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訂單滿HK$500免運費 | 4-6天内到貨 | 可選擇1-2天内到貨

訂單滿HK$500免運費 | 4-6天内到貨 | 可選擇1-2天内到貨

「瘋狂」的定義是指我們重覆做同一件事,但同時又期待會出現不同的效果。不過,這不就是我們每次消脂瘦身時所遇到問題的癥結所在嗎?我們到健身室註冊成為會員,獲取最新的減肥餐單,並希望今次的嘗試能夠為自己帶來改變。如果您對此感同身受,那請別怪責自己,因為緊貼潮流走勢來賺取豐厚利潤,同時將問題延續下去,這就是健身行業所建立的營運模式。

 

事實上,我們花費了大量時間來研究人們在消脂計劃上失敗的原因 - 我們的瘦身計劃是透過數據分析和科學研究所得出的結果。透過這個研究結果,我們歸納出五個經科學證實的要點。噢,不過請不要誤會,這些要點並不是要引導您看另一篇文章,然後為您處方一個缺乏論證或語境的什麼「驚世餐單」;我們所做的,是為您闡述一個身體消脂原理。

 

透過這個原理,希望您能夠明白到消脂並非一些抽象概念,而是具體的科學原理。最終,讓您能夠利用自己的智慧來作出分析和判斷,而並非蕭規曹隨,囫圇吞棗地跟從教條。以下的五點,助您朝正確方向成功邁進:

 

 

1. 消脂瘦身的其中一個原理 - 卡路里的進與出

∆(變更)身體能量儲存 = 卡路里攝取量 – 卡路里消耗量 [1]

 

能量平衡方程式是消脂瘦身的靈魂 - 假如卡路里的攝取量多於消耗量,體重便會增加;相反,假如卡路里的消耗量多於攝取量,體重便會減少。能量平衡方程式是消脂瘦身的真理,就如節約能源的道理一樣, 因此減少卡路里攝取是讓用體重下降的唯一途徑。

 

我們挑戰您來找出任何能夠反證這公式的研究報告。

 

 

要了解消脂瘦身的奧妙,我們首先需要知道為何能量平衡方程式是消脂瘦身的首要原理。在對這原理有所了解後,您便會明白到,時尚的減肥餐單例如果汁排毒計劃之類能夠在短時間之內起到消脂效果的原因,是由於某程度上這些計劃可以減少卡路里攝取,所以消脂的重點並非在於計劃內含有一些具備特異功能的成分或是一些革新性的瘦身理論。

 

 能夠讓您體重下降的原因總是萬變不離其宗,即離不開卡路里的進與出。因此,當您下次遇到對其他人似乎有效的消脂計劃時,可不要問自己「究竟那計劃內有什麼乾坤呢?」;相反,您應該問:「這方法在卡路里的進出理論上究竟如何有效運作呢?」

 

在能量平衡公式上,我們可以找到兩個減少卡路里攝取以讓體重下降的可行方法:

 

1. 減少食量以減少卡路里攝取

2. 定時做運動和提高活動量以增加卡路里消耗

 

 接著,您下一個問題可能是:「究竟哪一個方法比較有效呢?」這問題將會導向至下一點:

 

 2. 節食優於運動,因為它對消脂更有效

 

 英國一份期刊《International Journal of Obesity》發佈了的一項研究,對廿五年內所發佈的七百多篇經同行評價的科學論文進行分析,這是迄今所進行的同類研究中最廣泛的。這項研究就著七百項關於單純飲食控制、單純做運動和將兩者結合所產生的消脂效能進行了分析。在其他因素配合下, 在十六週期間僅進行飲食控制組別的體重比只做運動的組別平均下降多出370%(分別為10.7和2.9公斤) 飲食 + 運動組別的表現僅略好於純飲食控制組別(分別減少11和10.7公斤)[2]: 

 

 

如果沒有配合飲食控制,想僅以運動來達到消脂目標幾乎可以說是徒然的。 因此,我們要將消脂瘦身的注意力集中於如何減少攝取卡路里,因為對於消脂瘦身來說,飲食控制的重要性遠遠高於鍛鍊運動。一旦開始進行飲食控制,並加入適當的負重運動計劃或高強度間歇訓練(HIIT,例如短跑),那麼身體的新陳代謝不但能夠維持在健康水平,而且肌肉量亦能夠保存,讓您看起來更有活力。

 

因此為了更佳效果,您需要完善您的飲食習慣。不過,由於市面上花多眼亂的消脂方法大多巧立名目,因而淡化了我們進行持續消脂的意志和動力,所以即使對於經驗豐富節食者來說,有紀律的飲食控制都絕非易事。 假如您想在這篇文章中做些筆記的話,那以下的要點相信會適合您:

 

3. 一致性是關鍵,你所作出的改善應該是持續性的,而非只是在生活上作出突如其來的改變。

 

(非常,非常重要。)

 

眾所周知,一分耕耘一分收穫是世間的普世價值。這價值觀雖然適用於我們生活上的各個方面,例如工作、關係等,不過對於消脂瘦身來說卻正好相反。消脂的理想方法是與直覺反向的 - 減低注意力度,而並非固定集中。在健身室花上好幾小時鍛鍊,又或者是竭盡所能地在飲食上做功夫是致勝的不二法門。故此,科學研究亦對此一再作出結論,就是假如要做到持續性消脂, 所需要的是持之以恆的決心與毅力。

 

 

 

 

美國的國家醫學圖書館(US National Library of Medicine)亦發表了一項相關研究。九十名肥胖成人被隨機分配到兩個飲食計劃的其中一個,一個餐單完全是固體食物,而另一個則是代餐飲品。四個月後, 代餐組別所減去的體重平均接近固體食物組別的兩倍 (總下降體重量分別為12.3%和6.9%)。此外, 代餐組別中成功減肥的比例為93%,比固體食物組別的55%驚人地高出接近一倍 [3]。

 

產生這個巨大分野的原因並非在於任何神奇的補充品或者飲食計劃,而是 僅僅在於代餐組別所採用的是易於執行、無需太多麻煩或準備功夫,並能夠持之以恆的飲食餐單而已。

 

 消脂瘦身的關鍵在於如何控制卡路里攝取量。.  假如以為期十二個月來說,能夠達到消脂瘦身效果的關鍵並非在於餐單的種類或微量營養素的攝取,而是在於如何長期減少卡路里攝取 [4]。

 

 

要做到持之以恆,我們首先不應該視消脂計劃為一份苦差事:我們要從根本著手,將消脂計劃視為生活的一部分,就如每天的刷牙洗面,或沖涼換衫一樣。假如要達成此目標,我們便要有節制地作出調整 -  為您的飲食習慣作出小調整,而非大改變, 並將之融入到生活之中。例如倘若您喜歡雞飯,那麼可以將餐單調整為精瘦雞肉(例如雞胸肉)和少飯。 不要完全捨棄你喜歡吃的食物。 假如您想間歇在麥當勞吃至愛的蒜蓉酸辣醬當然也沒有問題;不過請確保要細裝薯條和無糖汽水。那麼,討厭西芹的味道又怎辦?那當然不要強迫自己。每次您想在飲食習慣上作出改變時,您可以先問下自己:「這個改變,我能夠持之以恆嗎?」假如答案是「不可以」,那就 別強迫自己

 

 

4. 吃一些能夠令您飽肚而卡路里含量少的食物

 

當減少卡路里攝取量時,很自然您便會經常感到肚餓,這當然是無法改變的事實。雖然我們的意志在消脂計劃中所扮演的角色非常重要,但畢竟毅力只是一個有限資源,總有用竭的一天。相反,您需要做的是積極管理自己的飢餓感,因此可以選擇吃一些能夠能提供抑制作用的食物,例如在膳食中加入更多高蛋白(瘦肉、低脂乳制品、扁豆等)、膳食纖維(蔬菜纖維)和奧米加-3脂肪酸(脂肪魚、奇亞籽、亜麻籽)等的的食物。這些食物會抑制您對卡路里的食欲,並間接誘使您攝取更少卡路里。

 

普遍來說,減少食用精製和高脂肪食品(糖、油炸食品、白麵包或大米),改以較少人工處理的健康食物代替,這樣可以為您維持飽肚感,同時攝取較少卡路里。   

5. 重複作出嘗試,直至適合為止。

 

這也許是消脂過程中最被低估的部分。您可能對以下的情節感到相當面善:一天,您終於決定了進行消脂計劃。在開始時非常順利,您在三星期內減了三公斤。不過,不久之後您的減肥旅程遇到障礙 - 也許在過去一周您忙得喘不過氣,因此您想大吃大喝來慰勞自己。然後,您跟朋友聚餐,吃得有點過了頭。類似這樣的活動摧毀了您的減肥勢頭和動力;最後,您還是原地踏步。

 

不過,那又如何?這可完全沒有問題喎 - 因為這些過程正是消脂計劃過程的一部分。幾乎每一個人在成功減重後,都會在停滯不前之前作出十至十五次的嘗試。但當您在任何社交媒體上看到第十五次的嘗試都是會處於膠著狀態時,您便會誤以為那是第一次的嘗試。

 

 

人們認為減重是如何運作,與成功的減肥旅程是如何發生

 

與其擔心失敗,倒不如盡快重新展開計劃。簡單總結之前的過程,嘗試找出失敗的原因,並為假如相同問題再次出現時制定應對策略。

 

在重整之後,不要為失敗而埋怨自己,反而應該要為自己能夠重新站起來而感到高興。於稍作休息後,對自己能夠重回軌道表示感謝。在作出正面的調整後,您將會事半功倍。最後,重新再來一次。就是這樣,在重複六至七次這樣的嘗試後,您便會發現自己原來在這條路上已經走了很長,而失敗的次數亦會越來越少,這就是習慣建成的方式。

 

重要提示

 

以上這個十分鐘速成班的基本資料大致就是如此了。假如您想歸納上述重點,別擔心,我們在以下為您準備:

1)  持續不斷減少卡路里攝取

2) 摒棄全或無原則的想法,取而代之的是為您的飲食習慣作出細微調整

3) 選擇多吃天然健康食物,好讓您長期保持飽肚感

4) 重複嘗試,直至習慣成為生活一部分為止。

 

自古以來,通往成功之道的基礎往往都只有一個方法 - 必由之路,不設捷徑。我們每位成功客人所做的,就是持之以恆地集中限制卡路里攝取。當您在尋找消脂的「葵花寶典」時,就正正成為業界銷售他們「獨孤九劍」的背後原推動力。

 

 

很簡單,是吧?如果您願意,可以立即開始。您甚至不需要我們的消脂療程也可以即時開始。

 

如果您是客戶,並想了解更多具體步驟的話,那請隨時與我們聯絡!我們會為客戶提供免費消脂計劃,協助他們實行瘦身療程。請好好利用我們為您提供的服務 :)

REFERENCES

 

[1] Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: implications for body weight regulation. The American Journal of Clinical Nutrition, 95(4), 989–994. http://doi.org/10.3945/ajcn.112.036350

[2] Miller, W. C., Koceja, D. M., & Hamilton, E. J. (1997). A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International Journal of Obesity & Related Metabolic Disorders, 21(10).

[3] Davis, L. M., Coleman, C., Kiel, J., Rampolla, J., Hutchisen, T., Ford, L., … Hanlon-Mitola, A. (2010). Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight

[4] Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P., & Schaefer, E. J. (2005). Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. Jama, 293(1), 43-53.  

 

 

THE ULTIMATE WEIGHT LOSS GUIDE

The definition of insanity is to do the same thing over and over and expect a different result – but isn’t this in essence what we’re doing every time we want to lose weight? We sign up for a gym membership, get on the latest fad diet that promises to be different, and pray that things will somehow work out differently this time. Don’t beat yourself up if you’re in a similar situation, the weight loss industry has set itself up to run this way. There is good money to be made in supporting fads and prolonging the problem.

We’ve spent a long time studying why people fail their weight loss programs - our approach to weight loss is a result of analyzing and working upon these findings. We’ve summarized this approach into 5 actionable points supported by scientific evidence. And no, this won’t be another article prescribing you a ‘miracle diet plan’ for weight loss with little evidence or context. We’re appealing to your intelligence, not your ability to follow instructions blindly.

We want to provide you with a framework to think about losing weight, a framework that allows you to understand fat loss from first principles rather than from abstract, anecdotal advice. Here are 5 pointers to get you moving in the right direction:

1. Think calories in vs calories out, it will bring much-needed clarity as to how weight loss works

∆ (Change in) body's energy stores = Calories in – Calories out[1]

The energy balance equation governs weight loss. If you consume more calories than you expend, weight is gained. If you burn more calories than you consume, then weight is lost. The energy balance equation is the first principle of weight loss. Like the law of conservation of energy, it will always hold true. A caloric deficit is the only way to lose weight.

Find us any study that has proven that this equation doesn't hold, we challenge you.

To understand weight loss, you must baseline the energy balance equation as the scientific first principle of weight loss. This will make you understand that fad diets like juice cleanse programs may have briefly worked for you in the past only because they somehow induced a caloric deficit through their diet regimes, not because of the 'miracle' ingredients or revolutionary systems they came wrapped in. 

Everything that causes you to lose weight works by shifting either calories in or calories out. The next time you come across a weight loss program that seems to work well for others, don’t ask yourself ‘what’s the magic?’. Instead, ask yourself ‘How does this reduce calories in and/or increase calories out effectively’?

From the energy balance equation, we can think of 2 possible approaches to induce a caloric deficit and lose weight:

1. Decrease calories in by consuming less food

2. Increase calories out by exercising and being more active

Your next question might then be, ‘which of the two is more effective’? Which brings us to our next point:

2. Prioritize diet over exercise, it’s far more effective for weight loss

A study published in the International Journal of Obesity analyzed over 700 peer-reviewed, scientific papers published over a 25-year period; it is the most extensive research of its kind done to date. The effectiveness of just dieting, just exercising, and combining diet with exercise across all 700 studies was examined. Controlling for other factors, on average, the diet-only groups lost 370% more weight than the exercise-only groups (10.7kg vs 2.9kg lost) over a 16-week period. The diet + exercise groups performed only marginally better than the diet-only groups (11.0kg vs 10.7kg lost)[2]:  

Exercising is next to useless if there is no diet plan to complement it. So, your focus should be on first reducing calories in by restricting food intake; it is far more effective for weight loss than exercising. Once you have your diet down, incorporate a simple weight lifting regime or other high intensity interval training (e.g. sprinting) – it’ll maintain your metabolism at healthy levels. It’ll also make you look good by preserving your muscle mass.

So, to see the best results, you have to nail your diet. But this is one area where most people struggle, even seasoned dieters. And it's because the fundamental driver of sustainable weight loss is overlooked for fancy gimmicks that don't work. If there's one thing you want to take away from this article, let it be this:

3. Consistency is key, and you need to be make small changes iteratively instead of drastic lifestyle changes to be consistent

(Very, very important.)

We are conditioned to believe that we reap rewards in proportion to the intensity of our efforts. While this holds true in other aspects of our life, such as work and relationships, the inverse is true for weight loss. The ideal approach to weight loss is rather counter-intuitive – you need to keep your eyes off the ball instead of fixating on it. Spending hours at the gym and trying extra hard to eat perfect is a sure-fire way to burn out and fall off the bandwagon. Scientific research has concluded time and time again that sustainable weight loss takes consistent effort, maintained over a long period of time.

In a study published in the US National Library of Medicine, 90 obese adults were randomly assigned one of two diet plans, one based purely on solid foods and one based on liquid meal replacements. 4 months in, the meal replacement group on average lost almost twice as much weight as the food-based group (12.3% vs 6.9% of starting weight lost). In addition, a much higher portion of the meal replacement group saw successful weight loss – a stunning 93% lost notable weight as opposed to only 55% in the food-based group[3].

This huge difference in weight lost and success rates were attributable not to any miracle supplements or diet plans, it was just because the meal replacement group had a simple, convenient diet plan they could stick to easily in the long run without much hassle or preparation.

Another year long study published by the USDA Human Nutrition Center compared weight loss based on diet type on 160 overweight adults. The results showed that weight loss ultimately boiled down to consistent calorie restriction. The strongest predictor of weight loss over a 12-month period was not the type of diet or macronutrient intake, but the dieters' ability to consistently reduce their caloric intake in the long run[4].

The key to being consistent is to not treat weight loss as a full-time job; strive to make your weight loss program ‘run in the background’. About a month into your regime, it should almost become second nature to you, like brushing your teeth or bathing. To achieve this state, you need to moderate. Make small changes iteratively to your diet and keep your comfort foods in. If you love eating chicken rice, make it a point to order lean meat (e.g. chicken breast) and ask for less rice – don’t strike it off completely from your diet. Want to have that occasional meal at McDonald’s with your favourite garlic chili sauce? Have it anyway, but make sure you ask for small fries and make your drink a diet soda. Hate the taste of celery? Don’t force it into your diet. Every time you make a change to your eating habits, ask yourself this: Can I put up with this change for the rest of my life? If the answer is no, don’t do it.

4. Consume foods that keep you full for little calories

You will get hungry from time to time on a caloric deficit, there’s no way around it. You can’t always reason your way out of these hunger pangs – willpower is a finite resource that you can’t consistently rely on. Instead, you need to actively manage your hunger by eating foods that suppress it. Incorporate more foods that are high in protein (lean meat, low fat dairy, lentils etc.), dietary fiber (fibrous vegetables) and omega 3 fatty acids (fatty fish, chia seeds, flaxseeds) into your diet – they will suppress your appetite for relatively little calories and induce you to consume less calories for the day. 

In general, switching from refined, fatty foods (sugar, fried food, white bread/rice) to minimally processed whole foods goes a long way in keeping you filled for little calories.  

5. Try over and over until it sticks.

This is perhaps the most understated part of weight loss. Tell me if this sounds familiar: You decide seriously that you want to lose weight. You get off to a great start and lose 3kg in 3 weeks. Then something derails your journey. Maybe you had a tough week at work and start binge-eating to cope. Maybe you went overboard during a dinner with friends. Some event like this kills the momentum, and you fall back to your old ways.

Guess what? There's nothing wrong with this - it's actually part of the process. Almost everyone who has lost weight and kept it off had to try 10-15 times before it stuck. But you saw the 15th try being plastered everywhere on social media, and mistook that for the first try.

Instead of fretting the fall, what you need to focus on is getting back on the bandwagon as fast as you can. Take a mental note or journal briefly about what exactly happened, what the trigger was, and how you can deal with the trigger if it comes up again in the future.

After this, instead of resenting yourself, be happy that you caught yourself slipping early, and take a moment to appreciate that you're putting yourself back on track. We work much better with positive reinforcements. Then, have another go at it. It's as simple as that. You're going to find that after 6-7 tries like this, your streaks will be longer, and your slip-ups will be shorter. That's how habits build up.

Key takeaways

So, that’s pretty much it – a 10-minute crash course on the basics. If we were to compress the key takeaways into short, succinct advice, it might be:

1) Take in less calories consistently, over a long period

2) Ditch the all-or-nothing mentality and instead make small, sustainable changes to your eating habits

3) Eat more whole foods to keep you full

4) Keep trying until the habits stick.

Hardly anything revolutionary. But this is what fundamentals usually sound like - general, intuitive and lacking shortcuts. Every single one of our customers has seen great results by focusing just on restricting caloric intake consistently over a sustained period. The problem starts when you look for miracle cures – this is where the health industry comes in with its ‘secret sauce’ and starts selling you snake oil.

Simple right? You can get started right away if you want to. You don't even need our shakes to start.

If you're a customer, and want more specific steps to follow, get in touch with us! We offer complimentary weight loss services to all our customers, to help them successfully implement the shakes and lose weight. Don't be shy, make the best use of these services :)

REFERENCES

[1] Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: implications for body weight regulation. The American Journal of Clinical Nutrition, 95(4), 989–994. http://doi.org/10.3945/ajcn.112.036350

[2] Miller, W. C., Koceja, D. M., & Hamilton, E. J. (1997). A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International Journal of Obesity & Related Metabolic Disorders, 21(10).

[3] Davis, L. M., Coleman, C., Kiel, J., Rampolla, J., Hutchisen, T., Ford, L., … Hanlon-Mitola, A. (2010). Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight

[4] Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P., & Schaefer, E. J. (2005). Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: a randomized trial. Jama, 293(1), 43-53.  

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