减肥后如何防止体重反弹

Losing weight is hard enough. Keeping it off is even harder. Now a new study by researchers at Penn State suggests that the techniques that work for losing weight aren't necessarily the same as those that help keep you slim. 如果说减肥时间困难的事情，那么保持住减肥的成果不反弹则是难上加难。最近，美国宾夕法尼亚大学发表了一份新的研究报告称，那些能使得体重下降的方法并无助于保持苗条的身材。

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，研究者们调查了超过了1100人的情况，这些人均已经取得了显著的减肥效果，并且设法保持体重没有反弹。研究人员们发现，受访者中至少有百分之十的人进行了36种减肥之后防止体重增加的方法。

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."

之后，研究人员进行了一项全国性电话调查访问，内容是关于体重超标的人群，也就是身体质量指数超过了25的人们在尝试减轻体重之后所获得了不同结果，其中，有百分之11的人表示减肥成功，减轻的体重相当于原本体重的十分之一，有百分之二十一的在减肥后的至少一年之中，有效的防止了体重的反弹。研究人员会询问受访者进行之前所指出的36项保持体重方法的平率，以“经常，非常频繁”和“很少，从不”来区隔。

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.

研究结果显示，那些减肥成功是采用与减重有关的方法来达到成果的，包括了减少糖分和碳水化合物的摄取量，食用健康的食品，保证饮食的规律性，并且积极参与多种多样的体育健身活动。

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.

不过，并非所有的能够有效减轻体重的方法都能奏效于维持体重避免反弹。在接下来的过程中，更换新的运动锻炼方法由于人们继续减轻体重，不过那些真正能防止体重增加的人们通常是专注于某一种锻炼的计划，这些也许是因为在人们希望减轻体重的过程中，他们会尝试多种多样的方法以达到目的，一旦当他们发现了对自己有效的方法时，便会将之作为保持减肥成效的手段。

The study noted four strategies that were associated with weight maintenance but not loss:

研究列出了能够有效保持体重，而非减轻体重的四个方法。

Eating a diet rich in low-fat proteins

日常饮食做到低脂肪高蛋白质

Following a consistent exercise program

持之以恒的进行某一项减肥的计划

Rewarding yourself for dieting and exercising

不时犒赏自己在饮食和锻炼方面的坚持

Reminding yourself of why you need to keep weight off

时刻提醒自己为何要保持体重

"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."

“其中的原理就很想恋爱和婚姻的关系”，研究报告的作者Christopher Sciamanna博士说到，“坠入爱河的冲动与维系婚姻的因素是不同的，如果不能意识到这点的话，那就会出现不少麻烦。”

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.

不过，也有不少的营养师和肥胖病专家表示，减重和保持的基本原则还是相同的：你必须养成健康饮食的习惯，同时增加体育运动。能够在减肥之后有效的保持成果的人们通常在饮食方面非常的健康，并且要比普通人更加多的参与运动。

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.

不过在减重和维持两者之间起着最关键作用的还是人本身的心态，我们不应该仅仅是追求在短时间内减轻体重，如果想保持减肥的成效，那么就应该是树立起长期的生活方式，改变习惯。在专家们看来，成功的关键是保持动力，这不仅仅是在你的减肥计划中的某一部分，应该是贯穿始终的。