Name: 如何保證1周內，減掉1個尺寸,自然療法,柏格醫生 Dr Berg (如何保證1周內，減掉1個尺寸,自然療法,柏格醫生 Dr Berg)
Uploaded: 2025-02-20T07:53:54.000Z
Duration: 10 min 39 s

分詞構句

In this video, we're going to talk about how to drop one size in one week, guaranteed.

在本視頻中，我們將講述如何在一週內保證減小一個尺碼。

There are five things you need to focus on.

We're taking all the best strategies and putting them together.

我們將所有最好的策略整合在一起。

Number one, this is a technique, it's a strategy using intermittent fasting.

第一，這是一種技術，是一種使用間歇性斷食的策略。

Because every time you eat, you raise insulin.

因為每次進食都會使胰島素升高。

Insulin is the common denominator between whether you're going to lose weight or not lose weight, whether you're going to burn fat or not burn fat.

胰島素是減肥與否、燃燒脂肪與否的共同標準。

If there's insulin too high, forget about losing weight.

如果胰島素過高，就別想減肥了。

If we can eat less meals, we're not talking about less calories, less meals, less infrequent, this is going to really help you reduce insulin and help you lose weight.

如果我們能少吃一餐，我們說的不是減少卡路里，而是少吃一餐，少吃幾次，這將真正幫助你減少胰島素，幫助你減肥。

You can spread them out equally, maybe a late morning and then for dinner.

您可以將它們平均分配，也許早上晚些時候吃，然後晚飯時吃。

No snacking is in between because we don't want to raise insulin.

中間不能吃零食，因為我們不想讓胰島素升高。

When you eat protein, three to six ounces, not too much, just enough.

吃蛋白質時，三到六盎司，不要太多，剛剛好。

A large amount of vegetables because we need that because as we get into fat burning, you need to flush all that fat out of your system and not do necessarily like a high protein diet.

我們需要大量的蔬菜，因為當我們開始燃燒脂肪時，你需要把所有的脂肪從體內沖走，而不是像高蛋白飲食那樣。

We're doing a moderate amount of protein, a little bit smaller amount.

我們的蛋白質攝入量適中，稍微少一點。

We're actually doing a lot of vegetables and we're going to add some fat.

實際上，我們要做很多蔬菜，還要添加一些脂肪。

It's almost impossible to do this without adding some fat.

要做到這一點，不增加一些脂肪幾乎是不可能的。

Because fat is one of the only foods that will not raise insulin too much.

因為脂肪是唯一不會讓胰島素過多升高的食物之一。

If we can actually do fat, it's going to allow you to go longer.

如果我們能真正做到肥胖，就能讓你走得更久。

Even though there's more calories, we don't care about that.

即使卡路里更多，我們也不在乎。

This is a really good combination of what to eat.

我們有一些蛋白質、蔬菜和脂肪。

Most fat burning occurs when you are in deep sleep.

大部分脂肪燃燒發生在深度睡眠時。

You cannot do this with five to six hours of sleep.

只睡五六個小時是做不到這一點的。

Even if you have to get a nap, that's totally fine if you can do that, but we need to go for eight hours.

即使你要打個盹，如果你能做到，那也完全沒問題，但我們需要睡八個小時。

There's two things I like to do to enhance my sleep.

我喜歡做兩件事來提高睡眠品質。

One, is I do a lot of stretching before bed.

其一，我在睡前會做很多伸展運動。

I would take two to really get that eight hours of sleep.

我要睡兩個小時才能真正睡足八小時。

You wake up feeling refreshed and it will enhance the sleep.

一覺醒來，你會感覺神清氣爽，睡眠品質也會提高。

If you're going through stress, it's going to be a barrier because stress activates the hormone called cortisol that blocks the fat burning.

如果你正處於壓力之下，這將成為一個障礙，因為壓力會激活一種叫做皮質醇的激素，從而阻礙脂肪燃燒。

What we want to do is we want to list all your stressors.

我們要做的就是列出你所有的壓力源。

It's probably going to be related to people.

You're going to find, surprisingly, you'll actually lose more weight because if you keep running into this situation over and over with these stressful people, it's not helpful.

你會發現，令人驚訝的是，你實際上會減掉更多的體重，因為如果你一而再、再而三地遇到這種情況，與這些充滿壓力的人在一起，是無濟於事的。

I also recommend no watching the news for one week.

We don't want to have the stress interfere with the sleep.

我們不希望出現這種消極情緒。

Walking is really good and just getting space.

散步真的很好，還能獲得空間。

That's what we're going to do for stress.

這就是我們要解決的壓力問題。

There's a lot of other things, but this will be helpful.

還有很多其他的東西，但這些都會有所幫助。

Also, sleeping more will help stress as well.

此外，多睡覺也有助於緩解壓力。

You want to do high intensity interval training.

That means that you want to work the whole body.

Right now, I do a combination of bike when it's not too cold out and I do sprints.

現在，我在天氣不太冷的時候騎自行車，然後做短跑。

You want to find something that fits your interest, but you want to do something really high, full body, upper and lower body, short duration, high intensity, but only do that every two days.

你要找到符合自己興趣的運動，但你要做一些真正高水平的運動，全身運動、上肢和下肢運動、短時間、高強度，但每兩天才做一次。

All the benefits from exercise happens in recovery.

運動的所有益處都是在恢復過程中產生的。

You don't want to do it every day unless you're really in shape.

除非你的身材真的很好，否則不要每天都這樣做。

Even every other day might not be the best thing if you've been suffering from sleep and stress.

如果你一直飽受睡眠和壓力的困擾，即使隔一天也未必是最好的選擇。

I've taken people and decreased the frequency of their workouts and helped them lose a lot more weight.

我曾帶人減少鍛鍊頻率，幫助他們減輕了很多體重。

On the days you're not working out, you're going to go for long walks and just going to walk and just get space.

在不鍛鍊的日子裡，你會去散步，只是去散步，只是去獲得空間。

That's what you're going to do with your exercise.

因為尋求幫助可以激活甲狀腺。

Take them a little tablet and don't take them before you go to bed because it will keep you up at night.

吃一點藥片，不要在睡前吃，因為這會讓你夜不能寐。

I'm going to recommend you get potassium citrate.

不管瓶子裡寫的是什麼，5-X-it。

It's going to be like 99 milligrams, so you're going to do 500 milligrams.

大概是 99 毫克，所以你要做 500 毫克。

That's not even hardly a dent into the potassium requirements that you need because you need 4,700 milligrams.

這還不足以滿足您對鉀的需求，因為您需要 4700 毫克的鉀。

Why are we recommending potassium citrate?

Because as you're burning fat, getting into a ketogenic diet, you're going to be losing a little bit of potassium.

因為當你燃燒脂肪，開始生酮飲食時，你會流失一點鉀。

Potassium will lower the need for insulin.

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如何保證1周內，減掉1個尺寸,自然療法,柏格醫生 Dr Berg (如何保證1周內，減掉1個尺寸,自然療法,柏格醫生 Dr Berg)

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