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体重历史纪录
31到35，总共77
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2019年05月22日
There is no such thing as a perfect diet,” The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure remind us. “Keep making positive changes in your diet and you’ll reap the rewards. When you stray from a healthy eating plan, instead of throwing in the towel on healthy eating altogether, simply acknowledge that you wandered off track and simply wander back on.” Now that you feel more empowered, face these 25 Things You Did Today That Sabotaged Your Weight Loss Goals and make tomorrow a better day!

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4
‘Everything in Moderation. There Aren’t Bad Foods, Just Better Foods!’
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“There are many factors that go into everything we eat, each time we eat: Freshness, nutrition, seasonality, culture, comfort, taste, appearance…” says Rebecca Lewis, RD for HelloFresh, a leading healthy meal kit delivery service. “That said, denying yourself something that fulfills other needs ends up creating an unhealthy relationship with food. Denial is not a sustainable ‘diet.’ You can and should indulge, just do so responsibly.” Lewis recommends viewing those kinds of foods as treats; you can still eat them, just less often and in smaller portion sizes.
5
‘Delicious Can Mean Nutritious’
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Making a commitment to healthy eating doesn’t mean drab slabs of grilled protein and endless pots of brown rice simmering on your stove. “Healthy doesn’t mean tasteless,” stresses Mitzi Dulan, RD, Author of The Pinterest Diet: How to Pin Your Way Thin and team nutritionist for the Kansas City Royals. “Learn how to make some super simple meals that take minutes, taste fabulous, and are good for you!” Like these 20 Awesome Recipes for Mason Jar Salads, for example!
6
‘Going on a Diet Means Going off a Diet’
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“Don’t diet. Resist the urge to be ‘on a diet’ with weight loss as the expected payoff. ‘On a diet’ means that ‘off a diet’ is not far behind,” says Mary Hartley, RD, a consulting nutritionist from Providence, Rhode Island. “Your routine should be something you can—and will—live with indefinitely. Expect to act healthy for its own sake, regardless of your weight.”
7
‘Change How You Eat Before You Change What You Eat’
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“Studies show that people are more satisfied and eat less when they eat mindfully and without distractions such as the TV or cell phone,” shares Sarah-Jane Bedwell, RD, LDN, a Nashville-based nutritionist and author of Schedule Me Skinny: Plan to Lose Weight and Keep It Off in Just 30 Minutes a Week. Do yourself a favor and make your kitchen table an iPhone-free zone when you nosh.
8
‘Snack Like a Two-year-old!’
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You officially have our permission. “Snacks are necessary throughout the day because they provide continuous energy and fuel. However, there are a lot of misconceptions about snacking,” says Lon Ben-Asher, RDN, LDN, Nutrition Educator at Pritikin Longevity Center + Spa. “If you choose to snack on those so-called ‘healthy’ 100-calorie snacks, you are doing yourself a disservice.” Ben-Asher goes on to explain that those particular snacks are generally high-calorie (very crunchy and full of salt, sugar, and fat) and very addictive. This makes us crave more and is ultimately one of the 25 Foods That Make You Hungrier. Instead, choose to snack on more nutrient-dense whole foods such as apples, bananas, grapes, and other low-calorie foods that fill us up.
9
‘Learn to Love the Process’
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“Lifestyle change should not be short-term,” advises nutritionist Kayleen St. John, RD at Natural Gourmet Institute, a health-supportive cooking school in New York City. “If you’re changing your life, you need to find ways to make it enjoyable so that you find happiness in your everyday. Hate kale? Don’t eat it! Hate spinning? Don’t do it! There is no one-size-fits-all meal or exercise plan that makes everyone happy. Find foods and activities that you genuinely enjoy and learn to love the process.” Amen to that!
10
‘I Am Breathing In, I Am Breathing Out’
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Namaste, folks: “This one might sound a bit silly, but works wonders. Food causes all sorts of emotions to arise, and many of the situations in which we eat (family dinners, holidays) trigger binging or overeating,” offers Hayim. “The second you begin to feel hot, nervous, or anxious, I recommend removing yourself from the situation for a minute, close your eyes, breathe deeply, and repeat this mantra at least five times. When we slow down our breathing, we stimulate the parasympathetic nervous system, which is responsible for calming us down.”
11
‘Scales Are for Fish’
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If you giggled a little bit at that one, you’re not alone! But there’s something empowering about not acting like the scale is some master truth. “I prefer my clients to keep count of their weight loss in terms of their self-confidence and the way clothing can fit,” explains Hayim. “Scales can be misleading and checking in too frequently can easily become obsessive, leading to feelings of negativity.” And speaking of our underwater fishie friends, make sure not to drink like one, either; there are at least 14 amazing things that happen to your body when you ditch booze.
12
‘A Treat Doesn’t Have to Be Something That You Eat’
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“When you ‘reward’ yourself, it doesn’t always have to be with food. A lot of my clients like to relax at the end of the day and treat themselves with food or a glass of wine, whereas treating yourself to an hour of reading good book or taking a relaxing bath are healthier ways to spoil yourself,” offers Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet For Dummies. We prefer that good book in the bath with a lovely cup of tea.
13
‘Mistakes Are Proof That You’re Trying’
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This is particularly great to remind yourself of on days when you’re feeling down. “To be successful in anything, you can’t let perfection be the enemy of good,” says St. John. “Changing your lifestyle is no exception. Don’t expect to eat ‘perfectly’ or hit your exercise goals everyday because it likely won’t happen. When you slip up and make a mistake, all that means is that you’re trying, which is more than you can say before you began your journey. Mistakes aren’t mistakes; they’re stepping stones.” And ditto for that ex you met three beers deep at that tailgate last Fall.
14
‘Don’t Love It? Don’t Eat It’
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“Don’t waste your calories on foods you don’t love,” comments Dulan. “For example, if you try a dessert that isn’t very good, stop eating it! This works great when you are going to parties or out to eat at a restaurant. When you get food and don’t love it, don’t feel like you need to eat it all.” Dulan says this also helps with portion control since people think they need to clean their plate or get the most for their money, which leads to overeating. Bonus mantra: It’s going to go to waste, either way.
15
‘Color Your Plate’
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You should try to always have a variety of different colors and hues of foods on your plate, according to Ben-Asher. “It is important to have a balance of plant-based foods consisting of fruits, vegetables, and unrefined carbohydrates. The more colors and the deeper the colors, the more vitamins and minerals and antioxidant phytonutrients a food possesses—which is important in disease prevention and health promotion.” Load up on these best veggies for weight loss for a double win of nutrition and a flat belly!
16
‘Finish Eating by Sundown’
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Here’s an interesting study Hartley shared with us: Mice that ate after 7 p.m. gained weight, even when it was the same amount of calories as the mice that didn’t. “Current scientific knowledge maintains that it doesn’t matter when you eat, as long as you stay within your daily calorie requirements to maintain a healthy weight. But I expect those recommendations to change in time.” And ever notice how when you eat late at night you feel crummy the next morning, skip breakfast, and then wind up overeating later? That’s a vicious cycle that’s worth breaking tonight, by 6:59 p.m.
17
‘Cook at Home, Take Control of Your Health’
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“More than 50 percent of the average American’s food budget is spent on foods prepared outside the home,” says Lewis. “We have a heavy reliance on foods that are higher in calories, fats, sugars, and sodium. On the flip side, when foods are cooked at home, they are inherently healthier because you get to decide every ingredient that goes into what you cook.” Lewis says that being connected to the food you are cooking creates a better awareness and mindfulness of what you’re putting into your body. (You’ll save a ton of money from not dining out.) Not exactly an Iron Chef in the kitchen (yet)? Check out our easy, healthy recipes!
18
‘Work on Your Spiritual Growth and Weight Loss Will Follow’
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“Instead of measuring progress in terms of pounds gained or loss, look for signs that mark your emotional growth,” recommends Hartley. “Do you nourish your soul, cope well with stress, persevere through setbacks, and love your body and yourself? Emotional health usually produces physical health.”
19
‘Don’t Eat Unless You Are Truly Hungry’
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2019年05月22日
I can't resist it vs I don't want it
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2019年05月22日
Start small. Saying no to yourself is a habit you will need
to develop. So, start saying no to yourself with small things.
Maybe say no to staying up late, or to adding a dollop of sour
cream to your chili. Even saying no to a larger quantity, by
measuring your portions with a food scale, is a great start.
Practice having the adult in you reassure your inner child.
That inner dialog is critical to changing your thinking --
and ending overeating.
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2019年05月22日
Reassure your inner child. Visualize a conversation with
your inner child. Let her know you are going to take care of
her now by setting loving limits, instead of by overfeeding
her to keep her quiet.
In your visualization, hold her hand, chuckle warmly at her
objections, and feel the power of knowing you won't let her
hurt herself through destructive eating.
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2019年05月22日
Spend 15 minutes identifying a few experiences from your childhood that shaped how you behave with food today. Get a clear picture in your mind of the little child you were.
Then, get out some crayons and draw a picture of the little child in you who is defiant and hurting -- and hungry.
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