Behavior Modification Ideas for Weight Management
体重管理包括采取健康的生活方式,包括营养知识和锻炼, a positive attitude and the right kind of motivation. Internal motives such as better health, 提高能源, 自尊和个人控制会增加你终生体重管理成功的机会.
记住要有现实的目标,考虑长期的成功. Believe in 你rself and 你 can do it. 下面的信息会给你一些想法,帮助你实现你的目标.
Control Your Home Environment
- 只在坐在厨房或餐桌前吃东西. 不要边吃边吃 看电视、看书、做饭、打电话、站在冰箱前或 工作ing on the computer.
- Keep tempting foods out of the house — don't buy them.
- Keep tempting foods out of sight. Have low-calorie foods ready to eat.
- 除非你在做饭,否则不要进厨房.
- Have healthy snacks at 你r disposal, such as small pieces of fruit, 蔬菜, 水果罐头, 椒盐卷饼, low-fat string cheese and nonfat cottage cheese.
Control Your Work Environment
- 不在办公桌上吃东西,或者在办公桌上放诱人的零食.
- 如果你在两餐之间饿了,计划一些健康的零食,并随身携带 工作.
- During 你r breaks, go for a walk instead of 吃.
- 如果你要和食物打交道,提前计划好你在吃饭时要吃的一种食物.
- 通过嚼口香糖、无糖糖果或喝饮料,使咀嚼食物变得不方便 water or another low-calorie beverage.
- Do not 工作 through meals. 不吃饭会减缓新陈代谢,并可能导致下一顿吃得过多.
- If food is available for special occasions, either pick the healthiest item, nibble on low-fat snacks brought from home, don't have anything offered, choose one option and have a small amount, or have only a beverage.
Control Your Mealtime Environment
- 在灶台或厨房柜台上菜. Do not put the serving dishes 在桌子上. 如果你把盘子放在桌子上,吃完后马上拿掉 吃.
- 你的盘子里一半要放蔬菜,四分之一放瘦肉蛋白,四分之一放 淀粉.
- Use smaller plates, bowls and glasses. 较小的份量放在小盘子里会显得很大.
- Politely refuse second helpings.
- 固定盘子时,将食物的份量限制在一勺或更少.
Daily Food Management
- 用其他与食物无关的活动代替吃饭.
- Wait 20 minutes before 吃 something 你 are craving.
- Drink a large glass of water or diet soda before 吃.
- 每天都要喝一大杯水.
- 避免高热量的添加物,如咖啡中的奶油、黄油、蛋黄酱和沙拉酱.
购物
- Do not shop when hungry or tired.
- 根据购物清单购物,避免购买任何不在清单上的东西.
- If 你 must have tempting foods, 购买个人大小的包装,并尝试寻找低卡路里的替代品.
- Don't taste test in the store.
- 阅读食品标签. 比较产品来帮助你做出最健康的选择.
准备
- Chew a piece of gum while cooking meals.
- Use a quarter teaspoon if 你 taste test 你r food.
- 试着只确定你要吃的东西,让自己没有机会再吃.
- If 你 have prepared more food than 你 need, 将其分装到单独的容器中,并立即冷冻或冷藏.
- Don't snack while cooking meals.
吃
- 慢慢吃. 记住,你的胃需要大约20分钟才能向你的大脑发出它已经饱了的信息. Don't let fake hunger make 你 think 你 need more.
- The ideal way to eat is to 吃一点e, put 你r utensil down, 喝一口水, 切下一口, 吃一点, put 你r utensil down and so on.
- Do not cut 你r food all at one time. 只根据需要修剪.
- Take small bites and chew 你r food well.
- 至少在吃饭或吃零食的时候停一两分钟. Take breaks to reflect and have conversation.
Cleanup and Leftovers
- Label leftovers for a specific meal or snack.
- Freeze or refrigerate individual portions of leftovers.
- Do not clean up if 你 are still hungry.
吃 Out and Social 吃
- 不要饿着肚子到达. Eat something light before the meal.
- Try to fill up on low-calorie foods, such as 蔬菜 and fruit, and eat smaller portions of the high-calorie foods.
- Eat foods that 你 like, but choose small portions.
- 如果你想再吃一次,至少在你吃完后等20分钟再看你是否吃饱了 真的饿了,或者你的眼睛比胃大.
- Limit alcoholic beverages. Try a soda water with a twist of lime.
- 不要在一天中跳过其他的餐点来为特殊的事件节省空间.
在餐馆
- Order à la carte rather than buffet style.
- 点一些蔬菜或沙拉作为开胃菜,而不是吃面包.
- If 你 order a high-calorie dish, share it with someone.
- Try an after-dinner mint with 你r coffee. 如果你有甜点,和两个或更多的人分享.
- Don't overeat because 你 do not want to waste food. Ask for a doggie bag to take extra food home.
- 告诉服务员在上菜之前把一半的主菜放在打包袋里 你.
- 要沙拉酱、肉汁或高脂肪酱汁. Dip the tip of 你r fork in the dressing before each bite.
- If bread is served, ask for only one piece. Try it plain without butter or oil. 在意大利 在餐馆里,用油和醋配面包,只使用少量的油 and a lot of vinegar for dipping.
在朋友家
- 带一份低热量的菜、开胃菜或甜点.
- 自己少吃一点,或者告诉主人你只需要一点点.
- Stand or sit away from the snack table. Stay away from the kitchen or stay busy if 你 are near the food.
- Limit 你r alcohol intake.
At Buffets and Cafeterias
- Cover most of 你r plate with lettuce and/or 蔬菜.
- Use a salad plate instead of a dinner plate.
- 吃完饭后,在喝咖啡或茶之前,把盘子清理干净.
在家娱乐
- Explore low-fat, low-cholesterol cookbooks.
- 食用鸡胸肉或汉堡肉饼等一次性食物.
- Prepare low-calorie appetizers and desserts.
假期
- Keep tempting foods out of sight.
- Decorate the house without using food.
- Have low-calorie beverages and foods on hand for guests.
- Allow 你rself one planned treat a day.
- Don't skip meals to save up for the holiday feast. Eat regular, planned meals.
锻炼好
- 让锻炼成为一天中最重要的、有计划的活动.
- 如果可能的话,步行全部或部分距离去上班.
- Get an exercise buddy. 在休息时间和同事一起散步, 去健身房, run or take a walk with a friend, walk in the mall with a shopping companion.
- 把车停在停车场的尽头,然后步行到商店或办公室的入口处.
- 要一直走楼梯,或者至少走到你所在楼层的一部分.
- 如果你是坐办公室的,那就经常在办公室里走动.
- Do leg lifts while sitting at 你r desk.
- 周末做些户外活动,比如远足或骑自行车.
Have a Healthy Attitude
- Make health 你r weight management priority.
- 是现实的. Have a goal to achieve a healthier 你, 不一定是基于计算或表格的最低重量或理想重量.
- Focus on a healthy 吃 style, not on dieting. 节食通常只持续很短的时间,很少能产生长期的成功.
- 长远考虑. 你正在养成新的健康习惯,下个月、一年、十年都要遵循.
加州大学旧金山分校健康医学专家已经审查了这些信息. 它仅用于教育目的,并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.
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