私人教练，医师，营养学家和健康专家可能会不同意您应该采取的最佳健身和餐点的路线，但他们同意一件事：您需要给新的计划时间来上班。
But how much time should you keep putting in if you’re not seeing the results you want?
尽管对每个人的答案都不同，但还有其他一些问题可以帮助您考虑是否应该放弃当前的计划并将其转向新计划。
您的目标是现实的吗？
When someone feels like giving up, it’s often related to what psychologists call “goal disengagement,” according to Simon Marshall, PhD, sports psychologist and co-author of “勇敢的运动员。”
In non-athletic endeavors, giving up is often a necessity that’s considered a natural and indispensable aspect of personal development — such as leaving a bad marriage or quitting a hated job. Many times, these are considered unsolvable situations unless a major change is made.
“But health and fitness goals are mostly solvable problems,” says Marshall. “If things aren’t working, we can almost always find out why.” The best way to do that is to dig into what initial goal prompted the effort in the first place, he adds.
一个不切实际的目标，尤其是在短时间内，可能是目标脱离目标的完美秘诀。例如，宣布您将在本月底损失30磅，或者在年底之前进行马拉松比赛 - 即使11月到来，您甚至还没有尝试过5K。
马歇尔（Marshall）建议仔细研究这个目标，以查看您从一开始就将甲板堆叠起来。目标很重要，但是创建似乎不可能的目标通常是脱颖而出的。
您真的遵循计划吗？
Another question that requires some tough love with yourself is whether you’ve given your current nutrition or exercise plan a real chance — or if you’ve put in a “kinda” effort, leading to lackluster results.
“您是否对自己愿意达到目标的态度诚实？”马歇尔说。“您是否正在采取所有操作来获得想要的结果，并且可以客观地证明它吗？”
他指出，证明您已经投入工作的形式可以跟踪您的行动。那可能意味着一个常规食物日志， 用一个fitness tracker or jotting down your daily activities。
他说：“这不是自我塑造，厌恶或只是手指摇摆的处方，面对失败。”“这是要找到更好的解决方案。”他建议深入思考为什么您可能会在行动和意图之间脱节，以及当您感到问题出现时。
例如，如果您似乎在感到压力时似乎跳下营养计划，那么制定压力策略的工作可能会比批评自己和明天“努力”的誓言更好。
ARE YOU ADJUSTING AS YOU GO?
您一直在研究营养和健身，并看到适度的结果，但随后感觉好像已经停滞了数周。发生了什么？
这种高原causes many people to switch their strategies dramatically, but you can still stay with your program, says certified personal trainer Corey Phelps, creator of fitness programCultivate365。她认为，进行小型调整可能会在进步方面促使重新启动。
“Maybe it’s time to check in and change a bit, because there comes a point where any plan, if done long enough, will start to feel stagnant,” she notes. “That’s especially true if you’ve seen some results and your body composition has changed. Maybe you need to recalculate your caloric intake, maybe you need more protein or more carbs.”
HAVE YOU BEEN CHARTING YOUR PROGRESS?
Many times, people think they aren’t getting results because they’re focusing solely on weight, says Phelps. But非规模胜利专注于改变身体成分可能意味着保持体重相同，即使您增加了肌肉质量并失去体内脂肪。
“You should always be checking in,” she suggests. “Take photos of yourself once a week and compare those to each other. Take measurements. Pay attention to how your jeans feel, if they fit a little better than they did last week.”
感觉自己获得零结果可能会令人沮丧，但是通过寻找这些较小的增量变化，您可能会惊讶地发现您实际上的进步超出了您的想象。请记住耐心和一致性可以帮助您实现目标。
ARE YOU ENJOYING THE PROCESS?
随着任何健康的生活方式改变，可能会有一种严峻的决心。据健身专家德鲁·曼宁（Drew Manning）表示，电视节目和书籍的创建者说，这可能会迅速消除您的动力。Fit2Fat2Fit。”
他说：“尽管您设定了目标，但请记住，没有比赛的比赛。”“这并不意味着您会到达那里并终身完成。因此，实验，玩得开心，在不断进步的过程中学习，并尝试新的锻炼形式以保持新鲜感。”
例如，曼宁（Manning）曾经是一个狂热的CrossFit成员，但是随着年龄的增长，当Wods堆叠起来时，他感到被烧毁了。因此，他四处玩耍，将自己的活动切换到感觉更合适的活动。这并不意味着他“放弃”是因为他不再去CrossFit，只是他学会了向其他与他共鸣的健康追求。
底线
He suggests giving a new plan about 30–90 days, depending on what you pursue, and if you’re not enjoying it and seeing any results — and you’re honestly sticking to the program — then consider a similar pivot to something that seems better suited to you and your goals.
