【減肥大作戰】不用節食一年減30kg 80後肥妹減醣+玩健身環練出腹肌【附飲食貼士】
發布時間: 2021/04/05 15:58
▲ 72kg的肥妹靠減醣並玩健身環,一年後減去30kg。
減肥一定要節食?日本一名80後女子在twitter分享自身減肥經驗,體重高達72kg(約158.4磅)的她不減食量,靠減醣控制碳水化合物攝取量,並玩健身環(Ring Fit),一年後體重輕了30公斤(66磅),更練成腹肌,甚至出書分享經驗。
日本80後女子ヤナマリ本為一名食量驚人的肥妹,一餐等於三個人的食量,身高150cm,體重達72.6kg,體脂為46.1%,BMI為32.3,屬於過胖,令她決心減肥。點擊圖片看她的身形變化:
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/click01_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f14_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f16_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f17_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f18_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f03_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f04_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f10_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/topick_health_1024_600.jpg)
2019年10月15日,她正式開始減肥,每天主要透過控制飲食及做運動減重:
- 醣類(碳水化合物)攝取量:每天約50g
- 無氧運動:每天約20分鐘
- 有氧運動:每天約2小時
飲食方面,她增加每天用餐的次數,變成一日進食八次,以維持飽肚感。其中,她每天也會吃肉、魚、蛋、大豆類及乳製品食物,並選吃部份蔬菜及調味料。點擊圖片看ヤナマリ的飲食習慣:
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/click02_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/list01_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/list02_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/list03_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/list04_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/list05_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/topick_health_3_600.jpg)
一日三餐餐單例子:
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/click05_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/01_mushroom_salmon_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/02_egg_avocado_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/03_tuna_cheese_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/04_chickenwing_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/05_fish_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/06_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/07_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/food05_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/food06_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/food04_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/food03_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/food01_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/food07_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/topick_health_4_600.jpg)
運動方面,她選擇了玩任天堂Nintendo Switch的健康遊戲「健身環大冒險」(Ring Fit Adventure)和「Fit Boxing」,並藉以做肌肉訓練,分別針對手、腳及腹部。
至2020年10月15日,她體重已降至42.5kg,體脂為22.3%,BMI為18.9,屬於正常體重。減磅成功後,她開設網頁分享心得。
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/click04_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f15_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f11_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f13_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f06_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/f05_600.jpg)
![](https://static04.hket.com/res/v3/image/content/2920000/2924414/topick_health_5_600.jpg)
同場加映:黎芷珊生酮飲食38碼變34碼 每天早餐吃煙三文魚芝士奄列
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