杞县御王府小区房价:减肥：怎样选择适合你的减肥方法

千万不要被一些减肥的小技巧所吸引。正确地评估节食计划，从中找到一个自己可以长期持续坚持的。

By Mayo Clinic staff

作者：Mayo诊所职员

When it comes to weight loss, there's no shortage of advice. Check any magazine rack or bookstore or surf the Internet, and you're bound to discover the latest and greatest weight-loss "cures," from diets that eliminate fat or carbs to those that tout injections or special supplements.

减肥这个话题，总是充斥着各种建议。不论你翻开杂志、走进书店、或是浏览网络，总是会看到那些最新、最棒的减肥“窍门”，从低脂节食，低碳水化合物节食到注射减肥针、特制减肥补充剂。

With so much conflicting advice and so many weight-loss options, how do you know which diet is best for you? Will a weight-loss plan leave you feeling hungry and deprived? Will it be unsafe for you? And which weight-loss programs really work — for you? Here's how to choose a weight-loss program that may be the last one you ever need.

这么多相互矛盾的建议，这样多减肥法可供选择，怎样才能知道哪种减肥食谱最适合你呢？减肥计划会不会让你觉得饥饿和，产生被剥夺感呢？减肥会不会危害到你的健康呢？到底哪一种减肥法才能对你真正有效呢？下面的小窍门可能帮你找到合适的终极减肥法。

Involve your doctor in your weight-loss efforts

向你的医生寻求关于减肥的帮助和建议

Ideally before starting a weight-loss program, talk to your doctor. He or she can review any medical problems you may have and medications that you take, and help you set weight-loss goals. You and your doctor can discuss what may be contributing to your weight gain — in rare cases, certain medical conditions or medications can cause unwanted weight gain, for example. And you can discuss how to exercise safely, especially if you have trouble or pain carrying out normal daily tasks.

最好在开始减肥计划之前，向医生咨询。他会检查你的病史，服用药物情况，帮助你制定减肥的目标。你们可以讨论哪些因素可以促进你的减肥效果。例如，在极少的情况下，特定的药物和治疗状态会导致体重增长。你还可以询问怎样健康安全地锻炼，特别是你觉得日常生活有障碍时。

Talk to your doctor about weight-loss plans you may have tried already and what you liked or didn't like about each of them. Be honest with your doctor about fad diets you may be interested in trying. Your doctor also may be able to direct you to weight-loss support groups or refer you to a registered dietitian.

Consider your personal weight-loss issues

考虑自己所面临的减肥问题

There's no single weight-loss diet that will help everyone who tries it. But if you consider your personal preferences, lifestyle and weight goals, you may be able to find or tailor a diet to suit your individual needs. Before starting another weight-loss program, think about these factors:

没有一个通用的减肥节食法可以帮助到所有的人。但是，在考虑你的个人偏好、生活方式和减肥目标后，你也许可以找到、调整一个节食计划，使它适合你。在开始一项减肥计划之前，请好好考虑以下因素

Past diets. Think about diets you may have tried before. What did you like or dislike about them? Were you able to follow the diet? What worked or didn't work for you on this diet? How did you feel physically and emotionally while on the diet?

过去尝试过的节食法。回忆你曾经尝试过的节食方法，思考以下问题。节食法的哪些部分是你喜欢的，哪些部分是你讨厌的？你能够坚持下去吗？节食法的哪些部分对你有用，哪些没有用？在节食时，你身体和情绪上是怎样的状态？

Personality. Do you prefer to diet on your own, or do you like getting support from a group? If you like group support, do you prefer online support or in-person meetings?

个性。你更倾向于哪一种方式：独自一人节食，或是从互助团体获得支持？如果你喜欢自助团体的方式，网上支持和私下见面这两种形式，你更倾向于哪一种呢？

Budget. Some weight-loss programs require you to buy supplements or meals, or to visit weight-loss clinics or attend support meetings. Does the cost of such programs fit your budget?

预算。有些减肥计划需要购买药片、减肥餐，或去诊所，参加减肥支持小组。这样的减肥计划是否符合你的预算呢？

Special needs. Do you have a health condition, such as diabetes, heart disease or allergies? Do you have specific cultural or ethnic requirements or preferences when it comes to food? These are important factors that should help determine which diet you choose.

特殊需求。你的健康情况是怎样的呢？是否患有糖尿病、心脏病，或过敏症呢？你的文化或信仰是否对食物有特殊的要求？这些重要的因素可以帮助你选择合适的节食法。

Look for a safe and effective weight-loss program

It's tempting to buy into promises of dramatic weight-loss results. Successful weight loss requires making permanent changes in your eating and exercise habits. For a safe and effective weight-loss approach, look for these features:

那些承诺具有奇效的减肥产品，往往具有诱惑性。成功的减肥要求饮食运动习惯的永久性改变。为了减肥的安全性和有效性，请关注那些减肥法是否具有以下特点：

Flexibility. Look for a plan that doesn't forbid certain foods or food groups but instead includes a variety of foods from all the major food groups. A healthy diet includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds — and even an occasional sweet indulgence.

灵活性。寻找一个不需要禁绝特定食物或某种食物的节食法，而且食物来源具有多样性。健康的饮食包括蔬菜、水果、谷物、低脂奶制品、瘦蛋白和坚果，甚至包括偶尔的甜食。

Balanced nutrition. A weight-loss plan should include proper amounts of nutrients and calories for your individual situation. Diets that direct you to eat large quantities of certain foods, such as grapefruit or meat, that drastically cut calories, or that eliminate entire food groups, such as carbohydrates, may result in nutritional problems, even if you take vitamins or supplements.

营养平衡。减肥计划应该包括符合你个人情况，保障适当的营养和能量的摄入。那些要求你食用大量特定食物的节食法（例如能量缺乏的水果、肉类），或者禁绝特定食物种类（例如碳水化合物）可能会导致营养问题，即使食用维生素片也无济于事。

Enjoyment. A diet should include foods you like and that you would enjoy eating for the rest of your life — not just for several weeks or months. If you don't like the diet, if it's overly restrictive or if it becomes boring, you're probably not going to stick to it.

愉悦感。节食食谱里应该包括你钟爱一生的食物，而不是短时间喜欢的。 如果你不喜欢这个节食食谱，如果它过于严苛或没有吸引力，你很可能会放弃。

Availability. If a diet plan doesn't feature foods that you can easily find in your local grocery store, it may be harder to follow.

便利性。如果节食食谱里的食物不是可以在当地商店简单买到的，那么会很难执行。

Physical activity. Every weight-loss program should include recommendations to increase physical activity. Exercise plus calorie restriction can help give you the weight-loss edge. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. And exercise is the most important factor in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

Steady pace. A slow and steady approach is easier to maintain and usually beats out fast weight loss for the long term. A weight loss of 1 to 2 pounds a week is the typical recommendation. In some situations, faster weight loss can be safe if it's done the right way — such as a very low calorie diet with medical supervision, or during a brief quick-start phase of a healthy-eating plan that offers lots of healthy and safe strategies at once.

稳定的节奏。缓慢而稳定的方法更容易保持，从长远效果来看通常比快速减肥法要好。一个星期减去1-2磅（ 0.5-1斤）是比较好的速度。在某些情况下，正确地快速减肥也是安全的。包括搭配医疗监视的低能量饮食，和包含众多安全健康技巧的短期快速的健康饮食计划。

Evaluate weight-loss programs

评估减肥计划

When it's time to think about a specific weight-loss plan to choose, take a closer look at it to learn as much about it as you can. Keep in mind that just because it's popular or your friends are doing it doesn't mean it's the best — or safest — weight-loss approach for you. So ask these questions first:

在挑选特定的减肥计划时，认真地阅读，尽可能地学习它。请记住，现在正在流行或是朋友采用过，并不表示对于你来说它是最好的，或最安全的减肥法。所以，请先思考以下问题：

What does it consist of? Does the diet plan provide general guidance that you can tailor and adapt to your situation, or does it require you to follow specific menus? Does it require you to buy special meals, supplements, drugs or injections? Does it offer online or in-person support? Is it something you can easily incorporate into your lifestyle? Does it teach you how to make positive, healthy changes in your life to help maintain your weight loss?

它包括哪些部分？这些节食计划是否有可供调整的使其适合你的总体的建议？或者它需要你遵循特性的菜谱？它是否要求你购买特定的营养餐、补充剂、药物或注射品？它是否提供在线帮助或个人咨询？你是否可以轻易地将它融入自己的生活？它是否教导你在生活上做一些正面的、健康的改变，从而坚持减肥？

Who's behind the diet? Who created the weight-loss plan? What are their qualifications and experience? Do they have solid research and science to back up their weight-loss approach? If you go to a weight-loss clinic, what expertise, training, certifications and experience do the doctors, dietitians and other staff have? Will their doctors or staff coordinate care with your regular doctor?

What are the risks? Could the weight-loss program harm your health? Are the recommended drugs or supplements safe for your situation, especially if you have a health condition or take medications?

有哪些风险？这个减肥计划会对你的健康有影响吗？推荐的药物或补充剂是否安全，特别是你如果有一些健康问题或是正在服用药物？

What are the results? What benefits does the weight-loss program promise? Does it claim that you'll lose a lot of weight in a very short time? That you can target specific problem areas of your body? Does it tout before-and-after photos that seem too good to be true? Does it help you adopt a lifelong, healthier approach to eating and exercise that will help you maintain weight loss permanently?

结果怎么样？改减肥计划承诺的效果是怎样的？它是否宣称可以在短时间减掉很多体重？或者它可以针对你身体的某一部位进行减肥塑身？它是否提供使用前后的照片进行对比，夸张其疗效？它是否能帮助你建立一个长期、健康的饮食锻炼方式，从而帮助你长期坚持？

Review common weight-loss approaches

评价常见的减肥方法

Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. It's more difficult to maintain weight loss permanently. Most people who keep weight off for the long term are those who adopt healthy-eating habits as part of their normal lifestyle and who also get regular exercise. Keep that in mind as you review these common approaches to weight loss, some of which combine several different dieting techniques.

大部分人可以通过任何控制能量摄入的减肥计划达到减肥的效果，至少短期是这样的。长期维持减肥状态更加困难。大部分长期维持减肥效果的人是那些将健康饮食习惯变成生活一部分，并且坚持锻炼的人。在阅读以下常见减肥方法时，请记住这句话。这些减肥法计划将不同节食技巧糅合而成。

Fad diets. Fad diets are diets that usually promise that you'll lose a large amount of weight in a short period of time, often without changing your eating habits or exercising. They may tout pills, supplements, skin creams, patches, fat blockers, special combinations of foods, or other diet aids. Fad diets, such as cabbage soup diets, grapefruit diets and lemonade diets, are popular because they may work for the short term — but you usually regain the weight once you stop the fad diet.

Glycemic index diets. Glycemic index diet is a general term for a weight-loss diet that uses the glycemic index to guide your eating plan. The glycemic index was originally developed to help improve blood sugar control in diabetes. The glycemic index classifies carbohydrate-containing foods according to their potential to raise your blood sugar level. Glycemic index diets are based on the premise that controlling blood sugar levels leads to weight loss. Examples of glycemic index diets include Nutrisystem, the Zone diet and Sugar Busters.

Lifestyle-change diets. These diets encourage you to permanently adopt healthy lifestyle changes that lead to weight loss and possibly better health. These diets are based on changing unhealthy habits and behaviors. The Mayo Clinic Diet, for example, is a habit-based approach to weight loss that emphasizes a lifelong way of healthy eating and regular exercise. The Mayo Clinic Diet has two phases that together help you establish healthy habits that you'll be able to follow for a lifetime. Another example of a lifestyle-change diet is the LEARN Diet Program, which focuses on five essential components of change — lifestyle, exercise, attitudes, relationships and nutrition.

改变生活方式的减肥法。这些节食法鼓励你采用健康的生活方式，从而达到降低体重、增进健康的效果。这些减肥法建立在戒掉不健康的行为习惯。例如，Mayo临床疗法就是一种习惯减肥法，强调健康饮食和日常锻炼。Mayo临床节食法包括两个阶段，帮助你建立终身适用的健康习惯。另一个例子是LEANR减肥计划，强调五种必要元素的改变，包括生活方式、锻炼、态度、人际关系、营养。

Low-carb or high-protein diets. Low-carb diets limit how many carbs you can eat every day, but the limit depends on the particular diet — some may be as little as 10 percent of standard dietary recommendations. Diets low in carbohydrates claim that excessive carbohydrates — especially sugar, white flour and other refined carbs — increase your insulin level, leading to blood sugar imbalances, weight gain and cardiovascular problems. While restricting carbs, some of these diets may allow you a large amount of protein and fat, a practice that some critics say can lead to nutritional deficiencies and other health problems. Examples of low-carb or high-protein diets include the Atkins diet, South Beach Diet and Protein Power.

Low-fat diets. Low-fat diets focus on cutting excess fat out of your diet, usually by limiting fat intake to about 20 percent of your total daily calorie intake. There's a perception that fat intake is largely responsible for being overweight or obese. But even a low-fat diet can lead to weight gain if you overeat and ignore the total calorie content. Too many calories from any source, including low-fat products, can add pounds or prevent weight loss. An example of a low-fat diet is the Ornish diet.

低脂肪节食法。低脂肪节食法主要是切断饮食中多余的脂肪摄入，通常将脂肪摄入的能量限制在日摄入能量的20%以内。通常认为，脂肪摄入是导致过度肥胖的罪魁祸首。但是，如果你暴饮暴食，忽略总体的能量摄入，即使低脂肪饮食法也会导致体重增加。过多的 能量摄入不论来源（包括低脂食品）都会导致体重增加或是抑制体重降低效果。低脂肪饮食包括Ornish饮食法。

Meal providers and meal replacement diets. Meal replacement diets and meal providers supply most or all of your daily meals and snacks. You either buy them yourself or have them delivered to your home or office. With meal replacement diets, you typically replace one or two meals a day, such as breakfast and lunch, with a low-calorie, nutritionally complete shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. Meal providers give you ready-made meals that are usually calorie controlled and often can be tailored to your tastes and health needs. Some of these diets can be costly because of the added convenience. Examples of meal replacements and meal providers include Jenny Craig, Seattle Sutton and Slim-Fast.

饮食提供法或饮食替代法。饮食替代法和饮食提供法提供所有或大部分你的日常饮食和零食。你可以选择自己去购买或是送货上门。在饮食替代法中，你一般需要用低能量、营养充足的奶昔或是营养棒替代一两顿餐食，例如早餐和中餐。然后，你再享受一顿自己选择的健康的，含600-700 卡路里的正常饮食。饮食提供商提供给你已经准备好的餐食，通常能量是受到限制的，而且符合你的饮食习惯，满足你的健康需求。有些饮食比较昂贵，因为添加了安慰剂。饮食提供者和替代品有Jenny Craig, Seattle Sutton 和 Slim-Fast.

Very low calorie diets. These diets drastically cut your daily calorie intake, usually allowing you between 400 and 800 calories a day. These are sometimes called modified fasts because your food intake is so low and because they're generally liquid diets. Your doctor may recommend a very low calorie diet if you need to lose weight quickly before a medical procedure or if you have serious health problems because of obesity. Don't try a very low calorie diet on your own. You need close monitoring by your health care team to avoid complications and to make sure you're meeting your nutritional requirements. Examples of very low calorie diets include Optifast and Medifast.

低能量饮食。这些饮食大大降低你的日能量摄入，通常只提供400-800 卡路里每天。有时也被称为改进禁食法，因为能达到这样能量要求通常都是流食。如果你需要在医疗手术之前快速降低重量，或是你的肥胖导致严重的健康问题，你的医生也许会推荐低卡路里饮食。但是请不要在缺乏指导的情况下尝试低脂肪饮食。此方法需要一个健康护理小组严密监控，从而防止并发症的发生，保证充足的营养摄入。定量饮食法包括有Optifast 和Medifast。

Remember the keys to weight-loss success

为了成功减肥，请记住减肥的关键点。

Unfortunately, most weight-loss diets are hard to stick to long enough to reach your weight goal. And some may not be healthy. Diets that leave you feeling deprived or hungry may create irresistable cravings — or worse yet, may leave you feeling like giving up. And because most weight-loss diets don't encourage permanent healthy lifestyle changes, the pounds you do lose often quickly come back once you stop dieting.

不幸的是，大部分减肥法很难持续保持，直到达到你满意的体重。而且有些方法不利于健康。那些让你感到饥饿和剥夺感的饮食疗法可能会引起暴饮暴食的欲望，更可怕的是，可能会让你想要放弃。因为大多数减肥法并不提倡长期健康的生活方式的改变，在你停止节食之后，你减轻的重量多数情况下会重新涨回来。

Successful weight loss requires permanent changes to your eating habits and physical activity. This means you need to find a weight-loss approach that you can embrace for life. Even then, you may always have to remain vigilant about your weight. But combining a healthier diet and more activity is the best way to lose weight and keep it off for the long term. Take your weight loss and weight maintenance one day at a time and surround yourself with supportive resources to help ensure your success.

成功减肥需要的是生活和运动习惯的长期改变。这意味着你需要找到一个你可以终生坚持的减肥计划。即使那样，你也需要经常对自己的体重的变化保持警醒。健康饮食和日常锻炼是降低体重和保持减肥效果的最好的方式。每天都坚持减肥，保持体重，并让自己得到支持，是成功减肥的秘诀。