如果你曾经尝试过新年减肥，只能迅速迅速获得它，你并不孤单。事实是减肥很难，而且没有快速修复。营养师和营养学家知道这一切都来自咨询数百个失败的节食者。他们所知道的是，迅速变化很少持续，但较小的变化随着时间的推移而增加。以下是如何减肥的五个专家提示，并保持今年良好的效果。
尽管每个人都告诉你的，你不需要排毒
There are a number of programs that advertise the benefits of an "extreme洁净" for good health, but the truth is that you don’t need one. While it may not be as exciting, eating a healthy diet of lean protein, fruits, vegetables, whole grains, and healthy fats is the healthiest way to lose weight (and maintain it). The truth is that your肝and kidneys take care of all of your body’s detoxification needs, so there’s no need to follow any special diet in January or the rest of the year.
2. It May Sound Boring, but Small Changes Really Make a Big Difference
无论是跳过额外的饼干还是每日咖啡中的糖，看似small changes每天都可以加起来的重量变化。由于每周五百卡路里赤字导致大约1磅的损失，即使是几种变化也会产生瘦身效果。您将在2个甜甜圈等物品中找到五百卡路里，百吉饼，奶油芝士，2.5盎司的薯片，或巧克力Mocha拿铁。相当简单，对吧？
3. What You're Drinking Can Pack on the Pounds
不要忘记饮料会对减肥成功产生很大影响。每当尽可能选择低热量或无脂牛奶，水或SELTZER等热量或热量饮料。如果酒精是您的社交生活的一部分，那么难以完全弃权，因此可以做出更好的选择，并将自己限制在一个轻的酒精饮料，如葡萄酒闪闪发光，剩下的时间饮用水。当你喝水时也会有所作为。一种最近的研究展示在饭前30分钟饮用了16盎司的水可能有助于减肥。
你需要用自己保持真实and你吃了什么
我们都听过这样的说法,看到图片啊f people who've gone from a size 12 to a 2 in just six weeks. While it’s natural to want these quick results, the fact is that the best type of weight loss is gradual. According to the Centers for Disease Control, a健康的减肥率为1-2磅per week. So, keep this in mind when setting your weight loss goal. Setting a realistic goal can keep you from feeling frustrated along the way. “Keeping it real” is important when choosing food, too, so opt for whole, unprocessed foods as often as you can.
5. Some Gimmicks Just Might Work
如果你完全掀起了碳水化合物，只吃了空腹的果实，或整天在体重减轻的名字上全天候葡萄柚，你一直在一个FAD饮食。许多diet plansare based on gimmicks, or little tricks that are supposed to help you be successful, but often don’t work. But the truth is that some of these gimmicks can work for some people. So if eating vegan for most of the day or not eating after 8 o'clock has worked for you in the past, then go with it! You don’t have to follow every aspect of a diet plan in order to be successful. A word of caution though: Some gimmicks go too far. If a diet plan permanently eliminates a whole food group or has you living on a diet of celery sticks and grapefruit, then look for a plan that is more well-rounded.
