如果您减肥（是的！），然后在几个月后（UGGGH）恢复它，那么认识几件事很重要。
首先，您并不孤单。一年后恢复大约一半的东西不仅很普遍，而且期望。大多数人在3 - 5年后回来了原来的重量根据2014年的评论。
其次，您不是失败。加拿大减肥医学研究所主任Yoni Freedhoff医学博士说：“健康旅行的想法需要不断地线性才能使健康旅行。”“The Diet Fix。”“我已经结婚了15年，有美好的时光和糟糕的时光，但是在糟糕的时期，我们建立了。”他补充说，减肥也是如此。万博彩票下载安卓狗万体育买球有时会更容易，越来越困难，但要继续努力。
Third, learning from your past weight-loss experiences can help you succeed this time. “Reflection can help you fully understand what worked well and what didn’t work well,” saysKatherine Nashatker, RDN, nutrition director at theCooper Clinic。And then you can make a plan that better fits your life and goals.
考虑以下常见原因节食者无法实现减肥目标，并了解如何克服这些障碍，以便下次更成功：
1.你没有长期认为
[perfectpullquote align=”full” cite=”” link=”” color=”HEX 0073bb” class=”” size=””]”Rather than thinking,‘Can I lose X pounds?’, ask yourself, ‘Can I lose X pounds living a life I enjoy?”[/perfectpullquote]
You may have heard that to lose weight, you need to think about lifestyle changes rather than quick fixes. It’s true. “The inconvenient truth is that effort is required to lose weight,” Freedhoff says. “Rather than thinking, ‘Can I lose X pounds?’, ask yourself, ‘Can I lose X pounds living a life I enjoy?’”
如果您达到目标体重，但呆在那里意味着您需要每周六天锻炼身体，每晚吃沙拉，那么您可能会重新获得。因此，尽管回顾旧食品日记可以帮助您弄清楚过去对您有用的东西，但请确保您喜欢有效的方法。Freedhoff补充说：“如果您认为这是痛苦的，那将是不可持续的。”
2. YOU WERE TOO RIGID
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A sliver of cake at a birthday party becomes a beer, too, and then another sliver, and then the next day you decide, ‘Heck, I’m off my diet anyway, might as well go to bottomless brunch at the greasy spoon.’ Rather than being so black and white, embrace imperfection. “There will be good times and bad times. Don’t throw in the towel. Brush yourself off and get back to it,” Freedhoff says.
而不是想，‘我怎么了？他补充说，我为什么不能这样做？’，问自己那一刻可以做什么。也许那是散步，清洁凌乱的厨房或打电话给您accountability buddy。Freedhoff补充说，无论是什么，请确保您选择的是具体和可实现的东西，这样您就会取得很小的胜利来取得更多的胜利。
3. YOUR PLAN WASN’T SMART
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Nashatker likes to use the SMART test with eating plans: Is it specific, measurable, achievable, relevant and timely? To be specific, you can’t just say, “I want to feel better” or “I want my clothes to fit well.” What does that mean? Are you aiming for a specific clothing size or weight? Really define what you are trying to achieve.
可衡量的往往很容易：保留食物和锻炼日志（请参见下文）可以帮助您了解自己的表现，并知道是否正在进步。
可实现的意味着您可以现实地克服诸如时间和资源之类的障碍，以达到目标重量。为了帮助您，Nashatker建议将新行为与现有习惯保持一致。例如，如果您想喝更多的水，请在每日早晨会议之前设定一个目标。视觉提示也很棒，例如将健身鞋和衣服留出来，所以醒来时会看到它们。所有这些都是提醒您的新行为。
重要的是，您想考虑自己的短期目标和长期目标。您可以采取这些行为并让它们终身前进吗？遵循您的饮食和运动模式会带来更好的生活质量，还是会给您带来疾病的风险？
Last, timely means is this something you can start today? If not, what can you do today? Or perhaps it’s best to wait to dive into a new weight-loss plan, especially if you’re experiencing stress from other aspects of your life right now.
4.您浏览了食物日记
[perfectpullquote align =“ full” cite =“” link =“ color =” hex 0073bb“ class =” size =“”“]”准确的日记培养行为的变化。” [/PerfectPullquote]
Keeping a food journalis associated with weight loss, with一项研究finding that women who kept more complete food diaries lost about 4% more weight than those who were less thorough. And that’s the thing: If you use something likemyfitnesspalFreedhoff说，要跟踪您的饮食，您需要完整而准确。这意味着要在进食时测量您的部分和跟踪，而不是等到以后记录您的饭菜。
Keep in mind that a food diary is a tool, not something to make you feel bad, he adds. “An accurate diary cultivates behavior changes; it reminds you of the behaviors you are trying to do,” he explains. So rather than judging your choices, use them to sleuth things out. What eating pattern helps you stay fuller? Why was it easier to stick to your plan on one day versus another?
5. YOU TRIED TO BE THE NEXT “TOP CHEF”
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It’s no surprise,cooking at home is healthier比外出吃饭，even if someone不是想减肥。Too often we think we need to make gourmet meals that are beyond healthy and filled with kale and quinoa. This can lead you right back to the drive-thru. Sure, aim to eat healthy, but go ahead and make meals that would make dietitians blush, Freedhoff says.
目标是在厨房里变得舒适并学习烹饪技巧，这并非一夜之间发生。他说，烹饪您想要的食物和餐点，随着您的经验，您可以开始烹饪更健康的选择。
READ MORE >IS THERE SUCH THING AS HEALTHY OBESITY
6. YOU WEREN’T READY TO CHANGE
[perfectpullquote align=”full” cite=”” link=”” color=”HEX 0073bb” class=”” size=””]”Be sure you’re ready to commit to the hard work involved, not just the idea of being a few pounds lighter.”[/perfectpullquote]
“通常，我们喜欢减肥的想法。但是你准备好改变了吗？”纳沙特克问。减肥意味着新食物，改变您花费时间，新的饮食方式 - 各种变化。要问自己很多。确保您准备致力于涉及的辛勤工作，而不仅仅是减轻几磅的想法。
7.你没有给自己足够的时间
[perfectpullquote align=”full” cite=”” link=”” color=”HEX 0073bb” class=”” size=””]”Be patient and also be honest with yourself.”[/perfectpullquote]
“We want to see change tomorrow and think three days into a diet, where is my new pants size?” Nashatker says. Be patient and also be honest with yourself (that food diary can help). If losing weight happened overnight, you wouldn’t even be reading this.
