您不必减肥不必做的9件事

锻炼本身并不是减肥的关键。实际上，一个2016 studypublished in the journal Current Biology shows that our bodies adjust to higher levels of activity, resulting in a decline in weight loss — even a reversal — after a few months. "Exercise is not part of the weight-loss formula," says Wendy Scinta, M.D., president-elect of the Obesity Medicine Association. "Weight loss is all about what goes into your mouth." 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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Believing any one product can help you lose weight effortlessly usually involves gimmicky infomercials, says Grace Albin, Miami-based fitness and Pilates instructor. "Don't waste money on products that promise you will lose weight while making no effort. The human body does not respond to tricks." 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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健身教练格蕾丝·阿尔宾（Grace Albin）说，瘦弱，卑鄙，定义明确的腹肌是适合身体的代名词，但从长远来看，他们努力并不会使您保持动力。“在成功减少一生的人中，一个共同点是：他们为整体健康而不仅仅是抓紧bun头和六包的美学特权。”运动不仅仅是使腹肌弄平并建造二头肌。Albin说，运动可以增强您的心脏，改善姿势，增加骨密度并在大脑中产生内啡肽。“同样，健康的饮食不仅是为了看起来不错。营养食品病房避免了慢性病并提供能量。”

纽约市专门从事饮食失调和身体形象的治疗师金伯利·赫尔森森（Kimberly Hershenson）说，无麸质饮食通常被提升为减肥的好方法，但这根本不是事实。“无麸质饮食对患有麸质相关疾病的患者只有更健康的饮食，例如腹腔or gluten intolerance." 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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运动生理学家，私人教练，力量和调理教练理查德·威尔科克（Richard Wilcock）说，通过跳过早餐和/或午餐来节省卡路里很容易适得其反，也不是建议减肥的策略。“这是您能做的最糟糕的事情之一。一旦您跳过饭，就会变得饥饿。饥饿会引起烦躁和缺乏注意力，这可能会影响您的工作和个人生活，并使您更有可能零食或过度吃饱。“威尔科克建议每天吃五顿小餐。“这使您充满，增强新陈代谢并减少零食的摄入量。”确保将份量保持在少量，并专注于富含营养和纤维的蔬菜，以使您在两餐之间充满。

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A food isn't necessarily going to help you lose weight just because it has protein in it, says exercise physiologist Richard Wilcock. "Protein has exactly the same amount of calories in it as carbohydrates (four calories per gram), and a food or product that's high in protein doesn't mean it's not also high in sugar. I regularly see protein bars that have more calories in them than a bar of chocolate." 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.

营养学家，健康专家兼创始人瓦莱丽·奥森（Valerie Orsoni）说，许多饮食计划禁止糖的含量，但这并不考虑水果中含有的糖类型。lebootcamp.com。“这是关于这种糖如何根据水果的纤维和水含量影响血糖水平的。果糖，含有水果中的糖实际上被人体缓慢吸收，不会导致血糖升高。”另外，水果的纤维进一步有助于减慢消化过程中碳水化合物的吸收，有助于降低胆固醇和遏制饥饿感。Orsoni说：“因此，果实根本不是减肥的阻碍，而是可以促进体重减轻的。”

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Banning butter and all fat and choosing fat-free versions of your favorite foods can leave you feeling deprived. "Studies have shown that dieters are most likely to stay on a diet if they get their fix in fat," says nutritionist Valerie Orsoni. "Otherwise the body feels deprived, and staying on track proves very difficult to the point that dieters end up quitting." 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."