如何養(yǎng)成更理智的減肥心態(tài)

如何養(yǎng)成更理智的減肥心態(tài)

About 10 years ago, I wanted to lose some weight. So I found this cabbage soup diet. Twice a week, I would just eat cabbage soup all day long — breakfast, lunch and dinner. And after all that, I didn't reach my goal weight. I lost some weight, but eating this cabbage soup just drove me nuts. After a while, I gave up, and the weight I'd lost came back.

大約10年前，我想減肥。所以我找到了這個(gè)卷心菜湯食譜。一周兩次，我會(huì)一整天都吃卷心菜湯--早餐，午餐和晚餐。在那之后，我沒(méi)有達(dá)到我的目標(biāo)體重。我瘦了一些，但是吃了這個(gè)卷心菜湯就快把我逼瘋了。過(guò)了一段時(shí)間，我放棄了，我失去的體重又回來(lái)了。

Which brings me to this: The way many of us think about weight loss is totally counterproductive. Here are some tips on approaching weight loss in a different way — a saner way — that might help you achieve and maintain a healthier lifestyle while being a little kinder to yourself.

這讓我想到了這一點(diǎn)：我們很多人認(rèn)為減肥的方式完全是適得其反的。這里有一些關(guān)于以不同的方式減肥的小貼士--一種更健康的方式--可能會(huì)幫助你實(shí)現(xiàn)并保持一種更健康的生活方式，同時(shí)對(duì)自己更友善一些。

1. Forget about short-term crash diets.

忘掉短期速成節(jié)食吧。

There's a typical pattern to weight loss. And if you've ever gone on a diet, you've probably experienced it. Basically, people lose weight for the first four to six months, and then they hit a plateau. And then slowly, they start to regain some or all of the weight they lost. And sometimes they end up heavier than they started.

減肥有一個(gè)典型的模式。如果你曾經(jīng)節(jié)食過(guò)，你可能已經(jīng)經(jīng)歷過(guò)了?；旧?，人們會(huì)在最初的四到六個(gè)月內(nèi)減肥，然后進(jìn)入平衡期。然后慢慢地，他們開(kāi)始恢復(fù)失去的部分或全部體重。有時(shí)他們最終會(huì)比開(kāi)始時(shí)更重。

Research suggests that people tend to rebound after being on a really strict diet — even if that diet is more balanced than an all-cabbage approach.

研究表明，人們?cè)趪?yán)格控制飲食后往往會(huì)反彈——即使這種飲食比只吃卷心菜更均衡。

Instead of starving yourself or eating nothing but baby food or grapefruit juice (both, alas, are actual fad diets), make changes that you actually enjoy and want to stick with over the long haul.

與其讓自己挨餓或只吃嬰兒食品或葡萄柚汁(唉，這兩種都是流行的節(jié)食法)，不如做出你真正喜歡并愿意長(zhǎng)期堅(jiān)持的改變。

So if daily spin classes aren't your thing, how about long morning walks? Or if you just can't quit dessert, can you learn to be satisfied with a small piece of dark chocolate as a post-dinner treat?

所以，如果你不喜歡每天的動(dòng)感單車(chē)課，那早上長(zhǎng)時(shí)間的散步呢?或者，如果你實(shí)在離不開(kāi)甜食，你能在餐后吃一小塊黑巧克力嗎?

2. Don't aim for weight goals. Instead, focus on behavioral goals.

不要以體重為目標(biāo)。相反，關(guān)注行為目標(biāo)。

Our bodies, our genes, our job demands, our environments and our caregiving responsibilities are all different. All of that can affect our weight-loss efforts — and in many cases, they are factors we cannot change. So aiming for a specific number on the scale can set a lot of us up to fail.

我們的身體，我們的基因，我們的工作要求，我們的環(huán)境和我們的照顧責(zé)任都是不同的。所有這些都會(huì)影響我們減肥的努力——在很多情況下，這些都是我們無(wú)法改變的因素。因此，在體重秤上瞄準(zhǔn)一個(gè)特定的數(shù)字會(huì)讓我們很多人失敗。

Bennett gives his patients a simple list of changes to choose from. For example: stop sugary beverage consumption, reduce alcohol intake, avoid snacks with no nutritional value, quit fast food. "You do, like, four or five of those, and you'll get pretty close to [a] 500-calorie deficit each day," he says.

班尼特給了他的病人一個(gè)簡(jiǎn)單的變化列表供他們選擇。例如:停止消費(fèi)含糖飲料，減少酒精的攝入，避免沒(méi)有營(yíng)養(yǎng)價(jià)值的零食，停止快餐。他說(shuō):“如果你每天吃四到五個(gè)這樣的食物，那么你每天就會(huì)攝入接近500卡路里的熱量。”

3. Don't try to overhaul your behavior all at once. Instead, start small and let those changes snowball.

不要試圖一下子改變你的行為。相反，從小處著手，讓這些變化滾雪球般擴(kuò)大。

For instance, maybe there's a food you can cut back on. A couple of years ago, I started food tracking. I quickly realized that I was pouring about 400 calories' worth of creamer into my coffee every morning. That was a real epiphany, so I cut back and eventually realized just a spoonful was enough.

例如，也許你可以少吃一些食物。幾年前，我開(kāi)始追蹤食物。我很快意識(shí)到，我每天早上都會(huì)往咖啡里倒入大約400卡路里的奶油。這是一個(gè)真正的頓悟，所以我減少了，最終意識(shí)到只要一勺就足夠了。

Small goals are going to look different for different people. It could be cooking most of the food you eat yourself or running a marathon or playing kickball with your kid after school.

不同的人有不同的小目標(biāo)。你可以自己做飯，也可以在放學(xué)后和孩子一起跑馬拉松或踢球。

4. Studies show small weight losses can bring big health benefits.

研究表明，少量的減肥可以帶來(lái)巨大的健康益處。

"Weight loss of just about 3 percent of your body weight can really meaningfully improve your health," says Bennett. "It can change your blood pressure. It can improve your diabetes. It can keep prediabetes from becoming diabetes. It can reduce your cholesterol. So even smaller weight losses than most people imagine can really meaningfully affect health. And I think that's a real win."

班尼特說(shuō):“減輕3%的體重確實(shí)能有效地改善你的健康。”“它可以改變你的血壓。它可以改善你的糖尿病。它可以防止糖尿病前期變成糖尿病。它可以降低你的膽固醇。因此，即使是比大多數(shù)人想象的更小的體重下降也會(huì)對(duì)健康產(chǎn)生有意義的影響。我認(rèn)為這是一場(chǎng)真正的勝利。”