如果你多年来都过着超重的生活, there is a solution that can help you reach your body goals and maintain them permanently. 在路易斯维尔的医疗转型中心, KY, we offer different weight management plans to help men from all walks of life overhaul their diet, 学会健康的生活方式, 实现真正的活力.
男性体重管理的步骤是什么?
保持健康的体重对你的整体健康至关重要. When you reach an optimal weight, you increase your chances of maintaining optimal health. 你会更好地预防与体重有关的疾病, 你会有更多的精力来度过你的一天.
保持最佳健康最简单的方法之一就是开始一个体重管理计划. 通过改变你的饮食和锻炼习惯，并建立责任感, 你可以达到一个健康的体重，并保持它.
注重营养
Nutrition may single-handedly be one of if not the most important aspects of weight management. 然而，保持健康的饮食通常是最难的生活方式改变. If you are ready to reach a healthy weight but aren’t sure where to start when it comes to your diet, 中超足彩官网客户端下载可以帮助. Our experts will overhaul your current unhealthy diet and replace it with one that will help you reach all of your body goals.
可维护的餐计划
当谈到改变你的饮食时, 成功的关键之一是做出改变并保持一段时间. 时尚饮食可能会带来短期效果，但无法长期维持. Most people who follow a fad diet end up gaining back the weight they lost on that diet once the diet ends.
定制的套餐计划
We will help create a customized nutrition plan that not only will taste good but will help you reach your ideal weight. 一旦你学会如何正确饮食, you can train your body to avoid the foods that sabotage not only your weight but your house.
中超足彩官网客户端下载会为你设计膳食计划，你可以遵循和, 这样做, 能消除节食过程中的所有混乱吗. We will teach you the tips and tricks necessary to lose weight and keep it off without sacrificing taste and flavor. 中超足彩官网客户端下载将帮助您找到健康的替代品 不健康的食物.
健康的替换
许多人认为饮食包括平淡和限制性的食物. 健康饮食不一定是痛苦的，也不一定是难吃的. There is a similar yet nutritious alternative for every unhealthy option that can give you the satisfying flavors you crave without the extra calories, 化学物质, 或不健康的脂肪. There are many different healthy alternatives for unhealthy food that sometimes taste even better than the original.
例如, 从高脂肪, low-quality ground beef to a leaner grass-fed version 能改变一切吗 in your weight management plan. Substituting white rice for brown or eliminating rice and choosing higher protein grains and legumes like lentils and 藜麦 can help maintain carbohydrate balance without negatively impacting your blood sugar.
健康饮食的基础
健康饮食的关键部分包括你所吃的东西, 你多久吃一次饭, 以及你吃了多少. 小, more frequent meals throughout the day will help keep your metabolism revved and can help you avoid binging at the end of the day after not eating for hours on end. 分量大小也很重要. There are ways to measure your portions without carrying a measuring cup around with you all day.
你吃什么对达到健康的体重也至关重要. 帮助你达到减肥目标的最佳食物包括:
- 健康脂肪如鳄梨、橄榄油、酥油、杏仁等.
- 瘦肉蛋白，比如鱼，鸡肉，牛肉
- 绿叶蔬菜
- 不含化学物质、人工染料、色素和防腐剂的食品
- 低糖和天然甜味剂，如甜菊糖、枫糖、椰糖
- 低钠食品，用新鲜香草和香料调味
- 水基饮料或苏打水
- 复杂的碳水化合物，不会影响血糖水平，比如红薯, 糙米, 燕麦片, 藜麦, 豆子
我每天都做运动
There is a secret about exercise and weight loss that’s unknown to many, but it’s very effective. 当你吃得好, 调整你的饮食, 在一天中，要注意在正确的时间吃正确的食物, 你不必在健身房里累死自己. 你不能通过运动来抵消不良的饮食习惯，所以如果你吃得好，你也不需要这样做. 花30到90分钟在健身房里帮助你实现你的目标.
这完全是个人偏好的问题. 如果你喜欢锻炼，你可以花更多的时间锻炼. 如果你不喜欢锻炼, 要知道，你不必非得住在健身房才能达到你的减肥目标. There are some ways to exercise that will help you accomplish the most in the shortest amount of time and keep your metabolism fueled and functioning all day long.
锻炼计划
当您选择中超足彩官网客户端下载办公室帮助您开始一个体重管理计划, 中超足彩官网客户端下载可以帮助 point you in the right direction with an exercise routine designed to help you lose weight. You must incorporate both cardiovascular activity and strength training into your workout routine. The purpose of cardio is to promote heart health, get your heart rate up, and help you burn calories.
Those who just focus on cardio will lose weight, but they’ll only be a smaller version of themselves. 他们的身体成分不会改变，但他们会减肥. 力量训练改变你的身体组成, 增加肌肉量, 帮助你在不动的时候燃烧脂肪. Lifting weights that challenge you will help you burn fat while building lean muscle mass. 随着时间的推移，你会变得更瘦，更有弹性.
有氧运动
One of the most efficient forms of cardio that you can do while trying to lose weight is high-intensity interval training, 也被称为HIIT. You can perform HIIT with any exercise, including walking, stepping, running, and biking. 只要20分钟就能见效, but it will help increase your metabolism and help your body burn more calories at rest when done several times a week.
要执行HIIT间隔，只需找到一个您喜欢的活动. 以跑步为例. 以最快的速度跑30秒. 然后休息30到60秒，然后重复. 总共执行20分钟. You will burn a significant amount of calories, challenge your body, and increase your metabolism. 当你变得更强, 你可以减少休息时间，遵循一对一的强度和休息比例.
交替有氧运动风格
您不需要每天都执行HIIT. 这样做会过度锻炼你的身体，增加潜在受伤的风险. 理想情况下，每周最多执行一到三次HIIT. 在每个HIIT会话之间, 专注于稳定的有氧运动，比如快走, 以正常速度慢跑, 或者任何你喜欢的可以提高心率至少30分钟的活动.
了解自己
如果你不是一个早起的人，在你知道你会出现的时候安排你的锻炼. If you plan a morning workout and know that you will choose more sleep over early-morning exercise, 采取相应的. 同样地, 如果你知道在漫长的一天工作之后, 你会屈服于回家而不是去健身房的诱惑, 把你的锻炼安排在你能够进行日常运动的时间.
找到责任
Accountability is another key component of a successful weight management plan that many people don’t consider. 开始节食和减肥计划一开始会让人感到兴奋. 你的动机, 所有的工具都摆在你面前, 你已经准备好为了达到你的身体目标而努力减肥了.
然而，有时几天后，这种动力就会开始消失. 你对吃正确的食物不感兴趣. 渴望的感觉更强, and the temptation to succumb to laziness instead of getting in your cardio for the day may take over. 这就是你需要问责的地方.
问责伙伴的重要性
中超足彩官网客户端下载可以帮助你们承担责任，但要确保成功, you should find someone in your life who can help push you to reach your goals even when you don’t feel like it. This person should be someone who can tell you the things that you don’t want to hear but need to hear. 中超足彩官网客户端下载可以帮助建立问责制, 而是有一个人每天和你交流, 即使只是一条短信, 能改变一切吗.
开始体重管理计划的好处
Losing weight is usually a win-win situation unless you’re underweight and don’t want to lose weight. 然而, many benefits are associated with choosing a weight management plan and committing to a weight-loss journey and a healthier lifestyle. 决定开始一段减肥之旅是很容易的. It’s a choice that you will never regret; it will continue to reap the benefits day in and day out indefinitely.
增加了信心
When you notice positive changes in your body composition, it will increase your confidence. 当你开始看到你的衣服看起来和感觉上的不同时, 走进房间时，你会感到更加自信, 一群人, 甚至是穿着泳衣的时候.
而有些人声称，关注自己的外表是一种虚荣, 改善你的外表可以改善你的心理健康. It can also positively affect the way you feel about yourself and the way you interact with others.
改善健康
Sometimes the solution to significant health problems isn’t in medication; it comes through weight loss. Losing weight can help resolve some significant health issues and protect you from developing life-threatening conditions. 当你达到一个健康的体重，不仅你会看起来更好，你也会感觉更好. 你会有更多的精力和更好的整体幸福感.
保持超重会让你更容易患高血压, 高胆固醇, 2型糖尿病, 心脏病, 和中风. Losing weight will help act as a preventative measure against these conditions and help promote optimal health and well-being.
从今天开始你的减肥之旅
减肥不一定是痛苦的, 它也不需要在健身房呆上几个小时，而且有一定的限制, 还减肥. 中超足彩官网客户端下载将帮助您设计完美的方案，让您看起来和感觉都是最好的. 今天在肯塔基州路易斯维尔的医疗转型中心中超足彩官网客户端下载 并询问如何了解更多关于中超足彩官网客户端下载的定制体重管理计划. 这是一段你永远不会后悔的旅程.
