{"topic":{"id":11734,"title":"想减肥，有没有什么好办法？","slug":"topic","categoryId":4,"createdAt":"2024-04-23 14:55:30.07697","bumpedAt":"2024-06-03 11:57:42.732119","views":483,"postsCount":41,"highestPostNumber":42,"likeCount":23,"closed":false,"pinned":false,"pinnedGlobally":false,"pinnedAt":null,"pinnedUntil":null,"isBanner":false,"excerpt":"尤其是大腿和屁股，只要控制饮食每天坚持跑步就行了吗，大家有什么建议","deletedAt":null,"isAnonymous":false,"category":{"id":4,"name":"谈笑风生","slug":"general","color":"25AAE2"},"author":{"id":4412,"username":"匿名162","name":"匿名162","avatarUrl":null},"tags":[]},"posts":[{"id":30634,"postNumber":1,"raw":"尤其是大腿和屁股，只要控制饮食每天坚持跑步就行了吗，大家有什么建议","cooked":"

尤其是大腿和屁股，只要控制饮食每天坚持跑步就行了吗，大家有什么建议

\n","createdAt":"2024-04-23 14:55:30.182429","updatedAt":"2024-04-24 09:14:18.068531","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":33,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":2,"publicVersion":2,"deletedAt":null,"isAnonymous":false,"user":{"id":4412,"username":"匿名162","name":"匿名162","avatarUrl":null,"admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30636,"postNumber":2,"raw":"小红书知乎 b 站 Keep 上可能有不少经验","cooked":"

小红书知乎 b 站 Keep 上可能有不少经验

\n","createdAt":"2024-04-23 15:20:24.384506","updatedAt":"2024-04-23 15:20:24.384506","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":16,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old","avatarUrl":"/uploads/image/43/32/4332638c11248b8ff07033c11de0759a55205facfbec85e14458245a91991faf.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30637,"postNumber":3,"raw":"除非是病态地某一种体型，管他什么高矮胖瘦。","cooked":"

除非是病态地某一种体型，管他什么高矮胖瘦。

\n","createdAt":"2024-04-23 15:20:43.99187","updatedAt":"2024-05-06 06:25:42.076749","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":21,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old","avatarUrl":"/uploads/image/43/32/4332638c11248b8ff07033c11de0759a55205facfbec85e14458245a91991faf.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30639,"postNumber":4,"raw":"我是减肥大师，两年前我 100 多公斤，现在不到 80","cooked":"

我是减肥大师，两年前我 100 多公斤，现在不到 80

\n","createdAt":"2024-04-23 15:37:57.457064","updatedAt":"2024-04-23 15:37:57.457064","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":21,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":464,"username":"wxystudio","name":"studio","avatarUrl":null,"admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":30640,"postNumber":5,"raw":"首先排除歪门邪道，比如生酮之类的办法。\n现在最流行的减肥心得都会强调“输入热量少于消耗热量，运动消耗其实很少”，这个话没错，但是具体执行是有一点讲究的。输入少于消耗最直接的影响就是会影响工作效率，你要是天天不用工作那肯定没问题。如果是需要高强度用脑的工作，热量缺口太大就会提不起精神，最后在某一天爆发，狂吃一顿恢复原状。\n为了弥补我们摄入热量变少引起的精神问题，最重要的是要吃好的，大鱼大肉啥好吃吃啥，别早上水煮蛋下午燕麦粥，那样你吃几天就吃吐了。控制到吃个差不多饱就行。常见食物的热量都能背下来，比如肉米菜多少卡，人一天吃 2000 大卡，你去康桥拿菜稍微估计一下就行。\n然后别买零食，零食很容易不知不觉就吃过量了。\n最后少食多餐，对普通人最起码吃早饭是能做到的，你一天只吃两顿，消化不了就会囤积成脂肪。","cooked":"

首先排除歪门邪道，比如生酮之类的办法。
\n现在最流行的减肥心得都会强调“输入热量少于消耗热量，运动消耗其实很少”，这个话没错，但是具体执行是有一点讲究的。输入少于消耗最直接的影响就是会影响工作效率，你要是天天不用工作那肯定没问题。如果是需要高强度用脑的工作，热量缺口太大就会提不起精神，最后在某一天爆发，狂吃一顿恢复原状。
\n为了弥补我们摄入热量变少引起的精神问题，最重要的是要吃好的，大鱼大肉啥好吃吃啥，别早上水煮蛋下午燕麦粥，那样你吃几天就吃吐了。控制到吃个差不多饱就行。常见食物的热量都能背下来，比如肉米菜多少卡，人一天吃 2000 大卡，你去康桥拿菜稍微估计一下就行。
\n然后别买零食，零食很容易不知不觉就吃过量了。
\n最后少食多餐，对普通人最起码吃早饭是能做到的，你一天只吃两顿，消化不了就会囤积成脂肪。

\n","createdAt":"2024-04-23 15:54:49.261602","updatedAt":"2024-04-23 15:54:49.261602","replyToPostNumber":null,"replyCount":2,"likeCount":5,"wordCount":343,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"❤️","count":5,"users":[{"id":151,"username":"Rin","name":"Tomotake Rin"},{"id":299,"username":"sola","name":null},{"id":307,"username":"Fast","name":null},{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old"},{"id":2913,"username":"kobayashi","name":null}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":464,"username":"wxystudio","name":"studio","avatarUrl":null,"admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":30641,"postNumber":6,"raw":"远离食堂，远离快餐，远离川菜馆。","cooked":"

远离食堂，远离快餐，远离川菜馆。

\n","createdAt":"2024-04-23 15:57:19.134661","updatedAt":"2024-04-23 15:57:19.134661","replyToPostNumber":null,"replyCount":1,"likeCount":0,"wordCount":16,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1288,"username":"LittleWangInShanghai","name":"小王在上海","avatarUrl":"/uploads/image/63/d2/63d25f4f2f6693f9ab450f32bd8d04e2d29f96a980b51555a585423f113c4a58.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30642,"postNumber":7,"raw":"深有体会，我基本上就是 5 天都吃特别少，然后 2 天突然吃特别多","cooked":"

深有体会，我基本上就是 5 天都吃特别少，然后 2 天突然吃特别多

\n","createdAt":"2024-04-23 17:25:13.143099","updatedAt":"2024-04-23 17:25:13.143099","replyToPostNumber":5,"replyCount":0,"likeCount":0,"wordCount":29,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":31,"username":"TsuinoSora","name":null,"avatarUrl":"/uploads/image/77/06/7706643ba6d3ee1ec9d0070db0ad8a22bed8651fa8eb829cf44df4d20fa24b3b.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":30654,"postNumber":9,"raw":"感谢建议，我现在基本只吃梧桐二楼的健康餐，校外校内有推荐的店吗","cooked":"

感谢建议，我现在基本只吃梧桐二楼的健康餐，校外校内有推荐的店吗

\n","createdAt":"2024-04-24 01:46:27.480095","updatedAt":"2024-04-24 01:46:27.480095","replyToPostNumber":5,"replyCount":0,"likeCount":0,"wordCount":31,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":4412,"username":"匿名162","name":"匿名162","avatarUrl":null,"admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30655,"postNumber":10,"raw":"那学校附近有没有健康一点的店铺，感觉都是重油重盐的 :halo:","cooked":"

那学校附近有没有健康一点的店铺，感觉都是重油重盐的 😇

\n","createdAt":"2024-04-24 01:47:25.386671","updatedAt":"2024-04-24 01:47:25.386671","replyToPostNumber":6,"replyCount":1,"likeCount":0,"wordCount":26,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":4412,"username":"匿名162","name":"匿名162","avatarUrl":null,"admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30672,"postNumber":11,"raw":"好像没有，我有段时间都是吃唐久三明治过活。","cooked":"

好像没有，我有段时间都是吃唐久三明治过活。

\n","createdAt":"2024-04-24 05:28:28.524361","updatedAt":"2024-04-24 05:28:28.524361","replyToPostNumber":10,"replyCount":0,"likeCount":0,"wordCount":21,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1288,"username":"LittleWangInShanghai","name":"小王在上海","avatarUrl":"/uploads/image/63/d2/63d25f4f2f6693f9ab450f32bd8d04e2d29f96a980b51555a585423f113c4a58.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30674,"postNumber":12,"raw":"去 keep 之类的平台直接搜你想做的部位形体管理，开个会员（不开也有）跟着练就行了，很多可以直接在宿舍完成，自己再配点有氧运动\n\n控制饮食挺重要的，最简单的是轻断食。不是很急的话没必要严格限制三餐摄入正常吃饭，少吃碳水就行","cooked":"

去 keep 之类的平台直接搜你想做的部位形体管理，开个会员（不开也有）跟着练就行了，很多可以直接在宿舍完成，自己再配点有氧运动

控制饮食挺重要的，最简单的是轻断食。不是很急的话没必要严格限制三餐摄入正常吃饭，少吃碳水就行

\n","createdAt":"2024-04-24 06:31:18.519257","updatedAt":"2024-04-24 06:31:37.135529","replyToPostNumber":null,"replyCount":1,"likeCount":0,"wordCount":105,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":151,"username":"Rin","name":"Tomotake Rin","avatarUrl":"/uploads/image/dd/40/dd40df04070180d25dc835b8f1ad472ded596141699d602ec04ff13e27375bd9.avif","admin":false,"moderator":false,"signatureRaw":"无所谓，热带风味 :woman_gesturing_no:","signatureCooked":"

无所谓，热带风味 🙅‍♀️

\n"}},{"id":30812,"postNumber":13,"raw":"索马鲁肽（bushi","cooked":"

索马鲁肽（bushi

\n","createdAt":"2024-04-25 15:11:50.759095","updatedAt":"2024-04-25 15:11:50.759095","replyToPostNumber":null,"replyCount":1,"likeCount":0,"wordCount":5,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1941,"username":"john","name":"John","avatarUrl":"/uploads/image/5a/04/5a0499fe826e0ab0e29d97bc3d98bbc1dfebf81309f4b4426ae0c7b62bd908e8.avif","admin":false,"moderator":false,"signatureRaw":"自黄药师黄仁勋来，世人皆爱猫。余独爱老鼠之，可爱之态，活泼之动，实为人所难以抗拒。喵~\n\n:mouse_hole: :mouse: :mouse: :computer_mouse: :mouse_trap: :sob_mouse: :sweat_smile_mouse: :sleeping_mouse: :rolling_on_the_floor_laughing_mouse: :revolving_hearts_mouse: :pleading_face_mouse: :nerd_face_mouse: :mouse_hole: :melting_face_mouse: :mask_mouse: :innocent_mouse: :hugging_face_mouse: :frog_mouse: :face_with_cowboy_hat_mouse: :clown_face_mouse: :cherry_blossom_mouse: :cat_mouse:","signatureCooked":"

自黄药师黄仁勋来，世人皆爱猫。余独爱老鼠之，可爱之态，活泼之动，实为人所难以抗拒。喵~

$\":mouse_hole:\"$ 🐁 🐁 🖱️ 🪤 $\":sob_mouse:\"$ $\":sweat_smile_mouse:\"$ $\":sleeping_mouse:\"$ $\":rolling_on_the_floor_laughing_mouse:\"$ $\":revolving_hearts_mouse:\"$ $\":pleading_face_mouse:\"$ $\":nerd_face_mouse:\"$ $\":mouse_hole:\"$ $\":melting_face_mouse:\"$ $\":mask_mouse:\"$ $\":innocent_mouse:\"$ $\":hugging_face_mouse:\"$ $\":frog_mouse:\"$ $\":face_with_cowboy_hat_mouse:\"$ $\":clown_face_mouse:\"$ $\":cherry_blossom_mouse:\"$ $\":cat_mouse:\"$

\n"}},{"id":30819,"postNumber":14,"raw":"[quote=\"john, post:13, topic:11734\"]\n索马鲁肽（\n[/quote]\n\n你是交大药学院的吗？我有个初中同学在那，你们也许认识","cooked":"

\n\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t\t\tjohn:\n\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t

\n\t\t\t\t\t\t\t

\n
索马鲁肽（
\n

\n\t\t\t\t\t\t

你是交大药学院的吗？我有个初中同学在那，你们也许认识

\n","createdAt":"2024-04-25 15:34:26.730474","updatedAt":"2024-05-06 06:25:42.145726","replyToPostNumber":13,"replyCount":0,"likeCount":1,"wordCount":35,"liked":false,"bookmarked":false,"polls":[],"reactions":[{"reaction":"🤩️","count":1,"users":[{"id":1941,"username":"john","name":"John"}],"hasReacted":false},{"reaction":"❤️","count":1,"users":[{"id":1941,"username":"john","name":"John"}],"hasReacted":false}],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old","avatarUrl":"/uploads/image/43/32/4332638c11248b8ff07033c11de0759a55205facfbec85e14458245a91991faf.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30833,"postNumber":15,"raw":"我是先从爬楼梯和节食开始的","cooked":"

我是先从爬楼梯和节食开始的

\n","createdAt":"2024-04-25 16:53:26.434365","updatedAt":"2024-04-25 16:53:26.434365","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":13,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1628,"username":"Lorange","name":"主治医师李大华","avatarUrl":"/uploads/image/f8/ec/f8ecbeb887c4a1311f4f0bf05928476c7b3f632d15bb2b24e782baf2ba6f0d71.avif","admin":false,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":30849,"postNumber":16,"raw":"好滴，顺便问下咱们学校在哪可以称重啊 :thinking:","cooked":"

好滴，顺便问下咱们学校在哪可以称重啊 🤔

\n","createdAt":"2024-04-26 09:03:24.5481","updatedAt":"2024-04-26 09:03:24.5481","replyToPostNumber":12,"replyCount":3,"likeCount":0,"wordCount":19,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":4412,"username":"匿名162","name":"匿名162","avatarUrl":null,"admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30850,"postNumber":17,"raw":"买一个称","cooked":"

买一个称

\n","createdAt":"2024-04-26 09:06:10.438354","updatedAt":"2024-04-26 09:06:10.438354","replyToPostNumber":16,"replyCount":0,"likeCount":0,"wordCount":4,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1929,"username":"Quit","name":"Qwen","avatarUrl":null,"admin":false,"moderator":false,"signatureRaw":"--.-..-....-..----.","signatureCooked":"

--.-..-....-..----.

\n"}},{"id":30851,"postNumber":18,"raw":"食堂、实验室、药店","cooked":"

食堂、实验室、药店

\n","createdAt":"2024-04-26 09:26:02.146087","updatedAt":"2024-05-06 06:25:42.250285","replyToPostNumber":16,"replyCount":0,"likeCount":0,"wordCount":9,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1047,"username":"anonymous_coward_old","name":"Anonymous Coward Old","avatarUrl":"/uploads/image/43/32/4332638c11248b8ff07033c11de0759a55205facfbec85e14458245a91991faf.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30852,"postNumber":19,"raw":"买个不带联网不带体脂的秤十几块就行了","cooked":"

买个不带联网不带体脂的秤十几块就行了

\n","createdAt":"2024-04-26 10:16:25.313908","updatedAt":"2024-04-26 10:16:25.313908","replyToPostNumber":16,"replyCount":0,"likeCount":0,"wordCount":18,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":151,"username":"Rin","name":"Tomotake Rin","avatarUrl":"/uploads/image/dd/40/dd40df04070180d25dc835b8f1ad472ded596141699d602ec04ff13e27375bd9.avif","admin":false,"moderator":false,"signatureRaw":"无所谓，热带风味 :woman_gesturing_no:","signatureCooked":"

无所谓，热带风味 🙅‍♀️

\n"}},{"id":30855,"postNumber":20,"raw":"规律作息、少吃零食就行？我没考虑过这问题。","cooked":"

规律作息、少吃零食就行？我没考虑过这问题。

\n","createdAt":"2024-04-26 13:57:35.497948","updatedAt":"2024-04-26 13:57:35.497948","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":21,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":346,"username":"hoist","name":null,"avatarUrl":"/uploads/image/0d/cd/0dcdf69d213b6798002779ad4b729567cd4d889ee4a56c07a8c4454e8b563219.avif","admin":false,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30856,"postNumber":21,"raw":"可以做一些力量训练，增加肌肉/减少肌肉损失","cooked":"

可以做一些力量训练，增加肌肉/减少肌肉损失

\n","createdAt":"2024-04-26 14:14:12.073758","updatedAt":"2024-04-26 14:14:12.073758","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":21,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":1892,"username":"AI","name":null,"avatarUrl":"/uploads/image/75/41/75410526aa87e9fdc9a80a8704ef1f3c294b168936bfca9452075beb5a122449.avif","admin":true,"moderator":true,"signatureRaw":null,"signatureCooked":null}},{"id":30857,"postNumber":22,"raw":"少吃 + 力量训练","cooked":"

少吃 + 力量训练

\n","createdAt":"2024-04-26 14:16:28.193825","updatedAt":"2024-04-26 14:16:28.193825","replyToPostNumber":null,"replyCount":0,"likeCount":0,"wordCount":7,"liked":false,"bookmarked":false,"polls":[],"reactions":[],"wiki":false,"version":1,"publicVersion":1,"deletedAt":null,"isAnonymous":false,"user":{"id":175,"username":"argmin","name":null,"avatarUrl":null,"admin":true,"moderator":false,"signatureRaw":null,"signatureCooked":null}},{"id":30860,"postNumber":23,"raw":"已经坚持了东南田径场跑步一周了\n今天去药店称了下 98.45kg，瘦了两公斤 :salute:","cooked":"

已经坚持了东南田径场跑步一周了
\n今天去药店称了下 98.45kg，瘦了两公斤 🫡

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或许需要小寨的朋友们出手指导一下

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无所谓，热带风味 🙅‍♀️

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这是神马意思

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什么小寨卫校

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出勤的时候多开几首大歌 🧤

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哦没看 lz 体重，那确实少吃就效果很显著了，不过力量训练是为了多掉脂肪少掉点肌肉

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去吉祥村搓个背，效果杠杠滴

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你给阿姨搓背吗

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打歌舞吗

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刚吃完一堆宵夜的我看到了这个帖子想尝试抠自己的喉咙眼。

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宵夜是顶级解压方式
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无所谓，热带风味 🙅‍♀️

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无痛可能也不行，分泌胃液但是不吃东西会损伤消化系统

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只是针对非必要摄入（或者叫精神需求摄入？）
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无所谓，热带风味 🙅‍♀️

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发现名字后面跟了个小蛋糕
\n似乎是入站纪念日？

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无所谓，热带风味 🙅‍♀️

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比上次发言时掉了 4 斤😋现在好像 consistently 一个月掉两三斤

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happy 🍰 day，去年今日（6364）入門的同学好多啊：

/cakeday/anniversaries/today

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快速扩张期

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