隨著年齡增長,以前餓幾餐就能瘦的世界一去不復返,用老方法怎麼瘦身,都成效不彰,減脂減重都很困難,甚至覺得自己連呼吸都會胖?35歲以上的女性減脂思路跟20歲女性本來就不同,小紅書人氣健身部落客,擁有美國ACE高級私人教練執照的Layla就分享了年齡在35歲以上的女性,要減脂必須把握的關鍵原則。

35歲女性要減脂!根本課題「提高基礎代謝」

國外已有不少研究證實,成年人每10年基礎代謝率就會降低2%至5%,也就是說食量跟以前一樣多,但是能消耗的熱量卻變少了!這就是為什麼年紀越大,減脂卻越變越困難的原因,如果不先養成好的基礎代謝,你就必須比一般人更用力地消耗熱量,動更多吃更少,而且很容易反彈,只要一放鬆復胖就會找上你。

所以如果你想成功減脂,且持續瘦一輩子,一定要提高基礎代謝率,方法不難,主要從四個方面入手:飲食、水分、睡眠和訓練。

Kitchen scene, Warwick, Warwickshire, 1966. In this advertising image a model is seen preparing a salad in her modern, fitted kitchen with a split level cooker. The 1960s saw the introduction of the 'American' style fitted kitchen which is normal in all homes today. (Photo by Paul Walters Worldwide Photography Ltd./Heritage Images/Getty Images)

Kitchen scene, Warwick, Warwickshire, 1966. In this advertising image a model is seen preparing a salad in her modern, fitted kitchen with a split level cooker. The 1960s saw the introduction of the 'American' style fitted kitchen which is normal in all homes today. (Photo by Paul Walters Worldwide Photography Ltd./Heritage Images/Getty Images)

1.「只吃菜、不吃飯」真的不會瘦

很多成熟女子為了維持身材,不愛吃澱粉,Layla提醒千萬不可以什麼澱粉都不吃,這會影響內分泌,澱粉可以少吃,或是改吃玉米、蕃薯、南瓜等粗糧去取代。另外,很多女生為了減重不吃肉,只吃菜,這也是錯誤的,基礎代謝基本上跟肌肉量很有關聯,肌肉量要增加,蛋白質是不可或缺的關鍵。

American actress Lucille Bremer (1917 - 1996) takes a drink of water on the set of the film 'Yolanda and the Thief', 1945. (Photo by Archive Photos/Getty Images)

American actress Lucille Bremer (1917 - 1996) takes a drink of water on the set of the film 'Yolanda and the Thief', 1945. (Photo by Archive Photos/Getty Images)

2. 早上九點到晚上八點是黃金喝水期

35歲以上一定要多喝水,這非常非常重要,喝水不光可以讓肌膚變好,還可以提升基礎代謝,最好的喝水時間是從上午九點開始一直到晚上八點之前,一天要喝的水量,是以體重去乘以30-40,比如現在50公斤的女生,要喝滿1500-2000c.c的水才夠。

Spectators in the sitting in the Stewards' Enclosure fall asleep in the afternoon sun beside the River Thames whilst watching the rowing at the Henley Royal Regatta on 4 July 1985 at Henley-on-Thames, England. Visions of Sport. (Photo by Adrian Murrell/Allsport/Getty Images)

Spectators in the sitting in the Stewards' Enclosure fall asleep in the afternoon sun beside the River Thames whilst watching the rowing at the Henley Royal Regatta on 4 July 1985 at Henley-on-Thames, England. Visions of Sport. (Photo by Adrian Murrell/Allsport/Getty Images)

3. 試著睡滿9個小時

身體機能可以在睡眠中獲得修復的,睡得好、睡得飽,新陳代謝才會好。20幾歲的話建議每天大概睡8小時左右就夠了,30歲以上的女性,如果你已經開始進行運動訓練,那麽建議最好每天睡到9個小時,才能讓身體好好復原、變強壯。

circa 1956: American actor Marilyn Monroe (1926 - 1962) sits on the grass with her legs outstretched, touching her toes. (Photo by Dave Cicero/Hulton Archive/Getty Images)

circa 1956: American actor Marilyn Monroe (1926 - 1962) sits on the grass with her legs outstretched, touching her toes. (Photo by Dave Cicero/Hulton Archive/Getty Images)

4. 35歲以後,腹部和臀部是訓練重點

35歲以後的女性,專業健身教練一定會鎖定兩個部位,一個是腹部,一個是臀部,這兩個部位練好,就能立刻改善體態,避免飄出「嬸味」。另外,訓練中盡量以肌力重訓為主,有氧運動如瑜伽或跑步建議當輔助型的訓練。

原文刊登於《VOGUE TW