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标题: 6个技术步骤减腰腹脂肪，36篇文献的总结！ [打印本页]

作者: 再活一甲子 时间: 2023-6-11 21:47
标题: 6个技术步骤减腰腹脂肪，36篇文献的总结！
很多健身爱好者都有这个困惑：为啥减来减去，都是腰腹部脂肪最难减？
首先，索队带你来认识一下腹部脂肪吧！
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皮下脂肪：顾名思义，就是只长在肚皮之下而没长在肚子里的脂肪，它对健康没啥影响，只对美观有影响。
内脏脂肪：它们是长在肚子里脂肪，主要环绕在肝、胃和肠等重要器官周围，它们是必要的，但过量以后会对健康和美观产生影响，很多疾病（包括但不限于二型糖尿病及动脉血栓等）的根源都是它们。
一般而言，一个人的皮下脂肪越多，它的内脏脂肪也会越多。
但这也不绝对，比如胖瘦子就是指皮下脂肪很少（看起来很瘦）而内脏脂肪很多的一类人。
而很多人体习惯差异、或者疾病也会导致内脏脂肪激增。
导致内脏脂肪增加的常见原因
1、高体脂率：这点不必多解释
2、雄性激素：是的，雄激素会让人体更倾向于把脂肪以内脏脂肪的形式存储下来，因此很多爱好者在执行“脏增肌期”后，内脏脂肪超标。
但是，很可怕的事，假设男性的雄激素大幅度下降、雌激素上升，也会导致肥胖且更难减下来（缺乏睾酮的恶果，你懂的）。
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3、绝经后：这点和上一点基本相通，女性在绝经后由于基本不再分泌雌激素，也会在更多雄激素的影响下从梨型胖（脂肪主要长屁股和腿上）转化为苹果型胖（脂肪主要长肚子里）。
4、衰老：是的，越老也越容易长肚子（这可能与越老细胞分泌炎症因子越多有关）。
5、长期压力太大：压力会促使人体分泌压力激素皮质醇，这种激素会让脂肪多往肚子上堆。
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6、剧烈变化的饮食计划：不少人在减脂期会大幅度变化饮食计划，这也会致使激素波动从而带来腰腹脂肪堆积。
此外，基因也对脂肪分布有一定影响。
有些人就是会天生比其他人更容易长肚子，不过反正现在也不可能给人做基因改造，这一点索队也不展开讲。
如何针对性的减少腰腹脂肪囤积可能？
抛开咱们改变不了的东西（比如年龄和基因等），下面就让咱们来看看怎么从其他地方努力，奔向水蛇腰吧！
在给大众指路之前，索队首先要先把特例交代在前面。
在今天这个问题上，有一类人群的肚子变大的原因是和其他人都不太一样的，那就是孕妇。
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女性在生产后，就算恢复到了妊娠前的体重，肚子也会比之前更“难看”了，这是因为怀孕让腹部的组织和肌肉本身都变松弛了，脂肪和其他组织都失去了约束，肚子就会变得不再紧致如初。
也正是因此，产后恢复的市场一直不小。
好好做恢复也的确能解决上述的问题，但这是需要不少时间精力的，这也是母亲伟大的原因之一（谢谢我的妈妈和我老婆）。
OK，现在开始正菜——6步告别腰腹脂肪。
下面这六步中，也许有不少是你已经看过的（毕竟肚腩作为全民公敌已经，人人都在写还写了很久了），但索队想说，知道不代表做到，而身材这件事，只有坚持做好才会有改变，所以再来复习一遍，让自己更有动力真做下去，也没什么不好。
步骤一：明确你为什么要瘦肚子
做好这一步有助于让你更有动力坚持下去。
你是为了美还是为了健康？
为了健康的话，是因为医嘱吗？你的腰围是否已经超过了健康警戒线（男性94厘米，女性80厘米）？
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为了美的话，是不是因为想逃避其他大问题才这样想的吗？你对自己美的追求是自我和解好以后的自我决定，还是为了迎合大众审美？
好好思考清楚这些问题，你才能真的弄明白你能不能坚持下去、可以坚持多久以及最终要坚持到什么结果为止，明确这几点你才更可能成功减肚子。
步骤二：单独减肚子是不可能的
通过普通的锻炼和调整饮食的方法是不可能局部减肚子的，这就像通过一般方法也练不大一头肌一样。
此外，在不损伤身体和动用高科技的前提下，一个月最多能减掉2.5厘米的腰围。
尽管我们常说“练腹肌不能帮助减肚子”，但腰腹脂肪减不下去的人腹肌训练必然不够有效。注意——索队用的词汇是“有效”。
你每天去卷腹，这不叫“有效练腹！！！”
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有效练腹，你得把腹肌当成一块顽固、强大、耐操的肌肉，用练手臂/背部/一头肌的态度去对待它！
步骤三：多吃天然非精加工食物
虽然除了芹菜汁之外没什么食品可以让你的肚子变小，但精加工食品的确更容易搞大你的肚子，虽然大家还是喜欢在疯狂星期四被V50搞大肚子就是了。
这是因为天然食品会显著比精加工食品更饱腹、营养素密度更高、还热量更低，虽然这道理其实并不必索队多说。
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不仅如此，精加工食品还更容易含有更易吸收的脂肪、碳水形式，这玩意在让男人也“怀孕”的方面非常有效，所以要想瘦肚子，还是多吃天然食物吧。
尤其是，高膳食纤维、低GI的主食，会大幅度减少腰腹脂肪的增长可能！
注意，这里非精加工食物，也包括各种“健康欧包”、“健康食物”。
步骤四：慢慢吃到饱
进食速度实际上会显著影响你的胃口，你吃得越快，就越容易吃下去越多，也就越难看到你的6块腹肌。
所以，从今天开始细嚼慢咽每一口吧，坚持下去，和卡比兽式进食说拜拜。
步骤五：找到你喜欢并能坚持下去的运动
什么运动模式最有效？跑步？HIIT？篮球？唱跳RAP？
注意——这个事情其实不难，选择你热爱的+能坚持的，而不是运动形式。
保持每周不少于4次运动，并且逐步增加运动量。
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也许你会想着去做HIIT，没错，其实HIIT相对传统有氧，确实瘦的效率更高（是真的！），空腹有氧也是！
但可惜的是，如果你本身指望的是“HIIT几天就瘦了”，那滚你的蛋吧！
你花了若干年胖起来，凭什么让你不费吹灰之力就瘦下去？
步骤六：以积极的心态去践行上述五步
以上便是只要坚持下去就能瘦肚子的六大步骤，祝大家在看完并照做之后，今年夏天就都能秀出小蛮腰！
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