喊了幾年減肥，你倒是減下去呀！！還沒減下去就來了解下

小夥伴們大家好，我是健健的陽。

Hey,man! I'm JianjiandeYang.

很多人會認為，減肥就是減脂，其實區別挺大的，

A lot of people will think that losing weight is reducing fat. In fact, there is a big difference.

減脂是把身體的脂肪消耗掉不消耗肌肉，

Reducing fat is to consume the body's fat without consuming muscles. 減肥是減掉體重，包括減掉脂肪和肌肉，

To lose weight is to lose weight, including fat and muscle.

我們日常生活或者活動都需要用到肌肉的力量，

We need muscle strength in our daily life or activities.

肌肉減少的話，會降低基礎代謝率，

If the muscle is reduced, the basic metabolic rate will be reduced.

身體的免疫力就會隨之降低，所以想要健康的瘦下來，

The body's immunity will be reduced, so if you want to lose weight healthily,

只需要減脂同時保持身體肌肉的含量不減或者略微增加。

All you need to do is to lose fat while keeping your body muscle content constant or increasing slightly.

減脂是不可以採用禁食方式的，

No fasting is allowed to reduce fat

如果少吃或者不吃食物，確實會減少攝入的脂肪量，

If you eat less or no food, you will actually reduce the amount of fat you eat.

但是會損失大量的肌肉和水，

But you will lose a lot of muscle and water.

當營養攝入不平衡時，人體的內分泌水平就會紊亂，

When the nutrition intake is unbalanced, the endocrine level of human body will be disordered.

在禁食期間會引起頭暈和虛弱，從而導致代謝率顯著下降，

It can cause dizziness and weakness during fasting, resulting in a significant decrease in metabolic rate.

會啟動身體免疫系統的自我保護，這樣會儲存更多脂肪以備身體消耗。

It will activate the body's immune system's self-protection, which will store more fat for the body to consume.

即使在減脂的過程中，我們也需要每天攝入脂肪，

Even in the process of reducing fat, we need to eat fat every day.

儘量不要攝入飽和脂肪酸，

Try not to eat saturated fatty acids.

增加不飽和脂肪的攝入量（非飽和脂肪），

Increase the intake of unsaturated fat (unsaturated fat),

脂肪也是人體必須的營養素之一，它可以增加人體的生長激素等，

Fat is also one of the necessary nutrients for human body. It can increase the growth hormone of human body.

脂肪攝入的熱量占每天可消耗熱量的20%到30%左右即可。

Fat intake accounts for 20% to 30% of the daily calories consumed.

除了攝入脂肪外，每天還需要攝入適量的碳水化合物，

In addition to eating fat, you need to eat a proper amount of carbohydrates every day.

它是人體運動時的主要功能營養素，是屬於脂肪代謝的一種助燃劑，

Carbohydrate is the main functional nutrient of human body during exercise, and it is a kind of combustion aid of fat metabolism.

並且攝入碳水化合物會有飽腹感（代餐粉大部分含量就是碳水化合物），

And eating carbs will make you feel full (most of the meal meal meal meal meal meal meal meal powder is carbohydrate).

這樣就能使身體攝入更少熱量。

This will allow the body to take in fewer calories.

在減脂期開始一段時間後，應該減少碳水化合物和脂肪的攝入，

After the beginning of the fat reduction period, the intake of carbohydrate and fat should be reduced.

開始偏向蛋白質的攝入，蛋白質的攝入量根據體重和運動量確定，

The intake of protein is determined by weight and exercise.

成年人每天總蛋白質攝入量應該是體重（公斤數）乘以0.8後得出數值的克數，

The daily total protein intake of adults should be the grams of weight (kg) multiplied by 0.8.

比如我體重80kg，我每天攝入的總蛋白量64g即可，

For example, if I weigh 80kg, the total protein I take in every day is 64g.

三餐飲食中大概會有40多g蛋白，我只需要再補充20g即可，

There will be more than 40 g of protein in three meals. I just need to add another 20 G.

過多的攝入蛋白質也會造成脂肪的堆積。

Too much protein can also lead to fat build-up.

營養平衡注意好了，其他的就交給適量運動了，

Pay attention to the balance of nutrition. The rest will be given to proper exercise.

每天可以做30--45分鐘的高輕度力量訓練，後續再做半小時有氧運動，

Every day, you can do 30-45 minutes of high and light strength training, followed by another half an hour of aerobic exercise.

這樣對於脂肪消耗很有幫助，不建議單次超過1小時以上的高強度訓練，

This is very helpful for fat consumption. It is not recommended to train for more than 1 hour at a time.

會造成甲狀腺機能減退。

It can cause hypothyroidism.

有氧運動時要注意調節強度，不能運動到呼吸急促，

When aerobic exercise, pay attention to adjusting the intensity, not to exercise to shortness of breath.

拚命猛跑雖然可以快速出汗，但是並不意味著可以消耗更多的脂肪。

Running hard doesn't mean you can use more fat, though you can sweat fast.

總結一下，減脂期的營養均衡很重要，

In summary, the nutritional balance during the fat reduction period is very important.

每天攝入熱量不超過消耗總熱量即可，這樣就不會有脂肪囤積，

It is enough to consume no more than the total calories every day, so there will be no fat accumulation.

並且可以消耗掉自身脂肪，

And it can consume its own fat.

碳水化合物、蛋白質和脂肪攝入比例分別占總熱量的50%、30%和20%，

Carbohydrate, protein and fat accounted for 50%, 30% and 20% of total calories respectively.

隨著減脂進度推進，逐漸減少碳水化合物增加蛋白的攝入即可，

With the progress of fat reduction, gradually reduce carbohydrate and increase protein intake.

運動當然是必不可少的。

Of course, sports are essential.

請轉發給你關心的小夥伴

Please forward it to your concerned friends，

關注我，更多健身乾貨後續更新。

Pay attention to me, more fitness dry goods follow-up updates.