Right now, advertisements for时尚饮食无处不在，如果您大修饮食并采取严重的行动，则有望快速效果。真正的谈话：It’s a trap。散开磅太快了，它会回来的，这可以affect your metabolism，，，，making losing weight even more difficult. Similarly, cutting out your favorite foods (and整个食物群）很难长期维持溜溜球节食。
A better alternative is to make losing weight easy by gradually adopting小型，可持续的习惯。“When you’re starting a weight-loss program, you want to try to make it as easy as possible at the outset and remove as many limiting factors as possible,” confirms Elliott Upton, senior personal trainer atUltimate Performance。
至keep your motivation upand以健康的方式减肥，一次将这些新习惯添加到您的生活中。
SET A FIBER GOAL
It’s well-known跟踪你吃的东西使用类似的应用myfitnesspalcan help support weight loss. Dial-in even further by starting with one simple goal: getting 30 grams of纤维每天。“High-fiber recipes和类似的食物whole grains，，，，麦片，，，，绿叶蔬菜，，，，legumes and fruit can help fill you up for fewer calories,” saysSarah Pelc Graca，，，，a weight-loss coach and NASM-certified personal trainer. Research shows people who aimed to eat 30 grams of纤维每天（平均得分约19克）最终在一年内损失了将近5磅（相当于17,500磅）内科纪事。
享受午餐休息
“放慢脚步注意您吃什么以及为什么不仅要感到满足，而且还有很长的路要走减少总体压力水平，”说拉姆西·伯杰隆，一名获得NASM认证的私人教练。实际上，听了guided eating meditationduring lunch and paid attention to the look, smell and flavor of their meal ate about 440 fewer calories than those who zoned out to an audiobook, shows a英国营养杂志研究。每年约为160,600卡路里或46磅。
咀嚼口香糖中午
研究显示在无糖棒上零食口香糖(about 2 calories) or even traditional gum (about 10 calories) could help cut down on饥饿，渴望和零食稍后。“如果这取代甚至一个计划外100-calorie snack during the day, you’re saving 90 calories,” saysKeith Ayoob，，，，RD. That could add up to 32,850 calories or just over 9 pounds per year.
有一个过渡时期的口味，但是从soda至不加糖的苏打水can make a big difference. “If youcut out just one can of soda， 您保存150卡路里每天或一个月内的4,500卡路里。”Karen Graham，RD，一名经过认证的糖尿病教育者，也是“Diabetes Essentials。”有了这一更改，您可以节省54,000卡路里或每年约15磅。
使用较小的糖
While喝咖啡黑是减肥的理想选择，如果您需狗万体育买球万博彩票下载安卓要每天的咖啡或茶中的一点甜味，请首先取出一包sugar。The average sugar packet contains about4 grams of sugar和15卡路里。削减一个节省5,475卡路里或每年约1.6磅的节省，甚至还有更多keep dialing down your added sugar intake。
进食前喝酒
“下次您渴望饥饿时，请尝试drinking a glass of waterfirst,” says Brandon Nicholas, an NASM-certified personal trainer and fitness nutritionist with健身部落。Drinking 2 cups of water before a meal can make you感到更加满足并降低卡路里的摄入量每个A大约13％在美国饮食协会杂志上的研究。Drink before breakfast, lunch and dinner and you could save about 70 calories per meal for a total of 76,650 calories or about 22 pounds per year. To make it a habit,用MyFitnesspal跟踪您的水合。
“如果你是居家办公或在桌子上站起来，拉紧每30分钟1分钟。”罗杰·黑山（Roger MontenegroMade Possible Personal Training，在佛罗里达州圣彼得堡的老年人和康复客户的健身工作室。设置电话或日历提醒，您将进入15minutes of stretching或每天大约45卡路里。每年是16,425卡路里或近5磅 - 更不用说缓解紧绷和结in your back and shoulders.
短暂的步行后步行
“快速散步after each meal to up your daily movement and支持健康的消化and万博彩票下载安卓，”黑山说。甚至只是一个步行5分钟three times a day can increase your calorie burn by 70 calories per day.养成习惯，您可以节省25,550卡路里或每年刚好超过7磅。
“Strength trainingis one of the most effective练习以改善代谢功能，”说凯蒂·康拉德（Katie Collard），尤其是位于华盛顿特区的认证力量和条件专家，举重重量可以挑战您的肌肉，燃烧更多的卡路里，并将您的新陈代谢转化随着身体的恢复和重建，maintain lean muscle massas you slim down. Add one hour (Think: two 30-minute sessions) of vigorous resistance training to your week, and you could burn about 440 calories per week for a total of 22,880 calories or about 6.5 pounds per year.
Originally published January 2021
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