今天去健身房,锻炼之前我先去测试了体脂率。结果显示体脂率为16.2%,比上次测试19.2%降低了3个百分点。其实上次测试并不准确,因为上次是在锻炼完以后测试的,大量运动已经消耗了一些脂肪,所以正确的做法是在锻炼前做体测。可以看到体重和上一次相比没有明显变化,改变的是肌肉含量和脂肪占比。 ![](https://images.ecency.com/DQmV6hv6CzLVwVaDRW1EAKYFtgcFpZQds5XAcci4pFpMJnT/t2.jpeg) 看到这个改变我很欣慰,要知道从3月中旬我就开始改变饮食结构。大量减少碳水和脂肪摄入,增加维生素和蛋白质摄入。比如之前我早上吃3~4个包子,现在我改成吃薄饼卷菜和牛奶燕麦,很多时候我只把菜吃完,博饼剩下一些不吃扔掉。 午饭我之前一般是一份面或米饭菜,选的菜口味比较重,都是大油大肉做的。现在午饭我只吃米饭菜,而菜我只选西蓝花和土豆丝或者菠菜或者莲菜等,米饭只盛一点点,有时候还剩下一些在盘子里不吃。 至于晚饭要么不吃,要么煎几个鸡蛋吃,碳水基本不摄入,以上是我在单位食堂的日常饮食。在家里的话,我买一些西蓝花,生菜,圆白菜,豆腐,鸡胸肉等等,把蔬菜用水煮熟,然后炒一个西红柿,加热水再把煮好的菜放里面,有时候放一块鸡胸肉,有时候煮几个鸡蛋,没有什么味道就这么吃。 这就是我最近几个月的饮食计划,每到周末我会给自己安排欺骗餐,比如烤肉,烤鱼,火锅,自助餐等等。事实上这种饮食计划对我来说挺难的,很多时候都发愁吃饭。尤其是最近几天,到了食堂实在不想吃这些东西,可转了一圈觉得还是得坚持,否则就前功尽弃了。 看到食堂美食我也很想吃,不过好吃的东西都是大量碳水和脂肪,而且是糖油混合物,再三考虑我还是放弃美食,吃完我的饭赶紧离开食堂,怕我毅力不够多呆一会就会去买。 我打算把目前的饮食计划再坚持2个月,下个目标是体脂率达到15%,我主要是锻炼次数和时间不够,没办法平常要上班没太多时间锻炼,如果锻炼足够的话再配合上合理饮食计划,体脂率会降的很快。 继续坚持吧,不知道能撑到什么时候。
author | alpha-omega |
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julesquirin | 0 | 552,880,178 | 2% | ||
lovequeen | 0 | 91,691,640,011 | 30% | ||
hivebuzz | 0 | 13,480,584,015 | 2% | ||
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evahe | 0 | 86,692,627,122 | 30% | ||
hivevote | 0 | 10,786,875,700 | 30% | ||
yubaibai6 | 0 | 23,412,143,697 | 100% | ||
emma-emma | 0 | 13,461,214,570 | 30% | ||
ricestrela | 0 | 12,456,342,940 | 30% | ||
ericaliu | 0 | 13,653,084,946 | 30% | ||
tingjie | 0 | 56,012,980,064 | 100% | ||
lovelingling | 0 | 13,113,196,106 | 30% | ||
tina1219 | 0 | 88,116,068,996 | 100% | ||
linna188 | 0 | 1,551,751,278 | 30% | ||
everlandd | 0 | 8,407,921,393 | 30% | ||
celeste413 | 0 | 18,916,073,035 | 22.5% | ||
zhangyan-123 | 0 | 48,378,629,322 | 30% | ||
alpha-omega | 0 | 11,519,845,874 | 30% | ||
circlebubble | 0 | 7,587,455,528 | 30% | ||
attentionneeded | 0 | 501,125,585 | 6% | ||
marynn | 0 | 6,991,454,444 | 100% | ||
xianlaiyiju | 0 | 18,411,360,704 | 100% | ||
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Congratulations @alpha-omega! You have completed the following achievement on the Hive blockchain And have been rewarded with New badge(s) <table><tr><td><img src="https://images.hive.blog/60x70/http://hivebuzz.me/@alpha-omega/posts.png?202305312214"></td><td>You published more than 700 posts.<br>Your next target is to reach 750 posts.</td></tr> </table> <sub>_You can view your badges on [your board](https://hivebuzz.me/@alpha-omega) and compare yourself to others in the [Ranking](https://hivebuzz.me/ranking)_</sub> <sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub> To support your work, I also upvoted your post! **Check out our last posts:** <table><tr><td><a href="/hive-122221/@hivebuzz/pum-202306"><img src="https://images.hive.blog/64x128/https://i.imgur.com/M9RD8KS.png"></a></td><td><a href="/hive-122221/@hivebuzz/pum-202306">Be ready for the June edition of the Hive Power Up Month!</a></td></tr><tr><td><a href="/hive-114929/@hivebuzz/web3berlin"><img src="https://images.hive.blog/64x128/https://i.imgur.com/ho6R1B4.png"></a></td><td><a href="/hive-114929/@hivebuzz/web3berlin">Unveiling the Exclusive Web3 Berlin Conference Badge. HiveBuzz Adds a Touch of Excitement!</a></td></tr><tr><td><a href="/hive-122221/@hivebuzz/pud-202306"><img src="https://images.hive.blog/64x128/https://i.imgur.com/805FIIt.jpg"></a></td><td><a href="/hive-122221/@hivebuzz/pud-202306">Hive Power Up Day - June 1st 2023</a></td></tr></table>
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@tipu curate
author | magicmonk |
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<a href="https://tipu.online/hive_curator?magicmonk" target="_blank">Upvoted 👌</a> (Mana: 3/63) <a href="https://peakd.com/hive/@reward.app/reward-app-quick-guide-updated" target="_blank">Liquid rewards</a>.
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