8 Sustainable Ways to Lose Weight Without Fad Diets

They promise quick and easy weight loss. They promise results. They are often extreme, withheavily restricted do’s and don’ts。You’re probably familiar with时尚饮食, and odds are you’ve tried one (or two or more) at some point. Fad diets often work, but for limited amounts of time, which is why people keep coming back to them. They often have a community of supporters who rally around them combined with social media status and celebrity influence. The problem, though, is sustainability.Fad diets are not sustainable over the long-term。

时尚饮食的一个重要特点是他们倾向于overemphasize a certain nutrient category or profile and underemphasize balance. They lead to weight cycling, also calledyo-yo dieting在成功的体重减轻之后是无意的，重复恢复狗万体育买球万博彩票下载安卓。这种行为has a negative impact on your metabolism, making itharder to lose weight and keep it off。

Moreover, what works for one person (more often than not) doesn’t work for another. It’s highly unlikely that the best diet for you is the best diet for your neighbor, your best friend or even your spouse. Genetics, lifestyle, gender and age are just a few factors that make减肥an individualized process.

Adopting ahealthy lifestyle overall— not hopping on and off different fad diets — is a far more sustainable and manageable way to lose weight and keep it off.

尝试实施这八个技巧来制作healthy eatingand exercise fun and sustainable long-term:

When you go long periods of time without consuming any calories, your blood sugar drops. This can result in adverse symptoms, like dizziness and fatigue, and can also lead to渴望富含糖的食物。如果您绕过hunger signalsand wait too long to eat. Aim to eat meals and snacks at regular intervals, and include a balanced combination of protein, fat and carbohydrates to保持血糖稳定for longer.

High-fiber dietscan help protect against chronic diseases like Type 2 diabetes and heart disease. However, despite the health benefits of fiber, many people不够消耗。Opt for more fiber-rich foods including fruits, vegetables,whole grainsand nuts, which also contain other essential nutrients and phytochemicals that benefit overall health.

包括五颜六色的水果和蔬菜可以为餐和小吃增添味道，同时还可以使您饱满。为了省钱，consider buying frozen produce，它的峰值在其峰值上冷冻，并且通常具有与新鲜形式相似的营养含量。

This might seem like an obvious one, butsugaris often disguised on food labels undermany different names。添加了糖is the main reason packaged and processed foods (Think: ketchup, cereal, salad dressing and even sandwich bread) are so calorically dense. Our bodies break down added sugars rapidly, causing血糖和胰岛素水平尖峰。添加的糖也缺乏饱腹感，contributing to cravings for more。One轻松减少糖的方法是要从早晨餐中消除它。许多人从风味的酸奶，谷物，松饼或fancy lattes, which are all loaded with added sugar. This leads to a mid-morning crash and can set you up for failure the rest of the day. Instead, opt for asavory breakfastthat has all three macronutrients, like鳄梨吐司oregg and sweet potato hash。

At 7 calories per gram, alcohol is thesecond most concentrated卡路里的来源；超过碳水化合物（每克4卡路里）和蛋白质（每克4卡路里）。虽然我们大多数人都不愿意放弃欢乐时光，但我们至少可以更加意识到我们的饮酒。许多鸡尾酒都添加了糖（补品只有2盎司的6克），带有双位ABV的时尚IPA可以携带多达两倍的卡路里light beer(upwards of 200 calories per 12 ounces). What’s more, our bodies don’t burn nearly as many calories metabolizing alcohol as they do breaking down fat and protein, and drinking alcohol can lead todehydrationand睡眠中断—这进一步阻碍了减肥万博彩票下载安卓狗万体育买球。

尝试限制您的酒精摄入量，并坚持使用低热量，诸如葡萄酒（每5盎司杯120卡路里的卡路里），含有低糖或无糖搅拌机（例如苏打水或新鲜味的柑橘）的酒和葡萄酒的葡萄酒（120卡路里）和较低ABV的啤酒（下ABV通常等于较低卡路里）。指向drink a tall glass of water before and after each alcoholic drinkto stay hydrated.

Whenever possible, choosewhole foodsover处理的。听起来很容易，但是许多时尚的饮食都有一系列预包装的酒吧，小吃，面包，谷物，冰沙等。因此，您必须注意隐藏形式的糖和填充剂，这些形式不是全食。选择尽可能接近自然形式的食物可确保您​​获得最大的收益vitamins and minerals，没有添加的糖或添加剂。吃更多的全食帮助您更饱满，这是可持续减肥的关键。万博彩票下载安卓狗万体育买球

我们一次又一次被告知不要在电视前，在您的汽车或检查电子邮件时进食，这是可靠的建议 - 分散注意力的饮食是有代价的。当您不专注于所吃的东西时，很容易忽略the body’s natural satiety cues, leading to暴饮暴食。正念饮食意味着注意每一口— the纹理，香气，口味，演示甚至声音。专注于您的饭菜和小吃，小吃，问自己要满足您真正需要多少。当您注意时，您将避免暴饮暴食和欣赏食物。

Finding exercises you truly enjoyand look forward to doing is much more sustainable and will have a positive effect on both physical and精神健康。Maybe that means trying a barre or astrength-trainingclass, doingyoga at home, orgoing for a walk。有各种各样的运动形式可供选择，其中许多可以从您的客厅舒适地完成，机会是无尽的。

Whilewhat you eatandhow you moveplay significant roles in reaching health goals, the impact of social connection is often undervalued when thinking about longevity. But there’splenty of research展示social connection改善身体健康和心理健康。与他人一起度过美好的时光也与改善免疫力，较低的焦虑和抑郁率，自尊心改善和降低全因死亡率的风险。Instead of socializing over a drink, try joining a friend for a (virtual) exercise class. Or if you like to cook, try makingmeal prepa family event.

最初于2020年4月发布，并随附其他报告

通过我们300次卡路狗万体狗万买球网址;育买球万博彩票下载安卓里收藏的食谱，以餐点，甜点和小吃为特色，实现您的减肥目标。简单地点击MyFitnessPal应用中的“食谱发现”。