--- title: "想瘦好難？　四原則讓你戰勝肥胖 - FoodNo1.com" description: "許多減重的人執著於熱量攝取多少，在計算熱量上下足了功夫，但卻沒有想過，吃進含高油、高糖的食物和吃一餐有豐富蔬菜、有肉、有澱粉的均衡飲食，雖然兩者熱量相同，但對身體的造成的負擔卻有所差異..." url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3578-2017-10-01-21-00-35.html" date: "2026-06-27T01:40:15+00:00" language: "zh-TW" --- # 想瘦好難？ 四原則讓你戰勝肥胖 No.1 Admin [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2017年9月23日 點擊數: 1772 ![](https://www.foodno1.com/images/obhealthno1/2017-10/6696ae67b4.jpeg) 減重幾乎成為近年來全民運動！保持適當的體重雖有助於維護身體健康，但不少民眾為了讓體態看起來窈窕，試圖藉由減重食品、不吃飯等多種不健康的方式減肥，卻多以失敗收場。 **不良減重方式恐引發膽結石** 許多減重的人執著於熱量攝取多少，在計算熱量上下足了功夫，但卻沒有想過，吃進含高油、高糖的食物和吃一餐有豐富蔬菜、有肉、有澱粉的均衡飲食，雖然兩者熱量相同，但對身體的造成的負擔卻有所差異；此外，還有許多民眾為了減肥，一天只吃兩餐，甚至更少，認為少吃就能瘦，但不吃除了會造成血糖太低、精神不濟，長期下來還可能因為空腹太久造成膽汁無法順利排出而引發膽結石。 **把握四原則健康減重不復胖** 真正減重也不要儘信西方營養學的斤斤計較卡路里，吃對食物才是關鍵；節食減重不但無法持久，當身體沒有足夠的能量供身體所需，會進一步分解肌肉來產能，使身體的基礎代謝率下降，熱量消耗變少，復胖機率也會因此提高。 所以，減重請把握四個大原則， 1).三餐定時定量，八分飽即可； 2).每餐都有粗纖維澱粉、大量蔬菜、優質蛋白質及適當好的油脂，份量則依個人的體重及活動量做調整； 3).調整用餐順序，先吃蔬菜增加飽足感，再吃含蛋白質的豆蛋魚肉類，最後再吃全榖根莖類； 4).每日喝足水分2000-2500c.c.，幫助體內代謝。 **飲食控制搭配規律運動成功向擾人脂肪說掰掰** 除了飲食控制之外，一定要配合規律運動，單靠飲食減重而沒有運動的人，很容易就遇到停滯期。建議，民眾每週運動3-5次，每次40-60分鐘，有氧運動和無氧運動交替，燃脂增肌的效果更佳，加上持之以恆，才是控制體重的不二法門，如此才能不復胖！ - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 一家人飲品 ](https://www.foodno1.com/component/tags/tag/%E4%B8%80%E5%AE%B6%E4%BA%BA%E9%A3%B2%E5%93%81.html) - [ 豉油 ](https://www.foodno1.com/component/tags/tag/%E8%B1%89%E6%B2%B9.html) - [ 高膳食纖維 ](https://www.foodno1.com/component/tags/tag/%E9%AB%98%E8%86%B3%E9%A3%9F%E7%BA%96%E7%B6%AD.html) - [ 鬆餅 ](https://www.foodno1.com/component/tags/tag/%E9%AC%86%E9%A4%85.html) - [ 豬肉 ](https://www.foodno1.com/component/tags/tag/pork.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3578-2017-10-01-21-00-35.html#person", "url": "https://www.foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://www.foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://www.foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://www.foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "想瘦好難？　四原則讓你戰勝肥胖", "item": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3578-2017-10-01-21-00-35.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "想瘦好難？　四原則讓你戰勝肥胖", "image": "https://www.foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 減肥, 體重, 減重, 均衡飲食, 粗纖維, 精神不濟, 臺南市政府衛生局, 膽結石", "recipeCuisine": "中式料理", "recipeCategory": "想瘦好難？　四原則讓你戰勝肥胖", "video": { "@type": "VideoObject", "name": "想瘦好難？　四原則讓你戰勝肥胖", "description": "Meta Description", "thumbnailUrl": "https://www.foodno1.com/", "contentUrl": "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3578-2017-10-01-21-00-35.html?markdown=1", "uploadDate": "2017-09-23T21:00:26-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-09-23T21:00:26-04:00", "dateCreated": "2017-09-23T21:00:26-04:00", "dateModified": "2017-09-23T21:00:26-04:00" } ```