2015年要减肥？专家提醒你避免5种不良想法

  新的一年马上就要到来了，在2015年你的新年愿望是减肥吗？那么来自美国芝加哥洛约拉大学卫生系统(Loyola University Health System)的研究者就提示大家要避免5种不良的策略。
  不良策略No.1 ：我在健身房减肥
  锻炼对我们的健康非常有好处，其可以帮助我们维持体重，但仅是锻炼却并不是一种很有效的减肥策略，为了减肥，我们当然需要少摄入一些能量。
  不良策略No.2 ：我必须要大幅改变我的饮食
  从根本上来讲，改变饮食并不必要。一种有效的策略是每日可以适当减少一些热量的摄入；当我们去餐馆就餐的时候，我们可以在餐前吃一个苹果来降低食欲，随后在主食上来之前可以吃一些面包，吃主食的时候就能少吃一点，而其它的可以打包带走。
  不良策略No.3 ：我认为减肥补充剂可以让减肥更容易
  相比脂肪而言，减肥补充剂会燃烧掉更多肌肉，而一旦停止补充剂的摄入，机体脂肪增加的速度要快于肌肉，如果个体一直保持吃补充剂的习惯，那么其减肥的效果或许会更糟。
  不良策略No.4 ：我想成为减肥达人并且快速减肥
  目前认为的比较现实健康的减肥策略是每周减肥1-2磅，如果你每天减少500卡路里的摄入，比如少吃一个饼或者一点奶油的话，一周就会减少1磅；而如果每天减少250卡路里的摄入，比如少吃一个糖果，那么每个月就可以减少2磅；这种策略是一种缓慢稳定的策略，需要个体长期坚持。
  不良策略No.5 ：我放弃减肥
  有些人认为他/她的体重绝对不会再恢复到正常状态，所以为什么要一直坚持减肥呢？研究人员建议，如果个体的体重一直无法恢复正常的话最好不要失望，如果你过重或者肥胖，那么减掉10%的体重就可以有效改善你的个人形象，而且对自己的健康非常有帮助，比如降低血压、减少患糖尿病的风险；当然，体重就算只减少5磅也会有益于你的关节。

  作为家庭内科医师，研究者Michelfelder都会对每一个想要减肥的病人提出一些建议，他说道，当你告诉人们你想要尽全力减肥的时候，就一定要坚持下去，不要放弃，并且拒绝不合理摄入大量的蛋糕和糖果。减肥中心和珍妮克莱格减肥法等一系列结构化的程序针对减肥是有效的，而且对于个体进行这样的减肥程序将比网络在线参与的个体减肥活动效果更好。
  在新的一年里，我们中的大部分人都不免会增加体重，研究者指出，肥胖目前在美国非常流行，而其同时也会引发许多疾病。因此，合理饮食、控制体重以及进行有效地锻炼对于维持我们的机体健康非常重要。（转化医学网360zhyx.com）
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Is your New Year's resolution to lose weight? Here are five bad strategies to avoid, according to Dr. Aaron Michelfelder of Loyola University Health System:
Bad strategy No. 1: I'll lose weight at the gym. Working out is good for your health and can help to maintain your weight. But exercise alone is not very effective in shedding pounds. To lose weight, you will need to eat fewer calories.
Bad Strategy No. 2: I'll have to dramatically change my diet. A radical change is not necessary. A more effective strategy is to simply cut back a few hundred calories a day. When going to a restaurant, for example, eat an apple before dinner to dull your appetite, then skip the bread before the main dish arrives. Eat smaller portions and ask for a to-go container.
Bad Strategy No. 3: Weight-loss supplements will make it easier. Supplements burn more muscle than fat. And when you stop taking them, you will gain back more fat than muscle, making you worse off than if you had never taken them in the first place.
Bad Strategy No. 4: I want to be like the Biggest Loser and shed pounds quickly. A more realistic -- and healthy -- strategy is to try to lose 1 to 2 pounds per week. If you cut back 500 calories a day (such as a bagel and cream cheese), you will lose a pound a week. If you cut back just 250 calories a day (one candy bar) you will lose 2 pounds a month. "This will provide the slow-and-steady type of weight loss that will be long-lasting," Dr. Michelfelder said.
Bad Strategy No. 5: I give up. I'll never get down to a normal weight, so why even try? Do not despair if you do not get down to a trim, normal weight (defined as a body mass index of between 18.5 and 24.9). If you are overweight or obese, losing 10 percent of your body weight will improve your appearance and have significant health benefits, such as lower blood pressure and a reduced risk of diabetes. Even losing as little as 5 pounds will be good for your joints.