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瘦身药-14位国外瘦身达人教你怎样跳出黑眼圈

时间:2022-08-06人气: 作者: 147小编

With all of the hype that goes into promoting weight-loss pills, diet programs, and the miraculous benefits of bone broth, it can be easy to let weight-loss myths get in the way of what you actually need to know to drop unwanted pounds. To help trim the fat, people who have lost 50lbs or more shared the weight-loss advice that helped them reach their goals.

宣传品瘦身药、减肥餐,除了羽绉奇妙效用的电视广告层出不穷,你很难就沉沦在瘦身的神话传说里,而没去介绍除去黑眼圈须要或者说做些甚么。为的是帮更多的人瘦身,许多获得成功除去50磅(约23千克)或更多的人撷取了她们西凯努瓦县的实战经验和提议。

Dont expect a miracle

千万别期盼空前绝后

It probably took you a lifetime to reach the size you are now, and that means it might take years to become the healthiest version of yourself, says Alicia Marie, a holistic enthusiast who has dropped more than 100lbs. It may be a long time before you see physical changes -- but dont let that discourage you.

艾莉阿曼·马Rieumes是个根本就是的瘦身狂,她除去了100多磅。她说,可能将你用了这辈子的天数才达至那时的运动量,因而或许更要好几年就可以返回最身心健康的状况。可能将更要很久就可以看见皮肤上的许多变动,但千万别因而而灰心。

Dont go on a diet

千万别减肥

Embracing an eating plan specifically designed for weight loss is a temporary measure to a permanent problem. "A diet is something a person goes on, knowing there comes a time when they go off of it," says Randy Hartman, a reinvention coach who has lost more than 80lbs. "This only exacerbates the problems and ends in yo-yo weight loss. Its far better to embark on an eating plan that you can follow for the rest of your life. Consistency over the long haul is key."

遵守一个专门为的是瘦身而设计的减肥计划是在用暂时的办法解决永恒的问题。兰迪·哈特曼除去了80多磅,把自己塑造成了一个健身教练,她说:如果一个人坚持‘减肥’,那么他就知道总会迎来摆脱掉减肥的那一刻。这只会使问题加剧,最终运动量减了又长。如果能制定一个可以坚持这辈子的饮食计划会好很多。长天数坚持才是关键。

Dont be drastic

千万别太过猛烈

Instead of making lots of big changes, Becky Lehman, who, after losing 100lbs, is now a certified health coach, recommends making one small change a day to move yourself closer to your health goals and avoid becoming overwhelmed. "Drastic changes dont tend to stick, but the basic concepts of weight loss remain the same: move more, eat more vegetables, drink more water," she says. "Drinking one extra glass of water today will not cause the scale to drop 20lbs, but those small changes can add up to huge and lasting transformations."

贝基·雷曼曾跳出100磅的肉,那时已经是一名经过认证的健身教练,她提议说千万别做太多太大的改变,每天做一点小小的改变就能离你的目标运动量更近一点,避免被过重的任务压垮。她说:过度的改变往往不能持久,但瘦身的基本要义一直都没变:多运动、多吃蔬菜、多喝水。今天多喝一杯水并不能除去20磅的运动量,但聚沙成塔就会形成巨大持久的改变。

Make fitness a priority, but go slowly

把瘦身放在首位,但要慢慢来

Naomi Teeter, the blogger behind Inspire Transformation, knew it was a priority to make working out a habit when she began her weight-loss journey -- all in all, she lost 150lbs and has managed to keep 125lbs off for seven years. Yet she cautions against going too hardcore. "Too many people live by the philosophy, Go hard or go home, when it comes to fitness and beat themselves to the ground when they first start out, causing them to give up more easily," she explains. "Your workout doesnt have to be insane to be good."

内奥米·迪特是激发改变网站的博客博主,她在开始瘦身之旅的时候就知道,应该首先把健身作为一种习惯——总而言之,她除去了150磅,连续七年运动量保持在125磅以下。然而她很小心,防止自己走得太极端。她解释说:很多人瘦身的时候都信奉‘要么努力要么回家’这个理念,第一次开始的时候就因任务太重把自己打倒了,这样更难放弃。你健身不一定非要达至疯狂的地步才是好的。

Dont ban specific foods

千万别给具体的食物下禁令

Making certain foods off limits can tempt you even more -- and almost always leads to overindulging. According to Lehman, she eats chocolate "almost every single day," yet has still managed to keep the weight off. "Of course, willpower still comes into play here, but dont cut your favorite foods out of your diet completely."

把某些食物设在禁区会带来更大的诱惑——几乎总会导致暴饮暴食。据雷曼说,她几乎每天都吃巧克力而依然保持着运动量。当然,意志力在这里依然很重要,但千万别把你最喜欢的食物从饮食中完全删掉。

Recruit someone who will hold you accountable

找个对你负责的人

An accountability buddy doesnt necessarily need to be a workout buddy, but they do need to be someone you can talk to when youre feeling unmotivated and who can remind you of your original goal, says Kelsey Byers, lifestyle coach and fitness blogger behind Good Morning Fit, who has lost 50lbs. Byers husband helped her stick to her goals; social media can also help you find a supportive community if you dont feel like theres anyone nearby who can help you as you try to drop weight.

凯尔茜·拜尔斯曾除去50磅运动量,那时是生活方式指导教练和早安,健身网站的健身博主,她说,一个对你负责的朋友并不一定必须是与你一起健身的人,但是她们确实得是你可以倾诉的对象,在你丧失斗志的时候鼓励你,提醒你千万别忘了最初的目标。拜尔斯的丈夫帮助她坚持实现了目标;如果你觉得身边没人能帮助你瘦身,社交媒体也可以帮你找一帮人支持你。

Stop buying food products...

千万别再买加工食品了……

… and start buying whole foods. That means no more things in boxes, simple frozen meals, foods mushed into bar form, and so on, Marie says. Walk around the outside of the grocery store and dont mess with the inner isles. With the exception of dried beans and coffee, theres really not much you need in those aisles.

开始买天然食品吧。也就是说千万别买盒子包装的食品,简单的速冻食品,压成条状的食品等等,马Rieumes说。在杂货店的外围走一走就行了,千万别挤进货架里面,那儿也就有干豆子和咖啡可以买,别的你都不怎么须要。

Manage your emotions

管理你的情绪

Emotions can ruin your day, and subsequently any healthy progress youve made, Teeter warns. One bad day at work can lead to binge eating and drinking in front of the TV instead of preparing a nourishing meal and hitting the gym. When youre feeling bad, Teeter recommends paying attention to why you feel that way so you can comfort yourself in a more productive way, instead of stuffing yourself full of food until you cant move.

情绪会毁了你的一天,进而毁了所有你瘦身取得的进步,迪特警告说。某一天工作中心情不好,回家就会坐电视机前大吃大喝,而不会准备有营养的晚餐,去健身房锻炼。迪特提议,如果你心情不好,关注你产生情绪的原因,就可以更有效地安慰自己,而不是自己吃撑到走不动路。

Focus on feeling better, rather than what you see in the mirror

把注意力集中于更好的感觉上,而不是镜子里的自己

Sometimes "looking good in a bathing suit" isnt a big enough goal, at least not if you want to keep the weight off for longer than the warm summer months. "Its important to establish the reason why you want to get healthy. Maybe its for your kids or grandkids," Byers suggests. "Maybe you want to get healthy so you can have a family. No matter where you are in your journey, I encourage you to think about your personal why and post it on a vision board where you can see it every day."

有时候穿泳衣好看并不是个甚么远大的目标,至少如果你希望温暖的夏天过后仍能保持较轻的运动量的话,这算不上甚么。拜尔斯表示,设立一个你为甚么想瘦身的理由很重要。或许是为的是你的儿女或孙子孙女。或许你为的是生小孩而健身。无论你处在健身的哪一阶段,我都鼓励你思考一下你的‘为甚么’,把它贴在愿景板上,你每天都能看见它。

Track your progress with pictures

用照片记录进步

While its important to focus on how you feel over how you look, Byers also suggests taking pictures every week so you can visually track your progress. On a day-to-day basis, you might not notice the changes that a photo will capture. "The scale can be misleading -- it doesnt know if youre replacing fat with muscle," notes Byers. "The more muscle you have, the more toned you look as long as your nutrition is on point."

尽管重要的是关注你的感觉而不是外表,拜尔斯也提议每周拍张照片,就可以看见自己每次的进步。每天都拍照的话,你或许注意不到照片捕捉到的变动。拜尔斯注意到:变动幅度可以误导人,因为你不知道是不是肌肉代替了脂肪。只要你营养跟上,肌肉越多,你看上去就越健美。

Dont eat or drink anything handed to you through a window

千万别接受从窗户递过来的食物或饮料

Yes, even coffee. Get up and go inside to get your coffee if you want it that bad, Marie suggests. Better yet, go someplace where you can control how much sugar and cream goes into it.

是的,即使是咖啡。如果你实在想喝,站起来走进去拿你的咖啡,马Rieumes提议。如果你能去那种可以自己控制加多少糖和奶油的地方就更好了。

Step outside your comfort zone

走出舒适区

Embrace uncertainty, especially if you consider yourself a perfectionist. "Things will not always go your way, no matter how prepared you think you are," Teeter says. "Many folks throw in the towel after just one setback. But if you condition yourself to expect and embrace [setbacks], youll be far happier with yourself and the progress youre making -- even during the difficult times."

接受不确定性,如果你认为自己是个完美主义者就更要去接受。事情并不总是如你所愿,无论你觉得自己准备得多么充分,迪特说。很多人仅仅遇到一个挫折就认输了。但是如果你能调节自己,预料到(挫折)并欣然接受,那么你就会为自己和自己所做的进步而感到更加高兴——即使在困难的时候。

Eat a lean protein and complex carb during each meal

每顿饭吃富含精益蛋白质和复合碳水化合物的食品

For Byers, that meant lots of grilled chicken with sweet potatoes, grilled zucchini with asparagus, and meal-replacement shakes. "One of my favorite meals is scrambled egg whites with hash browns and green salsa mixed together," she says. "Another favorite is extra-lean turkey tacos on corn tortillas and avocado slices, plus salsa."

对拜尔斯来说,那意味着很多烤鸡肉加地瓜,烤西葫芦和芦笋,和正餐替代品奶昔。我最喜欢的菜之一就是炒蛋白,薯饼拌上绿色的洋葱汁,她说。另外喜欢的是精瘦火鸡肉玉米卷饼、鳄梨片加上洋葱汁。

Start today

今天就开始

The sooner you start, the sooner youll see results: "There will always be reasons to start tomorrow, or wait until your busy season is over," Lehman adds. "Fight through your excuses and do something right now."

越早开始,越早收到成效:总有明天才开始的理由,或者等到忙季结束,雷曼说。打败你的借口,那时就行动。

来自:VOA英语网文章地址:http://m.tingvoa.com/html/20160828/14-weight-loss-tips-from-people-who-have-lost-50-pounds-or-m.html

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