爱你身体的10种方法

身体接受can seem like a lofty goal, especially if you’re trying to减肥or建立瘦肌肉。但是，现在接受您的身体可能是最终到达您想去的地方的关键。实际上，它甚至可以帮助您改变目标，以更加充实（并且可能less focused on the scale）。

心理学家和健身专家解释了他们如何帮助客户学习接受自己的身体，以及您也可以如何接受。

当您专注于要改变的内容时，很容易忽视您身体的所有美好事物。这就是为什么布鲁克·妮可·史密斯，，，，PhD, a mind and body confidence expert, recommends jotting down a list of all the amazing things you’ve done in your body — and it’s likely a long one. “It includes pretty much everything you’ve ever done in your life, from waking up in the morning and enjoying the sensation of warm blankets on a chilly winter morning to graduating from school to starting a family,” says Smith. “All of these are things that you only get to experience because you have a body. Your body enables you to work, play, love, learn and experience everything around you — independent of size or fitness level.” You may experience things differently as your body changes, but the fact that you get to experience them at all is a testament to your connection to your body, she adds. So make a list, and take a moment to appreciate it.

Finding a sport or movement practice you love can make a big difference, but even vacuuming your home counts. “A研究表明even a single bout of exercise is enough to improve body image,” saysHelene Darmanin，经过认证的力量和条件专家，物理治疗师和教练。“我经常告诉我的客户（和我自己）：一个下蹲是无蹲。”

达玛宁说，关键是要找到给您带来欢乐的东西，即使您在厨房周围打开一些音乐并跳舞。“移动可以帮助您感觉到与身体的联系并控制它。另外，享受体育锻炼将为您带来长期成功，并将重点恢复到身体的许多能力中。”

Even if you plan on dropping sizes, you should invest in clothes you’re excited about now. “Having clothes you love is important because it can change your whole attitude about the day,” saysKristin Foust，，，，a certified personal trainer and nutrition coach. “When you only have old, oversized, or too-tight clothes to wear when you know you are working on changing your body, it can continue a cycle of negative thoughts about yourself, which can lead you to giving up on your goals.” Instead of getting bummed out every time you see clothes you love that don’t fit, getting some pieces that fit now can help you feel excited and like you have options again, she adds. If budget is a concern, pick one or two items you really love, or opt for accessories like hats and gloves or a good pair of walking shoes, which you’ll be able to wear longer-term.

正念有很多健康和健身的好处，包括在您体内更加安宁。它不必是traditional mediation practice。拉伸，，，，foam rolling，，，，self-massage， 步行，瑜伽，，，，and doing simple daily tasks (liketaking a bathor烹饪美味的新食谱）没有干扰，都是保持在场并与身体联系的好方法。

“This works because it activates the ‘direct experience’ circuit of your brain,” says Smith. “Your attention is focused on observing sensations and your brain doesn’t have the capacity to add a lot of commentary. This gives you an opportunity to enjoy the sensory experience of being in your body without critiquing it.” It might be uncomfortable at first, but it gets easier with practice.

承认美容标准在不断变化可以帮助您保持身体的期望。“看看文艺复兴时期的绘画，并将其与1800年代，1960年代，1990年代和现在的图像进行比较。”Deirdre Brett Fraller，，，，a psychiatric nurse practitioner. “The ‘ideal’ body type has changed a lot over time, but if you look at all these images with an open mind, you can see that they’re all beautiful.”

We all have the power to “unfollow” sources of negative body image. “Pay attention to the times that you feel the worst about your body,” saysCandice Seti，Psyd，专门从事减肥的治疗师。万博彩票下载安卓狗万体育买球“某些杂志是否往往会导致您的身体形象不好？是否有社交媒体帐户使您觉得自己不衡量？即使这些事情对这些事情没有任何固有的负面影响，如果您发现它们倾向于让您讨厌身体，请抛弃它们。”

“Understanding the origins of body image and expectations is important,” saysTiffany Ma，，，，RD. You might do this through nutritional or psychological counseling, journaling or even just talking to a friend. “Finding a root cause and being able to understand there’s usually logic and history behind body image issues is important,” she explains. “Being able to define significant moments, experiences and trauma allows you to empathize more with yourself,allowing for self-compassion。”

“重要的是要记住的是，这并不是要一直对我们的身体保持积极，而是从一个更中性的观点，”说凯特·莱梅尔（Kate Lemere），与之合作的教练Fit Track。很多时候，即使他们还不到，人们也会感到自己爱自己的压力。可以自由地专注于感觉自己的身体而不是“伟大”。”

负self-talk can be a major source of body image issues. “Ask yourself if you would ever talk to a friend or family member with the same disdain with which you talk to yourself about your body,” suggests Seti. “You would likely never tell a friend the same negative messages you tell yourself.” Instead, Seti recommends replacing negative self-talk with the same positive messages you would give loved ones.

“重要的是要接受生活中的一切都是周期性的，” Lemere指出。例如，“在middle of a global pandemicit’s OK to accept that there areadditional life stressors这可能不是制定严格计划或饮食的最佳时间。接受该过程，了解总会有潮起潮落，并按照您自己的条件进行动作。”

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。