Don't expect a miracle
It probably took you a lifetime to reach the size you are now, and that means it might take years to become the healthiest version of yourself, says Alicia Marie, a holistic1 enthusiast2 who has dropped more than 100lbs. It may be a long time before you see physical changes -- but don't let that discourage you.
Don't go on a diet
Embracing an eating plan specifically designed for weight loss is a temporary measure to a permanent problem. "A 'diet' is something a person goes on, knowing there comes a time when they go off of it," says Randy Hartman, a reinvention coach who has lost more than 80lbs. "This only exacerbates3 the problems and ends in yo-yo weight loss. It's far better to embark4 on an eating plan that you can follow for the rest of your life. Consistency5 over the long haul is key."
Don't be drastic
Instead of making lots of big changes, Becky Lehman, who, after losing 100lbs, is now a certified6 health coach, recommends making one small change a day to move yourself closer to your health goals and avoid becoming overwhelmed. "Drastic changes don't tend to stick, but the basic concepts of weight loss remain the same: move more, eat more vegetables, drink more water," she says. "Drinking one extra glass of water today will not cause the scale to drop 20lbs, but those small changes can add up to huge and lasting7 transformations8."
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Make fitness a priority, but go slowly
Naomi Teeter, the blogger behind Inspire Transformation9, knew it was a priority to make working out a habit when she began her weight-loss journey -- all in all, she lost 150lbs and has managed to keep 125lbs off for seven years. Yet she cautions against going too hardcore. "Too many people live by the philosophy, 'Go hard or go home,' when it comes to fitness and beat themselves to the ground when they first start out, causing them to give up more easily," she explains. "Your workout doesn't have to be insane to be good."
Don't ban specific foods
Making certain foods "off limits" can tempt10 you even more -- and almost always leads to overindulging. According to Lehman, she eats chocolate "almost every single day," yet has still managed to keep the weight off. "Of course, willpower still comes into play here, but don't cut your favorite foods out of your diet completely."
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Recruit someone who will hold you accountable
An accountability buddy11 doesn't necessarily need to be a workout buddy, but they do need to be someone you can talk to when you're feeling unmotivated and who can remind you of your original goal, says Kelsey Byers, lifestyle coach and fitness blogger behind Good Morning Fit, who has lost 50lbs. Byers' husband helped her stick to her goals; social media can also help you find a supportive community if you don't feel like there's anyone nearby who can help you as you try to drop weight.
Stop buying food products...
… and start buying whole foods. That means no more things in boxes, simple frozen meals, foods mushed into bar form, and so on, Marie says. Walk around the outside of the grocery store and don't mess with the inner isles12. With the exception of dried beans and coffee, there's really not much you need in those aisles13.
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1 holistic
adj.從整體著眼的，全面的
參考例句：
There is a fundamental ambiguity in the use of word "whole" in recent holistic literature.在近代的整體主義著作中，“整體”這個(gè)詞的用法極其含混。 In so far as historicism is technological,its approach is not piecemeal,but "holistic".僅就歷史決定論是一種技術(shù)而論，它的方法 不是漸進(jìn)的，而是“整體主義的”。
2 enthusiast
n.熱心人，熱衷者
參考例句：
He is an enthusiast about politics.他是個(gè)熱衷于政治的人。 He was an enthusiast and loved to evoke enthusiasm in others.他是一個(gè)激情昂揚(yáng)的人，也熱中于喚起他人心中的激情。
3 exacerbates
n.使惡化，使加重( exacerbate的名詞復(fù)數(shù) )v.使惡化，使加重( exacerbate的第三人稱單數(shù) )
參考例句：
Stripping the land in these ways allows faster surface runoff and exacerbates flooding. 這些做法終將使土地裸露、地表徑流加快，從而加重了洪水的威脅。 來(lái)自辭典例句 This policy exacerbates the gap between rich and poor. 這項(xiàng)政策加劇了貧富差距。 來(lái)自互聯(lián)網(wǎng)
4 embark
vi.乘船，著手，從事，上飛機(jī)
參考例句：
He is about to embark on a new business venture.他就要開(kāi)始新的商業(yè)冒險(xiǎn)活動(dòng)。 Many people embark for Europe at New York harbor.許多人在紐約港乘船去歐洲。
5 consistency
n.一貫性，前后一致，穩(wěn)定性；(液體的)濃度
參考例句：
Your behaviour lacks consistency.你的行為缺乏一貫性。 We appreciate the consistency and stability in China and in Chinese politics.我們贊賞中國(guó)及其政策的連續(xù)性和穩(wěn)定性。
6 certified
a.經(jīng)證明合格的；具有證明文件的
參考例句：
Doctors certified him as insane. 醫(yī)生證明他精神失常。 The planes were certified airworthy. 飛機(jī)被證明適于航行。
7 lasting
adj.永久的，永恒的；vbl.持續(xù)，維持
參考例句：
The lasting war debased the value of the dollar.持久的戰(zhàn)爭(zhēng)使美元貶值。 We hope for a lasting settlement of all these troubles.我們希望這些糾紛能獲得永久的解決。
8 transformations
n.變化( transformation的名詞復(fù)數(shù) )；轉(zhuǎn)換；轉(zhuǎn)換；變換
參考例句：
Energy transformations go on constantly, all about us. 在我們周圍，能量始終在不停地轉(zhuǎn)換著。 來(lái)自辭典例句 On the average, such transformations balance out. 平均起來(lái)，這種轉(zhuǎn)化可以互相抵消。 來(lái)自辭典例句
9 transformation
n.變化；改造；轉(zhuǎn)變
參考例句：
Going to college brought about a dramatic transformation in her outlook.上大學(xué) 使她的觀念發(fā)生了巨大的變化。 He was struggling to make the transformation from single man to responsible husband.他正在努力使自己由單身漢變?yōu)榭煽康恼煞颉?
10 tempt
vt.引誘，勾引，吸引，引起…的興趣
參考例句：
Nothing could tempt him to such a course of action.什么都不能誘使他去那樣做。 The fact that she had become wealthy did not tempt her to alter her frugal way of life.她有錢了，可這絲毫沒(méi)能讓她改變節(jié)儉的生活習(xí)慣。
11 buddy
n.（美口）密友，伙伴
參考例句：
Calm down,buddy.What's the trouble?壓壓氣，老兄。有什么麻煩嗎？ Get out of my way,buddy!別擋道了，你這家伙！
12 isles
島( isle的名詞復(fù)數(shù) )
參考例句：
the geology of the British Isles 不列顛群島的地質(zhì) The boat left for the isles. 小船駛向那些小島。
13 aisles
n. (席位間的)通道, 側(cè)廊
參考例句：
Aisles were added to the original Saxon building in the Norman period. 在諾曼時(shí)期，原來(lái)的薩克森風(fēng)格的建筑物都增添了走廊。 They walked about the Abbey aisles, and presently sat down. 他們走到大教堂的走廊附近，并且很快就坐了下來(lái)。
《減掉贅肉真正需要做些什么 上》添加時(shí)間：2024-12-14；更新時(shí)間：2025-03-09
