Staying focused is essential for anyweight-loss旅行。你可能正在努力养成健康的习惯like eating more高质量蛋白质和喝水整天，但是如果您的动力徘徊，进步可能会失速。然而，一种提升自己的一种方法是使用功能图像培训，也就是合适的。
“FIT is a unique approach to behavior change that uses mental imagery toincrease your motivation塔玛Samuels说:“理查德·道金斯,营养师和founder ofAll Great Nutritionbased in New York City. Moreover,研究显示mental imagery (picturing your dream bod) elicits more positive emotion than other type of thought (like comparing yourself to others). Practitioners have used FIT to successfullytweak their eating habits,workout more和even combat addiction.
运动员一直在使用可视化实践to enhance their mind-body connection for decades, adds Robert Herbst, a personal trainer, 19-time world champion powerlifter and member of the AAU Strength Sports Hall of Fame. “FIT is an example of what is old is new again,” he says.
Here’s what you need to know about FIT and how you can use it to hack your motivation and shed those last few pounds.
HOW DOES FIT WORK?
拟合是基于详细侵入理论（EI）的，该理论假设cravings and desiresare triggered by internal cues (like hunger or a memory of your favorite childhood snack) or external cues (a table full of appetizers or the smell of fried food), explains Kris Boksman, PhD, clinical psychologist and director of石灰石诊所in Kingston, Ontario. Once these cues have captured your attention, automatic thoughts flood your mind until you fill your plate or head for the drive-thru.
However, with FIT, you can give yourself a speedy intervention, overriding these intrusive thoughts with more强大的心理图像. “Everyday behaviors (like sitting down for a meal) are used to cue imagery practice until it becomes a cognitive habit,” says Samuels. “Eventually, you’re trained to be your own FIT therapist, building self-efficacy and长期改变更能实现。”
The payoff is real — people who practiced FIT lost four times more weight than those who didn’t during a six-month weight-loss intervention, according to an article published in the国际肥胖杂志.
KNOW YOUR ‘WHY’
从可视化开始您试图减肥的原因，无论这是您适合自己喜欢的衣服的形象lift heavy weights.
Add FIT to your daily routine by writing down positive statements to reflect those goals, then picture how you’ll look and feel once you’ve succeeded. Flood your mind with feel-good images to build a vision of what’s most motivating or exciting to you, says Boksman.
CHECK IN AT THE DINNER TABLE
Weave this practice throughout your day by returning to these mental images before each meal. As you envision yourself reaching your goals, you’ll better connect the ‘why’ of your weight loss to健康的选择，博克曼说。重塑那些leafy greenson your plate by viewing them as a nourishing step toward your dream situation, rather than a source of deprivation.
BEAT BACK CRAVINGS
Cravings can feel nearly impossible to ignore, especiallywhen you’re low on sleepor have a高压力日. But rather than succumbing to the urge for that candy bar or bag of chips, take a moment to visualize what you’re working toward. For example, if you know you tend to snack when leaving the office, set an alarm and spend two minutes imagining how great it will be to wear shorts without feeling self-conscious, suggests Boksman. Just one session of FIT can help you eat less of your go-to high-sugar, high-fat snacks and lose weight, according to onestudy.
POWER THROUGH TOUGH WORKOUTS
Another way you can use FIT is to reframe the way you view a challenging sweat session. Think of the gym not as a place for drudgery and discomfort, but where你变得更强壮和钳工as your body adapts to the demands of exercise, says Herbst.
当您推动自己时，想像放弃或放慢脚步的缓解可能很诱人。反而，利用您的想象力. See your肌肉在生长, your body becoming more toned and your friends and family recognizing the hard work you’ve put in. Keep visualizing the finish line, whatever that means to you, adds Herbst.
