鄭多燕老師說….守緊10誡,不用挨餓就能瘦身!! 鄭多蓮說,單靠意志力的瘦身行動持續不了多久。因此,她認為瘦身的成功與否,其實跟痛苦相伴的嚴格飲食限制無關。如果妳想瘦得漂亮並不是不吃,而是要吃對。 聰明的飲食,才能成功瘦身而不用擔心「溜溜球效應」,時間再久都不會失敗。什麼是聰明的飲食呢?請緊守下面1…


鄭多蓮說,單靠意志力的瘦身行動持續不了多久。因此,她認為瘦身的成功與否,其實跟痛苦相伴的嚴格飲食限制無關。如果妳想瘦得漂亮並不是不吃,而是要吃對。

聰明的飲食,才能成功瘦身而不用擔心「溜溜球效應」,時間再久都不會失敗。什麼是聰明的飲食呢?請緊守下面10誡。

01 少量!多餐!

大部份的人都是一天吃三餐。即使肚子還不餓,時間到了就按時用餐,這是因為人們認為一天用餐三次是正確的習慣。然而,這種習慣正是造成肥胖的元兇。其實我們不需要受「三餐」這數字的限制。瘦身的過程中,做好不受用餐次數的侷限、免於挨餓的飲食管理是很重要的。所以,瘦身期間不妨改為一天分成6∼8次的少量多餐方式。此外,不分正餐或點心,只要是吃東西就算是一餐。

02 不必戰戰競競計算卡路里!

充分攝取身體需要的養分,比斤斤計較熱量來得更重要。勤加補充瘦身輔助食品或是每一餐都計算熱量的飲食方式,反而會造成壓力妨礙瘦身計劃的落實。與其減的這麼辛苦,妳更需要的是少量多餐,並且充分攝取碳水化合物及蛋白質、纖維質、維他命等均衡的營養。

03 少用調味料,享用食材本身的天然美味!

又辣又鹹的重口味食物會讓妳吃得更多,最好養成口味清淡的習慣。只要懂得善用香草類植物或是辛香料,即使沒有重度刺激性的調味,一樣能夠滿足妳的味蕾。

04 遠離3種白色食品!

白麵粉、白糖、白米飯這三種都是過度精緻化的食品,營養成分幾乎都被去除,只剩下高度的熱量。請以玄米飯或五穀飯取代白飯,用全榖麵包取代白麵包,用寡糖、蜂蜜、天然糖分等取代白糖。

05 天黑之後禁止攝取碳水化合物!

太陽下山之後應該停止攝取碳水化合物(榖類)。要記得碳水化合物主要提供身體所需能量。
攝取碳水化合物之後如果不運動,就無法轉換成能量,只會變成脂肪囤積在體內。那麼晚上攝取的碳水化合物就無可避免的變成可怕的體脂肪了。因此,必須遵守的飲食第1條誡律就是,晚上不可以攝取碳水化合物。

06 多攝取各色的天然食物!

想要維持美好的身材,又想要留住青春,最好攝取抗氧化作用十分顯著的各色食物。假使妳覺得很難記清楚哪一種食材具有什麼樣的成分,那就讓自己習慣於攝取各種顏色的食材。紅色的番茄、黃色的南瓜、綠色的青花菜、紫色的茄子、黑色的黑豆、白色的高麗菜,依循這種方式來均衡飲食即可。

07 與其計較份量,不如在意吃的順序!

一旦決心要開始減肥了,妳的第一個行動是什麼呢?人們多半都是以節食或是斷食作為瘦身的第一步。但是,比起計較吃的份量,只要改變吃的順序,身體的吸收程度就大不相同。中午之前可以增加碳水化合物的食用份量,下午3∼4點之後要增加蛋白質和膳食纖維的份量來取代碳水化合物。晚餐時段不妨採用以水果或是蔬菜為主的菜單,這樣就能免於挨餓的痛苦了。妳可以吃得聰明,而不是一味的挨餓。

08 忍受飢餓的瘦身方式是通往複胖體質的「高速公路」!

常聽到許多在短時間內成功瘦身的人,在中斷瘦身之後,過一段時間又復胖的例子。這些人的共通點是急速地減少食量或是乾脆不進食,不充分攝取食物的結果是面臨「溜溜球效應」,甚至成為容易發胖的體質。持續不進食的瘦身方式,會造成身體的代謝越來越差,最後反而會變成容易發胖的體質。然後,落得「不吃也發胖」的下場。

09 晚上就寢前三小時結束最後的用餐!

晚上太晚用餐,吃進去的食物就會直接轉為脂肪堆積在體內。這樣產生的脂肪特別容易累積在腹部,所以經常太晚用餐的人有很多都是腹部肥胖。晚餐最好是在就寢之前3∼4小時內結束,或是最晚七點要結束晚餐。

10 星期天是Free Day!想怎麼吃,就怎麼吃。

過度的節制或是限制飲食的瘦身計劃,可能剛開始就看得到效果,但是很容易因為不開心而造成心理壓力或是導致暴飲暴食。這樣的結果,不外乎是無法持續下去而宣告失敗。如果一個星期下來該做的運動都有做、飲食都有控制,那麼至少把星期天這一天定為休息日,想怎麼吃就怎麼吃,既不會累積心理壓力又可以吃得安心。然後,隔天再繼續運動控制飲食就行了。因為不是每天都這樣放縱自己,所以不用擔心會因此而影響減肥成果。

想學瘦身 一起加入粉絲團 一起跟著鄭多燕老師瘦身吧

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