减肥维护的不太秘密关键

If you’re finding it challenging to stick with your weight-loss goals, you’re not alone. Perhaps you find your weight fluctuates, and a permanent loss of pounds feels impossible, but there’s hope.

一个新study建议解决方案：努力达到一致性。研究人员发现，遵循坚定的锻炼和饮食时间表可以帮助您长期管理体重。这是关于使其具有时间考验的生活方式。

在这项研究中，有183名超重和肥胖的成年人参加了一项减肥计划，他们在一年的时间内就接受了饮食和运动的咨询。研究人员跟踪了他们的体重，并在六个月和12个月的时间里提供了评估会议，以及减肥计划结束一年后。结果表明，与每周减轻体重的人相比，那些体重减轻的人在头几周内减轻了最大的能力。

Lead author Emily Feig, PhD, says producing repeatable behaviors is really what is important to maintaining changes long term.

如果这听起来令人生畏，请不要担心。在您的生活方式中发展一致性可能需要加长时期，但随后可以在短时间内建立动力金·凯利，金·凯利·菲特（Kim Kelly Fit）的认证私人教练。“如果您实际上是在提出健康，丰盛和坚定的努力，结果将会显示出来。一旦看到变化和结果，就需要继续前进。BOOM：您现在已经掌握了一致性。”

为了帮助您提高您在长期减肥方面发展一致的行为方面的努力，我们询问一些健康和健身专家提供技巧：万博彩票下载安卓狗万体育买球

将锻炼附加到另一个习惯

“For some people, working out at the same time helps, but others benefit from just linking exercise to some other event during the day. For example, if I always eat breakfast, check email and then exercise, that becomes a habit and I don’t have to waste brainpower deciding if I should exercise now or later (or not at all which can end up happening).”

—Doug Barsanti, NSCA certified personal trainer andowner of重塑健身

与志趣相投的人在一起

“Small-group exercise classes are a good way to meet interesting people who share a common goal and can hold you accountable when needed. In our impersonal world of social media, texts and emails, the social aspect of exercise cannot be overlooked. For some, it is the only part of their day where there is a human connection.”

—Carol Michaels，ACSM，IDEA 2016年度健身教练

从5分钟的规则开始

“致力于做五分钟。一旦开始，您很少会停在那里。您可以从那里建造。”

—科里·菲尔普斯,nutrition expert, certified yoga and Pilates instructor

PREPARE ON SUNDAYS

“Write the exercises you’re going to do in a notepad at the beginning of the week. This will keep you on track by knowing which workouts you’ll do that day. You will also save time in the gym by knowing exactly what to do, instead of wandering around guessing what exercises to do.”

- Andre Jawann，Jawann Fitness

不要像马拉松那样看运动

“运动最多30分钟。这将使您的锻炼更加激励，因为这是一项小时的承诺。每个人都有30分钟的时间，他们每周至少可以运动3次。”

—亚历克斯·罗伯斯（Alex Robles）, MD, exercise and fitness professional

READ MORE >使用意志力以任何目标的正确方法

CREATE A TRIGGER

“无论是在手机上提醒，在锻炼衣服上睡觉还是让朋友发短信给您，都必须选择一个动作，这会引发提醒您日常运动的提醒。”

—斯蒂芬妮·罗斯·Zoccatelli（Stephanie Rose Zoccatelli），力量和调理教练Fuel. Perform. Conquer

低

“We love telling people that we are going to get in shape, eat better or be a better version of ourselves. But what happens more often than not is we like the idea of telling people we are going to get in shape more than actually doing it. So when you fail, you can go back to those same people (Instagram Facebook, or whatever) and tell them that you didn’t fully ‘eat better’ or ‘change your workout routine.’ These same people can then tell you that ‘It’s OK;’ ‘You tried.’ No, it’s not. When you don’t tell anyone that you were working toward a new you and they notice your hard work, you can say, ‘Yeah, I committed and I did it.’”

- 乔伊·瑟曼（Joey Thurman），certified physical therapist andcreator ofTheLifestyleRenovation.com