臺灣博碩士論文加值系統

　　對肥胖者而言體重與健康都是「沉重」的問題，這份量能夠讓人不願意去面對。雖然有人選擇面對，但不知道從何下手，望而怯步。本研究目的是設計一項健康促進方案以利減肥成效，以單一個案研究為方法，著重於長時間且介入過程是循序漸進的方式，進行運動訓練與飲食控制的介入策略。介入期間，本研究定期測量相關健康數值以作為本方案的成效指標，如：體重、BMI、體脂率、內臟脂肪、平均心率、總卡路里、營養素等相關評估數據。以C統計與變異數分析進行趨勢分析與差異分析，以此驗證健康促進方案對減重的成效性。
　　研究結果顯示，歷經19個月後，透過健康促進方案能夠有效降低體重、BMI、體脂率與內臟脂肪、提升運動心肺功能、降低飲食總熱量、增加更健康的營養素攝取，上述結果顯示本研究的長期執行健康促進介入方案是有效的。最後，依據上述研究結論，建議肥胖人群能夠透過本研究設計的減重方案概念，從有氧慢跑與重量訓練開始，漸進增加跑步距離與訓練容量，再者期間以低熱量為主要飲食策略，調整營養素比例，以制定符合自身狀態的減重。

　　For individuals grappling with obesity, both weight and health pose significant challenges, creating a burden that many are unwilling to confront. While some choose to face these challenges, they may not know where to begin, leading to hesitation. The purpose of this study is to design a health promotion program to facilitate the effectiveness of weight loss, utilizing a single-case study methodology. The emphasis is on a gradual and systematic intervention process over an extended period, implementing strategies for exercise training and dietary control. Throughout the intervention, relevant health variables are regularly measured as effectiveness indicators, including weight, BMI, body fat percentage, visceral fat, average heart rate, total calories, and nutritional components. C statistics and variance analysis are conducted to implement Trend analysis and differences analyses to validate the effectiveness of the health promotion program in achieving weight loss.
　　The results of this study demonstrate that after 19 months, the health promotion program effectively reduces weight, BMI, body fat percentage, and visceral fat, improves cardiovascular fitness, decreases dietary total calorie intake, and increases health proportion of nutrient intake. These findings indicate that the long-term execution health promotion plan is effective on weight loss. Finally, based on the conclusions drawn from this study, it is recommended that obesity individuals can adopt the weight loss plan designed in this study. Initiating with aerobic jogging and weight training, gradually increasing running distance and training capacity, focusing on a low-calorie diet strategy during the intervention, adjusting nutrient proportions to formulate a weight loss plan tailored to their own conditions.

中文摘要 I
ABSTRACT II
誌謝 III
目錄 IV
表目錄 VI
圖目錄 VIII
第一章　緒論 1
第一節　研究背景 1
第二節　研究動機 3
第三節　研究目的 7
第二章　文獻回顧 8
第一節　健康促進的重要性 8
第二節　肥胖成因的複雜性 10
第三節　減重與飲食之研究 15
第四節　減重與運動之研究 20
第三章　研究方法 25
第一節　研究介入 25
第二節　研究架構 28
第三節　研究程序 28
第四節　研究假設 31
第五節　資料分析 31
第四章　研究結果 35
第一節　體重相關趨勢變化分析 36
第二節　體脂相關趨勢變化分析 40
第三節　心率與運動相關趨勢變化分析 44
第四節　飲食相關趨勢變化分析 48
第五章　結論與討論 54
第一節　健康促進方案成效討論 54
第二節　研究限制 59
第三節　實務建議與未來展望 60
參考文獻 62
中文文獻 62
英文文獻 66

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