更年期體重控制原則(衛生福利部)

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更年期控制體重的原則

1.調整飲食

建議妳以均衡飲食型態為主。

早上吃得好、中午吃得飽、晚餐吃得少。

妳也可以依據自己生活習性與步調，來安排進餐時間。

不要讓自己處在過度飢餓狀況，讓熱量吸收更多。

避免高油、高糖，多攝食高纖食物可以減少飢餓感。

改變一下進食習慣，增加咀嚼動作來消耗熱量。

多喝水可幫助清洗體內廢物。

減肥時期也要注意鈣質攝取，以防止骨質流失的情形。

2.動態生活

運動可以減少熱量囤積，最好養成每週3～5次，每次30～50分鐘的規律運動。

妳也可以隨身運動來累積運動時間，例如走一段路替代乘車；上樓以爬樓梯取代電梯；一邊看電視一邊做運動，建立動態生活消耗多餘熱量。

3.持之以恆

下定決心，減重才能持續！

配合飲食調整與動態生活，將減重初期目標設定在原先體重的5％，用15天減1公斤的速度，這樣一個月就可以看到效果呢！

出處：衛生福利部國民健康署

http://www.hpa.gov.tw/Bhpnet/Web/Books/Files/004/婦女更年期保健手冊.pdf

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更年期也是遵照原則才不會大走鐘～～～

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從年輕時開始養成習慣，以後才不會那麼辛苦喔！

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要活、要吃、也要動!

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動態生活很重要~~~~

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