作为一个中学的孩子，我最喜欢绘制的东西是“改头换面”的图像 - 通常是从一个ligh弱的，戴着眼镜的，戴着眼镜的莫斯女孩开始世界。
现在我是成年人，在社交媒体上，我发现看似长期的冲动从未完全消失。我喜欢与减肥和肌肉建设有关的“前后”照片，我甚至发布了一些照片。万博彩票下载安卓狗万体育买球但是有时候，我感到有些转变嫉妒，使我全神贯注于将自己与他人进行比较。
心理治疗师伊丽莎·金斯福德（Eliza Kingsford）说，这可能是对这些类型的并排图像的普遍反应。万博彩票下载安卓狗万体育买球
“Before-and-after photos bring up a mixed bag of emotions,” she notes. “Whether or not they are useful really depends on the individual. They might be relatable, motivating or empowering. But they can also bring up negative feelings that, in turn, produce negative actions and negative results.”
That’s why it’s important to cultivate better tactics for using these kind of photos — both to gauge your own progress, as well as use the success of other people for more motivation.
Consider these five strategies:
拥抱“之前”照片
Maybe you’re at your heaviest right now and don’t feel good about that or you simply don’t love the way you look, no matter what your weight or fitness level. Resist the urge to make some progress before taking that first “before” photo, suggests certified personal trainer Chris DiVecchio of Premier Mind & Body.
他说：“从第一天开始，我所有的客户都知道，我们要取得进步的唯一方法是，如果我们从真理开始，而旅程则从照片开始。”“太多的人用宽松的衣服掩盖自己的现实来掩盖自己的健康状况。这只会使问题永存。”
The starting photo is always the most difficult one, he adds, but by the time his clients are ready for an “after” photo, they can’t wait to strip down and show off their hard work.
USE THE PHOTOS FOR YOURSELF FIRST
Whether or not you ultimately decide to put your “before and in-progress” photos on social media, posting them shouldn’t be your major driver. Instead, take them for yourself, advises certified personal trainer and nutrition expert Corey Phelps. She’s a huge supporter of these kind of photos, as a way to combat focus on the scale.
她说：“我敦促人们拍摄这些照片来比较自己，而不是在社交媒体上游行，而是对事实进行准确的看法。”“有时候，量表可能无法表明真正取得了多少进展。这些照片对于提供进度的视觉证据可能是很棒的。”
她警告说，即使您想激励他人，也可以将它们作为一种自我推广，即使您希望激励他人，也可能导致自我破坏。
不要等待那个“之后”的时刻
每个人都喜欢戏剧性的变化，这就是为什么比较大差异如此受欢迎的照片的原因。但是，如果您想保持动力，请更少的精力上的精力上，而更多地放在常规的“正在进行”图片上。
注册的营养师Vanessa Rissetto表示：“与其曾经是肥胖的那种照片，现在是0码0的照片，最好看一下并为自己拍摄的照片，这些照片显示出向目标发展的照片。”“这更现实，还可以帮助人们围绕整个过程。”
For example, she says, if you see someone start at 300 pounds, then see photos at 275 pounds, then 250, then 200 and finally 150, it gives you a better idea of what to expect if you’re at roughly that same starting weight. That’s a more empowering approach than seeing a side-by-side comparison of someone at 300 and then at 150. The same goes for yourself, and often gives you more motivation if you hit a plateau.
BE OBJECTIVE WITH OTHER PHOTOS
When looking at transformation photos as a way to inspire yourself, don’t get too hung up on how good or “perfect” they look, suggests Rissetto.
“I can make myself look like a supermodel or Shrek, depending on the day, if I slept well, and what happened the night before,” she says. “Also, you can never tell if these pictures have been doctored up with filters or editing, so I usually take them with a grain of salt.”
Instead of feeling disheartened that you don’t have similar progress within the same timeframe, keep in mind that you usually don’t know the process — especially the ups and downs — of the people you’re following on social media.
GET REFLECTIVE
In general, it’s important to think about how you feel when you’re looking at before-and-after photos, whether they’re yours or someone else’s. Do you feel bummed that you haven’t made more progress or psyched about the path you’re on? Tap into those emotions, and if you’re in the “bummed” category, it’s important to remember each weight loss and fitness journey is unique.
“If these progress pictures make you feel stressed and worked up, it’s important to ask yourself why, and really try to understand your response,” advises Caroline Leaf, PhD, a neuroscientist and mental health expert. “That’s a sign that there is something you need to work out. Then you can use them as a source of inspiration rather than condemnation.”
For me, I’ve made an effort to recognize when that not-so-nice tendency toward comparison is building up, and I focus on bolstering my healthy habits and revisiting my goals instead of wishing I could look like the strangers on my social media feed. And I use my own photos to celebrate my progress, knowing that there isn’t really an “after,” since my fitness is an ongoing adventure.
