小紅書上這位健身網美花了一年的時間，狠狠甩肉30公斤，根本堪比整形、脫胎換骨！主要就是透過運動、飲食管理，尤其是把握運動的前、後吃對東西，更可以加強燃脂效果、提高基礎代謝率，讓運動發揮最大功效，一起了解下！
![]({"default":{"load":"default","w":"80","h":"78","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWq2Lk.img?h=775&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"60","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWq2Lk.img?h=605&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"60","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWq2Lk.img?h=605&w=624&m=6&q=60&o=f&l=f"}})
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圖片來源：小紅書@陈雪花
#運動前1-2小時
運動前吃東西，可以幫助身體延續運動中的燃脂，即使運動結束後、身體也會持續燃燒脂肪，相反，如果空腹運動的話不但會讓肌肉流失、基礎代謝率也會下降，達不到最好的運動效果！
![]({"default":{"load":"default","w":"80","h":"50","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpZEN.img?h=500&w=799&m=6&q=60&o=f&l=f&x=473&y=137"},"size3column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpZEN.img?h=390&w=624&m=6&q=60&o=f&l=f&x=473&y=137"},"size2column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpZEN.img?h=390&w=624&m=6&q=60&o=f&l=f&x=473&y=137"}})
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圖片來源：IG@seolhwa939
>>推薦運動前減肥菜單
三個推薦的飲食組合：1顆地瓜+1個水煮蛋、1片全麥吐司+1杯豆漿、1根香蕉+1小把堅果，可以從中選擇一組即可。
![]({"default":{"load":"default","w":"80","h":"50","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpZEQ.img?h=500&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpZEQ.img?h=390&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpZEQ.img?h=390&w=624&m=6&q=60&o=f&l=f"}})
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圖片來源：IG@sssoonma
#運動後晚餐這樣吃
很多人都猶豫到底運動後要不要吃東西、吃東西會不會胖？其實運動後只要吃對東西、就不會胖！另外還可以提供肌肉所需要的營養，讓肌肉量增加、同時提高代謝率，建議以高蛋白的食物為主。
![]({"default":{"load":"default","w":"80","h":"50","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpS8j.img?h=500&w=799&m=6&q=60&o=f&l=f&x=247&y=127"},"size3column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpS8j.img?h=390&w=624&m=6&q=60&o=f&l=f&x=247&y=127"},"size2column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpS8j.img?h=390&w=624&m=6&q=60&o=f&l=f&x=247&y=127"}})
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圖片來源：IG@seolhwa939
>>推薦晚餐減肥菜單
雖然沒有任何限制，但盡量以不超過400卡為基準，且確保有肉有菜、飲食均衡。
![]({"default":{"load":"default","w":"80","h":"50","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpS8m.img?h=500&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpS8m.img?h=390&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpS8m.img?h=390&w=624&m=6&q=60&o=f&l=f"}})
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圖片來源：IG@sssoonma
延伸閱讀：小紅書爆紅「減脂運動」計畫表！超詳細一週運動菜單、運動方法，網友親試狂瘦11公斤
延伸閱讀：韓網大勢一個月「減肥挑戰」！超詳細減肥菜單、運動方式，網友實測一個月就瘦7公斤！
繼續看睡前怎麼吃？
#運動後睡前這樣吃
如果習慣在睡前運動、運動後馬上要睡覺，還是可以再吃點東西讓身體持續燃燒脂肪、提高代謝，只是不建議吃太多避免影響消化，可以簡單的喝一杯牛奶或優格即可。
![]({"default":{"load":"default","w":"80","h":"50","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpY9n.img?h=500&w=799&m=6&q=60&o=f&l=f&x=559&y=152"},"size3column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpY9n.img?h=390&w=624&m=6&q=60&o=f&l=f&x=559&y=152"},"size2column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpY9n.img?h=390&w=624&m=6&q=60&o=f&l=f&x=559&y=152"}})
© 由 Ever Shinning Publications, Inc 提供
圖片來源：IG@seolhwa939
>>推薦睡前減肥菜單
三個推薦的飲食組合：1杯無糖優格+1小把堅果、200ml低脂牛奶+3匙燕麥、200g無糖豆花+1小把堅果，可以從中選擇一組即可。
![]({"default":{"load":"default","w":"80","h":"50","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpVem.img?h=500&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpVem.img?h=390&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"39","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BBWpVem.img?h=390&w=624&m=6&q=60&o=f&l=f"}})
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圖片來源：IG@sssoonma
延伸閱讀：小紅書爆紅「減肥食譜」！網友親試狂瘦11公斤，吃不胖技巧公開、瘦下來不復胖
延伸閱讀：小紅書爆紅6周「減脂飲食」管理技巧！基礎代謝率是關鍵，掌握吃不胖技巧也能躺著瘦
─
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