减肥并不容易，但是降低体重（无论少量还是很多）是最常见的健康和健身目标之一。根据a CDC survey从2013 - 2016年开始，近一半的美国人报告试图在过去12个月中减肥。
这种减肥的愿望导致了无数的策略和方法，其中一些以良好的科学为基础，其他快速修复受到了可疑的“大师”和深夜的信息。但recent researchpublished in the Obesity journal attempted to identify effective behavioral and psychological strategies shared by people who were able to lose weight and keep it off.
The study analyzed participants who maintained 20 or more pounds of weight loss over three years and found several differentiators that separated them from their less-successful peers. In addition to eating healthy, those differentiators included the development of strong habits for healthy eating and exercise, self‐monitoring, and psychological coping strategies. These shared traits resulted in not only a longer duration of weight-loss maintenance but a lower perceived effort for maintaining the weight loss.
“It’s no secret that long-term weight maintenance is a challenge,” says Dr. Jason Doescher, chief medical officer atMOBE，一家与专业健康专家配对的公司。“这项研究告诉我们，以全人的体重管理是必不可少的 - 我们需要在一个人的生活，习惯，他们的生活中库存压力源睡眠方式and their mental wellness.” He notes that the study reinforces how successful weight loss is about more than just calories and food intake. “A perfect diet can be negated if other factors in a person’s life are not aligned such as exercise, sleep and emotional health.”
FORM STRONG HABITS
任何成功的长期requi减肥计划res a person to form lasting habits. Doing so decreases the chance of significant weight fluctuation or regaining the pounds lost. In the study, those who achieved the most success reported strong habit strength as related to healthy eating and exercise. Makes sense. But how do you form those habits?
“Attitude and effort are the basic ingredients to any success,” says Dr. Doescher. “Decide what you want for yourself, be honest with yourself, and be good to yourself.” Remember: You make your own choices, so if something is important to you, discipline will help you protect it.
形成良好习惯的最佳方法之一是使健康更容易。Keep your kitchen stocked with fresh vegetables, lean meats and whole grains，加上坚果和水果等小吃。当饥饿打击时，您会准备好。而且，如果您需要从饮食中删除一些东西，Docher博士建议用您喜欢的东西代替它。
“It is more difficult to remove an entire habit,” he explains. Instead, try replacing it with a better choice. For example, if you eat when you’re bored, take up a different activity to overwrite the snack routine, like going for a walk or spending time on a fun hobby. You might get the same level of comfort from your new choice as you would from food.
阅读更多>经济学与减肥有什么关系？万博彩票下载安卓狗万体育买球
“Progress is never linear，”提醒Docher博士。“我们前进，有时被击倒。这场斗争对每个人来说都是完全正常的。不要选择挫折，只需做出尽可能多的好选择，然后继续前进。”
SELF-MONITOR YOUR PROGRESS
有几种方法可以自我监测减肥。万博彩票下载安卓狗万体育买球在研究中，人们通过在图表上跟踪自己的体重，跟踪卡路里并设定特定的每日卡路里目标，从而获得成功像MyFitnessPal这样的应用。您还可以记录锻炼。关键是要注意您的决定，并注意它们如何影响您的进度。
Docher博士说：“制定计划，为更大的目标设定步骤，并衡量进度有助于我们看到并感受到成功。”“成功感觉很好，这激励我们做更多的事情。”
COPE WITH PSYCHOLOGICAL STRESSORS
生活中的任何变化都会引起压力，包括改变饮食和运动习惯，以减轻体重。但学习健康的应对机制可以使那些压力大的时刻消失。在研究中，具体的应对策略包括考虑过去的成功，如果您在道路上遇到颠簸并恢复了一定的体重，保持积极。
Docher博士建议：“大小，请注意您的成就，大小。”然后花时间认识并庆祝这些成就。通过专注于可能影响的事情，您将获得权力，并学会接受您可以和无法控制的东西。
It also helps to pay attention to your thoughts when you do feel stressed. Identify the problem, and see if there’s a more positive way to look at the situation. Dr. Doescher suggests writing out the steps or resources that could help you solve the issue. “Be both honest and kind with yourself as you evaluate healthy behavior,” he says.
底线
当您试图减肥时，很容易专注于卡路里而不是卡路里的卡路里。但是，实现健康的体重减轻比这更细微。万博彩票下载安卓狗万体育买球
“When it comes to maintaining a healthy diet and understanding our appetite, it’s crucial to consider the science and psychology involved,” says Dr. Doescher. “With more knowledge on how nutrition works, we can control our diet and feel healthier and more comfortable. Our heads should lead us, not our stomachs.”
最初出版于2020年5月
解锁就像有营养师，教练和教练一样 - 触手可及。去保费获得专家指导和独家工具，可以帮助您实现个人健康目标。
