菜英文- 減重『英文閱讀』123 ＃英文學習 ＃多益
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Try to lose weight ? 試著減肥嗎 英語閱讀

1 Irrespective無關 of your age年紀 or weight體重, you can start開始 your weight loss減重 program企劃 if you know the basics of burning fat and increasing增加 fat-burning燃脂.

2 Weight loss has some common ground共同點 rules that everyone should be aware注意 of and follow.

3 Know this basics基本 and you are set準備好了 to start your journey旅程.

4 Please be patient耐心

5 I have mentioned提及 this as the 1st rule for anyone to follow because this is the most difficult困難 rule to follow and you will know why.

6 It will take time, and you need to be patient耐心, except除了 if you follow shortcuts捷徑or harmful傷害 treatments療程 to accelerate加速 fat-burning, such as swallowing吞下 pills without proof證明 of results結果 and unknown未知 side effects副作用.

7 Many of this treatments療程 are impractical不實際, and they may lead帶領 to abandonment放棄.

8 You need to be patient because eventually最後, you will see results.


9 You have to be in a calorie deficit赤字 to lose weight.

10 Let me explain解釋 this further with a simple example that anyone can understand.

11 If your daily calorie intake攝取 is 2000 calories and you consume消耗 1800 calories, you will enter a fat-burning state.

12 As you progress進步 along the road, about 200 calories will be consumed消耗.

13 There are so many tools工具 you can find online to know how many calories your body needs per day to function功能 in its daily task每日工作事項.

14 From that value價值, you can cut about 10%. Following this rule can be more fun for your weight loss program, and you don’t have to cut all your favorite喜愛 foods all at once but slowly.

15 Calorie deficit熱量赤字 is the key.

16 Love Your Slow Carbs & Healthy Fats

17 You don’t have to be extreme極端 by cutting carbs or not having them with your meals餐點 fearing恐懼 that it will hinder阻礙 your results. It isn't.

18 I see many programs online saying that you need to cut carbs in your diet and fats in your weight loss program.

19 Truth is, you only need to cut down on fast-digesting carbs快速碳水 (white bread, white rice) and add slow-digesting carbs慢速碳水 ( pasta , oats燕麥) to your diet.

20 Also, add some healthy fats to your diet depending on按照依賴 your calorie intake.

21 As long as you are within the limit限制, you are fine.

22 Up Your Protein蛋白質 Intake

23 This will be your nutrient營養入 forever永遠 when you start your weight loss program.

24 Aim瞄準 for about 1g to 1.5g of protein along with body weight when you are on a fat-loss diet.

25 The key is to balance平衡 your diet within the calorie limit.

26 If you are vegan素食, there are so many vegetarian素食 sources來源 of protein蛋白質.

27 Take note of them and add加入 them to your plate餐盤.

28 Always try to have clean protein containing包含 less fat.

29 Eat clean!

30 Get Your Coffee or Green Tea

31 I can't forget忘記 to mention提及 that black coffee is a wonderful addition加入 to your weight loss program and it really helps.

32 Coffee or Green Tea with no sugar is a fat burner and an energy booster能量補給 that anyone can use from the beginning開始 of your program企劃.

33 You can sip小口喝 green tea or black coffee throughout貫穿 the day to enhance提升 the results of your weight loss program.

34 But watch out for too much caffeine咖啡因, which will affect影響 your sleep. Know your limits.

35 Cardio & Lifting Weights

36 Cardio will burn those extra calories off your system系統.

37 You can do lots of cardio at the beginning of your program depending on your weight.

38 You can have a workout schedule健身課表 or cardio routine例行 based on your weight loss program.

39 Try doing slow-phase 低強度cardio or look for High-Intensity Training高強度訓練.

40 Remember cardio is not necessary必要 but will help you to burn a few extra calories.

41 Lifting weights重訓 will also burn more calories and you will be able to use your nutrients to build muscle and energy.

42 1 hour per day of workout is sufficient足夠.

43 No Need to Skip跳過 Your Cheat Days欺騙日

44 Even though you are on a strict嚴格的 diet and in a calorie deficit赤字.

45 It is totally完全 ok to have a cheat day.

46 Give yourself a little break小休息 every two weeks to enjoy your favorite food with plenty大量 of calories as one day of change won't make much difference不同影響 to your program. 

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