9你不必做的事来减肥

运动本身不是减肥的关键。事实上,一个2016年的研究发表在《当代生物学》杂志上显示我们的身体适应更高水平的活动,导致体重下降,甚至逆转,几个月后。“锻炼不是减肥公式的一部分,”温迪Scinta说,医学博士肥胖医学协会,当选总统。“减肥是所有进入你的嘴。”But don't let that stop you from working out. While exercise — especially strength training — won't technically drop the number on the scale, it can help you look slimmer, since muscle is denser than fat. Plus, exercise is important for your overall health.

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相信任何一个产品都可以毫不费力地帮你减肥通常涉及噱头商业信息广告,迈阿密Pilates老师优雅阿尔宾说。“不要把钱浪费在答应你减肥的产品,而没有努力。人体不应对技巧。”Instead, focus on tried-and-true habits of healthy diet and regular exercise, she says. "It always comes back to the ratio of calories consumed versus calories burned." Ditto for workout routines. Instead of relying on a single type of exercise, cross-train by trying various ones. "The more you try, the more likely you will find a routine is that is fun and motivating for you," says Albin.

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精益,意思是,定义良好的abs的同义词是一个健康的身体,但追求的人是不会让你的动机从长远来看,健身教练恩典阿尔宾说。成功减肥的人”一个共性的生活:他们对整体健康而不是严格的审美津贴馒头和六块。”Exercise does more than flatten your abs and build your biceps. Exercise strengthens your heart, improves posture, increases bone density and generates endorphins in the brain, Albin says. "Likewise, a healthy diet is not just for looking good. Nutritious food wards off chronic illness and provides energy."

无谷蛋白饮食通常被作为一个减肥的好办法,但这不是真的,纽约市——金伯利赫汉森说医生专攻饮食失调和身体形象。“无谷蛋白饮食只是gluten-related障碍患者健康,等腹腔或麸质不耐症”。Those with celiac disease require a gluten-free diet because gluten causes an adverse, autoimmune reaction in the body that damages intestines and can lead to serious health problems. Gluten alone does not designate an unhealthy diet, Hershenson says. "The overall food choices one makes within the diet, whether it's gluten-free or not, are what is important."

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保存热量,不吃早餐或午餐,倒是很容易引火烧身,不是推荐的减肥策略,理查德-威尔科克说,运动生理学家、私人教练、力量和体能教练。“这是最糟糕的事情你可以做。只要你不吃,你会饿。饥饿引起易怒和缺乏的浓度可能会影响你的工作和个人生活以及让你更有可能吃零食或吃得过饱。”Wilcock suggests eating five small meals a day. "This keeps you full, boosts your metabolism and reduces your snack intake." Be sure to keep portions small and focus on nutrient- and fiber-rich vegetables to keep you full between meals.

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食物不一定会帮你减肥,因为它含有蛋白质,运动生理学家理查德-威尔科克说。“蛋白完全相同数量的卡路里的碳水化合物(每克4卡路里),和高蛋白的食物或产品并不意味着它也不是高糖。我经常看到蛋白质棒,有更多的卡路里比一块巧克力。”In terms of losing weight, it doesn't matter what combination of nutrients you take in, as long as the amount of calories consumed in a day is less than you burn, he says.

许多饮食计划禁止水果由于他们的糖含量,但这并不认为糖的类型包含在水果,瓦莱丽Orsoni说,营养师,健康专家和创始人LeBootCamp.com。“关于这个糖影响血糖水平基于水果的纤维和水分含量。果糖,水果中的糖,实际上是由人体吸收缓慢,不会引起血糖上升。”Plus, fruit's fiber further helps slow down the absorption of carbohydrates during digestion, helps lower cholesterol and curbs hunger. "Fruit is therefore not a hindrance to weight loss at all, but can facilitate it," says Orsoni.

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禁止黄油和所有的脂肪和选择脱脂版本的你最喜欢的食物可以让你感觉剥夺。“研究表明,节食者最有可能保持节食如果他们得到修复脂肪,“营养学家瓦莱丽Orsoni说。“否则身体感觉剥夺,并保持正轨证明非常困难,节食者最终辞职。”Instead of going fat-free, Orsoni suggests enjoying the natural, "real" versions in moderation — you'll be more likely to stay on the path to successful and permanent weight loss. "Also, manufacturers of fat-free products tend to compensate for the lack for fat with lots of sugar," she says. "So the fat-free saving grace ends up working against you."