如何在10天内减掉10磅的完整步骤

为了快速减重，应避免摄入简单或精制碳水化合物，如白面包、意大利面、谷物、甜点和含糖饮料。所有碳水化合物都会分解为葡萄糖，为身体提供能量。减少碳水化合物摄入会使身体燃烧储存的脂肪作为能量来源，从而导致体重下降。事实上，研究表明，减少碳水化合物摄入的人往往比没有减少的人减重更多。 垃圾食品含有大量添加的盐、糖和饱和脂肪，这会阻碍你减重。通过将垃圾食品排除在家中之外，并清理厨房、冰箱和冷冻库，以消除诱惑。避免去没有健康选项的餐厅用餐，远离快餐行业。 美国心脏协会建议将添加糖的摄入量限制在每日总热量的6%以下，女性约为每天6茶匙（25克），男性约为每天9茶匙（36克）。为了快速减重，你可能需要考虑进一步减少摄入量。 对于大多数人来说，增加蛋白质摄入是减重的关键。蛋白质可以帮助你更长时间感到饱腹，保持瘦肌肉质量，并加速燃烧卡路里。在一项减重研究中，将蛋白质摄入量翻倍的人比只摄入推荐每日量的人减掉更多脂肪并保持更多肌肉。

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