减肥的朋友都有这样的体会,刚开始减的两三个月往往都减得很快,然后就会越来越慢,甚至进入「平台期」,几周到几个月体重都不变化,这是为什么呢?又该怎么办呢?这篇文章就来详细说说。 一、 减肥速度越来越慢, 甚至减不动的4大原因 有研究发现,每天只摄入800千卡来减肥,8-12周后体重大约减了10%,瘦素水平下降却高达53%。 而维生素B1、维生素B2、维生素B3(烟酸)、维生素B5(泛酸)、维生素B6、维生素C、铁、镁、钙、锌等微量营养素都跟能量代谢密切相关。 假如你减肥的方式太极端比如天天饿肚子、不吃主食、严格代餐等,或者运动量大得天天疲惫不堪就很容易缺乏微量营养素,这些营养素缺乏了脂肪分解就会受影响。 二、 跨越平台期的三大秘笈 参考文献: [1] Thomas DM, Gonzalez MC, Pereira AZ, Redman LM, Heymsfield SB. Time to correctly predict the amount of weight loss with dieting. J Acad Nutr Diet. 2014;114:857–61. [2]Heymsfield SB, Thomas D, Martin CK, Redman LM, Strauss B, Bosy-Westphal A, Müller MJ, Shen W, Martin Nguyen A. Energy content of weight loss: kinetic features during voluntary caloric restriction. Metabolism. 2012;61:937–43. [3] Astrup A, Rössner S. Lessons from obesity management programmes: greater initial weight loss improves long-term maintenance. Obes Rev. 2000 May;1(1):17-9. [4] Fothergill, E., Guo, J., Howard, L.,Kerns, J. C., Knuth, N. D., Brychta, R., Chen, K. Y., Skarulis, M. C., Walter,M., Walter, P. J. and Hall, K. D. (2016), Persistent metabolic adaptation 6years after “The Biggest Loser” competition. Obesity. doi: 10.1002/oby.21538 [5] Mendoza-Herrera K, Florio AA, Moore M, Marrero A, Tamez M, Bhupathiraju SN, Mattei J. The Leptin System and Diet: A Mini Review of the Current Evidence. Front Endocrinol (Lausanne). 2021 Nov 24;12:749050. doi: 10.3389/fendo.2021.749050. PMID: 34899599; PMCID: PMC8651558. [6] Wing RR, Sinha MK, Considine RV, Lang W, Caro JF. 1996 Relationship between weight loss maintenance and changes in serum leptin levels. Horm Metab Res. 28:698–703. [7] Leibel R, Rosenbaum M, Hirsch J. Changes in energy expenditure resulting from altered body weight. N Eng J Med. 1995;332:621–28. [8] Müller TD, Nogueiras R, Andermann ML, Andrews ZB, Anker SD, Argente J, Batterham RL, Benoit SC, Bowers CY, Broglio F, Casanueva FF, D'Alessio D, Depoortere I, Geliebter A, Ghigo E, Cole PA, Cowley M, Cummings DE, Dagher A, Diano S, Dickson SL, Diéguez C, Granata R, Grill HJ, Grove K, Habegger KM, Heppner K, Heiman ML, Holsen L, Holst B, Inui A, Jansson JO, Kirchner H, Korbonits M, Laferrère B, LeRoux CW, Lopez M, Morin S, Nakazato M, Nass R, Perez-Tilve D, Pfluger PT, Schwartz TW, Seeley RJ, Sleeman M, Sun Y, Sussel L, Tong J, Thorner MO, van der Lely AJ, van der Ploeg LH, Zigman JM, Kojima M, Kangawa K, Smith RG, Horvath T, Tschöp MH. Ghrelin. Mol Metab. 2015 Jun;4(6):437-60. |
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