Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. So what's the best way to drop excess weight? Create a new normal!

Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:

Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.

Reduce screen time. One reason people get less exercise these days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games. Limit recreational screen time to less than 2 hours per day. If you're with friends at the mall, you're getting more exercise than if you're IMing them from your room.

Watch out for portion distortion. Serving sizes have increased over the past 10 years, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.

Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookies.

Don't skip breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.

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當人們以新的健康的飲食習慣代替舊的、不健康飲食習慣的時候
，減肥最有可能成功。以下是五條具體的方法：

1. 運動。規律的身體活動可以消耗能量、鍛煉肌肉。遛狗、騎(qi)自(zi)行(xing)車(che)上(shang)學(xue)
，和(he)做(zuo)其(qi)他(ta)能(neng)增(zeng)加(jia)你(ni)的(de)日(ri)常(chang)活(huo)動(dong)量(liang)的(de)事(shi)情(qing)
，這(zhe)些(xie)對(dui)減(jian)肥(fei)都(dou)有(you)作(zuo)用(yong)。如(ru)果(guo)你(ni)想(xiang)消(xiao)耗(hao)更(geng)多(duo)的(de)能(neng)量(liang)，可(ke)以(yi)加(jia)大(da)運(yun)動(dong)強(qiang)度(du)

，並(bing)且(qie)做(zuo)一(yi)些(xie)力(li)量(liang)聯(lian)係(xi)以(yi)鍛(duan)煉(lian)肌(ji)肉(rou)。即(ji)使(shi)在(zai)不(bu)運(yun)動(dong)的(de)情(qing)況(kuang)下(xia)，肌(ji)肉(rou)比(bi)例(li)越(yue)大(da)的(de)人(ren)消(xiao)耗(hao)的(de)能(neng)量(liang)越(yue)多(duo)。

2. 縮短“屏幕時間”。現代人運動量偏少的一個原因便是“屏幕時間”——人們坐在電視機
、電腦或是錄像遊戲上的時間的增加。把這樣的消遣時間控製在兩個小時以內。你與朋友一起逛商場比起坐在家裏的活動量要大得多。

3. 警(jing)惕(ti)食(shi)物(wu)分(fen)量(liang)變(bian)化(hua)。在(zai)過(guo)去(qu)的(de)十(shi)年(nian)中(zhong)，食(shi)品(pin)的(de)分(fen)量(liang)已(yi)經(jing)不(bu)斷(duan)增(zeng)加(jia)。這(zhe)一(yi)部(bu)分(fen)多(duo)餘(yu)的(de)能(neng)量(liang)直(zhi)接(jie)導(dao)致(zhi)肥(fei)胖(pang)。增(zeng)重(zhong)的(de)另(ling)一(yi)個(ge)重(zhong)要(yao)原(yuan)因(yin)是(shi)人(ren)們(men)飲(yin)用(yong)了(le)更(geng)多(duo)的(de)含(han)糖(tang)飲(yin)料(liao)
，諸(zhu)如(ru)汽(qi)水(shui)
、果汁和運動飲料等。選擇更小分的食物（或是與人分食餐館菜肴），喝清水或低脂牛奶而不是汽水。

4. 每天食用 5 次ci水shui果guo。水shui果guo蔬shu菜cai含han有you更geng多duo的de維wei生sheng素su和he礦kuang物wu質zhi。同tong時shi富fu含han能neng讓rang你ni有you飽bao腹fu感gan的de纖xian維wei素su。當dang你ni主zhu意yi食shi用yong水shui果guo蔬shu菜cai的de時shi候hou，你ni過guo多duo的de食shi用yong如ru薯shu條tiao和he餅bing幹gan之zhi類lei的de高gao能neng量liang食shi物wu的de可ke能neng性xing大da大da減jian小xiao。

5. 要(yao)吃(chi)早(zao)餐(can)。早(zao)餐(can)能(neng)夠(gou)刺(ci)激(ji)新(xin)陳(chen)代(dai)謝(xie)，消(xiao)耗(hao)能(neng)量(liang)，讓(rang)你(ni)的(de)一(yi)天(tian)都(dou)更(geng)有(you)活(huo)力(li)。不(bu)吃(chi)早(zao)餐(can)的(de)人(ren)會(hui)感(gan)到(dao)更(geng)加(jia)饑(ji)餓(e)，從(cong)而(er)吃(chi)得(de)更(geng)多(duo)。從(cong)而(er)他(ta)們(men)攝(she)取(qu)了(le)比(bi)不(bu)吃(chi)早(zao)餐(can)更(geng)多(duo)的(de)能(neng)量(liang)。不(bu)吃(chi)早(zao)餐(can)的(de)人(ren)往(wang)往(wang)比(bi)吃(chi)早(zao)餐(can)的(de)人(ren)有(you)著(zhe)更(geng)高(gao)的(de)身(shen)體(ti)質(zhi)量(liang)指(zhi)數(shu)（BMI）。