การออกกำลังกาย (1 )
อ่าน: 5352ในการลดน้ำหนักตัวต้องทำทั้ง 3 อย่างคือ ควบคุมอาหาร ออกกำลังกายและปรับเปลี่ยนพฤติกรรม
คงจะไม่พูดละเอียดในเรื่องการออกกำลังกาย เพราะเขียนอยู่ในคนชอบวิ่งอยู่แล้ว ถ้าลดน้ำหนักตัวด้วยการลดปริมาณอาหารอย่างเดียวมักจะไม่ค่อยได้ผลดี หรือถึงได้ผล น้ำหนักตัวลดลงมาอยู่ในเกณฑ์ก็ตาม แต่รูปร่างก็จะไม่ค่อยดี ( ไม่หล่อไม่สวย ) และร่างกายอาจจะไม่ค่อยแข็งแรง เพราะการมีสุขภาพดีหมายถึง
• ปอดหัวใจแข็งแรง ( Cardiovascular )
• กล้ามเนื้อแข็งแรง (Strength )
• มีความทนทาน ( Endurance )
• น้ำหนักอยู่ในเกณฑ์และรูปร่างสมส่วน( Normal Weight )
• และมีความคล่องตัวหรืออ่อนตัว ( Flexibility )
สมมุติต้องการลดน้ำหนักซัก 3 กก. ภายใน 6 เดือน ถ้าลดปริมาณอาหารอย่างเดียวต้องลดปริมาณอาหาร 23,100 แคลอรี ( การลดน้ำหนักตัว 1 กก. ร่างกายจะต้องเผาผลญพลังงาน 7,700 แคลอรี ) หรือคิดเฉลี่ยจะต้องเผาผลาญพลังงานวันละ 128.3 แคลอรี
ถ้าคิดเป็นปริมาณอาหารก็ไม่มาก เท่ากับลดน้ำอัดลม 1 ขวด หรือ ขนมหวานแค่ 1 ชิ้นหรือ 1 ถ้วยต่อวันเท่านั้น ( น้ำอัดลม ขนมหวาน จะให้ 100-200 แคลอรี ) ถ้าเป็นข้าวหรือก๋วยเตี๋ยวก็เท่ากับต้องลด 25 – 30 % ของจานหรือชามเท่านั้น
หรือถ้าไม่ต้องการลดปริมาณอาหารก็ต้องออกกำลังกาย ก็ไม่มากมายอะไรหรอก แค่เดินวันละ 40 นาที ( เดินสบายๆใช้พลังงาน 200 แคลอรีต่อชั่วโมง ) ถ้าเลือกถีบจักรยานหรือวิ่งเหยาะๆก็แค่วันละ 25 นาที ( ถีบจักรยานหรือวิ่งเหยาะๆจะใช้พลังงาน 300 แคลอรีต่อชั่วโมง )
ถ้าทำทั้ง 2 อย่างคือลดปริมาณอาหารและออกกำลังกายด้วย ก็จะสามารถลดน้ำหนักตัวได้เดือนละ 1 กก. หรือปีละ 12 กก. ไม่ใช่น้อยนะครับ
เห็นไหมครับการลดน้ำหนักตัวไม่ได้ยากอย่างที่คิด ไม่ต้องทรมานร่างกายแต่อย่างใด ค่อยๆทำสบายมาก อาศัยความตั้งใจ ความมุ่งมั่น เท่านั้นก็พอ (ที่บ้านคอยให้กำลังใจด้วย ไม่ใช่หัวเราะเยาะนะครับ) ถ้าปรับเปลี่ยนพฤติกรรมด้วยก็จะทำให้ได้ผลดีขึ้นรวมทั้งผลระยะยาวด้วย โอกาสจะกลับมาอ้วนอีกก็จะน้อยลงครับ
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177 ความคิดเห็น
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