Essential Guide to Losing Weight

Weight loss is one of the most popular topics at MyFitnessPal — and we’re here to help. For starters, you’ve got to believe in yourself and realize losing weight requiressmall changes you can stick to so they build up over time，最终导致healthier lifestyle和修剪你。

减去卡路里的卡路里：这是一种简单，古老的方程式，用于产生卡路里减轻体重的卡路里。燃烧比消耗更多的卡路里，您会减肥，对吗？如果真那么容易就好了！

The key to产生卡路里赤字要比身体维持体重所需的燃烧多一点（或少吃一点）。通过运动 +非运动活动燃烧的卡路里 +基础代谢率需要比通过食物消耗的卡路里更多，以产生减肥。万博彩票下载安卓狗万体育买球通常，您需要每天造成250-500卡路里的赤字，以减少每周1/2至1磅。

Since your basal metabolic rate (the calories you burn at rest) accounts for 60–70% of the calories burned throughout the day, it’s important to calculate that as a starting point if you’re wanting to create a deficit. How much your body burns at rest depends on many variables such as genetics, age,激素和肌肉质量。看我们Essential Guide to Your Metabolismfor starters.

Now you know about creating a calorie deficit; let’s talk about how to achieve it. There are two ways to lose weight: changing what you consume and changing how you move. Most people find a combination of the two leads to the most effective weight loss.

1.更改您的饮食

减少您的饮食量并转向更健康的食物是任何希望减肥的人的主要指令。要开始，请查看我们健康饮食的基本指南。That said, if you don’t just want to eat healthy, but want to lose weight, you’ll want to consider these five tips as well:

• Track What You Eat
  What you put into your body makes a difference in your health and your weight. That slice of banana bread at the bakery looks divine. But choosing it over a banana adds more than just extra calories — you’ll be piling on more unhealthy fats and added sugar.As you track your intake, you get the bigger picture of what your food contains: carbs, fats, proteins, fiber, vitamins and minerals. To get the biggest nutritional bang for your calorie buck and create a bigger calorie deficit, consume the majority of your calories from unprocessed, whole foods. Learn more abouthow a calorie isn’t just a calorie。虽然在试图创造卡路里赤字时尽可能准确地进行食物跟踪非常重要，但不要在此过程中失去理智。练习变得更加容易。坚持下去：始终如一地记录食物（即使它不是完美的）是减肥的最有效方法之一。遇到麻烦？Learn to count calories without making yourself crazy。

• 喝水
  Hydration对每个人都很重要，但这也可能是减肥努力的关键组成部分。除了保持身体的发动机燃烧外，水还有助于避免饥饿感：喝的越多，消耗卡路里的空间就越少。不说服吗？看4 Ways Water Helps with Weight Lossand then learn about the science behindwhy water is good for weight loss。

• 跳过苏打水
  Added sugars— sweeteners added to foods or beverages when they are processed or prepared — are little more than empty calories that can lead to weight gain and even obesity, which increases the risk for chronic diseases like diabetes, heart disease and cancer.Soda is one of the leading contributorsof added sugars in the diet, along with cakes, pies, ice cream and even breakfast bars and cereal. Get tips for kicking your soda habit with thisarticle on avoiding added sugar。看看我们Essential Guide to Sugar。

• 计划您的饭菜
  计划健康的饭菜ahead of time is one of the easiest things you can do to set yourself up for successful weight loss. It not only curbs the last-minute pizza delivery and fast-food drive-thru but will also help you save time, calories and money. It might even inspire you to introduce new meals into your daily routine. Find out why it’s easier than you may think at with our进餐计划的基本指南。

• 练习正念饮食
  吃饭时的多任务处理 - 在电视前咀嚼，在烹饪时写电子邮件或持续的“采样”时零食，这使得意识到自己在体内放置的东西是一项挑战。Mindful eating正在意识到味道，质地，气味以及身体的饥饿和饱腹感。了解您的线索并掌握耐心和正念的艺术是永远减轻体重并保持努力的秘诀。我们有5 tips for practicing mindful eating。

2. CHANGE HOW YOU MOVE

减少您吃多少卡路里是产生卡路里赤字的最佳方法，但通过另一种方式工作 - 燃烧更多的卡路里 - 也有效。加，regular exercisecan boost metabolism, making creating a calorie deficit easier.

To start, try one (or more) of these10 workouts for weight loss。If you try one and don’t love it, move on to the next until you find something that works best for you and your motivation. One thing that works for lots of people:Do it with a friend。

您可能会感到惊讶，但是步行的简单举动can be enough to lose weight and get in shape. Walking can help you build fitness and lose weight by helping you create a calorie deficit. Even if you’re a regular exerciser, upping your daily step count through walking increasesnon-exercise activity thermogenesis (NEAT), which has been a big area of research because it may be an answer to how body weight is maintained, gained or lost.

1. SCALE

One of the classic methods for measuring weight loss is stepping on the scale. Whileexperts are divided as to whether or not you should weigh yourself daily, they agree你如何权衡自己很重要。Since your weight fluctuates during the day, it’s best to weigh yourself first thing in the morning after you’ve gone to the bathroom. Whatever time you decide to weigh yourself, the key is to remain consistent. It’s also a good idea toavoid the scale during certain instances(i.e., during your menstrual cycle or when you’re constipated). If seeing a number stresses you out, you can also尝试无数秤that uses colors instead of numbers to illustrate progress. Ultimately, tracking your weight in MyFitnessPal can help you see useful trends over time.

2. BMI

Body mass index (BMI) is a简单的计算of your weight divided by your height, a formula devised in the 1830s by a Belgian mathematician that is still used as a way to categorize people as underweight, normal weight, overweight and obese. However,BMIs don’t necessarily show the full picturebecause they don’t distinguish between weight versus muscle mass. This means some fit athletes (i.e., NFL running backs) who have a higher weight from more muscle mass, can fall into the overweight or obese category.

3. WAIST-TO-HIP RATIO

To get your腰围比(WHR), divide your waist circumference by your hip circumference. Sincebelly fat is a particularly dangerous type of fat, using aWHR calculatorprovides an indication of your risk level for related health problems, such asheart disease,Type 2 diabetes和某些形式的癌症。

4.前后照片

取决于个人taking before-and-after photoscan be a helpful (and motivating) tool for weight loss. If you’d like to document your progress, experts adviseembracing the before photo as your starting point（因此，抛弃负面的自我谈话），并确保在此过程中庆祝胜利。

5. OTHER NON-SCALE METHODS

狗万体育买球万博彩票下载安卓减肥不仅仅是数字,why it’s helpful to findmotivating ways to track your success。For example, maybe your clothes feel looser and you feel more confident in them, helpingboost self-esteem。Check-in with your energy levels, do you have more spring in your step when chasing your kids around? Other signs of progress include情绪改善,greater staminaandbetter-quality sleep。

It’s easy enough to say eat less, move more, but often more difficult to do. We have a few ideas on how to make it easier:

1. REMOVE TEMPTATION

如果您想为成功做好准备，请保留甜甜圈和薯条并不是您的帮助。给您的食品储藏室和冰箱一些改头换面，以保持目标。看看如何春季清洁您的储藏室然后回到这些条件下5 Ways to Make Your Kitchen an Oasis of Healthy Eating。

2.晚餐后停止进食

深夜的鼻涕通常是高热量，大部分或零食食品（阅读：饼干，冰淇淋，薯条和糖果），毫无娱乐地吃掉，以减轻一天的压力。这是体重增加和灾难的秘诀。了解午夜零食对您所做的。

3. LEARN HOW TO ORDER AT RESTAURANTS

Eating out can rack up the calories, so knowing how to make healthy menu swaps is key. Whether you’re dining at your favorite taqueria, steakhouse, Italian trattoria or ordering Chinese takeout, this guide gets you on the right track toward making the healthiest selection.在餐厅变得更聪明 - 但仍然很开心。

4.卡路里大师交换

无论是将鹰嘴豆泥换成蛋黄酱还是西葫芦面条代替传统意大利面条，当您尝试创造卡路里赤字时，您节省的卡路里确实加起来。这是10个简单的技巧，可以帮助：Arm yourself with “hacks” to save calories。

5.考虑非规模胜利

您的体重取决于多种因素，包括水合，气候，最后一次吃浴室习惯和运动。换句话说，体重波动很普遍，而且身体健康远不及数量。这是why you should stop weighing yourself every dayand how to figure out a scale schedule that works for you.

6. GET ADEQUATE SLEEP

Sleep is undervalued. Getting enough quality sleep is holistically tied to your health and weight-loss goals. Sleep offers our bodies a chance at restoration and rejuvenation. When we’re sleep-deprived, we tend to eat more, exercise less and make poor food choices. Here are the我们对睡眠需求的幕后如何, along with five tips on how to get a better-quality dose of those cherished zzz’s.

尽快恢复正轨。我们明白了，有时我们都掉下来了。没关系 - 更重要的是理解为什么吹牛并重回正轨。Try, fail and adjust … it’s a journey.