首页
外语
计算机
考研
公务员
职业资格
财经
工程
司法
医学
专升本
自考
实用职业技能
登录
外语
You Can Stay the Weight You Want Three years ago, at the age of 24, Deborah Whalley decided to get rid of the "80-pound back
You Can Stay the Weight You Want Three years ago, at the age of 24, Deborah Whalley decided to get rid of the "80-pound back
admin
2010-07-24
33
问题
You Can Stay the Weight You Want
Three years ago, at the age of 24, Deborah Whalley decided to get rid of the "80-pound backpack" of extra weight she was carrying on her five-foot-nine frame. It wasn’t the first time that Whalley, a retail assistant manager in Toronto, had embarked on a diet.
"I lost 30 pounds in Grade 9," she recalls. "Not only did I gain the Weight back in short order, but I also put on about 50 extra pounds over the next nine years. ’
If you’ve ever been on a diet, you’ve probably discovered, as Whalley did, that taking off extra pounds is a lot easier than keeping them off. In fact, 95 percent of people who lose weight end ap gaining it back.
Cycling back and forth between higher and lower weights is not just demoralizing, however. "There’s some evidence that yo-yoing within a 20-or 30-pound range puts more stress on your heart than carrying those 20 or 30 extra pounds," says Stephen Cunnane, a professor of nutritional sciences at the University of Toronto.
So how do you maintain the lower weight you achieve after dieting? Researchers and doctors who have studied the five percent of dieters who keep the weight off have found common threads in their approaches and attitudes. Here are the secrets to their success:
Listen to Your Heart
According to Linda McCargar, professor of human nutrition at the University of Alberta and one of Canada’s leading experts on the effects of yo-yo dieting, you’re much more likely to succeed if your motivation comes from within--a desire to take better care of yourself, or "a significant emotional event that causes you to re-evaluate your lifestyle choices.’ Endocrinologist Ronnie Aronson, who runs three Lifestyle Metabolism centers in Ontario, suggests small behavioral changes, such as taking after-dinner walks, to get into the self-motivation mind-set.
"People who use pressure from their partner or doctor to kick-start weight loss are more likely to fail,’ adds Aronson.
Plan to Beat Temptation
If you know you have, say, a family reunion coming up, complete with buffet meals, you need to develop coping strategies before you’ re "surrounded by temptation,’ says Susan Cantwell, a wellness trainer based in Fredericton, For example, you might picture yourself choosing only one serving of scrambled eggs and a single slice of lightly buttered toast from the breakfast buffet. Do this exercise for a few days in a row and your mental imagery becomes your ally.
Cantwell cautions against battling too much temptation during the early weeks of a weight-loss effort. "For the first 30 days or so, I tell my clients to say no to invitations that spell temptation, such as coffee at your favorite dessert hangout,’ she says. “After the first month, it becomes safer to accept such invitations--as long as you do some mental preparation for them. ”
It’ s more than Numbers
Cantwell says long-term success is much more likely if the goal is the new behavior pattern itself-- getting to the gym, for instance--rather than the figure on the bathroom scale. In fact, she suggests doing away with the scale altogether: "It’s a poor indicator of increasing fitness and body tone. ’
Cantwell drew on her ten years of experience in getting people to change ingrained habits for her book Mind over Matter: Personal Choices for a Lifetime of Fitness. Her thesis, Setbacks plague people who are trying to change, and the key to staying on track in the face of these inevitable setbacks is to make "a daily commitment to your new behaviors, regardless of what happened yesterday."
Take it Slow
"No more than two pounds a week and no fewer than 1,100 calories a day," is Aronson’s rule of thumb. "Extreme self-denial doesn’t work. It usually leads to an ’escape’ from the self-denial."
Another problem with extreme caloric deprivation is that your basal metabolic rate will drop temporarily while you’re on this regimen, says McCargar. "You .won’t burn as much fuel, calorie for calorie, as you would on a more moderate diet. ’”
Honor Your Preferences
When you’ve lost weight and you’re in the weight-maintenance phase, Aronson says, it’s important to create a regimen you can follow for the rest of your life. "If you adore chocolates, then you need to build the occasional taste of chocolate into your eating plan. Otherwise, you run the risk of not being able to stop after you have one."
This philosophy helped Whalley eventually maintain her weight loss. Rather than give up her favorite cheesecake and fast foods, she buys or prepares lighter versions and occasionally treats herself to a serving of the real McCoy. "There’s no single food that’s off-limits for me," she says. "It’s a question of how much and how often. “
Be a Protein Pal
Calorie for calorie, protein is more satisfying than fat, so people on protein-rich diets tend to feel more full on the same number of calories, says Angelo Tremblay, a metabolism researcher at Laval University in Quebec City. "You’re less likely to overstep your caloric requirements if your diet has high protein content," he says. Conversely, fats and alcohol are least likely to make you feel sated. "You can have a lot of them and still not feel full, which increases the likelihood you’ll overeat."
Stephen Cunnane says that fiber-rich foods also promote a feeling of fullness or satiety. So, eating more fiber should help you eat less food.
Move It or Gain It Back
Referring to a U. S. registry of successful dieters--people who lost an average of 66 pounds and kept it off for five years--McCargar Says the behavior that most consistently distinguished the successful dieters was regular physical activity. Those who had embarked on an exercise program involving at least 2,500 extra calories in energy output weekly (equal to about five hours of vigorous aerobic exercise) fared especially well.
"Your body has a tendency to stay lean when you exercise regularly," says Peter Jones, a professor at McGill University’s School of Dietetics and Human Nutrition. "Even if you eat more, the energy you use for physical activity seems to more than compensate for the increased food intake. Exercise also leads to greater muscle mass, which uses extra calories to maintain itself."
Aronson has also observed that successful weight maintainers tend to incorporate physical activity into their everyday lifestyle rather than just devote a few blocks of time to formal exercise. For example, they walk upstairs instead of taking the elevator or park farther away from the mall door.
Find a Cheerleader
"Next to exercise," concludes McCargar, "having social support from family, friends or community group stands out as key to long-term weight maintenance."
When you’re just starting out on a new eating and exercising plan--an especially vulnerable period--Cantwell suggests asking a friend to call periodically to cheer you on. "Just make sure thai that friend doesn’t let you off the hook too easily!"
When you’re in the weight-maintenance phase, it’s important to create ______ you can follow for the rest of you life.
选项
答案
a regimen
解析
根据题干中的信息词weight-maintenance phase定位到原文Honor Your Preferences标题下第一段第一句“When you’ve lost weight and you’re in the weight-maintenance phase,Aronson says,it’s important to create a regimen you can follow for the rest of your life(Aronson说,当你减肥后进入体重维持阶段,制定一个在你今后生活中能长期实施的规划就显得尤为重要了) ”,由此得到答案。
转载请注明原文地址:https://kaotiyun.com/show/uxN7777K
0
大学英语四级
相关试题推荐
Incitieswithrentcontrol,thecitygovernmentsetsthemaximumrentthatalandlordcanchargeforanapartment.Supporterso
A、Attendingalanguageimprovementcourse.B、Havingabusinesstrip.C、Visitingafriend.D、Doingasurvey.A
Somepeoplearebetteratrememberingthingsthanothers.AuntIdamightrecallin【S1】______detailwhatsheateattheBluebird
Therearetwofactorsthatdetermineanindividual’sintelligence.Thefirstisthesortofbrainheorshewasbornwith.Human
A、Siberia.B、India.C、China.D、America.A
Schoollibrariesserve【S1】______schools,middleschools,juniorhighschools,andhighschools.Themain【S2】______ofaschoolli
Itisthefirmbeliefofastronomers【C1】______therearelivingcreaturesonotherplanets.Itisalsotheirear-nestwishthat
WomenintheUnitedStatesandinmanyothercountries【B1】______inagrowingnumberofsportsandgames.Thishasnotalwaysbe
Rob8app,27,fromKent,lovedgameswhenhewasattendingschool.Infact,helovedgamessomuchthathedecidedtobecomeaP
A、ShewasaBritishgirlwhoseparentswereworkinginQatar.B、ThehospitalsinQatarwerefullatthattime.C、Shewasthedau
随机试题
戴望舒曾因发表了著名的诗作《雨巷》而被称为_____诗人。
甲、乙订立合同,合同中约定“本合同自甲方去世时生效”.该条款属于()。
2002年,创业时的H公司,只生产风扇,需要的是当机立断的决策机制。当时采用直线式管理简单直接、环节清晰。几年后H公司已经变成了集团,直线式管理的弊端渐显。各个产品经营单位埋头生产,整个集团的五大种类、近千种产品统一由销售公司负责推广。产销脱节的矛盾使原有
合理的工资总额可以用()的方法来推算。
班规是一种典型的潜在课程,是班级成员共同承诺遵守的行为规范及评价规定。()
你到一个新单位,你的上司很平庸。你会如何做?
A、 B、 C、 D、 B每一列的三个图形的部分数,依次为1,2,4。
喜喜和乐乐一起乘坐商场的电梯,在电梯正常运行的情况下,乐乐每秒钟向上迈一级台阶,喜喜为了超过乐乐,每秒向上迈两级台阶。结果乐乐比喜喜晚5秒钟到达地面。已知扶梯共有60级台阶。则乐乐和喜喜所迈台阶数之差为()。
阅读下列文字。完成下列题。“蚁族”这一新生名词迅速成为社会上流行的语词,因为他隐喻了社会的变革发展中正在形成的重要问题.即教育在个人的社会地位获得过程中所具有的效用与价值的问题。在现代社会中,平等开放与普适化的教育是社会个体成员获取社会
上颌前磨牙与下颌前磨牙区别中,哪一项是错误的()。
最新回复
(
0
)