[減肥] 減肥平台期請教
看板FITNESS (健身/體適能)作者IOP14759 (iop14759)時間2周前 (2024/09/19 11:06)推噓26(30推 4噓 39→)留言73則, 32人參與討論串1/2 (看更多)
我六月開始減肥,減肥方式就是早餐午餐都吃300卡左右,晚餐就麥當勞鹹酥雞隨便吃(我
抓1000卡),然後每天運動一小時(小米手環測500卡)
算了一下每天基礎消耗抓2000卡,運動500卡,攝入1600卡,每天有900卡缺口
所以一直到九月平均每15天減2KG,從126KG到112KG,基本符合7700卡=1KG
最近發現我飲食和運動不變,但是體重始終在112~111KG之間停留,已經持續一個禮拜以
上體重沒變化了
我看了一下也只有可能是平台期BMR下降,BMR下降我查了一下初期也才10%~20%,我身體
沒啥異常,每天消耗降低200~400卡還是有熱量缺口,沒道理體重完全不動吧?
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推
09/19 11:32,
2周前
, 1F
09/19 11:32, 1F
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09/19 11:33,
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09/19 11:37,
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09/19 12:08,
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早餐吃便利商店三明治,上面標2百多
午餐吃便利商店握沙拉,上面標2百多
晚餐麥當勞雙吉套餐 漢堡500卡+薯條400卡+綠茶0卡
晚餐鹹酥雞600卡+四季豆150卡+玉米筍150卡
有時候換吃雞排700卡
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09/19 12:09,
2周前
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09/19 12:09, 5F
運動是VR節奏光劍,每天一小時平均心跳130~140
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09/19 12:33,
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09/19 12:33,
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基本消耗我從開始減肥就用目標的100KG來計算
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09/19 12:33,
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09/19 12:53,
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09/19 12:53,
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09/19 15:24,
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09/19 15:57,
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09/19 16:45,
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主要是麥當勞和鹽酥雞是我目前晚餐裡熱亮比較高的,食用頻率也高
其他食物我算完也是不到1000,發文懶得打字就都權算1000
我主要想問的是這個月跟前三個月飲食和生活都不變,為什麼減重速度完全停滯
因為前三個月是真的每天量完體重看曲線圖是一路往下
這個月取線比較平,就沒有正反饋的感覺
下面的那篇回文我有看了,也算比較安心
※ 編輯: IOP14759 (60.248.158.217 臺灣), 09/19/2024 16:58:06
推
09/19 17:05,
2周前
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09/19 17:05, 25F
我想問一下目前我的體重適合跑步嗎
如果換成游泳(蛙式)呢?當初沒選游泳因為暑假泳池都小朋友
因為我試了一下跑步感覺膝蓋不太行
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09/19 17:05,
2周前
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※ 編輯: IOP14759 (114.136.201.130 臺灣), 09/19/2024 17:09:41
※ 編輯: IOP14759 (114.136.201.130 臺灣), 09/19/2024 17:10:56
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09/19 17:14,
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噓
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噓
09/24 04:29,
2周前
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