It’s been said over and over again. Losing weight is difficult, frustrating, and often a daunting task. So you don’t need to add to the frustration by doing things that will make losing weight even more formidable. There are two common things that you may be doing right now that could be sabotaging your weight loss efforts; weighing yourself too often/too soon and giving up too early.
A proper exercise program should include aerobic exercise and weight lifting. Weight lifting increases muscle mass which will result in a temporary weight gain. After all, muscle weighs more than fat. But after a short period of time, the extra weight should start coming off. The new muscle will boost your metabolism, increasing the rate at which your body burns fat and calories. But the weight loss, even with an aggressive exercise program takes more than just one week to produce results.
Weighing yourself too soon and too often can be discouraging. Losing weight is an ongoing process. It doesn’t happen immediately and it certainly doesn’t happen quickly. The amount of weight you lose depends on your metabolism, your diet, and your exercise program. If you weigh in too much you may become discouraged. Try not to weigh yourself for the first month after you begin your weight loss plan. And then try to only weight yourself every two to four weeks.
Giving up is an all too common reaction after you ‘cheat’ on your diet or when exercising becomes too overwhelming. You think you’ve blown any hope of weight loss so what is the point of continuing. Don’t give up. Give yourself the time you need to lose the weight. So you ate a candy bar after lunch or gave in to a craving and ate a banana split. Don’t let that one diet slip or missed exercise session make you waste all of the other efforts you made and all the other times you didn’t give in. As time goes on it will become easier to battle your cravings and to push your body to exercise.
Losing weight isn’t the result of a temporary life change. Losing weight is the result of a permanent lifestyle change that will seem strenuous at first but, after a relatively short period of time, it will get easier. You just need to get used to the changes. If you allow more time between weigh-ins you will see bigger results and suffer less frustration. If you understand that even the most health conscious person is subject to cravings, you may not be as hard on yourself when you give in to one.
For those of you that are fans of the show “Biggest Loser” you should know that the people work out hard and stick to a permanent diet change. The weight loss results they achieve are due to hard work and the knowledge and encouragement of experts. Don’t give up on yourself or your weight loss goals. For every slip up you suffer, remind yourself of all the times you didn’t slip up and give your self credit for all of your hard work and determination. Losing weight isn’t easy. You should pride yourself on each accomplishment, no matter how small.
译文:
你做了啥了让“减肥”变成“越减越肥”？
这个问题已经是老生常谈了。减肥是个费劲且令人沮丧，甚至失去信心的艰巨任务。所以，你就别做那些会打击自己的事了，免得让减肥变得更加不好对付。而你手头可能就正做着两件会让你减肥失败的事：过于频繁或心急的称重，以及过早地放弃减肥计划。
适当的健身应该包括有氧运动和举重。举重会增加肌肉群数量，导致体重暂时性的上升。毕竟，肌肉的分量重于脂肪。但是在一小段时间之后，增加的体重就开始还原。新生肌肉会促进你的新陈代谢，加速脂肪和卡路里的燃烧。但是，即使你有一个高强度的健身计划，也至少需要一周时间才能看到减肥效果。
过于心急和频繁的称重会让你受到打击。减肥是个持续性的过程，不会立杆见影，其效果取决于你的新陈代谢、饮食以及健身计划。倘若过于频繁地测体重，就会让自己心灰意冷。试着别在施行减肥计划的第一个月测体重，之后，则每两到四个月再测一次吧。
当你让饮食计划成为一纸空文，或是锻炼量大到几乎无法承受时，放弃减肥就再正常不过了。你觉得减肥已经完全没了指望，坚持的念头也不翼而飞。别放弃，给自己足够的时间减肥。你不就是在午饭后吃了块糖果，要么就是抵挡不了香蕉船的诱惑么？别让你的一餐之差或是一段时间没锻炼就让先前的努力与坚持都付诸东流。随着时间的推进，战胜美食诱惑和鞭策自己锻炼会愈发简单。
减肥可不是短期生活改变的结果，它来自生活方式的永久性变更。刚开始减肥非常费劲，但是在一段相对比较短的时间之后，减肥就会变得省事。你要做的就是习惯这些改变。你测体重的间隔越长，就会看到越大的效果，人也就越有信心。你要是知道再关注健康的人也很难抵御美食诱惑，当你抵御不了时，也就不会对自己那么苛刻了。
电影《减肥达人》的影迷们应该知道片中人物为了瘦身那是相当的努力，并且严格遵守永久性的饮食改变。他们的减肥成果与自身的努力以及专家的知识和鼓励是分不开的。不要放弃自己和减肥计划。面对减肥中的差错，用曾经所有的坚持来勉励自己，并且要对自己的辛勤和坚定多一些信心。减肥不易。不论进步多微小，你都该为自己取得的成果而感到骄傲！