再见脂肪:瘦身减脂,从此不再复胖


减少身上多余的脂肪,是大部分人的梦想吧!(梦想这条路,是要不停不休不断的勇往前进)很多方法可以减脂,差别是效果快或慢,对身体的健康好或不好而已。当然,大家都会锁定“快速”的方法,而不小心忽略了所谓的“快速”,减掉的是不是脂肪,或者是其它如:宝贵的肌肉;水分等。

来,我们来讨论一下减脂的一些原理与方法。

首先,心态!
减脂最重要的是:你同意不同意减脂。
只有你愿意,你想要,你希望,你需要,减脂才比较会成功。
你同意了,那么,你的动力/原因/理由,是什么?找出来,写出来。
你想要的结果/成果/过程又是怎样的呢?

减脂的原理与方法:
减脂原理:卡路里:总热量的吸取与使用。
身体一天躺着不动消耗的热量叫基础代谢,如果你有运动,就有额外的热量消耗。如果一天你所吃下的总热量,比你所使用的总热量高,那么多余的热量,身体就会很开心帮你储存起来,变成一个你不喜欢听到的名字:脂肪。
所以,逻辑思维方法在于:减少总热量的吸取(Input),或提高总热量的使用(Output)。
是不是少吃多动?
不要吃太少而动太多,热量吃不够,身体会燃烧肌肉当热量的,肌肉量减少,基础代谢就会减少,很容易会陷入“遥遥球效应”,更严重的腹胖;
算一算你的总热量消耗TDEE,目标是减少TDEE,大概300-500卡路里之间吧!

减少总热量吸取:
方法:改变饮食成分/分量
  1. 减少碳水化物。大部分人的餐盘上50-80%都是淀粉+油脂。
  2. 参考健康饮食餐盘:大概类似:50%蔬果,30%蛋白质,20%碳水化物
  3. 多吃原型食物,少吃加工食品
  4. 吃足够的营养素
  5. 喝足够的水,戒喝糖饮料/果汁
  6. 每餐吃8分饱;多吃蔬菜,无上限;多吃蛋白质,耐饱又保肌
  7. 没有任何不可以吃的食物,除了毒药;重要是成分和分量

另外:
个人觉得刚开始自我监控(自我不行就寻求他人帮助)很重要,尤其当开始要养成健康饮食方式的食物。每天量体重蛮好的,可以看到进步,会更有动力与信心。
好好的睡眠,可加多生长激素的分泌而让减脂效果更好。

方法:改变饮食习惯/关系
  1. 探视自己与饮食的关系:你吃是为了什么?庆祝?宣泄压力?发泄情绪?
  2. 早餐也要营养均衡;外食得聪明选择;自己备餐最简单
  3. 好好的安排饮食的成分,选择健康的成分
  4. 减掉不必要的餐次:上午茶,下午茶,夜宵。我国有些人习惯了一日6餐。
  5. 慢吃,不要狼吞虎咽;专注,不要玩手机看电视
  6. 间歇性断食法:16/8


提高热量使用:
方法:无氧运动增肌:提高基础代谢;有氧运动燃脂,增强心肺功能
  1. 规律,足量的运动,每周三次,每次三十分钟,心跳率大约每分钟130次
  2. 无氧运动增肌,可以提高基础代谢;有氧运动可以加强心肺功能
  3. 从微量,轻度运动开始,当身体适应后,逐渐提升运动强度和增加不同的项目
  4. 无氧运动优于有氧运动,如果你不喜欢运动,没有时间运动,就纯做无氧运动吧!
  5. 能走就不要站;能站就不要坐;能爬楼梯就不要坐电梯;每天至少10000步

方法:改善环境影响
  1. 家里多储存健康食物,不要有零食;要吃零食的话,就准备健康谷类作物或水果。
  2. 减少呆在厨房,面对冰箱,或餐厅的活动时间
  3. 减少不必要的应酬/夜宵/酒类活动
  4. 可以尝试自己备餐-均衡健康饮食,对抗外食饮食不均衡
  5. 餐盘里的分量装少一些,不要太迟吃晚餐,安排三餐的固定时间
  6. 打造方便适合的运动环境:参加健身课程,找健身教练,找运动伙伴,使用一些运动/饮食app或tools来让过程更有趣。
  7. 多看些运动/健康饮食的视频或书籍,多学习,会提高动力

方法:提高持续减脂的动力
  1. 设定小目标,达到就有些健康的小庆祝,如穿合身好看的衣物
  2. 社交/朋友家人的支持很重哟
  3. 多看些提高动力/士气的视频,书籍

总结:
减脂: 
  • 心态很重要
  • 原理: 减少总热量吸取,提高热量使用。

每个月最好减1-2公斤的脂肪就好。也不要一味的追求最少脂肪,最大量的减重。男生大约10-15%身体脂肪率是理想的目标,女生大约15-23%。
记得饮食习惯需要慢慢改变,刚开始改善一日中的一餐,进而两餐;改善一星期中的一天,慢慢几天,慢慢每天;若觉得需要欺骗餐/欺骗日,都没有问题不必吃了愧疚,吃了后心情满意平复后就重回减脂的轨道吧!
如果不喜欢运动,没时间运动,那么就选择需要花费最短时间,最快见效的重训吧!一星期一两次,每次30-45分钟就好,都可以好好维持了。
这是一个马拉松,不是短跑。如果成功养成良好的饮食习惯与运动习惯,就这样保持着健康的体重,与理想的身体状态,一直到永远吧!


PS: 如果觉得刚想开始瘦身没有头绪,欢迎询问哦!

Dr William Hoo

Tattoo removal – how many treatment sessions do I need?







Case scenario:

Mrs. X, a 40 year old Chinese housewife had black eyebrows tattoo/embroidery done a year ago by an amateur eyebrow tattoo artist which she is very unsatisfied with the design. Now she would like to have her eyebrows tattoo removed so that she can get a new one. She  wanted to know how many treatment sessions she requires. Well, let’s start the calculation.

Skin type                              : 3                 = 3 points
Location                               : face            = 1 point
Amount of ink                      : amateur      = 1 points
Layering                               : no               = 0 point
Scarring & tissue change      : no               = 0 point
Color                                     : black         = 1 point
                                                                                     
Total points                           : 6

Estimated number of treatments required by Mrs. X is 6. 

To determine the number of treatments needed for successful removal of tattoos, the Kirby-Desai Scale is used. It is a quantitative system that assigns numerical points to six different factors that, when summed together, reveal a score that determines the number of treatments a patient will need for successful tattoo removal. The six factors are as follows:

1. Patient Skin Type
2. Location of Tattoo
3. Amount of Ink
4. Layering/Cover-Up
5. Scarring/Tissue Change
6. Color(s) of Ink


Skin Type

Skin type or tone can be categorized using the Fitzpatrick Scale, a tool that classifies skin types from a 1 – 6 scale, with type 1 being the lightest skin tone and type 6 being the darkest. Patients with darker skin tones are more susceptible to certain risk of complications, including scarring and hypo or hyperpigmentation. Therefore, patients with darker skin tones need to be treated more conservatively and carefully with safer treatment protocols such as lower energy laser settings and longer waiting periods between treatment sessions, to minimize the risks of unwanted side effects. In general, people with darker skin tones require more visits for best tattoo removal results.




Location

Location is rated on a scale of 1 to 5 depending on how vascularize that area is. Tattoos on the head, face and neck will fade faster, as these have the largest amount of regional lymph nodes and a larger vascular supply, so removing a tattoo from these areas takes less time. Meanwhile, tattoos on distal extremities such as on the feet and hands in particular will take longer to remove. In short, tattoos placed closer to the heart and major blood vessels and lymphatic system fade at a faster rate.




Ink Amount

This is rated on a scale of 1 to 4 depending on the tattoo ink density. Amateur tattoos or homemade tattoos typically contain less ink and is unevenly placed closer to the skin surface which usually require much lesser treatment session. Professional tattoos on the other hand use more ink and the ink is place deeper under the skin.




Layering/Cover-ups

A layering/cover-up is defined as a tattoo on top of another one in order to conceal the previous piece or design. These often lead to a very heavily dense and saturated tattoo ink in that area. Therefore, more treatments will be needed to successfully remove the ink from the combination of cover-up tattoo and old tattoo.





Scar Tissue

Scar tissue is on a scale of 0 to 5. Scoring is based on the severity of scarring or tissues change, with 0 meaning there is no scarring present and 5 with significant scarring or tissue changes. Tattoos with scarring and tissue change are much more difficult to remove and usually require more treatment sessions.





Ink Color

Ink color is rated on a scale of 1 to 4. Darker colors respond the best to laser tattoo removal and the easiest color to remove, while the hardest are green, yellow, and light blue. Thus, the more colors you have on the tattoos, the more treatment sessions are required.




By using the Kirby-Desai scale, we are able to provide a more precise estimation(80% accuracy) of how many treatments are required for a successful tattoo removal. However the number produced by this scale should not serve as a conclusive answer. It's important to emphasize that this is only an estimate, each person is different and each tattoo removal is unique. Drop in for a consult with any of us at Anna Hoo Clinic regarding tattoo removal. We are more than happy to address whatever doubts and concerns you may have.


Dr. Ian Tan
Anna Hoo Clinic