体重管理的行为修正思想
Weight management involves adopting a healthy lifestyle that includes a knowledge of nutrition and exercise, 积极的态度和正确的动机. 内部动机,比如更健康, 提高能源, self-esteem and personal control increase 你r chances of lifelong weight management success.
Remember to have realistic goals and think long-term success. 相信自己,你就能做到. The following information will give 你 ideas to help 你 meet 你r goals.
控制家居环境
- Eat only while sitting down at the kitchen or dining room table. 不要边吃边吃 watching television, reading, cooking, talking on the phone, standing at the refrigerator or 在电脑上工作.
- 把诱人的食物放在屋外——不要去买.
- 把诱人的食物放在视线之外. 有低热量的食物可以吃吗.
- Unless 你 are preparing a meal, stay out of the kitchen.
- 你有健康的零食吗, 比如小块的水果, 蔬菜, 水果罐头, 椒盐卷饼, 低脂奶酪和脱脂奶酪.
控制你的工作环境
- Do not eat at 你r desk or keep tempting snacks at 你r desk.
- If 你 get hungry between meals, plan healthy snacks and bring them with 你 to 工作.
- 休息的时候,出去散散步,不要吃东西.
- If 你 工作 around food, plan in advance the one item 你 will eat at mealtime.
- Make it inconvenient to nibble on food by chewing gum, sugarless candy or drinking 水或其他低热量饮料.
- 吃饭时不工作. Skipping meals slows down metabolism and may result in over吃 at the next meal.
- 如果在特殊场合有食物的话, 要么选择最健康的食物, 吃点从家里带来的低脂零食, 不要提供任何东西, 选择一个选项,少量食用, 或者只喝一杯饮料.
控制用餐环境
- 在灶台或厨房柜台上菜. 不要放上菜的盘子 在桌子上. If 你 do put dishes 在桌子上, remove them immediately when finished 吃.
- Fill half of 你r plate with 蔬菜, a quarter with lean protein and a quarter with 淀粉.
- 使用较小的盘子、碗和玻璃杯. A smaller portion will look large when it is in a little dish.
- 礼貌地拒绝第二份.
- When fixing 你r plate, limit portions of food to one scoop/serving or less.
日常食品管理
- Replace 吃 with another activity that 你 will not associate with food.
- 等20分钟再吃你想吃的东西.
- 吃东西前喝一大杯水或无糖汽水.
- Always have a big glass or bottle of water to drink throughout the day.
- Avoid high-calorie add-ons such as cream with 你r coffee, butter, mayonnaise and salad dressings.
购物
- 饿了或累了不购物.
- Shop from a list and avoid buying anything that is not on 你r list.
- 如果你一定要吃诱人的食物, buy individual-sized packages and try to find a lower-calorie alternative.
- 不要在店里试吃.
- 阅读食品标签. Compare products to help 你 make the healthiest choices.
准备
- 做饭的时候嚼一块口香糖.
- 如果你试吃你的食物,用四分之一茶匙.
- Try to only fix what 你 are going to eat, leaving 你rself no chance for seconds.
- 如果你准备的食物比你需要的多, portion it into individual containers and freeze or refrigerate immediately.
- 做饭时不要吃零食.
吃
- 慢慢吃. Remember it takes about 20 minutes for 你r stomach to send a message to 你r brain that it is full. 不要让假装饥饿让你觉得你还需要更多.
- 最理想的吃法是咬一口, 放下你的餐具, 喝一口水, 切下一口, 吃一点, 放下你的餐具等等.
- 不要一次切完所有的食物. 只根据需要修剪.
- 吃东西时要小口咀嚼.
- Stop 吃 for a minute or two at least once during a meal or snack. 休息一下,反思一下,聊聊天.
清理和剩菜剩菜
- 给一顿特定的正餐或零食贴上标签.
- 冷冻或冷藏剩菜的个别部分.
- 如果你还饿着,就不要收拾.
外出就餐和社交用餐
- 不要饿着肚子到达. 饭前吃点清淡的东西.
- 试着吃低热量的食物来填饱肚子, 比如蔬菜和水果, 少吃一些高热量的食物.
- 吃你喜欢的食物,但要少吃.
- If 你 want seconds, wait at least 20 minutes after 你 have eaten to see if 你 are actually hungry or if 你r eyes are bigger than 你r stomach.
- 限制酒精饮料. 试试加一点青柠的苏打水.
- Do not skip other meals in the day to save room for the special event.
在餐馆
- 点单,不要点自助餐.
- Order some 蔬菜 or a salad for an appetizer instead of 吃 bread.
- 如果你点了一份高热量的菜,和别人一起分享.
- 试着在餐后的咖啡里加一点薄荷. If 你 do have dessert, share it with two or more people.
- 不要吃得过多,因为你不想浪费食物. 要一个打包袋把多余的食物带回家.
- Tell the server to put half of 你r entree in a to go bag before the meal is served to 你.
- Ask for salad dressing, gravy or high-fat sauces on the side. 把叉子的尖端蘸一下 在每一口之前加入调味汁.
- 如果有面包,只要一块. 试试不加黄油或油的原味. 在意大利 restaurants where oil and vinegar is served with bread, use only a small amount of oil 还有很多醋用来蘸酱.
在朋友家
- Offer to bring a dish, appetizer or dessert that is low in calories.
- Serve 你rself small portions or tell the host that 你 only want a small amount.
- 站着或坐着都要远离零食桌. 远离厨房或保持忙碌,如果 你离食物很近.
- 限制酒精摄入量.
在自助餐和自助餐厅
- 用生菜和/或蔬菜覆盖你盘子的大部分.
- 用沙拉盘代替餐盘.
- After 吃, clear away 你r dishes before having coffee or tea.
在家娱乐
- 探索低脂、低胆固醇的烹饪书.
- Use single-serving foods like chicken breasts or hamburger patties.
- 准备低热量的开胃菜和甜点.
假期
- 把诱人的食物放在视线之外.
- 不用食物装饰房子.
- 为客人准备低热量的饮料和食品吗.
- 每天给自己安排一次款待.
- 不要为了节日大餐而不吃饭. 吃有规律的、有计划的饭菜.
锻炼好
- Make exercise a priority and a planned activity in the day.
- If possible, walk the entire or part of the distance to 工作.
- 找一个运动伙伴. 在休息时间和同事一起散步, 去健身房, 和朋友一起跑步或散步, 和一个购物伙伴一起逛商场.
- Park at the end of the parking lot and walk to the store or office entrance.
- Always take the stairs all of the way or at least part of the way to 你r floor.
- If 你 have a desk job, walk around the office frequently.
- 坐在办公桌前做抬腿运动.
- Do something outside on the weekends like going for a hike or a bike ride.
拥有健康的态度
- 把健康作为体重管理的优先事项.
- 是现实的. 有一个让你变得更健康的目标吗, not necessarily the lowest weight or ideal weight based on calculations or tables.
- 关注健康的饮食方式,而不是节食. Dieting usually lasts for a short amount of time and rarely produces long-term success.
- 长远考虑. You are developing new healthy behaviors to follow next month, in a year and in a decade.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of 你r doctor or other health care provider. We encourage 你 to discuss any questions or concerns 你 may have with 你r provider.