我在营养实践中看到的最常见的斗争不是失去重量，但会随着时间的流逝而保持下去。我认为这在很大程度上发生了，因为我们低估了朝着目标努力的动机力量。我们没有意识到动力在我们这一边的影响。无论是即将举行的婚礼，海滩度假，10K还是适合新衣服，实现目标都是催化剂，可以在减轻体重的同时保持步入正轨。当闪光褪色和“失败的原因”来来往往时，问题开始蔓延。减肥可能是一个挑战，但保持挑战是完全不同的球游戏。
One of my theories for why maintaining weight loss is so tough goes back to motivation. When you were fully invested in weight loss and temptation arose, it was easier to say no just by reminding yourself of your end goal. That compelling reason for wanting to lose weight was the greatest motivator in keeping you on track. Once the goal was achieved, making better choices began to feel more like work. And without a goal to keep you motivated, you were left alone, armed only with your waning willpower while staring down a bag of chips.
Keeping the weight off doesn’t have to be so hard! Below are a few of our best tips to help you maintain your weight loss long after you’ve met your goal (willpower not required).
Know Your Big “Why”
深入了解您的“为什么”。您仍然需要一个或保持体重减轻没有意义。万博彩票下载安卓狗万体育买球不像你减肥目标，您的维护“为什么”必须植根于情绪而不是成就。创造一个想要保持健康的理由，这对您来说意味着比肤浅的结果更重要。在这里深处，问自己如何减轻体重会使您从现在起五到十年的感觉。问问自己要花多少钱notto keep the weight off. Get really clear here so that when you’re faced with temptation, you’re able to access these emotions in the moment. Over time, the ability to access your “why” makes it easier to stay on track.
清除路径
My second tip is to get out of the path of temptation.学习show even the most motivated people are tempted by just the sight of the office candy jar or a pantry full of tasty favorites. To keep your head where it needs to be,clear a healthy eating path for yourself。这意味着摆脱垃圾食品在你的house (or hiding it). What you don’t see won’t tempt you. If driving by your favorite fast-food place is too much of a temptation, it may mean you need to take a different route home. You might also have to change your path to the copy room or politely ask your co-worker to move her candy, allowing some distance between you and the bowl. Over time, these mindless calories start to add up, so keeping them at bay will make a difference in your weight for the long term.
Meal Plan
这听起来可能超级基础，但它是体重管理中的强大工具。这里的想法是，如果您计划它，您将食用。如果您在早上离开上班时有晚餐的计划，那么您将停止并取得油腻的外卖的可能性要小得多。午餐也一样。而且，是的，计划零食将避免出门在外的自动售货机或进站。所有这些计划的饮食都会减少周围的食物。这是减轻您努力减轻体重的最有效的长期策略之一。
Stay Within Budget
不要屈服于您必须继续摄入量以减轻体重的想法。一旦达到理想的体重，您就可以每天在卡路里预算范围内进食。您可能已经知道您需要减肥需要多少卡路里，但是您知道需要多少卡路里维持你的体重？Apps like MyFitnessPal are helpful for figuring this out，它们也使您每天保持热量需求。我的大多数客户处于维护模式时都过于限制。随着时间的流逝，这导致暴饮暴食和暴饮暴食。那是无法生存的！当您不断觉得自己正在节食时，很难享受食物。当您不需要时，请不要打扰卡路里。
20％的规则
A great way to keep yourself in check is the 20% rule.学习on mindless eating show that our brains and our stomachs don’t really notice when we take away about 20%. This means if we reduce our plate size, our portion size, our coffee size or even our ice cream size by just 20%, we won’t feel or notice the difference in calories. Over time, this slight reduction in intake can make a big difference in not just losing weight but keeping it off.
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