減肥經(jīng)驗(yàn)分享

1、減肥經(jīng)驗(yàn)分享01Hideyourscaleandmirror收起體重秤和鏡子"Ihidmyscaleandmymirrorforthefirstmonth.ThishelpedmetofocusmoreonwhatmybodyistellingmelessonanumberorhowIlooked.開始減肥的第一個(gè)月，我把體重秤和鏡子都收了起來。這樣可以把我的注意力集中到我的身體上，而不是冷冰冰的數(shù)字。"Partofthereasonmyweightyo-yoedsomuchinthepastwasbecauseIwasn?tseeingresultsfastenough,

2、soIwouldgiveup.以前我減肥總是減不下來，因?yàn)槲覝p肥時(shí)總是想一蹴而就，短時(shí)間內(nèi)見不到效果就馬上放棄了。"ThishelpedmetostickwithmygameplanbecauseIcouldn?tseewhatwasphysicallyhappeningtomybody.”而收起了體重秤和全身鏡我就可以堅(jiān)持下來，因?yàn)槲覜]法看到自己體型的變化?！盤ennyN.,31歲（4年多減掉80磅）02Justgetthroughoneworkout確定一種鍛煉方法弁堅(jiān)持下去“Aspainfulasthewas,itfeltinvigorating,soIdecidedtosta

3、rtmythirdattemptontheCouch-to-5Kprogram.Thiswasmythirdattemptatstartingthisprogram.雖然跑步很辛苦，但我感到自己充滿了活力，所以我第三次拾起了我的，五千米跑步計(jì)劃?“Ihonestlydidn?thaveanygoalsinmindotherthantocompletetheCouch-to-5KprogramIhadnotcompletedtwicebefore.”我的腦海里只有一個(gè)念頭，那就是完成我的五千米計(jì)劃，而不是像前兩次那樣放棄。”JasonNelson,42歲（約1年減掉74磅）03Orsetaeas

4、ygoal給自己定個(gè)容易點(diǎn)的目標(biāo)“Atthebeginningofmyjourney,Istartedsmall:Iwalkedonthetreadmillfor20minutesandslowlystartedincreasingthetime.剛開始減肥時(shí)，我給自己定的目標(biāo)很低：在跑步機(jī)上堅(jiān)持20分鐘。“Afterfourmonths,IusedothermachinesliketheellipticalandtheStairmaster.”然后再慢慢延長(zhǎng)這一時(shí)間。四個(gè)月后，我改用了其他健身器材，比如橢圓健身機(jī)和樓梯機(jī)?！盇shaHussein,30歲（約14個(gè)月減掉70磅）04Learn

5、howmanycaloriesareactuallyinthefoodsyoueat計(jì)算自己每天攝入多少卡路里“Idecidedtotakecontrolby,firstofall,loggingallthecaloriesIwasputtinginmybody.ItquicklymademerealizehowmuchIwaseating.我通過計(jì)算自己攝入多少卡路里來控制體重，其中包括我每天吃進(jìn)的食物、喝進(jìn)的飲料?！癐treallyhelpedtounderstandwhatfoodsIwasputtingintomybodyandWHYthingsaresogoodforme.”我很快就

6、弄清楚了自己每天吃進(jìn)了多少東西。這種方法不但讓我弄清自己都吃了什么，還讓我吃得很健康?！盝azmineFedora,25歲（4年多減掉50磅）05Takeabreakfromsugar不吃含糖食物“Icutoutallsugar.Iwentthroughaveryroughinitialwithdrawalperiod.Butastheweekswenton,itgoteasier.我停掉了所有含糖食物。停止吃糖的最初那段時(shí)間真的很痛苦。但是堅(jiān)持了幾個(gè)月后就沒有那么痛苦了。Istoppedeatingjunkandbeganeverydaywithtwoeggsforprotein.Iates

7、aladsforlunchandonlymeatandvegetablesfordinner.”我也不再吃垃圾食品了，每天早上我都會(huì)吃兩個(gè)雞蛋來補(bǔ)充蛋白質(zhì)。中午我吃的是沙拉。晚上我只吃肉和蔬菜。”一KellyCrosby,33歲（8個(gè)多月減掉58磅）06Writealettertoyourselfaboutwhyyouwanttoloseweight.寫信提醒自己為什么減肥“IwrotemyfutureselfaletterincaseIeverneededmotivation.IwasashonestasIcouldeverbe,andtheletterwasheartbreaking.我給

8、未來的自己寫了封信，以防自己某一天會(huì)堅(jiān)持不住。我在信里寫了很多大實(shí)話，整封信有種催人淚下的效果?！癏owever,tiwasreal,andIneededitmanytimes.Itypedthisoriginalletteroutinablogpostaboutayearlater,alongwithareply.”事實(shí)證明我的做法真的很有預(yù)見性，我真的有好幾次差點(diǎn)泄氣。大約一年后我把這封信發(fā)在了我的博客上，還給自己寫了封回信?！币籗arieBronish,25歲（18個(gè)月減掉95磅）07Challengeyourselftogiveupdessertforaperiodoftime.堅(jiān)持一

9、段時(shí)間不吃甜品“Ibeganbychangingmydailyroutine.Forinstance,insteadofmakingdailypilgrimagesovertothegasstationacrossfrommydormtogeticecream,Icompletelystoppedgoingthereforafewmonths.我調(diào)整了我的生活習(xí)慣。比如我以前每天都會(huì)去我宿舍對(duì)面的加油站買冰淇淋吃，后來我好幾個(gè)月都沒去了。“Next,IfoundthingsthatIcouldreplacedessertwith.Itwasnoteasyatfirsttoswitchfromi

10、cecreamtoeatinglow-fatyogurtandfruit,butafteramonthwithoutdessert,IfoundthatIstartedtocravethetasteofthesehealthierfoodoptions.”此外，我還找到了一些食物來代替甜品。我開始用低脂酸奶和水果來代替冰淇淋，剛開始真的很不容易，但堅(jiān)持了一個(gè)月不吃甜品后，我發(fā)現(xiàn)我開始喜歡吃這些健康食品了。”DanCaseJr,21歲（1年多減掉60磅）08Walkeverywhere盡量步行“Thevery,veryfirstthingIdidwasjuststartwalkingeveryw

11、here.Ihadtostartsmall.Icouldbarelygoupaflightofstairsorevenwalkablockwithoutgettingbreathless,butIknewithadtobedone.我減肥時(shí)最開始采取的辦法就是盡可能地步行。一開始我只能走很短一段路。一段樓梯甚至一條街的距離都差點(diǎn)讓我喘不過氣來。但我知道我必須得堅(jiān)持下去“Istoppedtakingthebus,Istoppeddriving,Istoppedtakingcabs.Iwas400poundsandcouldbarelydothatwithoutgettingtired,orout

12、ofbreath,buteventuallyithelpedmebuilduptomore.”于是我出門不再搭公交車，也不自己開車或打車。當(dāng)時(shí)我體重有足足400磅,我常常氣喘吁吁，累得不行。但這讓我得到了鍛煉，讓我走得越來越多?！盡ichelleM,30歲（兩年減掉200磅）09WorkoutwithaWii邊玩游戲邊減肥“Iwastooembarrassedtogotomygymandtakeaclass,andIheardaboutreallygoodresultsfromZumba,soIboughtthegameformyWii.Iplayedathome,workingoutfive

13、tosixdaysaweek.我這人不太好意思去健身房上課，但我聽說跳尊巴舞對(duì)減肥很有幫助，所以我在我的Wii游戲機(jī)上下載了一個(gè)尊巴舞游戲，并跟著跳起來。我每周在家跳個(gè)五六次?！癉ancingwiththeZumbawasreallyfun,especiallywhenitwasasongthatIkneworliked.Thegamemadeitseemmorelikeyouweretryingtobeatalevelasopposedtoexercising.”跟著這個(gè)游戲跳舞真的很有意思，特別是當(dāng)我發(fā)現(xiàn)其中有些音樂是我聽過的，有的還是我很喜歡的。玩這個(gè)游戲時(shí)看起來更像是在練級(jí)，而不是在鍛煉?！盢adiaG.,27歲（3年多減掉150磅）Curbyourfast-foodhabitandlearntocook,少吃快餐多做飯Istartedcookingformyself.Itwassoeasilyavailableandcheap.Iwaslazyanddidn?treallyknowhowtocook.Ithoughtfoodthatwascookedathomewasmostlikelyg