It can be hard to sift throughweight-loss advice和thelatest trendsto find ahealthy eating planthat is enjoyable andwill work for life。事实上，即使是RDS听到他们发现误导和不可持续的提示。在这里，几位营养专家讨论了六个常见的建议，他们认为更弊大于好。
“BE MORE SELF-DISCIPLINED”
Weight loss is not a mentality and it’s not about who has the most self-control, saysTamar Samuels，rd。专注于自律只是意味着你可能会责怪自己没有饮食（通常是一个fad one) when in reality it was the diet that failed you. Focus on all-around wellness, not on what you think you need to deprive yourself of. That means filling your plate with avariety of unprocessed, whole foods和drinking plenty of water, but also clocking7-8小时的睡眠each night. Incorporating amindfulness practiceinto your everyday routine can also be a beneficial step inchanging your behavior for the better, adds Samuels.
“AVOID BEANS”
Beans由于它们被视为碳水化合物甚至标记为“毒性”，常常被切割出许多流行的饮食。Andrea Conner, RD。“Beans are actually one of the healthiest foods on the planet. They have a wonderful combination of high-quality, fiber-rich carbohydrates and protein,” she says. Unless you have a severe allergy, they’re not toxic and can be a great low-cost option to use forsoups and stewsas part ofmeal prep。
“PUSH THROUGH CRAVINGS”
“You’re likely有渴望in the first place because your current weight-loss efforts are too strict. When foods are off-limits, you naturally want them more,” explainsEmily Ranucci, RD。A better approach: “Begin a weight-loss journey by prioritizing your health and happiness,” she says. Creating a lasting healthy lifestyle means being able toindulge without guilt。
“EAT LESS AND MOVE MORE”
“There are so many人们挣扎减肥的原因和it’s not as clear-cut as creating a calorie deficit,” says Samuels. “It’s important to acknowledge that weight loss takes an individualized nutrition, exercise and压力管理approach, which includes strategies andtools for managing obstacles。” If your doctor tells you that you need to lose weight and then gives the above advice, push back and ask for specifics on how or for a referral to a professional (like a registered dietitian) who can help create a personalized plan.
“消除精制碳水化合物和糖”
“We know these types of foodsare not health-enhancing, but trying to exclude them entirely can backfire,” says Conner. The key, she says, is avoiding regular overconsumption of these foods. Enjoy a piece of cake at a party (no, you didn’t “blow it”), and then balance it out with good-for-you foods the rest of the day.
“USE MEAL REPLACEMENTS”
If you swap your breakfast or lunch with a shake (or a similar换食), you might find it works to help you lose weight in the short-term. However, “they can eventually get boring or difficult to keep up with if you travel for work or have frequent social obligations,” saysJoey Gochnour.，rd。If you don’t know how and what to eat when on your own or after you stop drinking the shakes, it’ll be难以远离你失去的任何重量。That’s where consulting a registered dietitian specializing in weight loss can be helpful for creating a sustainable long-term plan.
