我妈死活不相信我是饿得睡不着啊，半夜三更堵在厨房门口，不让我吃东西啊。 姑奶奶昨晚听肚子叫了一晚，今天饿得能吃一头牛。

中午跳绳1100. 下午好困

周末+懒+大姨妈 所以楼楼 睡了吃，吃了睡 什么都没干

今天专门顶贴，希望大家跳出健康，跳出快乐，跳出美好生活

网页摘抄
Lose Weight Fast: How to DoIt Safely


Sick of crash diets and fad diets? Follow thesehealthy tips.
Working on weight loss? Then you probably want results -- fast.
Let me save you some time: skip the fad diets. Their results don't last. And you have healthier options you can start on -- today!

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.
How to Lose Weight Fast
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you'll need to eat less and exercise more.
For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.
Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.
"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBC's The Biggest Loser show.
Diets for Fast Weight Loss
Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet:
Eat vegetables to help you feel full.
Drink plenty of water.
Get tempting foods out of your home.
Stay busy -- you don't want to eat just because you're bored.
Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
Don't skip meals.
Keeping a food journal -- writing down everything you eat -- can also help you stay on track.
"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .
Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.
If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.
Exercising for Fast Weight Loss
It's time to move more! Losing weight requires close toan hour a day of moderate exercise, one study shows.
Plan to do cardio and strength training.
"Cardio burns the most calories, so it is ideal for fast weight loss, but afterward youneed to include a few hours a week of strength training," Dansinger says. To burnthe most fat, try to break a sweat after your warm-up and keep sweating for theentire hour, Dansinger says.
If you're not exercising now, and you have a chronic condition or a lot of weight tolose, it's wise to check in with your health care provider first. They'll be rooting foryou! And they'll make sure that you're ready to work out.
Pace yourself. Don't do too much, too soon -- work your way up to help preventinjury.
One way to step up the intensity is to do interval training -- brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughoutyour workout.
"Interval training allows people to work harder without having to spend the entiretime at the higher level, and over time, the more you do it, the easier it becomes toburn more calories," Blatner says.
Fad Diets and Crash Diets
I know how tempting diet crazes can sound, especially if you have a lot of weight tolose. You hear about stars who did it and look incredible.
But remember, if a diet plan sounds too good to be true, it probably is.
Also, please skip any programs that promote detoxification pills, laxatives, fasting,or potions, and any that promise weight loss faster than 2-3 pounds per week.
The truth is that cutting calories below 1,050-1,200 per day is counterproductive,because you need strong muscles to be able to exercise effectively.
"When you eat too few calories, you lose fat but also precious muscle, which is theworst thing you could do because it slows your metabolism and makes it moredifficult to increase exercise intensity or duration," Dansinger says.
Fad diets also set you up for failure by depriving you of what you want. You can'teat like that for long, and it's too likely that you'll rebel and end up back where youstarted. You deserve better than that!
So by all means, attack your weight loss goal. Put it on the fast track. But please,do it right so you set yourself up for lasting success.
Kathleen Zelman, MPH, RD, is WebMD's director of nutrition. Her opinions andconclusions are her own.

总之，不要相信减肥餐。 不要跳掉一顿饭。 如果你不吃盐类和淀粉，你减掉的都是水分。 水分可以让你第一周轻个2-3公斤，但是后来越来越慢。 如果有什么方法让你一周减重1公斤以上，对身体都是有害的。
所谓的有氧锻炼，是你身体发热后，然后再锻炼一小时哦。 我们的理解是错的。所以可以先力量锻炼，或是无氧。关键是锻炼的时间。
每天能减1斤，保持一周以上者，体重一定超过113kg。所以不要奢望这样的速度。
控制饮食，多吃蔬菜多喝水。 保持忙碌。远离冰箱和零食。
做食物笔记，但是考虑到对情绪会产生影响，以及看不起心理医生。我还是不准备干这事。

Never resort to starving yourself. This can lead to other health problems and you can end up gaining weight in the long run from trying it.
饥饿会导致反弹，所以别饿着自己
Speak to a health care professional if you have a medical condition that can be affected by a change in your diet.
经常和专业人士交谈，养成良好饮食习惯。
There is no safe way to lose weight fast (i.e. more than a pound or two per week). You should aim for lifestyle changes that support better eating and add some exercise that is suited to you personally, as recommended by your doctor. Gradual weight loss is better and also tends to be longer lasting in most people.
不要过快减肥，缓慢减肥容易坚持并成功

It is good to eat a fruit bar or a chocolate bar before doing exercise. It will give you more energy.
运动前可以吃巧克力或是水果饼干。让你更有干劲
Don't shop when you are hungry. Have a healthy snack and a glass of water before heading to the grocery store.
肚子饿的时候不要进商店，进商店前，先吃点点心或是喝杯水
Don't ever give up. Always believe you can lose the weight no matter what. Half the battle is thinking you can do it while the other half is actually doing it.
永远不要放弃。因为你已经在减肥了，成功不远了
Tell your family and friends that you're trying to lose weight, they will support and encourage you.
告诉你周围的人，你在减肥。得到他们的支持和鼓励
Add strength training to your exercise plan to build lean muscle. While aerobic exercise (like walking) helps burn calories, anaerobic (or strength-building) exercise can help boost your metabolism.
注重力量练习。增大新陈代谢
Measure your loss by how your clothes feel on you and only weigh yourself once every couple of weeks. Take your measurements once a month to judge your weight loss in inches as well as pounds.
几周称重一次。维度也是每月一次测量
Put your knife and fork down instead of loading it up while you chew. Eating more slowly allows your body to be in time with your brain so that by the time you "feel" full you haven't already over eaten.
咀嚼的时候，手中放下餐具。吃饭要慢，让你脑子觉得你已经吃了很久了
Clear up left-overs before sitting down to avoid second helpings.
吃好就不要再吃
Find snacks that you love that are healthy, such as fresh fruit, raw vegetables, low-fat yogurt or cottage cheese, and be sure to stock them in your pantry. Limit yourself to two snacks each day. If you crave more than two snacks, chomp on a piece of gum for a few hours.
把你计划要吃的点心预先放好在盘子中，只许吃盘子里的。嘴巴实在馋的。买口香糖
Add one or two extra vegetables to your evening meal that you would usually not eat. Try new recipes with unfamiliar ingredients to keep your eating plan interesting and fun.
晚饭增加一两样你平常不吃的蔬菜，换换口味，保持饭菜的新鲜感

7 secrets the weight-loss industry doesn't want you to know
减肥工业不想让你知道的七大秘密
Lose weight without high-priced diets, personal trainers and expensive gym memberships. Here are the secrets to weight-loss success
Exercise, by itself, is an ineffective weight-loss tool
运动减肥效率低
If any trainer tells you his gadget or workout routine will burn off all the weight you need, you should burn some calories by running away from him. To lose weight and keep it off, you have to pair exercise with a diet plan. In fact, exercise alone leads to a very modest decrease in total body weight: less than 3 percent. What’s worse: For some, exercise alone as a weight loss plan induces more hunger, which can offset what improvements you’ve made.
运动减肥，只能减掉3%的体重，而且运动会增加饥饿感，导致减肥效果不好。
Fat is an essential part of a weight-loss eating plan
脂肪是减肥过程中不可缺少的食物
The trick is eating the right kind of fat. Sure, saturated fat in highly processed meats and trans fat in desserts are bad for your health and waistline. But good fats, such as monounsaturated fatty acids can actually help you lose weight. Eating foods such as olive oil, nuts, avocados, and fatty fish including salmon is an easy way to add these fats to your diet. These fats can help increase how many calories your body burns and help you feel fuller longer. A handful of nuts or some peanut butter on whole wheat crackers makes a terrific snack.
关键是吃哪种脂肪。好的不饱和单式脂肪酸能帮你减轻体重。 比如说橄榄油，坚果，三文鱼中都含有好的脂肪。他们会给你饱腹感而且帮你燃烧脂肪。一把花生或是瓜子其实是不错的零食
An air filter can help weight loss
空气净化器能帮忙减肥
Really. It’s true! Researchers have determined that the toxins and chemicals in our food and air contribute to being obese. For example, a College of Public Health at Ohio State University study found that exposure to air pollution was related to insulin resistance, reduced glucose tolerance, and increased inflammation. In fact, the researchers believe that long-term exposure to air pollution increases the risk of diabetes.
你呼吸的空气中的化学成分能导致肥胖。长时间暴露在污染的空气中会导致肥胖。据说有实验和科学家证明，但是我觉得不可信。
Chocolate is actually good for you
巧克力可以随便吃
The trick, though, is to nibble on chocolate that’s heavy on the cocoa and light on sugar or milk. The cocoa contains loads of antioxidants and when eaten in moderation will lead to weight loss. As another plus: those same antioxidants can boost the health of arteries and help avoid fat deposits, too. Look for unsweetened cocoa to add to any recipes or dark chocolate bites for snacking.
关键在于，要吃可可含量高的，而不是高糖或是高奶制品含量。巧克力里含有高氧化剂，可以活化血管，减少脂肪沉积。
Early weight loss boosts confidence and is better physically
早期减肥的成功能让你更有信心。
One trick many weight loss gurus like to emphasize is long, steady weight loss. While they’re coaching you through this weight loss, they’re also likely draining your bank account in a long, slow fashion, too. However, research has shown that you get a great psychological boost and can keep weight off if you lose weight quickly with your initial efforts. A recent study has shown that shedding weight fast leads to a greater weight loss and longer-term success at keeping it off.
实践证明，早期减肥成效显著的人更容易长期坚持，而且减重更加多。虽然缓慢减肥是更加健康的，但是坚持的人很少
Fidgeting burns lots of calories
坐立不安能燃烧卡路里
It’s a little difficult to sell an exercise plan or workout video about fidgeting, but simply tapping, squirming, and making little movements throughout the day can lead to weight loss. Look for little ways to burn calories throughout your day and it’ll add up. One study found that incorporating such activities during your day can burn 650 calories or more.
不需要大运动，只要你不停的在动，其实会导致体重大量减轻，只要你一直在动，每天能多燃烧650卡。 说实话这点跳绳都超过5000个了
Dairy can lead to shedding pounds
日记的确能帮助减肥
A weight-loss myth that’s been around awhile is that dairy products make you fat. But in fact, research shows that calcium deficiency contributes to weight gain and loss of appetite control. Plus, certain dairy sources of calcium, such as yogurt and low- or nonfat cheese, are more effective at speeding weight loss than other sources of calcium. So, try this: Eat three servings of low-fat dairy a day and it’ll likely accelerate weight loss.
一直记饮食日记的人，更加容易吃低卡路里食物，所以更加容易减肥

楼楼很想低调。但是楼楼一低调，往往就对自己也放弃了。所以楼楼无法采取低调的策略。要继续高调减肥

楼楼准备舍弃，一万停一天的策略。 楼楼准备每天5000以上。 感觉还是持续才有效果

楼楼的弹力绳，和 瑜伽垫都到了，只有健腹轮还没有到

楼楼升八级了，好快啊好快，纪念一下

楼楼今天抽风了