生活中11个致胖坏习惯必须戒除.doc

1、爱穿宽松衣服想掩饰身材缺点时，很多人可能会挑选宽松、深色的衣服，然而这正是迈向发胖不归路的开始啊! 不但不容易发现自己发胖，心态上还会变得比较松懈，秉持着眼不见为净的原则，不愿面对真相。正视发胖的情况，能够更积极地督促自己执行瘦身计划，并且以肌力运动来雕塑线条。事实上，利用提高腰线、加上腰带、露出锁骨、裙子取代裤子、调整服装版型和长度等方式，能够创造出显瘦效果，不需要总是穿着宽大衣物。建议大家，可以购买小一号或较合身的衣服，为自己设下某某时候一定要穿得下的目标，瘦身过程中慢慢能穿得下时，真的会很有成就感喔!2、爱熬夜熬夜除了可能使身体代谢下降、内分泌失调，进而影响瘦身之外，由于离上一餐已有相当时间，此时不免会有点饿，不小心就吃进高热量宵夜。请减少熬夜次数，早点上床、让身体好好休息;若迫不得已必须熬夜时，也不要以泡面、夹心饼干、盐酥鸡等高热量食物来充饥，改吃一些比较健康低卡的水果或小点心。3、爱看美食信息不知道大家有没有发现，当美食节目中的主持人，或是某某美食部落客，将料理形容得天花乱坠、彷佛小当家再世时，就算当下不饿也会很想吃。不管是团购美食还是知名餐厅，如果你受到吸引而付诸行动，等于吃下了额外的热量，常常大鱼大肉或狂嗑甜点零食，不只身材容易变形，也会对健康造成负担。4、讨厌活动能坐着绝不站着，能躺着绝不坐着是你的至理名言吗?越来越少的活动量、逐渐长蜘蛛丝的运动器材，可能就是你瘦不下来的主因。生活中其实有很多增加热量消耗、舒展筋骨的机会，例如改走楼梯、提早一站下公交车、上班时多起身到茶水间和厕所、把椅子换成抗力球、边看电视边骑室内脚踏车.，一点一滴加起来，将能让你更靠近瘦身目标唷!5、近墨者黑那些会告诉你星冰乐买一送一，明天一起冲、多吃一口不会胖啦、甜心卡可以多一个苹果派耶的朋友，可能就是你瘦身路上的绊脚石。除非你有钢铁般的意志，否则饮食习惯极易受到朋友影响，例如你的饭友中午吃便当必点炸排骨，路过饮料店再加大杯珍奶，那么久而久之难免也会受到不良影响。建议找一个和自己瘦身观念相仿的朋友，一起选择比较健康低卡的餐点，假日还可以相约一起运动，在瘦身路上互相激励喔!6、爱逛商场、超市经过便利商店时总忍不住进去晃一晃吗?假日常常逛超市大肆采购吗?当你的眼睛不断流连在各种看来美味诱人的食品包装中，难免会随手把一样又一样的食物放进购物车，还可能因为贪便宜买了大包装，怕过期只好拼命吃完。进入这种购物商场的最佳策略就是快、狠、准，列出列表、找到目标品项之后，就头也不回地走向结账柜台，也不要因为集点而多买好几样。如果因为等人而逛超商，可以多往杂志书刊区看看，或者在下手之前算算热量、想想要运动多久才能消耗掉，也许就会打消吃零食的念头了。7、肠道细菌过度繁殖人体需要足够的益生菌在你的肠胃系统来维持免疫与消化系统的平衡，然而，太多的有害的细菌在你的肠道(即使是益生菌)实际上是会增加热量的吸收，猜猜看这些摄取过多的卡路里会除存在什么地方?没错!就是你的腹部，这绝对会让你的减肥过程增加许多困难!假如你怀疑这结果是内分泌失调或肠道发生的问题，赶紧去咨询你的专业医生让你做有机酸检测。8、常吃避孕药如果女性朋友有常使用避孕药(主要成分为雌激素与黄体素)的习惯，因为副作用的关系会让你增加食欲、身体水肿、疲倦，以及脂肪的累积(会有怀孕初期的症状)，尽量使用新型的避孕药(雌激素剂量降低)，可以降低副作用造成的不适，用药前与你的医师讨论，不要让它影响到贺尔蒙。另外有脑血管疾病、心脏冠状动脉阻塞、明显肝功能异常、乳癌患者等尽量不要使用避孕药来避孕，这些症状会副作用会更大并且有血管拴塞的危险，都是要小心注意的!9、依赖代糖(人工甜味剂)在节食的过程中，食用代糖可说是一项禁忌，既使只是一小口的零卡可乐(使用代糖)也会造成整天的恶性循环。第一，它会让你的身体热量调节异常，这代表你无法合理地控制调节卡路里摄取量，造成你饮食过量。第二，阿斯巴甜会产生血清素，会让你的大脑对糖份产生渴望，透过醣化的过程你的身体依旧会分解阿斯巴甜(没错完全和糖分解的过程一样)，醣化会使你的身体老化并且减缓脂肪的燃烧，不要再相信代糖没有热量这迷思了(健康的做法或许你可以选择天然的替代品)。10、做过多的有氧运动你上了每周的有氧运动，而且花了许多时间在上面，但是为什么体重还是降不下来?持久性的耐力训练是达到最高心率的 70% 以上的运动持续至少30 分钟，然后身体会分泌压力贺尔蒙来分解肌肉(以及降低你的免疫系统)，因为生物演化的机制，持续的肾上腺素将会降低你身体的新陈代谢率来节约能源的消耗，所以如果你的目的是减肥(而不只是单纯运动)那最好降低持久耐力的训练，有更多研究显示爆发式的训练会燃烧更多的脂肪，帮助身体做更多的新陈代谢!11、吃零食先确定知道节食与健康饮食的差别，如果你正在节食，那你绝对没办法不对中午同事买的披萨心动，间隔太长时间的两餐，(饿太久)会造成压力贺尔蒙的产生，让身体分解掉肌肉并且将葡萄糖储存成脂肪(没错!也是保命用生物演化过程的现象)，但是另一方面，每2-3小时吃东西却会提高胰岛素的分泌，会促使脂肪更容易合成。也就是说尽量每餐维持4-6小时的间隔，在正确的时间用餐是比较健康的做法!(来看看预防食欲太好的三个方法，偷吃也不会过量!)1,loveto wear looseclothesWant to hide the body weakness, many people may choose loose, dark clothes, but this is beginning to the /post/62.html fat of no return!Not onlyis not easy to findtheir own fat,mindwillbecome morelax,adhere to the eyes do notsee the net principle,unwilling to facethe truth.Toget fat,can be moreactivelysupervisetheir implementationdownsizing plan,and themuscle strengthexercise tosculpture lines.In fact,thewaistbelt,improve,coupled withthe collarbone,pants,skirtinstead ofadjustmentpatternand length,can createthin effect,need not alwayswearing baggyclothes.Suggest that youcanbuya smaller size,or afitting clothes,set for himself under theso and somust beworn, slimmingprocessfit you,reallyhave a sense of achievement!2,loveto stay up lateStay up late in additionmay make the bodymetabolism,endocrine disorders,andweight reduction,because from thelast mealfor some considerable time,thiscan bea little hungry, eat intohigh caloriesnacks.Please reduce thenumber oflate,go to bed early,let the bodyrest;ifhave no alternative against ones willhave tostay up late,dont takeinstant noodles,biscuits,fried chickenand other high caloriefood to eat,to eatmorehealthy low caloriefruitor a small snack.3,loveto seefoodinformationDo not know if you havenot found,whenfoodprogram hosts,or willdescribe itas if it were raining flowers,food,likesmall chargeagain,even ifthe momentisnt hungrywilleat.Whether thegroup purchasefoodorrestaurants,if you aretempted toact,equal toeatextracalories,oftenaboutor madnibblingsweet snacks,not onlyiseasy todeformation,will be a burden on thehealth.4,hateactivityCannotstandtosit,lienever sit isthe true sayingyou?Sportsactivity,fewergrowspider silk,may be thereasonyou arenot thin down.In lifethere are manymorecalories,stretches the physiqueopportunities,for example,take the stairs,astationbus,workupto the kitchenandthe toiletmore,chairintothe ball,watch TV whileridinga bicycle.,add up toevery little bit,will be able tobring you closer toyour goals!5,howlWhowill tell youFrappuccinobuy one get onetomorrowtogether,punching,multieatnot fat,sweetheartcardcan be more than anapplesent the son friends,stumbling blockmay be yourweight-lossroad.Unless you havea will of iron,oreating habitseasilyinfluenced by friends,such as yourrice friendsat noon to eatlunchwill bedeep fried pork ribs,pass bybeverage storethen increase thecup,soin the course of timewill inevitablyadversely affected.Recommendations for theonethinconceptsimilarfriends,together toopt for more healthylow caloriemeals,holidaycan alsomeet together,in thinroadto encourage each other!6,love shopping,supermarketAfterthe convenience storecould notlive inshake?Holidayoftenstrolls the supermarketshopping?When your eyesthey lingerin variouslooksdeliciousfood packaging,will inevitablyputasthe same foodinto the shopping cart,possiblybecause it is cheapto buy a bigpackage,afraidto tryeatingexpired.The best strategyto entertheshopping mallis the fast and hard,quasi -,after thelist,find the targetitem,does not returnto thecheckoutcounter,not because thesetpointandboughta few.Ifbecauseet aland stroll thesupermarket,canhave a looktomagazinesDistrict,orcalculate theheat,wanthow long toconsumeinmotionstart before, can give upthe idea ofeatingsnacks.In 7,intestinalbacterial overgrowthThe body needsplenty ofprobiotic bacteria in thegastrointestinal systemyouto maintain theimmuneanddigestive system in balance,however,toomuch harmfulbacteria inyour gut(evenprobiotics)actually increasesthe absorption of heat,guesstheexcessive intake ofcalorieswillsavein what place?Yes!Is yourthe abdomen,thiswill letyour dietincreaseda lot of difficulties!If yoususpect thisis the result ofendocrine disordersor bowelproblems,hastened toconsult yourdoctorlet you doorganicacid detection.8,eatthe pillIf a womanis oftenthe use of contraceptives(the main component ofestrogen andprogesterone)habits,because ofside effectswillallow you to increase appetite, edema,fatigue,andthe accumulation of fat(there will beearly pregnancysymptoms),try to use thenewpill(estrogendose reduction),can reduce theside effectcaused bydiscomfort,discuss with yourphysicianbefore treatment,do not let itaffecthormone.In additionthere arecerebrovascular disease,heart coronary arteryocclusion,obviousabnormal liver functionof patients with breast cancer,sotry not to usecontraceptivesfor contraception,these symptoms may beside effectswill be greaterand have dangerousvascularembolism,is tobe careful!9,rely onartificial sweeteners(artificialsweetener)In theprocess of dieting,saccharinisa taboo,evenjusta smallzerocalorie Cola(useSplenda)can also causethevicious spiralall day.First,it makes your bodyheatregulation abnormality,it means youcannot controlKaluriintake,causing you toovereat.Second,aspartamemay produceserotonin,will letyour braincraving forsugar,byglycosylationof your bodywill stilldecompositionof aspartame(rightcompletelyandsugardecompositionas),glycosylatedwillmake your body agingand slowburn fat,not tobelievethemyth ofsugarwithout the heat.(the practice of healthor you can choose tonatural alternatives).10,domoreaerobic exerciseYou on theweeklyaerobic exercise,andspent a lot of timeon it,but why theweight ornot fall down?Lastingendurancetraining ismore thanthe maximum heart rate of70%forat least 30 minutes,and thenthe body releasesstress hormonesto break downmuscle(and loweryour immune system),becausemechanism of biologicalevolution,sustainedadrenergicwill loweryour bodythe new supersedes the old.