减肥是一回事，减轻体重是另一回事。我们都听说过溜溜球节食，认识一个溜溜球，可能浮出水面的朋友。但是，可以保持新的体重较低 - 您丢失的越多，您的维护可能性就越大。新研究。
在这项2017年的研究中，研究人员将177,000名成年人分为四类：那些损失不到BMI的5％的人，那些损失了5-10％的人，那些损失了10-15％的人，以及六个月后损失超过15％的人。在为期两年的随访中，最后一组的人 - “体重减轻”小组 - 最不可能恢复一半以上他们丢失的东西。万博彩票下载安卓狗万体育买球
这是有助于维持体重减轻的四种方法：万博彩票下载安卓狗万体育买球
1.了解这是一生的承诺
“Weight loss isn’t an event, it’s a process,” says Sofia Rydin-Gray, PhD, a clinical psychologist and behavioral health director at杜克饮食和健身中心。“这不仅与食物和运动有关，还与行为，情感和我们的思维方式有关。减轻体重的人能够保持专注，并致力于优先考虑其健康。”
据研究人员称National Weight Loss Registry。
2. PLAN REGULAR WEIGH-INS
营养师解释说：“您必须继续采取的行为，这些行为首先帮助您减肥。”Georgie Fear，路。“我们期待能够在减轻体重后能够轻松饮食并减轻锻炼，但您不能过分。”这就是为什么您在节食时所做的变化需要成为您一生的生活的原因。
国家减肥注册表和专家建议的另一个习惯是继续定期进行权衡。万博彩票下载安卓狗万体育买球“I discourage daily weigh-ins because then you’re too focused on the scoreboard and not on the plays going on the court — what you’re choosing for lunch and dinner,” says Fear, who, along with Rydin-Gray, recommends getting on the scale once a week.
If you notice a significant gain, ask yourself why this happened — you likely know you were stressed, skipped your morning walks and turned to mint chocolate chip rather than calling your friend to talk it out. Then reflect on what helped you lose weight before. Refocus and recommit to those habits, and you’ll get back on track.
阅读更多>5个导致体重增加的陷阱
3。REMEMBER WHY YOU WANT TO BE HEALTHY
如果很难恢复更健康的习惯，请花一些时间回想起您减肥的动力。瑞丁·格雷（Rydin-Gray）说：“您不能仅仅受到规模的动力。”“您确实需要深入研究，并经常提醒为什么这对您很重要。”
知道，当您决定减肥时，生活可能不是您所期望的。“Sometimes during the weight-loss phase, we have this idea that, ‘Wow, when I get to my goal weight, things will be better in my life — better at work, my romantic situation, I’ll have a great social life,’” Rydin-Gray says. “Then when we get to the maintenance phase, we realize life is pretty much the same as when it was when we were heavier.”
4. TURN TO YOUR SUPPORT NETWORK
一件事可以帮助我们所有人保持乐观的前景和管理压力 - 以及减轻体重— is a strong support network. Having people you can turn to provides accountability and helps you stick to your healthy lifestyle. “You need supportive people who can lift you up and bring you back to feeling confident,” Rydin-Gray says.
尤其重要,任何人分享a kitchen with is on your side. “It’s so difficult to overcome a cookie habit when the person you live with has cookies every night,” Fear says. Beyond that, your support system can be anyone from friends and coworkers to dietitians and online communities. “Many people don’t have an in-real-life circle of friends that encourage them to be kind to themselves or try a new vegetable recipe,” Fear adds. So if you can find that virtually, take advantage of it.
No matter what, know youcankeep the weight off. “There’s a mindset shift where taking care of yourself feels better and more important than giving in to any cravings or slacking off,” Rydin-Gray says. That may sound crazy when you start the weight-loss journey, but once you reach your goal and feel how good it feels, you’ll know it’s better than any ‘high’ a food can give you.
