美女教练问下哈。我是不忌口不节食，因为血糖原因，所以算是16+8吃法，去gym上group lessons. Strength, HIIT, Zumba,Pilate之类的，基本能保证一星期2-3次strengh和cardio. 这么多年没见掉过秤，现在年纪上来了，迈向更年期了，体重开始涨了，我就是想增肌减脂，别再涨体重了，咋整？

糖葫芦 发表于 2023-01-07 12:35

I would love to see your comprehensive lab work to give you a more detailed recommendation.

I would highly recommend going on a diet that's high in protein, moderate to lower carbs and a higher fat diet. Are your feeding windows during daylight hours?? Make sure each meal is a balanced meal with high protein + veggies + fat and some starch, and go for a 5-10 minute walk after each meal, it will help with digestion and lower blood sugar, and reduce stress. I don't know if you are taking any medication for your blood sugar level. If you are not taking anything, you can look into taking berberine am + pm to improve insulin sensitivity.

哈哈，抱一个！欢迎美女回来。谢谢你当初开贴分享，带我走上WT

windysnow 发表于 2023-01-07 19:47

Thank you so much!!!!!!!

先提前谢谢你！

怎么样可以尽快减掉20公斤呢？

Shalry 发表于 2023-01-07 23:55

There are many different ways, but the question is, will you be ok with gaining it back quickly???

If you don't want to gain the weight back quickly, I recommend to not look for a shortcut.

靠近更年期或者更年期后因为荷尔蒙的缘故，低碳水的饮食会更加适合。

楼主能不能重点讲讲？我闺蜜问了医生也是这么说。她饮食是low carb，每周上些hiit，四肢修长，非常能走路，但是讨厌跑步。现在体重身材完美(国内审美)，只是小肚子突在那里。(我的审美的话，她偏瘦，没力量，但我自己也没完全解决好小肚子的问题)

.Cheers. 发表于 2023-01-08 18:23

Changes in menopause result in a higher incidence of metabolic syndrome, thyroid dysfunction, heart disease, and osteoporosis.. You'll usually see higher glucose, and insulin levels, so a lower carbs / higher fat diet will be a better starting point.

Another thing to watch out for, increasing age results in lower stomach acid which may hinder the absorption of nutrients (the main cause of iron deficiency anemia post-menopause)

想请教平台期的问题。我每周3次strength， group class，自己平时有跑步习惯很多年了，每周5天左右。有4个月了，体重基本不动减不下去。饮食一周有5-6天deficit。有氧和无氧都不能再加了，饮食尝试减intake一天两天，后面几天就总想吃，肯定要补回来。不知道该怎么做才能掉称。谢谢先!

minim3list 发表于 2023-01-12 10:51

OK, in this case, I would suggest going on a diet break for 1-2 weeks to eat at maintenance calories. Then go back to cutting again. That's what I do with all my lifestyle clients.

请问楼主MM，目标是减脂增肌，目前体脂率28，没什么运动基础，现阶段是不是应该先以有氧运动为主？比如先得把身上的肥肉减掉一些，才适合开始撸铁增肌？还是说有氧和无氧运动现阶段可以都做起来？

Jaycee 发表于 2023-01-12 23:20

YesI I would focus on losing body fat and then build muscles with bf 28%. It is easier to build muscle when you are leaner.

You will build muscles if you are completely brand new to resistance training, but I would recommend focusing on fat loss then building muscles.

请问楼主MM，目标是减脂增肌，目前体脂率28，没什么运动基础，现阶段是不是应该先以有氧运动为主？比如先得把身上的肥肉减掉一些，才适合开始撸铁增肌？还是说有氧和无氧运动现阶段可以都做起来？

Jaycee 发表于 2023-01-12 23:20

I forgot to add, you should start resistance training regardless the goal is losing fat or build muscles.

学习了很多东西，谢谢楼主！

You are welcome! 🥰

谢谢美女，我没track吃的，不过我不怎么节食，我去研究一下怎么吃。

运动基本在一个半小时以内，周末会超过。但是一半时间是和朋友走步，没有强度。

请问楼主，我每周力量训练大概4天（每次30到40分钟），1天有氧或者Hiit啥的，大概有一年了（前几年主要跑步和有氧）。最近几个月体重上升挺多的（涨了6，7磅），体脂率（22-23%，随便买了个体脂秤不知道准不准），BMI21.2，肌肉感觉有一些。不知道是不是因为刚超过40岁了，所以体重上升太快，还是因为吃得太多？你觉得目标应该是保持还是应该设法减重（比如少吃点？）我轻断食好几年了，最近碳水稍微有点多（少量sourdough bread，紫薯，南瓜，糙米啥的），蔬菜，鱼肉类，大量坚果（有可能吃太多了？）。谢谢指导！

谢谢回复！我基本是10am－5pm之间吃东西，我一想到节食就马上进入要多吃些的状态，所以我不能节食。血糖是属於boraderline，所以没有吃药，但确实是爱吃甜食，面食。那我试试看你的建议做做看，效果如何。

Changes in menopause result in a higher incidence of metabolic syndrome, thyroid dysfunction, heart disease, and osteoporosis.. You'll usually see higher glucose, and insulin levels, so a lower carbs / higher fat diet will be a better starting point.

Another thing to watch out for, increasing age results in lower stomach acid which may hinder the absorption of nutrients (the main cause of iron deficiency anemia post-menopause)

windeyes6 发表于 2023-01-13 01:39

相对高的血糖和胰岛素造成的，明白了。但是我朋友已经是低碳饮食了，没法再低了。

再请问一个问题，既然人的脂肪问题是全身的，为什么会出现年龄大了，激素变了，只有腹部堆积？激素决定堆哪儿吗？

能再发QR码吗？已经失效了

肚子最难啊

教练MM，我想请教一下：空腹无氧运动会有什么副作用，比如减少肌肉之类的？

我的诉求是保持肌肉和健康体重，比较喜欢早上空腹运动，运动后其实也不想吃东西，但为了保持肌肉，会吃一些蛋白质和碳水化合物。这样可以吗？

我在本版有个帖子（https://m.huaren.us/showtopic.html?topicid=2858053&fid=341）

记录这两个月的运动和部分饮食。MM有空的时候可以帮忙看看指点一下。天气暖和了，准备增加一些无氧运动塑形😅

谢谢啦！

Changes in menopause result in a higher incidence of metabolic syndrome, thyroid dysfunction, heart disease, and osteoporosis.. You'll usually see higher glucose, and insulin levels, so a lower carbs / higher fat diet will be a better starting point.

Another thing to watch out for, increasing age results in lower stomach acid which may hinder the absorption of nutrients (the main cause of iron deficiency anemia post-menopause)

windeyes6 发表于 2023-01-13 01:39

谢谢科普！ 给推荐个berberine的牌子吧

相对高的血糖和胰岛素造成的，明白了。但是我朋友已经是低碳饮食了，没法再低了。

.Cheers. 发表于 2023-01-14 21:23

她低碳低到多少？碳水 5-10% 或者更少是不会有小肚子的。就是多出来的皮肤组织还会在那里

回复 69楼windeyes6的帖子

请问楼主，我每周力量训练大概4天（每次30到40分钟），1天有氧或者Hiit啥的，大概有一年了（前几年主要跑步和有氧）。最近几个月体重上升挺多的（涨了6，7磅），体脂率（22-23%，随便买了个体脂秤不知道准不准），BMI21.2，肌肉感觉有一些。不知道是不是因为刚超过40岁了，所以体重上升太快，还是因为吃得太多？你觉得目标应该是保持还是应该设法减重（比如少吃点？）我轻断食好几年了，最近碳水稍微有点多（少量sourdough bread，紫薯，南瓜，糙米啥的），蔬菜，鱼肉类，大量坚果（有可能吃太多了？）。谢谢指导！

Lcynthia500 发表于 2023-01-13 21:53

应该是holiday season 吃比较多，加上天气冷不怎么运动所以涨的体重。I'm not sure what you should focus on without knowing your height and weight.

Intermittent fasting doesn't really help much with fat loss if your calories is high. If you are suspecting that you are eating high calories food, you probably are. The only time IF will be beneficial is if you have gut issue or some metabolic syndromes. If you are relatively healthy, I would say start tracking and weighing your food, you'll realize how much you over eat your calories and cause the weight gain. Especially "a lot of nuts". You can easily eat thousands of calories on nuts.