Keeping a Healthy Body Weight
Maintaining your ideal body weight is tough, no matter where you are in your weight loss journey.
Extra pounds can mean a higher risk for many serious health problems, 包括心脏病, 中风, 高血压, high cholesterol 和 diabetes.
如果你超重, losing even a few pounds can improve your health, so every step in the right direction counts!
When your weight is in a healthy range:
- Your body more efficiently circulates blood.
- Your fluid levels are more easily managed.
- You are less likely to develop diabetes, 心脏病, 某些癌症, 胆结石, 骨关节炎, breathing problems 和 sleep apnea.
- You may feel better about yourself 和 have more energy to make other positive health changes.
Losing weight isn’t easy, but there’s no doubt it’s worth it. It sounds simple enough: To lose weight, you need to burn more calories than you eat. And to stay at a healthy weight, you need to balance healthy eating 和 physical activity. Most fad diets 和 quick weight loss schemes don’t work, because they don’t help you learn how to maintain a healthy weight over the long haul.
There’s no “secret” to success, but there are a few basic steps to losing weight you can take.
保持体重
好吧，你瘦了一些. 现在你可以放松了，对吧? 别着急! Maintaining weight loss can take just as much effort as losing it. 以下是一些建议:- 了解你的触发因素， roadblocks 和 favorite excuses. 我们都有!
- 别自欺欺人了. 这是一项长期的努力. The first year or two after significant weight loss may be the hardest. If you can stick it out, you’re more likely to make it in the long run.
- 向他人学习 who’ve succeeded 和 follow their example.
- Make sure you have a social support network of friends, family 和 health professionals who will support your new healthy habits.
- Find healthy ways to motivate 坚持下去.
- 在一天结束的时候，由你决定. Hold yourself accountable for the decisions you make.
- 记住, you can’t do it by dieting alone. For people trying to keep weight off, exercise is even more essential. The 美国心脏协会 recommends 150 to 300 minutes of physical activity a week to keep those extra pounds from creeping back.
反复无常
A lapse is a small mistake or slip into old habits. This can happen when you have a bad day 和 overeat or skip your workout. A relapse is when you go back to old habits for several days or weeks.
Remember that having a lapse or relapse is not failing. 你可以回到正轨. 试着寻找新的, healthier ways to h和le life’s stresses besides overeating or becoming one with your couch. Take a walk, talk with a friend or do something to help someone else. 不要放弃!
