It’s a familiar story. You made the decision to adopt healthier habits with a goal of losing weight, and at first the pounds seemed to fall off. Then suddenly progress slowed down, and the inevitable weight-loss plateau starting rearing its ugly head. It’s understandable to feel frustrated and confused, especially given that what was once working no longer is. For many, the result is a backslide into old habits and, in turn, weight gain. It’s a vicious cycle.
“有趣的是，在减肥计划开始时，人们经常会减轻更多的体重，如限制部分和剪出某些食物和饮料，”萨米莎斯利临床营养师解释说。“但是一旦他们损失了大约10％的体重，减肥就会减速。”万博彩票下载安卓狗万体育买球
Since this is an all-too-common phenomenon, experts have devised strategies to help those committed to healthier habits stay devoted even when weight loss levels off. There’s no doubt that if you can stay the course and make the proper adjustments, you will eventually see progress again. Here are six strategies for pushing past that plateau and sticking to your weight-loss plan through thick and thin:
1.心灵（能量）差距
减肥的难题之一：在修剪下来时，您实际上需要进一步限狗万体育买球万博彩票下载安卓制您的卡路里摄入量或增加能源支出。这是一个事实上，你仍然越来越大。如果您希望继续缩小磅，您必须持续地缩回这些数字以弄清楚您的能源需求。
“据估计，对于每磅你输了，你需要减少八卡路里的食物摄入量，”Tinsley解释说。“所以对于已经失去了30磅的人，她现在需要吃240个卡路里或者锻炼更多的卡路里或燃烧更多 - 这被称为能量差距。”
2.重复目标
虽然重量损失狗万体育买球万博彩票下载安卓看起来可能是关于规模上的数字，但考虑到采用更健康的生活方式的其他好处可以帮助您推过高原。
“转移你的焦点来思考非规模胜利，“建议格伦西斯课程，在MyFitnessPal执教领域。“问问自己：基于我的体重减轻，我生命中发生的一些积极事物 - 也许你有一个来自你的孩子的拥抱，他们可以把他们的手臂一直放在你身边，或者你走上最远的奔跑万博彩票下载安卓狗万体育买球you’ve ever done.”
There are plenty of benefits to getting healthy that are harder to quantify but are同样重要的是减肥。狗万体育买球万博彩票下载安卓当您花时间在高原期间庆祝这些成就时，即使在规模没有移动时，您也更有可能保持动力。
阅读更多>3次测试的减肥膳食计划规则万博彩票下载安卓狗万体育买球
3.重新评估你的饮食
简单地减少部分尺寸通常足以让许多人迅速损失。万博彩票下载安卓狗万体育买球不幸的是，A.更具战略性的改革你的饮食通常是必要的，因为磅越野。
“吃较小的部分是一个良好的开端，以获得初始减肥，但在一段时间之后，在没有选择下热量食物的情况下，很难遵循较低的热量饮食，”狗万体育买球万博彩票下载安卓Tinsley说。
That means if you are still eating a lot of macaroni and cheese or fatty meats, you’re going to have trouble feeling full on a reduced-calorie diet. When you choose foods rich in fiber and lean protein, you’ll feel fuller for longer, even when you’re cutting calories.
4.提前计划
为您的一周设定课程可以很长的路要走，让您保持健康的习惯和减肥。万博彩票下载安卓狗万体育买球“如果您可以预测您可能遇到的挑战，他们将更容易通过，”Cartany说。“也许你计划本周五次去健身房 - 这意味着你需要事先看看你的日历，看看你何时可以去。”
Tinsley补充说,同样的方法也适用于死t: “People who are really successful with weight loss have a plan to go to the grocery store. They know what they will eat for lunch and the healthy snacks they’ll have at work.”
5.移动更多
虽然饮食的变化在一开始就足够了，但如果你希望继续减肥，你将不得不增加你每天获得的运动量。
“研究表明，保持重量的人每天保持重量的上升时间，”Tinsley说。“通过寻找增加能源支出的活动，您不必与卡路里一样严格。”
Coursey emphasizes that moving more doesn’t mean only getting structured exercise like hopping on a treadmill or going for a bike ride. Everyday activities burn calories, too. This can include everything from mowing the lawn to vacuuming the house. “It’s important to shift your focus and also pay attention to activity throughout the day,” she adds.
6.保持积极态度
For many, it can be demoralizing when weight loss levels off. There’s plenty of evidence out there, however, to suggest that if you can stick with your weight-loss plan, the poundswill剥离。这就是为什么剩下积极的是让你跟踪追踪。
“你需要对自己说，”我感到沮丧，但我努力工作，我必须找到要继续前进的动力，“”Tinsley说。“如果没有恨自己，你会感到沮丧。自从你开始这次旅程以来，仔细考虑你的感觉，而不是专注于数字。“
