重新激发减肥动机的16种方法

Theearly days of a weight-loss journeyare often the best. Your motivation’s sky-high, you’ve got a foolproofnutrition and exercise plan, and you’re seeingregular weigh-ins表明您的辛勤工作正在获得回报。但是随着时间的流逝，这种增压热情的正常减肥高原,渴望andemotional eating出现。

“人们经常发现减肥需要做自己不喜欢的事狗万体育买球万博彩票下载安卓情，例如减少甜点，只吃平淡的食物，称重和测量部分以及进行我们害怕的高强度锻炼。”Alida Iacobellis，路。很自然：当您不喜欢做某事时，您就不会感到有动力继续这样做。

如果you’ve hit a wall with your weight-loss plan, know that your problem is not a lack ofwillpower— you just need to makehealthy habitsmore enjoyable and boost your motivation to stick with them for the long-haul. “We all have three psychological needs that must be satisfied in order to feel motivated: autonomy (a sense of control), competence (a sense of effectiveness) and relatedness (a sense of connection),” says艾伦·楚，威斯康星大学 - 格林湾的运动，运动和表现心理学计划主席，运动，运动和表现心理学计划的主席，博士学位。

为了恢复减肥动力，专家分享他们的最佳技巧：

It’s easy to feel low on motivation when you don’t see results, especially since we’re entrenched in a diet culture that often sells lose-weight-quick schemes. But the reality is,sustainable weight loss需要时间，没有健康的方法来加快时钟的速度。专注于您可以控制的内容：您的期望。选择更现实的减肥时间表。旨在失去最大的1–2 pounds per week, while reminding yourself your weight will naturallyvary from week to week。请记住：即使是“微不足道”的减肥量仍然是进步万博彩票下载安卓狗万体育买球嘉莉·柯克兰（Carrie Kirkland），路。

Thoughts like “I’m not losing weight fast enough!” or “I don’t have enough time to work out today!” zap motivation because they’re zoomed in on what you can’t control, says Chu. Here, a simple mindfulness practice can help give you a motivation boost.注意您的想法and labelnegative thoughtscentered on what you can’t control and then shift to what youcancontrol. (“I can’t control how fast I lose weight or how busy my day has become, but I can keepeating whole foods而不是处理过的stick to my daily calorie goaland reschedule my workout for tomorrow.”)

“With healthy eating, we so often get stuck feeling and believing that unless we follow the plan 100%, we’ve failed and might as well give up,” says Iacobellis. However,research suggeststhisall-or-nothing mindset实际上可能降低你减肥的机会。增加你的莫tivation, be compassionate with yourself and channel the understanding way you’d respond to a friend or loved one when you don’t make the best choice. Ask yourself what led to this decision, strategize about what you can do differently in the future and commit to making a better choice next time. For example,overindulged午餐时在披萨上？而不是放弃，计划下次将一半的盘子填满一半，然后准备healthy meal for that night’s dinner。You’ll be glad you did.

模糊，崇高的目标，例如“减掉20磅！”一开始似乎很令人兴奋，但最终，它们没有动力，因为您看不到或跟踪进度。该怎么做：将您的大型目标打破较小明智的目标基于lifestyle changesthat will ultimately get you there, suggests Kirkland.

明智的目标are specific, measurable, attainable, realistic and timebound. So, if you want to “drink less soda” tocut down on empty liquid calories, try: “I will decrease my soda consumption from 24 ounces per day to 12 ounces by ordering a medium instead of a large at the drive-thru at least three days a week for the next month.” Log your progress in anapp like MyFitnessPal。然后，一旦实现了目标，就将其进一步添加或添加新目标。

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柯克兰认为，为了激励自己坚持智能目标，请在最有影响力的地方创建一个视觉提醒。例如，如果您想交换深夜冰淇淋，以获取更多nutrient-dense snacks, write your goal on a sticky note and put it on your freezer door. To encourage yourself to增加工作中的步骤计数，将五颜六色的标志挂在桌子上。

When it’s taking longer than you’d wish for the number on the scale to change, taking pride in other accomplishments can help reignite your weight-loss motivation. Every time you hit a SMART goal or notice anon-scale victory，花点时间承认您的进步，并将自己善待non-food reward, whether that’s new clothes or workout gear, a magazine subscription, a phone call with a friend or some “me” time to relax, says Kirkland.

It’s no surprise astudy in Public Health Nutritionfinds not having enough time for healthy eating can be a real barrier to keeping your weight-loss motivation up. The fix:Simplify meal prep。Stock up on pre-cut fruits and veggies for snacks andfrozen vegetablesfor quick and easy sides, suggestsLisa R. Young，博士，路。如果您负担得起，请考虑groceriesand餐，而不是每晚做饭，而是prepare protein in batches。

Keeping your motivation up requires making sustainable changes,not being perfect 24/7。Young说，您不必吃所有家常饭菜。重新启动减肥动机的另一种方法：创建更健康的首选清单fast-foodand1Manbetx options you can include to change things up and prevent feeling deprived. If you’re dining out, try these健康饮食餐厅黑客。

蔬菜是任何成功减肥计划的关键 - 它们营养丰富且卡路里低，但由于他们纤维内容。Iacobellis说，如果您已经用一些调味料辞去了普通的沙拉或蒸的蔬菜，那么很容易感到不动，可以将一半的盘子装满一半。相反，找到食谱狗万买球网址enhance the flavorand texture of your favorite vegetables. Simple changes likeroasting,烧烤添加诸如大蒜之类的芳香剂可以使您的饭菜更加令人满意。你也可以尝试使DIY调味料变得轻松to improve the flavor and add extra nutrients.

如果hungeris getting in the way of your weight-loss motivation, try including a source of protein in every meal and snack to避免渴望，让你充满，伊亚贝利斯说。您的下一个杂货清单中包括一些：hard-boiled eggs,cottage cheese,Greek yogurt,nuts,chicken,fish, lean beef, shrimp,豆子, quinoa,tofuand lentils.

过度限制性饮食计划使您失败，消耗精力和动力。问问自己：“接下来的12个月我可以这样吃饭还是我的余生？”如果答案是否定的话，是时候拨打强度了。Amanda A. Kostro Miller，路。For example, if you have nagging饥饿, increase your daily calorie intake,track macros确保您的饭菜平衡，填充，甚至在减肥和之间交替weight-maintenance periods。

我们很多人自我破坏我们的减肥努力by choosing ways to move more that we don’t look forward to or can’t realistically stick with long-term. “Exercises that are too difficult make us feel bad and lead to quitting, so find an exercise routine that is challenging but not too challenging. You should feel empowered as you move forward,” says Chu. Make a list of “yes!” workouts you know work for your preferences and lifestyle. Then, figure out how and when you canfit them into your schedule。

Research showssurrounding yourself with people who support your weight-loss efforts without judgment, criticism or unsolicited advice can help increase your motivation to stick it out. While trying to lose weight in a bubble may make you feel like you’re suffering alone, findingaccountability buddiescan help combat this, says Chu. There are numerous ways to do this, even during COVID-19: Join an online weight-loss community likemyfitnesspal，要求朋友或家人成为您的workout partneror join avirtual workout class。

Another common drain on motivation is comparing yourself to others on social media, which can make you feel as if you’re suffering alone in your weight-loss journey, says Chu. If scrolling through a slew of weight-loss transformation shots and super-fit influencers gets you down, take some time to unfollow these accounts and follow people who document the highs and lows of your shared experience. “Registered dietitiansandcertified personal trainers还值得寻找可以添加到自己的日常工作中的健康食谱和锻炼的过程中。”柯克兰说。狗万买球网址

Two big knocks on weight-loss motivation are alack of sleepand压力, says Young. When you’re low on sleep and overwhelmed with life, it’s not only hard to keep your motivation up — it’s also physically more difficult to lose weight due toout-of-whack hormones那个开车hunger and cravings。Your recovery strategy: Make time for aself-care routineto wind down at the end of the day, ideally an hour or so before a set bedtime that ensures you get 7–8 hours of sleep. Try reading,gentle stretching或ahot bath。

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最后，如果您感到无动力，请随时接触医生，registered dietitianor therapist. Working with a pro can help you identify what may be holding you back in your weight-loss journey, from mental hang-ups to physical health conditions. They’ll also help you design a personalized plan, provide guidance as you move forward and help keep you accountable.

Make progress every day while you work on mini nutrition and fitness goals, like learning to track macros or walking more steps. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.