013 Dec 17. doi:10.1371/journal.pone.0082853
[5]Larson N, Story M. A review of snacking patterns among children and adolescents: what are the implications of snacking for weight status? Child Obes. 2013;9(2):104-115.
[6]Leidy HJ, Campbell WW. The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies. J Nutr. 2011;141(1):154-157.
[7].Keast DP, Nicklas TA, O’Neil CE. Snacking is associated with reduced risk of overweight and reduced abdominal obesity in adolescents: National Health and Nutrition Examination Survey (NHANES) 1999-2004. Am J Clin Nutr. 2010;92(12):428-435.
[8]Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. Published 2014 Nov 19. doi:10.1186/1743-7075-11-53
[9]Lejeune MP, Westerterp KR, Adam TC, Luscombe-Marsh ND, Westerterp-Plantenga MS. Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. Am J Clin Nutr. 2006;83(1):89-94. doi:10.1093/ajcn/83.1.89
[10]Dougkas A, Östman E. Protein-Enriched Liquid Preloads Varying in Macronutrient Content Modulate Appetite and Appetite-Regulating Hormones in Healthy Adults. J Nutr. 2016;146(3):637-645. doi:10.3945/jn.115.217224
[11]Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41
[12]Koliaki C, Spinos T, Spinou Μ, Brinia ΜE, Mitsopoulou D, Katsilambros N. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. Healthcare (Basel). 2018;6(3):73. Published 2018 Jun 28. doi:10.3390/healthcare6030073
[13]National Clinical Guideline Centre (UK). Obesity: Identification, Assessment and Management of Overweight and Obesity in Children, Young People and Adults: Partial Update of CG43. London: National Institute for Health and Care Excellence (UK); 2014 Nov. (NICE Clinical Guidelines, No. 189.) 6, Very-low-calorie diets. Available from: https://www.ncbi.nlm.nih.gov/books/NBK311324/
[14]Benton D, Young HA. Reducing Calorie Intake May Not Help You Lose Body Weight. Perspect Psychol Sci. 2017;12(5):703-714. doi:10.1177/1745691617690878
[15]Greenway FL. Physiological adaptations to weight loss and factors favouring weight regain. Int J Obes (Lond). 2015;39(8):1188-1196. doi:10.1038/ijo.2015.59
[16]Galgani J, Ravussin E. Energy metabolism, fuel selection and body weight regulation. Int J Obes (Lond). 2008;32 Suppl 7(Suppl 7):S109-S119. doi:10.1038/ijo.2008.246
[17]Krajmalnik-Brown R, Ilhan ZE, Kang DW, DiBaise JK. Effects of gut microbes on nutrient absorption and energy regulation. Nutr Clin Pract. 2012;27(2):201-214. doi:10.1177/0884533611436116
[18]Fetissov SO. Role of the gut microbiota in host appetite control: bacterial growth to animal feeding behaviour. Nat Rev Endocrinol. 2017;13(1):11-25. doi:10.1038/nrendo.2016.150
[19]Ridaura VK, Faith JJ, Rey FE, et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science. 2013;341(6150):1241214. doi:10.1126/science.1241214
[20]Ridaura VK, Faith JJ, Rey FE, et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science. 2013;341(6150):1241214. doi:10.1126/science.1241214
[21]Koh A, De Vadder F, Kovatcheva-Datchary P, Bäckhed F. From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell. 2016;165(6):1332-1345. doi:10.1016/j.cell.2016.05.041
[22]Thaiss CA, Itav S, Rothschild D, et al. Persistent microbiome alterations modulate the rate of post-dieting weight regain. Nature. 2016;540(7634):544-551. doi:10.1038/nature20796
[23]Bäckhed F, Ding H, Wang T, et al. The gut microbiota as an environmental factor that regulates fat storage. Proc Natl Acad Sci U S A. 2004;101(44):15718-15723. doi:10.1073/pnas.0407076101
[24]Fetissov SO. Role of the gut microbiota in host appetite control: bacterial growth to animal feeding behaviour. Nat Rev Endocrinol. 2017;13(1):11-25. doi:10.1038/nrendo.2016.150
[25]Brooks L, Viardot A, Tsakmaki A, et al. Fermentable carbohydrate stimulates FFAR2-dependent colonic PYY cell expansion to increase satiety. Mol Metab. 2016;6(1):48-60. Published 2016 Nov 4. doi:10.1016/j.molmet.2016.10.011
[26]Markwald RR, Melanson EL, Smith MR, et al. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proc Natl Acad Sci U S A. 2013;110(14):5695-5700. doi:10.1073/pnas.1216951110
[27]Cappuccio FP, Taggart FM, Kandala NB, et al. Meta-analysis of short sleep duration and obesity in children and adults. Sleep. 2008;31(5):619-626. doi:10.1093/sleep/31.5.619
[28]Sharma S, Kavuru M. Sleep and metabolism: an overview. Int J Endocrinol. 2010;2010:270832. doi:10.1155/2010/270832
[29]Spiegel K, Leproult R, L'hermite-Balériaux M, Copinschi G, Penev PD, Van Cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004;89(11):5762-5771. doi:10.1210/jc.2004-1003
[30]Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004;1(3):e62. doi:10.1371/journal.pmed.0010062
[31]Knutson KL, Spiegel K, Penev P, Van Cauter E. The metabolic consequences of sleep deprivation. Sleep Med Rev. 2007;11(3):163-178. doi:10.1016/j.smrv.2007.01.002
No comments:
Post a Comment