患者的10种方式可以帮助减肥万博彩票下载安卓狗万体育买球

当你在试图减肥and保持良好，专家同意：slow-and-steady route is your best bet。“It’s normal to feel less-than-patient with your weight-loss journey, but remember that consistency is key,” says Dr. Elizabeth Lowden, medical director of the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital. “A pound a week over a year is still 52 pounds. Losing weight slowly, but maintaining that weight loss is better than丢失并重新获得它由于进食和锻炼习惯，您无法维护。“

如果你致力于减肥，你知道你需要调整你的饮食计划包括更多的食物，增加每日运动那find healthy ways to deal with stress那and足够的睡眠。随着所有这些变化的板块，“坚定的承诺和患者的心态对于您来说，即将与之坚持长途，”Liz Wyosnick那a Seattle-based registered dietitian.

In this spirit, here are 10 ways to become more patient and learn to enjoy your weight-loss journey:

“One of the reasons that weight loss can feel so slow is because we see ourselves every day, every hour and every second,” says Katie Rickel, PhD, a clinical psychologist and CEO ofStructure House住宅在Durh合作工厂am, North Carolina. Regardless of how much weight you have to lose, give yourself a year, she suggests. Framing your journey over an extended period can make it easier to be realistic about the behavior changes you need to make to reach your goal, she says.Progress isn’t always linear那so it helps to have a longer time frame thatembraces consistency over perfection。

确保你开始了健康的减肥预期that are fair to you and your body (Think: 1/2–2 pounds per week or about 2–8 pounds per month), says Lowden. Setting your goal weight in an像MyFitnessPal这样的应用程序andlogging your food在长期下观看你的体重趋势时，可以帮助您保持动力，即使日常起伏在规模上弹出。Breaking your yearly goals into每月一月could help you reach them faster.

“Instead of focusing on how far you have to go in your weight loss, focus on what you can do today, and then what you can do tomorrow and so on,” says Wyosnick. Because the way you eat to lose weightshould be sustainable，旨在制作简单，一致的调整rather than eliminating or avoiding certain foods entirely. For example, try halving the cream you add to your coffee, swappingsparkling waterfor soda orfollowing the 80/20 rule。

许多人发现自己说他们会在假期，假期或工作压力吹过后再次开始减肥。如果这听起来像你，可能会“意味着你不断失去相同的weight instead of figuring out a way to live toweigh less那” says Wyosnick. It’s a small change in perspective, but when you commit to a lifestyle that supports a lower weight (see number 3), you can finallystop cycling in and out of discomfort and dieting。

在减肥之旅中感到赋权，它有助于承认你的成功，沿途，威斯尼克说。首先，集合SMART goals那which are sustainable, measurable, achievable, realistic and timely.

For example, aim to add a handful of non-starchy vegetables like绿叶蔬菜to each dinner or go on a每天步行午餐一周，并跟踪你的进步。然后，如果你坚持下去，请给自己一个non-food rewardlike an at-home spa night,new kitchen gadget或锻炼装备。然后，建立进步与A.nother goal.

“It’s cliche but true — you have to enjoy the process,” says Wyosnick. To commit to balanced nutrition long term, list your favorite fruits and veggies,whole-grain products那瘦蛋白and健康的脂肪包括在杂货中。学习如何准备well-portioned meals与A.meal kitorcooking classesand come up with some go-to orders for when you need to grab a quick bite with healthier1Manbetx and快餐选项。

每日锻炼，这可以帮助您长期保持体重减轻，同样应该是您期待的东西，所以狗万体育买球万博彩票下载安卓你可以坚持下去。问自己在日历中想要安排哪些运动和锻炼惯例，以及您是否仍然可以从现在开始才能看到自己的几个月（和年）。

要弄清楚你的最佳运动计划，请考虑一下你的日子和时间对你有意义。另外，考虑一个位置（如a家庭健身房那fitness class那walking group在公园，或远足for a scenic view) and保持动机的方法(such as meeting up with a私人教练那recruiting a family member或与朋友和亲人培训几乎).

如果你是卡在减肥高原（该过程的正常部分your metabolism adjusts为了新能量水平），“借机弄清楚可能会停止你的进度，更改有助于更好地支持你的努力，”Wyosnick说。

Trackyour meals and movement，试验新的健康食谱狗万买球网址and try upping the intensity or frequency of your workouts. Consider switching things up with a小组健身类那adding more strength-trainingor锻炼外面。

如果你是feeling impatient with the number on the scale, make it a point to listnon-scale victories你可以定期庆祝。例如，“考虑衣服适应的方式不同，您可以赶快楼梯或者您拥有多少能量，”Lowden建议。

你也可以找到其他衡量你激励你的减肥的方法万博彩票下载安卓狗万体育买球超越规模，如常规进展照片或者腰部和臀部的测量，当你锻炼更多和时，它特别有用建立肌肉。

旅行那社交聚会and不可预见的挫折可以导致减肥失效。万博彩票下载安卓狗万体育买球在这些情况下，“请记住，你的身体是有弹性的，你所有的工作都不会丢失，你会回到你尽快适合你的健康习惯，”威斯尼克说。

For example, rather than letting one dinner out with friends (and more calories than you expected) lead to一波有罪和糟糕的决定， 玩的开心。然后，承诺做健康的早餐in the morning.

Originally published December 2019, updated with additional reporting

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