这已经不是什么秘密,有无数的沉降问题的方法re your overall health: strength, aerobic fitness, cholesterol levels, mood and, of course, the seductive shrinking of that number on the scale. But what happens when you’re not dropping pounds — or worse, you’re actually gaining a few — despite sticking to your diet and exercise commitments?
这并不是您应该扔毛巾的迹象。The number on the scale仅仅是您健康的一个因素，而减肥高原非常普遍。
If you feel like you’ve hit a frustrating leveling-off period after making some dietary changes, it might be time to amp up your fitness routine to restart that slimdown. Add speed drills to your morning run or tack cardio onto your weight-training routine.
同时，为了使您保持强大到达该高原的另一个边缘，请额外注意这七个迹象，即使您不减肥，也会变得更健康：
1. YOU HAVE MORE ENERGY
减少体重的主要优势是您在变得更健康时体验到的能量增加。但是，即使您的减肥速度也会减慢或高狗万体育买球万博彩票下载安卓原，研究表明，当您不断锻炼时，您将体验到的能量上升。
One study from the University of Georgia found overwhelming evidence that exercise not only提高基线能量水平但也可以防止您疲劳。这似乎是违反直觉的。通过运动消耗能量如何提高您的整体水平？但是研究人员发现，所有健康和健身水平的人都存在增强能源的好处。锻炼比药物或兴奋剂更能抵抗疲劳。如果您注意到自己在典型的下午崩溃的时期内有动力，请粉笔以改善您的健康状况。
WATCH >询问教练：减肥
2.你有更多的耐力
您变得越健康，您将拥有的耐力越多，这意味着您可以在扔毛巾之前走得更远，更快。许多因素会影响耐力，但是您的整体心血管健身是一个大事。尽管这与减肥有关，但并非完全取决于您掉落多少磅。万博彩票下载安卓狗万体育买球在寻找您越来越健康的指标时，请注意耐力的小测试，例如在呼吸之前可以爬上多少楼梯，或者可以在奔跑中奔跑多远而不会放慢脚步。
3.你感觉更聪明
Obviously, improving your health isn’t just about the body — your brain health plays a major role, too. And if you notice you have more mental clarity, better memory and feel all-around sharper, you can thank your fitness routine.
A large body of research has explored运动的大脑好处以及更健康的生活方式如何提高认知。如果您发现自己突然能够记住在那个公司的欢乐时光中遇到的每个人的名字，那么您的汗水会得到回报。
4.你感到更快乐
如果您不开心，变得健康有什么意义？幸运的是，研究表明，这两个相互交织在一起。随着身体健康的改善，您的心情也会得到改善。一项2015年的研究发现，坚持锻炼计划significantly improved happiness among older adults在短短八周内。对于进度的迹象，请注意除了规模之外，还要注意改进的前景。
5.您可以做更多的代表
Don’t get stuck in the rut of measuring health progress purely by how many pounds you’ve dropped. As you get stronger, you might even put on a few. Don’t panic. If the number on the scale jumps up a little along with the number on your go-to kettlebell and you’re staying within an appropriate-for-you calorie range, you’re getting stronger and healthier.
请记住：肌肉比脂肪浓缩。也就是说，一磅肌肉比一磅脂肪占用的空间少。因此，即使规模上的数字没有减少, you might be replacing fat with muscle. You’ll look leaner even if you don’t necessarily weigh less.
6.你吃的少
Logic says that if you burn more calories through exercise, you’ll want to eat more to make up for it, right? Research shows it’s actually the opposite. Several studies have shown that individuals who keep up with a consistent exercise routine are actually更有可能吃的少汗水会议后食欲下降。一项2016年的研究发现运动减少饥饿激素并导致研究参与者消耗的卡路里要比那些没有锻炼的人减少三分之一。
7.您设定了新的练习个人记录
The ability to achieve new fitness goals is perhaps the biggest indicator that you’re getting healthier even if that needle isn’t moving when you step on the scale. Whether you’re aiming to achieve your weight-loss goals via a couch-to-5K program, signing up for a strength training boot camp or having a nutritionist give your diet an overhaul, it’s more important to pay attention to what your body is telling you than what the scale is telling you. If you’ve just run your fastest 5K, made it through a whole boot camp class without wanting to die or actually craved kale, you are well on your way to better health.
