---
title: "餐餐7分飽　避免爆食不發胖 - FoodNo1.com"
description: "想要享受美食，又不想發胖，到底該怎麼做呢？專家表示，最簡單的方式就是維持餐餐7分飽，適可而止不過量飲食，建議多吃蔬菜可增加飽足感。另外，也要養成規律運動的習慣..."
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3367-7.html"
date: "2026-06-15T08:43:17+00:00"
language: "zh-TW"
---

#  餐餐7分飽 避免爆食不發胖

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2017年1月11日    點擊數: 1650

 ![](https://www.foodno1.com/images/obhealthno1/2017-01/4db1e82273.jpeg)

想要享受美食，又不想發胖，到底該怎麼做呢？專家表示，最簡單的方式就是維持餐餐7分飽，適可而止不過量飲食，建議多吃蔬菜可增加飽足感。另外，也要養成規律運動的習慣。

#### 攝取熱量太多容易肥胖

要活就要動。王進崑, 中山醫學大學營養系教授表示，攝取食物是提供人體機能運作的主要能量來源；若是攝取熱量超過消耗的熱量，過多的熱量就會轉化成脂肪囤積，導致肥胖、慢性疾病。

#### 吃動平衡 均衡飲食

王進崑強調，想要享受美食大餐，又想控制體重不發胖，就必須「吃動平衡」，除了均衡飲食外，也要養成規律的運動習慣，可以增加新陳代謝，進而提高基礎代謝率。均衡飲食是指均衡攝取6大類食物，尤其是纖維質含量高的全榖根莖食物、蔬菜及水果，可以維持飽足感，不容易感覺飢餓而過量攝取。

#### 餐餐7分飽 找空檔運動

如何在生活中實行呢？王進崑教授舉例，每餐建議吃7分飽，以自助餐為例，餐盒裝7分量即可，利用生活中的空檔時間，每次進行10分鐘以上的運動，例如快走15分鐘、做健身操15分鐘，只要累積達30分鐘，效果與一次進行30分鐘的運動幾乎相同。

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