Part 5 How to Lose Weight 减肥方法

    To permanently lose weight you need to commit to making some changes in your life. Here are some suggestions to help you begin an effective weight loss routine:

    Expectations: 

    Everyone wants immediate results. This is not going to happen. Long term weight loss takes time and once you have achieved it the benefits will make all the effort seem worthwhile. Before you embark upon your new healthy lifestyle think about these questions:

    Why do I want to lose weight? What are the benefits of losing weight? What are the challenges to losing weight?

    Answer these questions and carry them with you. This will help you through the more difficult times.

    Below are some ideas to help you out:

    I want to lose weight to … be healthier /be more energetic /wear smaller clothes /get dressed more easily /feel comfortable in a bathing suit and so on.

    Your weight loss goals are personal to you. When you set your goals, choose targets for each week and month.

    Remember you should lose weight gradually. Weight gain happens over a long period of time so you cannot expect to lose your excess weight overnight. Slow, steady weight loss helps your body adjust to the amount of food you are eating.

    Create a Healthy diet:

    Healthy eating is enjoyable! But be realistic. Changing your eating habits takes time.

    1. Make a new change every week
    No-one can change everything overnight. Try to make one new change every week, and one that you can live with! For instance, if you do not eat fruit often during the day, start by adding one piece of fruit every day. Concentrate on a few hours of your day first. If you find the last two hours of the day are when you eat the most, decide on small changes that you can make during this time.

    2. Adopt a healthy diet
    The food pyramid shows you what proportions you should have from the different food groups. The base should be carbohydrates; bread, cereals, rice and pasta. These foods you can eat often every day. The top of the pyramid; fat, oils and nuts, are to be used sparingly, because they contain a lot of fat and calories.

    3.Three Meals Every Day
    Try to eat three meals every day - breakfast, lunch and dinner. To skip meals is not a good way of losing weight, because it often makes you so hungry that you over-eat at the next meal. Also, your metabolism will slow down if the time between meals is too long. Therefore, try to aim for a regular eating schedule. This does not necessarily mean eating at conventional times, but rather that you should find a schedule that works for you.

    Increase Your Everyday Activity:

    Even small increases in activity will help you to lose additional weight. Think about what you do every day and how you can increase your physical activity.

    Here are some ideas: Walk short distances instead of driving /Climb the stairs instead of taking the elevator /Park farther away from store entrances /Clean one part of your home every day /Use fewer labour-saving devices, such as television remote, electric mixer or riding lawnmower. Try gradually increasing to 30 minutes of physical activity each day. One way to do this is to divide your activity into shorter sessions throughout the day. For example, take three 10-minute walks instead of one 30-minute walk. You will be amazed how these small changes can help you.

    减肥的方法多种多样，这里我们告诉大家三条减肥的总原则，第一个就是要下定决心，给自己设定目标，并告诉自己一定要坚持。

     第二点就是调整自己的饮食结构，健康并富有营养的饮食是减肥的基础，一味的节食只会给健康造成损害。

    最后就是要加大运动量，健康饮食加上运动，想不瘦都难。