Many weight-loss products like meal replacement plans, detox teas, fat-burning supplements, andjuice cleansespromise to “jump-start weight loss.” However, “jump-starting weight loss’ is more of a buzzword than a necessary or helpful part of a weight-loss journey,” says利兹·怀尼克（Liz Wyosnick）, RD.
事实是，你可以lose a lot of weight very quickly，但这通常需要非常限制的方法削减太多卡路里或抛弃整个食物组。这时尚饮食路线can create further setbacks since it’s hard to maintain long-term. It often leads to溜溜球节食, which can放慢新陈代谢and make it harder to lose weight and keep it off.
Although weight-loss marketing pros often try to sell quick fixes, this takes the focus away from what you really need at the beginning of your journey: a solid game plan. “Weight loss is less about how aggressively you start and more about您如何故意建立方法,” says Max Grossman, a certified personal trainer and founder and director of卫生设计。
在这里，营养和健身专业人士打破了关于如何跳动体重减轻的共同神话，以及为更可持续，健康和授权的苗条计划而做什么。万博彩票下载安卓狗万体育买球
“当我听到'跳跃体重减轻'时，我会听到时尚的饮食措狗万体育买球万博彩票下载安卓辞，这可能意味着几磅很快就会减掉，然后quickly regainedonce the regimen is complete,” says Wyosnick.Severe calorie restrictionisn’t necessary to lose weight, and it often backfires — leading to more extreme weight fluctuations or溜溜球节食later on.
相反，要做什么：设定逼真的卡路里目标并开始食物杂志
Wyosnick说：“我鼓励我的客户采取长期的减肥心态，因为不需要迅速减肥。”万博彩票下载安卓狗万体育买球而不是实现“五天内减掉10磅”，而不是实现不健康的减肥目标1-2 pounds per week。
使用类似的应用myfitnesspaltodetermine a daily calorie goal造成轻微的卡路里赤字（意味着比您在日常活动和锻炼中燃烧的卡路里少的卡路里）。然后，consistently track your intake提高您对适当的部分大小您需要吃饭才能减肥。
Many diets home in on what you “should” give up — carbs, dessert, dairy and more, says Samantha McKinney, RD. They promise if you can just push through it for 30 days, the results will be worth the pain. But having to cut out so much of what you love can make youfeel deprived，渴望饥饿和渴望，最终导致binge eating当严格的方案终于结束时，您以前的不健康饮食习惯。
WHAT TO DO INSTEAD: ADD HEALTHY FOODS TO YOUR LIFE
“双手，你能做的最好的事情是专注于加法而不是减法,” says McKinney.
To使杂货店购物以减肥更容易万博彩票下载安卓狗万体育买球，创建一个列表whole, unprocessed foods您喜欢，包括：
- Non-starchy vegetables such as artichoke, broccoli, cabbage, carrots,cauliflower, eggplant,leafy greens和南瓜
- 高质量蛋白质来源像鱼，鸡蛋，鸡，火鸡，豆类和豆腐
- Healthy fats像橄榄油，鳄梨油，坚果和种子
- Complex carbohydrates富含填充纤维，例如水果，根蔬菜和whole grains
When you prioritize healthy foods and drinks and log them in your food journal before you reach for indulgences, you can naturally begin to edge out the not-so-healthy things you’re trying to reduce, says McKinney.
A strange but scary-sounding claim is that a “detox” tea, broth, juice or fast can eliminate built-up toxins in your body and, in turn, enhance your body’s fat-burning capabilities to jump-start weight loss. But there’s no research to back this up. “The word ‘detox’ is another buzzword,” saysAnnamaria Louloudis, RD. “Your body naturally detoxifies itself, so don’t waste your money on ‘detox teas.’”
WHAT TO DO INSTEAD: CLEAN OUT YOUR PANTRY AND FRIDGE
更容易，更有效的“排毒”是春天打扫你的厨房。“我们吃了周围的东西，所以将垃圾食品隐藏或将其放在屋子外面。”Lisa R. Young，博士，路。然后，将健康食品放在柜台上，将健康食品放在柜台上，将果碗，冰箱中的眼睛水平的玻璃容器放在冰箱中，然后grab-and-go healthy snacks在预先设定的袋子中。
One of the most de-motivating myths is you just need morewillpowerto start losing weight. But without an action plan, motivation to carry on can disappear pretty fast. “A lack of preparation often leads to less healthy decisions regarding food or activity,” says Wyosnick. For example, it’s much easier to chill out on the couch and watch Netflix after work when you don’t have a workout scheduled or the groceries you need to make a wholesome meal.
WHAT TO DO INSTEAD: HAVE A PLAN AND SUPPORT SYSTEM TO KEEP YOURSELF MOTIVATED
而不是试图召唤的意志力, make it easier to create new habits and stick with them byhaving a planandsurrounding yourself with support。“When you’re armed with a plan for your Monday through Friday meals and workout routine, that alleviates mental energy later and can make you much more likely to follow through,” says Wyosnick.
她建议，与其立即大修（然后是不知所措和戒烟），从每周的饮食或锻炼程序进行一次较小的改变开始。设置和跟踪明智的目标which are specific, measurable, achievable, realistic and time-bound. After you reach one, build on your success with another.
Here are a few examples:
- 第一周：将蔬菜摄入量增加2杯。
- 第二周：维持您的第一周进球，并每周四次添加30分钟的步行路程。
You can also follow one of theMyFitnesspal应用程序中的计划(for premium members), which features RD-approved strategies, recipes and daily check-ins.
To up your chances of success, get your support system involved, too. Research showssharing your goals with someone you look up tocan increase your motivation, andworking out with otherscan compel you to push harder and longer. If it’s in your budget, you might also consider hiring a coach, registered dietitian or certified personal trainer to help create the most effective plan for you.
High-intensity exercises like HIIT锻炼and group fitness classes are often made out to be ideal for weight loss due to evidence that they burn more calories during and after the workout (aka the“afterburn” effect）。格罗斯曼说，虽然这听起来很棒，但您可以轻松地用大约一半的蛋白质棒吹“奖励燃烧”。对于这些锻炼的新手来说，这也很常见，可以大大降低其非运动活动的热发生（或者在超级艰难的锻炼之后散发出来，从行走，烦躁和做家务等日常运动中燃烧的卡路里也很常见。
The reality: “No single workout generates very much fat loss on its own,” says Grossman. “And while almost everyone likes the idea of high-intensity training, few people can sustain it for very long.”
WHAT TO DO INSTEAD: CHOOSE FORMS OF MOVEMENT AND EXERCISE YOU CAN SEE YOURSELF DOING FOR THE REST OF YOUR LIFE
可持续减肥的最佳方法是减少您吃的卡路里，并增加您通过A燃烧的卡路里万博彩票下载安卓狗万体育买球日常运动的结合(doing the laundry, carrying light packages back to your apartment, playing with your dog) and exercise such as walking, running andstrength training- 后者可以帮助您build and maintain muscle随着时间的流逝，改善新陈代谢。
“When you’re starting out, it’s all about adherence. If you can stick to it, it will benefit you. If not, it doesn’t matter if ‘everyone else’ seems to love it,” says Grossman. He advises looking for锻炼that are physically and mentally engaging, so you can develop a skill without beating up your body, socially engaging, so you have a reason to show up and have fun, outdoors for the吸收自然的额外好处and sunshine, and, most importantly, enjoyable。
可能性是无止境。思考：跳舞，远足,骑自行车，划独木舟，皮划艇，长板，团队运动，飞盘，松弛，yoga, rock climbing,swimming, martial arts, skiing, snowboarding or a combination of any of the above.
格罗斯曼说：“大量的时间和精力致力于'hacks'，'技巧'和'秘密'，以减少并获得更多的东西。”“尽管其中一些炒作的方法实际上具有适中的价值，但除非您已经确定了真实的价值，否则它们通常行不通essentials of weight loss。” While healthy eating and regular movement are important pillars, managing stress levels and self-care are key, too.
WHAT TO DO INSTEAD: START WITH A STRONG FOUNDATION
照顾您的整体健康，使减肥更容易。格罗斯曼说，无论您的减肥计划如何，请确保您涵盖了基础知识。获得7–8小时的高质量sleepeach night and incorporate压力管理技术into your life like冥想,breathing exercisesand自我保健实践。
Finally,be patient with yourself。Even if you’re off to a great start, sustainable weight loss takes time. If youstrive for consistency over perfection, the results follow.
Make progress every day while you work on mini fitness and nutrition goals, like walking more steps or learning to track macros. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.
