我怎样才能快速减肥（一）
How can I lose weight quickly?
译文简介
网友：我怎样才能快速减肥？适当的体重有利于健康，包括降低胆固醇和血糖水平，减少心脏工作，减轻骨骼和关节的压力。拥有一个合适的体形也会帮助你建立自信，减少对自己外表的担忧。你不需要停止进食来减肥，以下是一些健康的方法，你可以实现快速减肥......
正文翻译
How can I lose weight quickly?
我怎样才能快速减肥？
评论翻译
很赞 ( 2 )
收藏
How can I lose weight quickly?
Having a proper body weight promotes health benefits, including lower cholesterol and blood sugar levels, less work for the heart, and less stress on the bones and joints. Having a proper body shape will also help you build confidence and be less concerned about your appearance. You don’t need to stop eating to lose weight; the following are some healthy ways that you can go through to lose weight quickly.
Avoid refined carbohydrate
One way to lose weight quickly is to cut off sugar, starch, and carbohydrates from your diet. Replace refined carbohydrates with whole grains, which will help you lower your appetite, and eventually, you will eat fewer calories. There are also potential disadvantages of going on a completely low carbs diet; try to lower the quantity. Try to avoid rice and eat chapati; it will help you avoid the starch and make you feel more energetic.
Include protein, fat, and vegetables in your diet
Leafy green vegetables are packed with nutrients, and you can eat them in very large amounts without having a fear of gaining weight. Don’t be afraid of eating fats; your body requires healthy fats. Fats like butter should be used in moderation due to their higher saturation of fats. Plan your diet in a way that would include fats, protein, and vegetables, that way, you’ll have a properly balanced diet.
我怎样才能快速减肥？
适当的体重有利于健康，包括降低胆固醇和血糖水平，减少心脏工作，减轻骨骼和关节的压力。拥有一个合适的体形也会帮助你建立自信，减少对自己外表的担忧。你不需要停止进食来减肥，以下是一些健康的方法，你可以实现快速减肥。
避免精制碳水化合物
快速减肥的一个方法是从你的饮食中减少糖、淀粉和碳水化合物。用全谷物代替精制的碳水化合物，这将帮助你降低食欲，最终，你会吸收更少的卡路里。完全低碳水化合物饮食也有潜在的缺点；尽量减少数量就好。尽量避免吃米饭和沙帕提；它将帮助你避免淀粉，让你感觉更有活力。
在你的饮食中包括蛋白质、脂肪和蔬菜
绿叶蔬菜富含营养，你可以大量食用，而不用担心体重增加。不要害怕吃脂肪；你的身体需要健康的脂肪。像黄油这样的脂肪应该适量使用，因为它们的脂肪饱和度较高。计划好你的饮食，包括脂肪、蛋白质和蔬菜，这样，你的饮食就平衡了。
Exercising will help you lose weight quickly and help you freshen your mind, and stop making you feel lethargic. Lifting weights will help burn lots of calories and prevent your metabolism from slowing down. You can also do cardio workouts such as walking, running, jogging, swimming, cycling, which is very beneficial for weight loss. You can also join Zumba classes or learn a sport. The more you sweat, the better it is. Yoga is also a very good method of losing weight; it will also help you avoid many health problems that old people commonly face.
Avoid junk food
Avoiding junk food can significantly help you lose weight. Junk food might seem like a convenient food choice, but there are multiple reasons for which you should avoid junk, especially when you are looking forward to losing weight. Junk foods have no nutritional value, instead they are harmful. Considering how tempting junk food is, go for a gradual process of quitting it and when you crave it, try to make it at home with low-calorie ingredients.
运动
锻炼可以帮助你快速减肥，让你头脑清醒，不再感到昏昏欲睡。举重有助于燃烧大量的卡路里，防止新陈代谢减慢。你也可以做有氧运动，如散步、跑步、慢跑、游泳、骑自行车，这对减肥非常有益。你也可以参加尊巴舞课程或学习一项运动。出汗越多越好。瑜伽也是一种很好的减肥方法；它还将帮助你避免许多老年人通常面临的健康问题。
避免吃垃圾食品
避免吃垃圾食品能显著帮助你减肥。垃圾食品似乎是一种方便的食物选择，但有很多理由让你避免吃垃圾食品，尤其是当你期待减肥的时候。垃圾食品没有营养价值，反而有害。考虑到垃圾食品十分诱人，慢慢戒掉它，当你想吃的时候，试着在家里用低热量的成分来做。
Drinking lemon and honey water is a very effective method to lose weight. It is not even much effort; right after you wake up every morning, drink a cup of honey and lemon in warm water. Drinking lemon and honey in warm water helps you increase your metabolism, and when you drink it on an empty stomach, it gets you in the fat-burning mode right from the beginning of your day.
By following the above pointers, one can undergo the weight loss journey at ease. You need to be consistent with your efforts. Don’t give up halfway through!
每天早上喝柠檬和蜂蜜水！
喝柠檬蜂蜜水是一种非常有效的减肥方法。它甚至不需要太多的努力；每天早上醒来后，在温水中喝一杯蜂蜜和柠檬—有助于提高你的新陈代谢，当你空腹饮用时，它会让你从一天开始就处于脂肪燃烧状态。
遵循以上几点，你可以轻松地完成减肥之旅。你需要与你的努力保持一致，不要半途而废！
Rutuja Shirwalkar，人类，浴室歌手，探险家，工程师
As a person who has lost 8 kgs in 3 months and have followed numerous diets I will ask you one question - what do you mean by quickly?
I have followed a diet where I ate nothing but cucumbers and white bread the entire day but the moment I stepped away from the diet I gained and it did not sustained for very long. I have followed liquid diet but it hardly lasted a week. I have followed another one where I ate only dal chilas and sprout salads but I used to get hungry very often. I have eaten just boiled vegetables in dinner for nearly 2 years without any results. So I tell you from experience.
If you think loosing 500g in a day is loosing weight quickly then I’ll say - sure, but if you think loosing more than a kg in a day - not possible.
If you want to loose weight, you have to strategize. Ask yourself following questions:
如果每次有人问我这个问题我都能得到1卢比，那么我现在已经是亿万富翁了。
作为一个在三个月内减掉了8公斤体重并遵循了多次节食的人，我想问你一个问题：你说的快速是什么意思？
我一直遵循着一种节食法，一整天只吃黄瓜和白面包，但当我放弃这种饮食方法的那一刻，我的体重增加了，而且没有持续很长时间。我遵循流质饮食，但它几乎维持不了一周。我曾在另一个地方只吃木豆和芽菜沙拉，但我经常感到饥饿。我晚餐吃刚煮熟的蔬菜已经快2年了，没有任何效果。所以根据我的经验：
如果你认为一天减掉500克会很快减掉体重，那么我会说当然可以做到，但如果你认为一天减掉超过一公斤：这是不可能的。
如果你想减轻体重，你必须制定策略。问自己以下问题：
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
How much time would you like to give yourself to loose that weight?
How much weight do you want to loose?
Can you prepare your own meals?
Can you follow a set diet chart while living with your family?
How frequently can you workout?
Do you have sufficient resources to prepare food and have access to clean drinking water?
Do you want to sustain the lost weight or its just a one time thing?
How often do you wish to have cheat days?
Loosing weight is easy. Yes. I am not kidding. It is easy if you give yourself 3–6 months and follow a discipline. However, it is extremely difficult to maintain the weight that you lost. As cliché as it seems, if you want to loose weight create a plan to change lifestyle and keep working on that even when you have achieved your goal.
Note: Always target 2kg less than your target goal. eg. if you want to loose 5kgs, target 7kgs as you will gain at least 2 kgs after you start eating normal food.
Good luck!!
你为什么要减肥？
你想给自己多少时间来减轻体重？
你想减轻多少重量？
你能自己做饭吗？
和家人住在一起时，你能遵循一套饮食方案吗？
你多久锻炼一次？
您是否有足够的资源来准备食物和获得干净的饮用水？
你想保持减肥，还是只想一次？
你希望多久有一次作弊日？
减轻体重很容易。是的，我不是在开玩笑。如果你给自己3-6个月的时间，并遵守纪律，这是很容易的。然而，要保持你减掉的体重是极其困难的。就像老生常谈一样，如果你想减肥，制定一个改变生活方式的计划，即使你已经达到了目标，也要继续努力。
注意：目标体重始终比计划体重轻2公斤。如果你想减掉5公斤，目标是7公斤，因为在你开始吃正常食物后，你至少会增加2公斤。
祝你好运
Cherry Sehgal，斋浦尔马哈拉尼学院大学学士（2018年）
Did you gain weight quickly? No right? With all your same eating habits or sedentary lifestyle that you’ve had since years, that made you gain extra kilos. Similarly, give your body sometime to actually shred those.
There’s no point of following crash/liquid/detox diets (which you can’t sustain for life, you will anyway get back to your same routine someday) or have meal replacement shakes, take fat burners, do 6 hours of cardio, or overtrain.
These shortcuts never help and work in long term.
To notice genuine weight loss - eat in a slight calorie deficit, drink lots of water, focus on eating vegetables and fruits, eat protein, fiber rich carbs, have a well balanced diet controlling portion and strength train 3–5 days a week with some cardio.
Stay consistent with all of it and make it a lifestyle.
After all, anything worth having doesn’t come easy and quick. So be patient, no matter what.
你所说的快速到底是什么意思？如果至少需要3个月的时间才能看到结果，那么你就走上了正确的道路，但是如果你希望在10天内减掉10公斤，那么请耐心等待。
你的体重增加得快吗？没有，对吧？多年来，你一直有着相同的饮食习惯或久坐的生活方式，这让你增加了额外的体重。同样，给你的身体一点时间去掉增加的体重。
没有必要遵循速成/流质/排毒饮食（这是你一辈子都无法维持的，无论如何总有一天你会回到你的日常饮食中），或者吃替代餐，吃脂肪燃烧剂，做6个小时的有氧运动，或者过度训练。
这些捷径永远不会有帮助，也无法长期起作用。
要注意真正的减肥方式？吃一些热量不足的食物，多喝水，多吃蔬菜和水果，多吃蛋白质、富含纤维的碳水化合物，有一个平衡的饮食控制方法，每周进行3-5天的力量训练和一些有氧运动。
坚持下去，使之成为一种生活方式。
毕竟，任何值得拥有的东西都来之不易。所以，无论发生什么，都要有耐心。
Diet and a lot of fast paced walking.
Forget the torturous HIIT workouts, the insane calorie burning spin classes, etc.. All that crap is just that, crap, bullshit. And 99 percent of the people who make those kinds of workouts their fitness religion, never had to lose much weight. And those who did lose a bunch of weight that way, check back with them in a few years. They probably gained it back, or will. Who the heck can torture themselves like that week in and week out year after year for LIFE to keep fat off? I’ll tell you, obsessed fanatics with incredible genetics for withstanding physical self punishement. Few others.
Do this. Eat healthy real food. Mostly vegetables and protein like meats, eggs, fish, chicken.
Exercise by taking a fast paced, decent length walk every morning BEFORE you eat. Walking FAST is less efficient than jogging, so it burns calories better. And it’s something you CAN do week after week for decades. It doesn’t break down your body and joints.
Try not to eat right before bed. If you go to bed at 9:00, make your last meal at 6:00.
Three meals a day. No snacks.
Thats it. Simple. Eat right and walk a lot, basically. Try it and you’ll find it works and it’s sustainable for life.
节食和大量快节奏的步行。
忘掉痛苦的高强度间歇训练，疯狂的卡路里燃烧单车课程之类，所有这些都是没用的。99%的人把这种锻炼作为他们的健身信仰，他们从来没有减肥成功过。那些通过这种方式确实减肥成功的人，几年后再与他们联系。体重会反弹回来。谁能年复一年地折磨自己，一周又一周，让自己一辈子远离脂肪？我告诉你们吧，那些有着惊人遗传基因的狂热分子能承受肉体上的自我惩罚，其他人做不到。
这样做：吃真正健康的食物。主要是蔬菜和蛋白质，如肉、蛋、鱼、鸡。
每天早上饭前进行快节奏、相当长的步行来锻炼身体。快走比慢跑效率低，所以它能更好地燃烧卡路里。几十年来，你可以一周接一周地做这件事。它不会损害你的身体和关节。
尽量不要在睡前吃东西。如果你9:00上床睡觉，6:00做你的最后一餐。
一日三餐，不要吃零食。
就是如此简单。基本上，正确饮食，多走路。尝试一下，你会发现它是有效的，而且是可持续的。
This is going to ruffle some feathers, I don't care. It needs to be said. THE KETO DIET IS DANGEROUS AND SHOULDN'T BE USED TO LOSE WEIGHT QUICK. Brief bit of background, I have a family history of heart disease and other heart issues and was seeking a way to get healthier, NOT to lose the weight fast. What I'm about to write very negatively impacted my health and many use this as a way to lose weight fast.
There is a ton of dangerous advice in answers I've read so far coming from people who are self titled experts. You see this on Quora and elsewhere on the internet. Many have an ulterior money making motive at the expense of readers just trying to get healthier.
People who aren't nutritionists, primary care physicians or medical experts really shouldn't be giving diet advice. My opinion, there needs to be laws on this when you're talking about peoples health, it's costing lives.
The most dangereous advice I see that no one mentions? The keto diet. I say that it's the most dangerous because it's an extremely popular diet yet no one mentions its inherent risks, especially those who are trying to peddle their agenda to make money.
这可能会激怒一些人，我不在乎。有必要说出来。生酮饮食是危险的，不应该用于快速减肥。简单介绍一下背景，我有心脏病和其他心脏问题的家族病史，一直在寻找一种更健康的方法，而不是快速减肥。我要写的东西对我的健康产生了非常不好的影响，很多人把它作为快速减肥的方法。
到目前为止，在我读到的答案中，有大量来自那些自称专家的人的危险建议。你可以在Quora和其他网站上看到。许多人都有不可告人的赚钱动机，而读者只是想变得更健康。
不是营养学家、初级保健医生或医学专家的人真的不应该给出饮食建议。我的观点是，当你谈论人们的健康时，需要有相关的法律支撑，毕竟这涉及消耗生命。
我所见过的最危险却没人提到的建议是什么?生酮饮食。我说它是最危险的，因为它是一种非常流行的饮食，但没有人提到它的内在风险，尤其是那些试图兜售他们的议程来赚钱的人。
Heart disease and diabetes are the 1 and 2 top killers in the US. And experts say this diet can be very dangerous for those who have these diseases. It probably can be good for those with prediabetes but it's very dangerous if you have diabetes type 1 or heart disease. Type 2 can be safe under a doctors supervision, with type 1 however ketoacidosis can occur. Trust your doctor and experts not random people on quora and the internet!
A personal story. I jumped on the Keto hype bandwagon about 2 years ago before I knew any better. I had no health issues at time and people would consider me healthy apart from being a little overweight (not obese). After a month on the diet I had lost about 20 pounds give or take. Good right? Well just about at that 20 pounds lost mark I started having chronic atrial fibrillation episodes, a heart condition that can be deadly which involves an irregular and rapid heart beat. I went to a doctor and he asked, have you changed anything recently in your lifestyle or diet? Well yeah I mentioned Keto of course. As it turns out, I had been consuming way too much in saturated fats. He had me go off of diet immediately and within a day I no longer had symptoms for the next year. When my electrophysiologist heard I was on this diet he about had a conniption fit.
我不明白为什么人们觉得有必要在这么严重的事情上发表他们没受过教育的观点。酮症对一些人没有风险，而另一些人则有中度风险，这取决于他们如何实施饮食，对许多人来说，酮症可能会造成严重的健康后果。摄入过多不健康脂肪（饱和脂肪）的人，即使是那些原本健康的人，也将自己置于危险之中。因此，仅仅把生酮作为减肥的最佳饮食是不负责任的，也是完全无知的。你让肥胖的人选择这个食谱，如果他们错误地使用它，吃高不健康饱和脂肪的食物，这是一个心脏病发作或中风的配方!
心脏病和糖尿病是美国的头号杀手。专家表示，这种饮食对那些患有这些疾病的人来说非常危险。这可能对糖尿病前期患者有好处，但如果你有1型糖尿病或心脏病，这就非常危险了。2型在医生的监督下是安全的，但1型可能发生酮症酸中毒。相信你的医生和专家，而不要随便相信quora和互联网上的人!
亲身经历的故事：大约两年前，我还不知道怎么回事，就加入了生酮宣传的行列。我没有任何健康问题，人们会认为我很健康，除了有点超重(不是肥胖)。节食一个月后，我差不多减了20磅。很好，对吧?就在减掉20磅的时候，我开始出现慢性心房颤动，这是一种致命的心脏疾病，包括心率不规律和快速跳动。我去看了医生，他问我，你最近在生活方式或饮食上有什么改变吗?我当然提到了生酮。事实证明，我摄入了太多的饱和脂肪。他让我立刻停止节食，节食后不到一天，我在接下来的一年里都不再有症状。当我的电生理学家听说我在节食的时候，他简直暴跳如雷。
I am not a health expert. This is what nutritionists and experts have told me and what I have researched and learned over the years. Some are obvious. Do your research and always ask your doctor before trying something new to lose weight.
Weight bearing exercise with moderate cardio
A balanced diet with lots of vegatables, leaner meats, fish and healthy fats
Burning more calories than you consume — including healthy fats in moderation can help tide you over if you deal with hunger pains
Don't snack between meals, this will allow your blood suger levels to not stay elevated the whole day making it so you don't burn suger as your primary energy reserve. You don't need to be in ketosis to burn fat for energy, but yes you will burn more fat being in ketosis
Eat more foods low on the glycemic AND insulin index. Most people haven't probably even heard of the insulin index. This can really help you reduce your blood glucose levels. DO NOT TRY THIS IF YOU HAVE DIABETES WITHOUT CONSULTING YOUR DOCTOR. It can help for those with prediabetes.
所以，我不仅要大声抱怨为什么这种饮食法如此糟糕，还要就如何减肥给出我无知而浅薄的意见。
我不是健康专家。这是营养学家和专家告诉我的，也是我多年来研究和了解到的，一些也是显而易见的。在尝试新的减肥方法之前，一定要做好调查，并询问你的医生。
适度有氧负重运动；
多吃蔬菜、瘦肉、鱼和健康脂肪的均衡饮食；
燃烧的卡路里要比消耗的多，包括适量的健康脂肪可以帮助你度过饥饿的痛苦；
不要在两餐之间吃零食，这会让你的血糖水平一整天都保持在高水平，这样你就不会消耗糖作为你的主要能量储备。你不需要在酮症状态下燃烧脂肪来获取能量，但是在酮症状态下你会燃烧更多的脂肪。
多吃血糖和胰岛素指数较低的食物。大多数人可能都没听说过胰岛素指数。这真的可以帮助你降低血糖水平。如果你有糖尿病，在没有咨询医生的情况下不要尝试这种方法，它对糖尿病前期患者有帮助。
As stated with following a low glycemic and insulin index diet, avoid foods high in simple carbs. Might be the most important advice. Simple carbs are basically sugar.
I hope this helps someone avoid a mistake like I made. Thanks for reading.
高强度间歇训练(HIIT)
按照低血糖和胰岛素指数饮食，避免简单碳水化合物含量高的食物。可能是最重要的建议。简单的碳水化合物基本上是糖。
我希望这能帮助别人避免像我一样的错误，感谢你的阅读。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Actually why do you want to lose weight? Don’t you look good enough as you are?
Grow up and face the reality and society as you are…and no ones going to question why are you fat?
Just focus on what you want to do and forget about the weight loss and all.
Above is my suggestion.
你为什么要减肥呢?你现在看起来还不够好吗?
成熟一点，面对现实和社会吧，没有人会问你为什么胖?
专注于你想做的事情，忘记减肥之类的事情。
以上是我的建议。
All things considered, many eating plans leave you feeling eager or unsatisfied. These are significant reasons why you may think that it is difficult to adhere to a better eating plan.
Here are some approaches to get thinner that utilize good dieting, conceivably lower carbs, and that expect to:
Have a high protein breakfast. ...
Keep away from sweet beverages and natural product juice. ...
Drink water before dinners. ...
Pick weight reduction amicable food sources. ...
Eat dissolvable fiber. ...
Drink espresso or tea. ...
Base your eating routine on entire food sources. ...
Eat gradually.
有一些方法可以安全地塑形。建议每周持续减重1至2磅。
考虑到所有的因素，许多饮食计划会让你感到渴望或不满足。这些都是你认为很难坚持一个更好的饮食计划的重要原因。
以下是一些利用良好的节食、低碳水化合物和期望瘦下来的方法:
吃一顿高蛋白早餐;
远离甜饮料和天然果汁;
饭前喝水;
选择有利于减肥的食物;
食用可溶性纤维；
喝浓缩咖啡或茶；
将你的饮食习惯建立在完整的食物来源上；
慢慢吃。
the quickest way to lose weight would be via a caloric deficit, so going on a diet, don’t be afraid of carbs, protein or fats. so long as you stick to a caloric deficit you will be losing weight, but if the deficit is too drastic you could also lose a lot of muscle mass. to prevent this stay on a caloric deficit of at most 500 calories.
as a general rule of thumb eat at least 1–2 grams of protein per KiloGram of bodyweight, fill in the rest of the diet with carbs and fats, try to keep fat to a minimum because each gram of fat has 9 calories, so not very filling and it’ll make it harder to stay on the diet, and you could unknowingly eat too much of it very easily.
keep in mid at the start of a diet you will likely lose weight very fast but that is just water and glycogen. if you want to maintain your weight you’ll need to eat the same amount of calories you burn.
the easiest way to increase the amount of calories you burn is by cardio, basically walking, swimming, going up stairs, playing any sport which requires you to run will basically count as cardio.
you’re gonna wanna maintain muscle, so do some form of resistance training, example; weight training, calisthenics, resistance bands etc. You should also eat foods that are low in calories but high in volume, depending on how much you eat ofc. if you eat a lot of food, eat foods that are low in calories like vegetables and fruits. eat some form of meat for protein mainly, do not eat fatty meats.
go for a diet that you can stick to and like. eat filling foods and not fast foods that may taste good but are absolutely horrible for weight loss. if you want to maintain your weight you will need to be on a diet for as long as you wish to maintain it, as such eat what you like otherwise it’ll be a failure unless ofc you have unbelievable amounts of will-power.
最快的减肥方法是通过制造热量不足的方式，所以在节食时，不要害怕碳水化合物、蛋白质或脂肪。只要你保持热量不足，你的体重就会减轻，但如果热量不足太严重，你也会失去大量肌肉。为了防止这种情况的发生，保持热量不足量最多500卡路里。
一般的经验法则是，每公斤体重至少摄入1-2克蛋白质，其余部分补充碳水化合物和脂肪，尽量将脂肪控制在最低限度，因为每克脂肪含有9卡路里，所以不是很饱，这会使你很难坚持饮食，而且你可能不知不觉就容易吃得太多。
在节食刚开始时你可能会很快能减肥，但那只是减掉水分和糖原，如果你想保持体重，你需要摄入与你燃烧的热量相同的热量。
增加卡路里燃烧量的最简单方法是有氧运动，基本上是步行、游泳、上楼梯之类，做任何需要跑步的运动基本上都算有氧运动。
你想保持肌肉，比如做一些抗阻力训练：举重训练、健美操、阻力带等。你也应该吃低热量但量大的食物，这取决于你摄入多少碳水化合物。如果你吃很多食物，吃低热量的食物，比如蔬菜和水果。多吃一些以蛋白质为主的肉类，不要吃高脂肪的肉类。
选择一种你可以坚持并喜欢的饮食。吃填饱肚子的食物，不要吃那些味道不错但对减肥绝对有害的快餐。如果你想保持你的体重，你将需要一直节食，因此，要吃你喜欢的东西，这才想维持多久就多久，否则减肥将会失败，除非你有惊人的意志力。