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Tuesday, December 22, 2015

90天饮食与运动挑战

接近年底,日子越来越忙碌,要筹备好多东西过年,过2016年!大人的生活不简单,真怀念读书大学休闲的日子,超没压力呢!

如果大家有追踪我的面子书或者Instagram,大家肯定有看到我每天所拍的饮食照片。

出发点于我要逼死自己做饮食调整,还有逼自己做运动,养成好习惯!终于在前几天完成第90天啦,日子过得非常不容易,每天要想菜单,早起,想下午必须做什么运动等等。不过一切都超级充实呢!还记得我刚开始有点想要放弃,可是其实只要坚持真的,其实没那么难叻!先分享我的90天,每天都尽量记载三餐~

面子书 - LINK

大家可以到我的面子书参考参考我这90天的饮食挑战。在这漫长的日子,我也学会了

  • 说到必做到的习惯。平时非常懒散的我,可以拖就拖,不过这90天内,我有慢慢改掉这非常不好的习惯呢!
  •  一星期最少运动三到五天,也让我慢慢瘦下来,要往腹肌女发展,哈哈!
  • 慢慢戒掉太甜太咸,油腻,加工,和有味精的食物,这些食物让身体导致很多疾病呢!

另外呢,我发现了几个重点必须要注意:

1. 用餐时间必须准时,不准时会导致身体的点钟混乱哦,也看到战友们在团里分享了用餐时间:


个人觉得用餐时间有准时和睡觉前的2-3三小时是不能吃宵夜了,否则让你的肠胃加重负担,久而久之就会导致我前几天的问题 - 肠胃发炎。也许是我工作问题,用餐时间非常不准时,是时候必须更改这非常不健康的习惯了。


2. 运动前运动后都要进食


这只是参考哦,我都会:
  • 运动前我都吃一些香蕉+无糖花生酱+全麦面包,全麦饼干,麦片牛奶等的Carbohydrate,来补充运动前的精力。
  • 运动30分钟后才燃烧脂肪,所以我的运动量从30-45分钟,增加到45-60分钟。
  • 运动后我都补充蛋白质,因为运动后都需要大量的蛋白质。我都会喝一杯无糖豆奶,mix grain豆奶,鲜奶,greek yogurt,或者直接进入早餐或者晚餐。


3. 要不断更进自己的知识


对,我是说我们要不断学习,因为要把自己的饮食调理到100%健康真的要做好多好多功课。当然不是一两天的事,也谢谢战友们踊跃的分享,否则我也不会有今天的小小成绩哦!


4. 因为有好多人做了运动,吃干净了可是还是无法瘦下来,也许是代谢降低了哦!饮用好油还有一些香料也可以促进新陈代谢哦!


左图- 辣椒粉
右图- Extra Virgin Coconut Oil

辣椒粉我都用在炒菜,炒面,干捞面上。还有椰子油我都在早上喝一汤匙,或者做干捞面的油,好吃又健康,哈哈!打算买Extra Virgin Olive Oil来做沙拉,还不错吃哦!

好啦,我秀秀我90天后的结果哦!


有那么一点点的小成绩,对了,我也在之前分享了我饮食方法 - Tips for MY Healthy Diet Meals - 健康与均匀饮食的秘密,记得点击看看哦!

虽然完成了90天,我还是很注意饮食和运动哦!不要就这样白费了90天,要一直这样维持下去呢!还有,告诉你,你不瘦下来你不知道自己原来有多美呢!今天就开始吧!想要看更多很棒很有潜力的朋友吗?点击这里:

大马瘦瘦帮: https://www.facebook.com/groups/MalaysiaFitGang/ 
一休陪你一起愛瘦身: https://www.facebook.com/yihugh/ 



加入和LIKE了你就知道了!加油加油加油!

18 comments:

  1. well done babe :) you really have strong determination to take care of food and exercise...

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  2. 我也有追踪一休老师!! 你的文章来的是时候!! 我2016年的目标也是要瘦掉下半身呢!!!
    羡慕你的成果!!
    我也要加入了面书的瘦瘦帮了!!! 大家一起加油!!↖(^ω^)↗

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  3. Thanks for all these tips. I'm trying to shed some fat, too.

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  4. Well done dear- it takes a lot of willpower and a strict diet to withstand and get the results you would want. Keep up the good work.

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  5. Thanks for the tips! But drinking coconut oil not very weird meh? haha.

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  6. VCO! I've been taking it since my baby was born. Very good for breastfeeding moms and also for babies 6m+. Highly recommend this!

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  7. wow.... I admire you your tenacity to follow through... you are an inspiration and I want to try to be like you too.. so need to loose my flabby tummy.. huhuhu

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  8. really good sharing. i'm trying to lose weight now, and thanks for sharing this, it acts as motivator for me to keep on going. fighting!!!

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  9. Well done and keep up the momentum. Its takes a lot of determination to do it. I think i should start my diet plan.

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  10. Wow great job there! You really have the stamina, bravo!

    http://www.ranechin.com/

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  11. You have done a great job!
    Very inspiring!

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  12. wow good plan you have there! Hehe.. if only I can stick to the plan but I have doubt on it haha..

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  13. Congratulations on your achievement for 90 days! Bravo! :) Cheers, siennylovesdrawing

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  14. 你真的太有毅力了很!好棒哦~我也要向你多多学习才是。

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  15. you look super slim already. still need to diet, i think successful already

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  16. i'm in awe at your body. so fit! keep it up, i'm following your footsteps soon!

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  17. Great plan!~ U looks pretty fit and slim!~

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  18. I wanna start eating healthy again... but too lazy.

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