減肥後如何防止體重反彈
如果說減肥時間困難的事情，那麼保持住減肥的成果不反彈則是難上加難。最近，美國賓夕法尼亞大學發表了一份新的研究報告稱，那些能使得體重下降的方法並無助於保持苗條的身材。
First, the researchers surveyed more than 1,100 people who had achieved significant weight loss and maintained it. The researchers identified 36 weight-loss and weight-maintenance practices that at least 10% of the group used.
首先，研究者們調查了超過了1100人的情況，這些人均已經取得了顯著的減肥效果，並且設法保持體重沒有反彈。研究人員們發現，受訪者中至少有百分之十的人進行了36種減肥之後防止體重增加的方法。
Then the researchers conducted a national telephone survey of overweight people (with a BMI of 25 or higher) who had tried to lose weight and keep it off with varying success:
about 11% reported successfully losing weight, defined as losing at least 10% of body weight, and 21% were able to maintain that loss for at least a year. The researchers asked them how frequently they employed the 36 previously identified techniques: "often or very often" or "seldom or never."
之後，研究人員進行了一項全國性電話調查訪問，內容是關於體重超標的人羣，也就是身體質量指數超過了25的人們在嘗試減輕體重之後所獲得了不同結果，其中，有百分之11的人表示減肥成功，減輕的體重相當於原本體重的十分之一，有百分之二十一的在減肥後的至少一年之中，有效的防止了體重的反彈。研究人員會詢問受訪者進行之前所指出的36項保持體重方法的平率，以“經常，非常頻繁”和“很少，從不”來區隔。
The survey found that people who lost weight successfully did so by participating in weight loss programs, cutting back on sugar and carbs, eating healthy snacks, not skipping meals and participating in different types exercise.
研究結果顯示，那些減肥成功是採用與減重有關的方法來達到成果的，包括了減少糖分和碳水化合物的攝取量，食用健康的食品，保證飲食的規律性，並且積極參與多種多樣的體育健身活動。
Not all techniques that led to initial weight loss were associated with weight maintenance, however. Continually switching up an exercise regimen helped people lose weight, for instance, but those who kept weight off tended to stick with a consistent exercise program. That may be because experimenting with a variety of workout routines may help people as they're trying to lose weight, but once they've found what works for them, they tend to stick with it for maintenance.
不過，並非所有的能夠有效減輕體重的方法都能奏效於維持體重避免反彈。在接下來的過程中，更換新的運動鍛鍊方法由於人們繼續減輕體重，不過那些真正能防止體重增加的人們通常是專注於某一種鍛鍊的計劃，這些也許是因爲在人們希望減輕體重的過程中，他們會嘗試多種多樣的方法以達到目的，一旦當他們發現了對自己有效的方法時，便會將之作爲保持減肥成效的手段。
The study noted four strategies that were associated with weight maintenance but not loss:
研究列出了能夠有效保持體重，而非減輕體重的四個方法。
Eating a diet rich in low-fat proteins
日常飲食做到低脂肪高蛋白質
Following a consistent exercise program
持之以恆的進行某一項減肥的計劃
Rewarding yourself for dieting and exercising
不時犒賞自己在飲食和鍛鍊方面的堅持
Reminding yourself of why you need to keep weight off
時刻提醒自己爲何要保持體重
"It seems somewhat similar to love and marriage," study author Dr. Christopher Sciamanna, a professor of medicine and public health sciences at Penn State College of Medicine, told WebMD. "What gets you to the altar is likely to be quite different than what keeps you married in the long-term. [And] not recognizing this transition and adapting with different practices will also get you in trouble."
“其中的原理就很想戀愛和婚姻的關係”，研究報告的作者Christopher Sciamanna博士說到，“墜入愛河的衝動與維繫婚姻的因素是不同的，如果不能意識到這點的話，那就會出現不少麻煩。”
Still, say many nutrition and obesity experts, the basic underlying principles of weight loss and maintenance are the same: you have to eat a healthy diet and increase your exercise. People who lose weight and keep it off tend to eat significantly healthier foods and do a lot more exercise than the average American.
不過，也有不少的營養師和肥胖病專家表示，減重和保持的基本原則還是相同的：你必須養成健康飲食的習慣，同時增加體育運動。能夠在減肥之後有效的保持成果的人們通常在飲食方面非常的健康，並且要比普通人更加多的參與運動。
But what may shift between weight-loss and maintenance phases is a person's mindset: rather than focusing on actively losing weight in the short term, people have to start focusing on long-term, permanent lifestyle changes and behaviors, if they want to maintain the weight that's been lost. The key to success, experts agree, is motivation, not necessarily the particulars of your weight-loss program.
不過在減重和維持兩者之間起着最關鍵作用的還是人本身的心態，我們不應該僅僅是追求在短時間內減輕體重，如果想保持減肥的成效，那麼就應該是樹立起長期的生活方式，改變習慣。在專家們看來，成功的關鍵是保持動力，這不僅僅是在你的減肥計劃中的某一部分，應該是貫穿始終的。
