如何养成更理智的减肥心态

如何养成更理智的减肥心态

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.

大约10年前，我想减肥。所以我找到了这个卷心菜汤食谱。一周两次，我会一整天都吃卷心菜汤--早餐，午餐和晚餐。在那之后，我没有达到我的目标体重。我瘦了一些，但是吃了这个卷心菜汤就快把我逼疯了。过了一段时间，我放弃了，我失去的体重又回来了。

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.

这让我想到了这一点：我们很多人认为减肥的方式完全是适得其反的。这里有一些关于以不同的方式减肥的小贴士--一种更健康的方式--可能会帮助你实现并保持一种更健康的生活方式，同时对自己更友善一些。

1. Forget about short-term crash diets.

忘掉短期速成节食吧。

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.

减肥有一个典型的模式。如果你曾经节食过，你可能已经经历过了。基本上，人们会在最初的四到六个月内减肥，然后进入平衡期。然后慢慢地，他们开始恢复失去的部分或全部体重。有时他们最终会比开始时更重。

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，人们在严格控制饮食后往往会反弹——即使这种饮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.

与其让自己挨饿或只吃婴儿食品或葡萄柚汁(唉，这两种都是流行的节食法)，不如做出你真正喜欢并愿意长期坚持的改变。

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，如果你不喜欢每天的动感单车课，那早上长时间的散步呢?或者，如果你实在离不开甜食，你能在餐后吃一小块黑巧克力吗?

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

不要以体重为目标。相反，关注行为目标。

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.

我们的身体，我们的基因，我们的工作要求，我们的环境和我们的照顾责任都是不同的。所有这些都会影响我们减肥的努力——在很多情况下，这些都是我们无法改变的因素。因此，在体重秤上瞄准一个特定的数字会让我们很多人失败。

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.

班尼特给了他的病人一个简单的变化列表供他们选择。例如:停止消费含糖饮料，减少酒精的摄入，避免没有营养价值的零食，停止快餐。他说:“如果你每天吃四到五个这样的食物，那么你每天就会摄入接近500卡路里的热量。”

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

不要试图一下子改变你的行为。相反，从小处着手，让这些变化滚雪球般扩大。

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，也许你可以少吃一些食物。几年前，我开始追踪食物。我很快意识到，我每天早上都会往咖啡里倒入大约400卡路里的奶油。这是一个真正的顿悟，所以我减少了，最终意识到只要一勺就足够了。

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标。你可以自己做饭，也可以在放学后和孩子一起跑马拉松或踢球。

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

研究表明，少量的减肥可以带来巨大的健康益处。

"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."

班尼特说:“减轻3%的体重确实能有效地改善你的健康。”“它可以改变你的血压。它可以改善你的糖尿病。它可以防止糖尿病前期变成糖尿病。它可以降低你的胆固醇。因此，即使是比大多数人想象的更小的体重下降也会对健康产生有意义的影响。我认为这是一场真正的胜利。”