健康的减肥方式

1、营养均衡搭配

减肥的**营养搭配是：糖类和淀粉类占主食的60%，脂肪占主食的25%，蛋白质占15%，并保证足量的蔬菜和水果，每餐至少有一种水果和蔬菜。

合理控制热量的摄入，用餐顺序为先吃蔬果，待三分饱后，再吃其他食物，每餐达到八分饱即可。

还可以每天加入一把坚果，其所含的纤维素能起到减肥的作用，但坚果属于高热量食物，日食用量需控制在30克以内。

2、有规律的生活和休息

很多男人都有熬夜的习惯，不是加班就是玩游戏或应酬。

经常熬夜对人体的代谢功能影响很大，睡眠不足，身体会分泌更多的饥饿荷尔蒙，让人的胃口大开，很容易出现暴饮暴食，导致肥胖问题。

有调查显示，每天睡眠只有6小时的人在一年时间内可长胖10斤左右。因此规律的睡眠和休息很重要，哪怕熬夜工作无法避免，也要严格控制饮食，以免营养过剩。

3、改变工作习性

身体只有在运动的状态下才能消耗热量，上班族如果没有固定的运动时间，要学会挤时间。

比如在工作之余 ，起身活动四肢，倒个水，送个公文等，尽量每工作30分钟活动5分钟。

建议男士上班不是特别赶时间的情况下，不要每天开车，可以走路去坐公车，或者上下班时，少使用电梯，多爬楼梯，可以很好地消耗体内的热量。

4、每周的健身

健身项目很多，包括健身操及使用各种器械的健身方式。有增强力量，提高协调性及增加耐力的作用，是不少男士、女士用来减肥和塑造形体的运动方式。

有肥胖烦恼的男士，建议在周末和假期的时候，不妨减少看电视、睡懒觉及和朋友聚会的时间，拿出1个多小时到健身房进行健身运动。

5、坚持做仰卧起坐

仰卧起坐是口碑非常好的减肥方式，最需要的是坚持。每天临睡或起床后可以在床上做5组仰卧起坐。

采用平躺的姿势，双手交叉放于胸前，两腿微弓，身体缓慢躺下，再起立，如此反复。这项运动特别适合有啤酒肚的男士，只要每天坚持做，成为一种习惯，将很快见效。

不过一定要保证动作的正确，刚开始做时，时间和次数不易太长，慢慢增加，以免扭伤腰部。

1. Balanced nutrition

The best nutritional mix for weight loss is: sugar and starch account for 60% of the staple food, fat accounts for 25% of the staple food, protein accounts for 15%, and sufficient vegetables and fruits are guaranteed, with at least one kind of fruit and vegetables in each meal.

Reasonable control of calorie intake, the order of meals is to eat fruits and vegetables first, and then eat other foods after being full for three minutes, so that every meal can be full for eight minutes.

You can also add a handful of nuts every day. The cellulose contained in nuts can reduce weight, but nuts are high-calorie foods, so the amount of solar eclipse should be controlled within 30 grams.

2. Live and rest regularly

Many men have the habit of staying up late, either working overtime or playing games or socializing.

Often staying up late has a great influence on the metabolic function of the human body. If you don't get enough sleep, your body will secrete more hunger hormones, which will make people's appetite open. It is easy to overeating and lead to obesity.

A survey shows that people who sleep only 6 hours a day can gain about 10 pounds in one year. Therefore, regular sleep and rest are very important. Even if staying up late is unavoidable, we should strictly control our diet to avoid overnutrition.

3. Change work habits

Only when the body is in motion can it consume heat. If the office workers don't have fixed exercise time, they should learn to squeeze time.

For example, after work, get up and move your limbs, pour water, send a document, etc., and try to move for 5 minutes every 30 minutes of work.

It is suggested that men should not drive every day when they are not in a hurry to go to work, but walk to take the bus, or use less elevators and climb more stairs when going to and from work, which can well consume the heat in their bodies.

4. Weekly fitness

There are many fitness programs, including aerobics and fitness methods using various instruments. It has the functions of strengthening strength, improving coordination and increasing endurance, and is the exercise mode used by many men and women to lose weight and shape their bodies.

For men with obesity, it is suggested to reduce the time of watching TV, sleeping late and gathering with friends on weekends and holidays, and take out more than one hour to go to the gym for fitness exercise.

5. Insist on doing sit-ups

Sit-ups are a well-known way to lose weight, and what is most needed is persistence. You can do 5 groups of sit-ups in bed after going to bed or getting up every day.

Take the position of lying flat, put your hands on your chest with your legs slightly arched, lie down slowly, then stand up, and repeat this. This sport is especially suitable for men with beer bellies. As long as you keep doing it every day and become a habit, it will soon take effect.

However, we must make sure that the movements are correct. At the beginning, the time and frequency should not be too long, so as to avoid spraining the waist.