发不了财，还瘦不下来吗
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首先，最最重要的，要从根本上认识到肥胖带来的巨大问题，比如已经带来疾病困扰，这样，不光能“触及灵魂”，也“触动利益”了。
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其次，在思想认识到位的前提下，学习减脂的原理。原理很简单：“少吃”，制造热量缺口。
- 再次，在知道原理的情况下，学习方法论。抖站上的“内向锅平”给了很大的启发，总结下来，就一句话：自己做饭。这样可以很好的控盐、控油、控糖，尽量不要在外吃。
- 保持低体脂，是个长期的任务，要把它融入日常生活，确切地说，要想保持低体脂，要跟之前高体脂生活彻底切断
- 要知道正常的减脂速度以每月减少 4～8 斤为好，不要过分追求减重速度
- 有氧运动为主，力量为辅
- 根据《中国居民膳食指南》中的标准，正常体重的BMI需要控制在 18.5～23.9，对应我的体重应该控制在151斤以下；暂定保“160”争“150”吧
- 体重记录
| 2026年3月 | |||
| 日期 | 体重（斤） | BMI | 浮动 |
| 2026-03-11 | 185.0 | 29.2 | — |
| 2026-03-12 | 184.6 | 29.1 | ▼ -0.4 |
| 2026-03-13 | 185.6 | 29.3 | ▲ +1.0 |
| 2026-03-14 | 184.6 | 29.1 | ▼ -1.0 |
| 2026-03-15 | 185.4 | 29.3 | ▲ +0.8 |
| 2026-03-16 | 185.2 | 29.2 | ▼ -0.2 |
| 2026-03-17 | 185.4 | 29.3 | ▲ +0.2 |
| 2026-03-18 | 185.4 | 29.3 | ◀ 0.0 |
| 2026-03-19 | 185.8 | 29.3 | ▲ +0.4 |
| 2026-03-20 | 184.6 | 29.1 | ▼ -1.2 |
| 2026-03-21 | 184.6 | 29.1 | ◀ 0.0 |
| 2026-03-22 | 184.6 | 29.1 | ◀ 0.0 |
| 2026-03-23 | 184.6 | 29.1 | ◀ 0.0 |
| 2026-03-24 | 184.0 | 29.0 | ▼ -0.6 |
| 2026-03-25 | 183.6 | 29.0 | ▼ -0.4 |
| 2026-03-26 | 183.6 | 29.0 | ◀ 0.0 |
| 2026-03-27 | 183.6 | 29.0 | ◀ 0.0 |
| 2026-03-28 | 183.6 | 29.0 | ◀ 0.0 |
| 2026-03-29 | 183.6 | 29.0 | ◀ 0.0 |
| 2026-03-30 | 183.6 | 29.0 | ◀ 0.0 |
| 2026-03-31 | 185.0 | 29.2 | ▲ +1.4 |
| 2026年4月 | |||
| 2026-04-01 | 185.4 | 29.3 | ▲ +0.4 |
| 2026-04-02 | 185.6 | 29.3 | ▲ +0.2 |
| 2026-04-03 | 185.4 | 29.3 | ▼ -0.2 |
| 2026-04-04 | 185.2 | 29.2 | ▼ -0.2 |
| 2026-04-05 | 184.8 | 29.2 | ▼ -0.4 |
| 2026-04-06 | 184.6 | 29.1 | ▼ -0.2 |
| 2026-04-07 | 184.2 | 29.1 | ▼ -0.4 |
| 2026-04-08 | 184.0 | 29.0 | ▼ -0.2 |
| 2026-04-09 | 183.6 | 29.0 | ▼ -0.4 |
| 2026-04-10 | 183.2 | 28.9 | ▼ -0.4 |
| 2026-04-11 | 183.2 | 28.9 | ◀ 0.0 |
| 2026-04-12 | 183.2 | 28.9 | ◀ 0.0 |
| 2026-04-13 | 183.2 | 28.9 | ◀ 0.0 |
| 2026-04-14 | 183.0 | 28.9 | ▼ -0.2 |
| 2026-04-15 | 182.0 | 28.7 | ▼ -1.0 |
| 2026-04-16 | 182.0 | 28.7 | ◀ 0.0 |
| 2026-04-17 | 182.0 | 28.7 | ◀ 0.0 |
| 2026-04-18 | 181.0 | 28.6 | ▼ -1.0 |
| 2026-04-19 | 181.0 | 28.6 | ◀ 0.0 |
| 2026-04-20 | 181.8 | 28.7 | ▲ +0.8 |
| 2026-04-21 | 180.6 | 28.5 | ▼ -1.2 |
| 2026-04-22 | 180.6 | 28.5 | ◀ 0.0 |
| 2026-04-23 | 179.6 | 28.3 | ▼ -1.0 |
| 2026-04-24 | 179.4 | 28.3 | ▼ -0.2 |
| 2026-04-25 | 179.4 | 28.3 | ◀ 0.0 |
| 2026-04-26 | 180.6 | 28.5 | ▲ +1.2 |
| 2026-04-27 | 180.6 | 28.5 | ◀ 0.0 |
| 2026-04-28 | 180.2 | 28.4 | ▼ -0.4 |
| 2026-04-29 | 179.2 | 28.3 | ▼ -1.0 |
| 2026-04-30 | 178.0 | 28.1 | ▼ -1.2 |
| 2026年5月 | |||
| 2026-05-01 | 178.0 | 28.1 | ◀ 0.0 |
| 2026-05-02 | 178.0 | 28.1 | ◀ 0.0 |
| 2026-05-03 | 178.6 | 28.2 | ▲ +0.6 |
| 2026-05-04 | 177.8 | 28.1 | ▼ -0.8 |
| 2026-05-05 | 176.6 | 27.9 | ▼ -1.2 |
| 2026-05-06 | 176.6 | 27.9 | ◀ 0.0 |
| 2026-05-07 | 176.6 | 27.9 | ◀ 0.0 |
| 2026-05-08 | 176.6 | 27.9 | ◀ 0.0 |
| 2026-05-09 | 176.8 | 27.9 | ▲ +0.2 |
| 2026-05-10 | 176.8 | 27.9 | ◀ 0.0 |
| 2026-05-11 | 175.6 | 27.7 | ▼ -1.2 |
| 2026-05-12 | 176.4 | 27.8 | ▲ +0.8 |
| 2026-05-13 | 175.6 | 27.7 | ▼ -0.8 |
| 2026-05-14 | 175.6 | 27.7 | ◀ 0.0 |
| 2026-05-15 | 175.6 | 27.7 | ◀ 0.0 |
| 2026-05-16 | 175.6 | 27.7 | ◀ 0.0 |
| 2026-05-17 | 176.2 | 27.8 | ▲ +0.6 |
| 2026-05-18 | 174.6 | 27.6 | ▼ -1.6 |
| 2026-05-19 | 174.6 | 27.6 | ◀ 0.0 |
| 2026-05-20 | 174.6 | 27.6 | ◀ 0.0 |
| 2026-05-21 | 174.6 | 27.6 | ◀ 0.0 |
| 2026-05-22 | 174.6 | 27.6 | ◀ 0.0 |
| 2026-05-23 | 174.6 | 27.6 | ◀ 0.0 |
| 2026-05-24 | 174.6 | 27.6 | ◀ 0.0 |
| 2026-05-25 | 174.0 | 27.5 | ▼ -0.6 |
| 2026-05-26 | 172.6 | 27.2 | ▼ -1.4 |
| 2026-05-27 | 172.6 | 27.2 | ◀ 0.0 |
| 2026-05-28 | 172.6 | 27.2 | ◀ 0.0 |
| 2026-05-29 | 172.6 | 27.2 | ◀ 0.0 |
| 2026-05-30 | 171.6 | 27.1 | ▼ -1.0 |
| 2026-05-31 | 171.6 | 27.1 | ◀ 0.0 |
| 2026年6月 | |||
| 2026-06-01 | 171.6 | 27.1 | ◀ 0.0 |
| 2026-06-02 | 170.6 | 26.9 | ▼ -1.0 |
| 2026-06-03 | 172.0 | 27.1 | ▲ +1.4 |
| 2026-06-04 | 172.0 | 27.1 | ◀ 0.0 |
| 2026-06-05 | 170.8 | 27.0 | ▼ -1.2 |
| 2026-06-06 | 170.6 | 26.9 | ▼ -0.2 |
| 2026-06-07 | 170.6 | 26.9 | ◀ 0.0 |
| 2026-06-08 | 170.4 | 26.9 | ▼ -0.2 |
| 2026-06-09 | 170.4 | 26.9 | ◀ 0.0 |
| 2026-06-10 | 170.4 | 26.9 | ◀ 0.0 |
| 2026-06-11 | 170.0 | 26.8 | ▼ -0.4 |
| 2026-06-12 | 170.0 | 26.8 | ◀ 0.0 |
| 2026-06-13 | 169.4 | 26.7 | ▼ -0.6 |
| 2026-06-14 | 170.0 | 26.8 | ▲ +0.6 |
| 2026-06-15 | 170.0 | 26.8 | ◀ 0.0 |
| 2026-06-16 | 170.3 | 26.9 | ▲ +0.3 |
| 2026-06-17 | 169.1 | 26.7 | ▼ -1.2 |
| 2026-06-18 | 169.4 | 26.7 | ▲ +0.3 |
| 2026-06-19 | 168.9 | 26.7 | ▼ -0.5 |
| 2026-06-20 | 168.5 | 26.6 | ▼ -0.4 |
| 2026-06-21 | 168.7 | 26.6 | ▲ +0.2 |
| 2026-06-22 | 168.0 | 26.5 | ▼ -0.7 |
| 2026-06-23 | 167.9 | 26.5 | ▼ -0.1 |
| 2026-06-24 | 168.2 | 26.5 | ▲ +0.3 |
| 2026-06-25 | 168.0 | 26.5 | ▼ -0.2 |
| 2026-06-26 | 168.2 | 26.5 | ▲ +0.2 |
| 2026-06-27 | 168.0 | 26.5 | ▼ -0.2 |
| 2026-06-28 | 168.3 | 26.6 | ▲ +0.3 |
| 2026-06-29 | 167.3 | 26.4 | ▼ -1.0 |
| 2026-06-30 | 167.4 | 26.4 | ▲ +0.1 |
| 2026年7月 | |||