我们都希望可以快速减肥。不幸的是，没有神奇的子弹可以使您的秤上的数字与您的目标重量相匹配。根据专家的说法，为了找到快速解决方案，我们许多人都使用减肥策略，这些策略要么不起作用，甚至可能是反射击。
你做错了吗？这是您可以减轻体重的最糟糕策略的九种 - 以及有关您应该做的事情的提示。
1.锻炼更多，但饮食少
这是认证力量和条件专家的最严重错误之一Noam Tamir sees with his clients. “These two things don’t go together,” he says. When you amp up your workout regimen, your body will naturally crave more food to fuel it through the intensified training. So when you try to cut calories at the same time, you could end up depriving your body and risk triggering a bout of binge eating.
2.痴迷于削减卡路里
即使您没有提高锻炼的日常锻炼，限制饮食过多的可能会适得其反。艾丽莎·拉姆西（Alissa Rumsey）,MS, RD.她说：“虽然听起来违反直觉，但食用太少会阻碍您的体重减轻的努力，因为您的身体最终会抓住更多的卡路里，因为它没有得到足够的燃料。”“卡路里限制会导致代谢损害，并使您更难减肥。”
3.痴迷地锻炼
在体育馆里过度can also have a reverse effect, even when you’re getting enough fuel from your diet. “When you work out too much, you end up burning muscle in addition to fat,” says Tamir, founder of New York’s T.S. Fitness. “You increase stress hormones in the body, which makes it harder to lose fat. You also put a lot of stress on your joints, which can lead to injuries that cause you to move less and therefore gain weight.” Committing to time in the gym is a key part of losing weight, but only when you give your body the time it needs to recover between sweat sessions.
4. SKIPPING BIG MEALS FOR A SNACKING STRATEGY
重新考虑我们的饮食策略是减肥的关键组成部分。万博彩票下载安卓狗万体育买球但avoiding a full plate like the plague is not the answer. “We know that people should be eating a mix of meals and snacks, but people take it to an extreme where they’re snacking all day, and that can backfire,” says Kate Geagan, RD. “It can also blunt your sense of hunger and satiety. When you eat a lot of small meals, you lose your sense of whether or not you’re actually hungry.” If you are opting to forgo three big meals a day for mini meals, make sure you’re paying attention to the overall calories and nutrients you’re consuming in a day — all those snacks add up fast.
5. SKIPPING BREAKFAST
当您说早餐是一天中最重要的一餐时，您的妈妈不是在开玩笑：这意味着您的身体会进入饥饿模式，在那里它存储食物而不是将其用于燃料。塔米尔说：“我看到客户试图在早上不吃东西，因为他们认为可以那样减少卡路里。”“然后，当他们最久坐并倾向于吃饱时，他们最终在晚餐时吃很多东西。”这是您腰围的双重打击。
6.进行清洁或排毒饮食
尽管进行了所有炒作，但清洁剂还是很危险的。“汤和榨汁可能很棒，但您可能仍会消耗大量卡路里，” Geagan说。去绿色瘦. Juices packed with “superfoods” are often high in calories, and sometimes people mistake juices intended to be meal replacements as alternatives to diet soda or other beverages. Similarly, doing a juice cleanse for a few days is not really teaching you new eating habits. “Consistency in finding an eating plan and sticking to it is a much more effective weight-loss strategy than this ‘detox-retox’ strategy,” says Geagan. “You need to be able to stick with it for the long haul.”
7. DOING TOO MUCH CARDIO
根据塔米尔（Tamir）的说法，当人们只做有氧运动以减肥时，他们通常会变成“瘦脂肪”。当您去健身房以增加卡路里燃烧时，避免力量训练将有助于您降低这些磅，但捕获是不会改变您的身体成分。做太多的有氧运动甚至最终会燃烧肌肉并提高体内脂肪百分比。Rumsey补充说：“我们的身体很快就习惯了锻炼。”“最好进行更短，更激烈的锻炼，以使您的身体保持猜测。High-intensity interval training已显示在更少的时间内燃烧更多的卡路里，锻炼后的锻炼后可以持续24小时。”
8. BANNING FAT OR CUTTING OUT CARBS
Nixing a singular nutrient group, like all fats, carbs or sugars, can backfire majorly. “While you may lose weight in the short term, these restrictive diets are not easy for people to maintain long term,” says Rumsey, a spokesperson for the Academy of Nutrition and Dietetics. Cutting an entire category of nutrients means you’re cutting out the good stuff, too. “Cutting carbs and sugar can cut off your workout fuel,” says Geagan. “Carbs are those miracle molecules that really fuel our bodies.” In other words, you need them. Rather than putting a moratorium on a macronutrient, pay attention to portion size. “The portion size is what makes the poison,” says Geagan. “You want a balanced diet that has all macronutrients.”
9. FALLING FOR THE “HEALTH HALO”
One of the biggest mistakes you can make, says Geagan, is getting sucked into the “health halo” around certain foods. Kale, quinoa, agave and coconut all get hyped up for their nutritional benefits, which are certainly real, but that’s not an excuse to start pouring coconut oil — which is still a saturated fat — on everything. Ultimately, losing weight is about looking at your overall lifestyle, not trying to target just one aspect or adding one magical superfood to your plate. Adds Rumsey: “If you try to just address your diet without working on your eating behaviors — like emotional eating or stress eating — or the rest of your lifestyle, it’s unlikely that the weight will stay off.”
