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！

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.

windeyes6 发表于 2023-01-20 02:52

你说的很有道理。我轻断食主要是为了控制血糖（总是在糖前临界值徘徊）。我记录了一段时间每天吃啥，卡路里确实挺高（1700到1800左右），但不吃饱又觉得饿（晚上会睡不好），所以下不了决心减重。不知道40出头的女性有没有啥理想体脂率？现在感觉目标不明确，所以很困惑。