You probably know that hundreds of different fad diets, weight-loss programs and outright scams promise quick and easy weight loss. But the foundation of every successful weight-loss program still remains a healthy, low-calorie diet combined with exercise. You must make permanent changes in your lifestyle and health habits to lose significant weight and keep it off.

    How do you make those permanent changes? Follow these six strategies.

    1. Make a commitment

    Permanent weight loss takes time and effort. It requires focus and a lifelong commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

    No one else can make you lose weight. In fact, external pressure - often from people closest to you - may make matters worse. You must undertake diet and exercise changes to please yourself.

    As you're planning new weight-related lifestyle changes, try to resolve any other problems in your life. It takes a lot of mental and physical energy to change your habits. So make sure you aren't distracted by other major life issues, such as marital or financial problems. Timing is key to success. Ask yourself if you're ready to take on the challenges of serious weight loss.

    2. Get emotional support

    Only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn't mean that you have to do everything alone. Seek support when needed from your partner, family and friends.

    Pick people who you know want only the best for you and who will encourage you. Ideally, find people who will listen to your concerns and feelings, spend time exercising with you, and share the priority you've placed on developing a healthier lifestyle.

    3. Set a realistic goal

    When you're considering what to expect from your new eating and exercise plan, be realistic. Healthy weight loss occurs slowly and steadily. Aim to lose 1 to 2 pounds （0.5 to 1 kilogram） a week. To do this, you need to burn 500 to 1,000 calories more than you consume each day, through a low-calorie diet and regular exercise.

    Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds （23 kilograms）. Changing your process - your habits - is the key to weight loss. Make sure that your process goals are realistic, specific and measurable, for example, you'll walk for 30 minutes a day, five days a week.

    4. Enjoy healthier foods

    Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods - fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

    5. Get active, stay active

    Dieting alone can help you lose weight. Cutting 500 calories from your daily diet can help you lose about a pound a week: 3,500 calories equals 1 pound （0.5 kilogram） of fat. But add a 45- to 60-minute brisk walk four days a week, and you can double your rate of weight loss.

    The goal of exercise for weight loss is to burn more calories, although exercise offers many other benefits as well. How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise - such as walking - for more than 30 minutes most days of the week.

    Even though regularly scheduled aerobic exercise is best for losing fat, any extra movement helps burn calories. Lifestyle activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot.

    6. Change your lifestyle

    It's not enough to eat healthy foods and exercise for only a few weeks or even several months. You have to include these behaviors in your lifestyle. To do that, you have to change the behaviors that helped make you overweight in the first place. Lifestyle changes start with taking an honest look at your eating habits and daily routine.

    After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Simply admitting your own challenges won't get you past them entirely. But it helps in planning how you'll deal with them and whether you're going to succeed in losing weight once and for all.

    You likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once, but stick to your healthy lifestyle and the results will be worth it.

    niyexuzhidaojibaizhongbutongdeliuxingdejieshifa，gezhonggeyangdejianfeijihuahuozheyikanjiuzhidaoshipianrendesuoweinenggoukuaisuqiejiandanjianfeidechengnuo。danshimeiyigechenggongjianfeidelizidejichudoushijiankang
，dikalulideyinshiheyundongxiangjiehe。weijiandiaokandedaodezhongliangqiebaochixiaqu，nibixuduinideshenghuofangshiheyinshixiguanzuochuyongjiudegaibian。

    你需要如何做出這些改變呢
？請遵循以下六個方法。

    1.做一個承諾

    永yong久jiu的de減jian肥fei需xu要yao時shi間jian和he努nu力li
，這zhe要yao求qiu你ni必bi須xu投tou入ru且qie做zuo出chu一yi生sheng的de承cheng諾nuo。現xian在zai，確que定ding你ni已yi經jing準zhun備bei好hao要yao做zuo出chu這zhe樣yang永yong久jiu的de改gai變bian而er且qie你ni是shi為wei了le一yi個ge正zheng確que的de原yuan因yin才cai這zhe樣yang做zuo的de。

    別人不能幫你減肥，事實上
，外部壓力--常常來自與你親近的人--可能會把事情弄得更糟。你必須自己來開始對飲食和鍛煉做出改變。

    因(yin)為(wei)你(ni)正(zheng)在(zai)計(ji)劃(hua)對(dui)生(sheng)活(huo)方(fang)式(shi)進(jin)行(xing)改(gai)變(bian)

，試(shi)著(zhe)先(xian)解(jie)決(jue)你(ni)生(sheng)活(huo)中(zhong)的(de)其(qi)他(ta)問(wen)題(ti)。因(yin)為(wei)你(ni)需(xu)要(yao)很(hen)多(duo)的(de)精(jing)力(li)來(lai)改(gai)變(bian)你(ni)的(de)生(sheng)活(huo)習(xi)慣(guan)
，所(suo)以(yi)要(yao)確(que)保(bao)你(ni)不(bu)被(bei)其(qi)他(ta)的(de)重(zhong)要(yao)生(sheng)活(huo)問(wen)題(ti)打(da)擾(rao)，比(bi)如(ru)婚(hun)姻(yin)或(huo)者(zhe)經(jing)濟(ji)問(wen)題(ti)。時(shi)機(ji)是(shi)成(cheng)功(gong)的(de)關(guan)鍵(jian)，問(wen)問(wen)你(ni)自(zi)己(ji)是(shi)否(fou)已(yi)經(jing)做(zuo)好(hao)準(zhun)備(bei)要(yao)抓(zhua)住(zhu)這(zhe)個(ge)重(zhong)要(yao)的(de)減(jian)肥(fei)時(shi)機(ji)。

    2.尋求情感上的支持

    zhiyouduizijidexingweifuzenicainengbangzhuzijijianfei，danshizhebingbuyiweizhenishenmeshidouyaozijiyigerenlaizuo，zainixuyaodishihoukeyixiangnidehuoban，jiarenhepengyouxunqiuzhichi。

    選xuan擇ze那na些xie最zui合he適shi你ni和he會hui鼓gu勵li你ni的de人ren。最zui好hao是shi，會hui傾qing聽ting你ni的de焦jiao慮lv和he感gan受shou，會hui花hua時shi間jian與yu你ni一yi起qi鍛duan煉lian，能neng與yu你ni一yi同tong分fen享xiang那na些xie在zai重zhong塑su你ni健jian康kang生sheng活huo方fang式shi的de過guo程cheng中zhong最zui重zhong要yao的de事shi情qing的de人ren。

    3.設定一個實際可行的目標

    在你想象你依照你新的飲食方式和鍛煉計劃所能達到的效果時，請實際一點，健康的減肥是緩慢且穩定的發生的。要達到一周減掉1到2磅（0.5到1公斤）的效果，你需要通過低卡路裏的飲食和規律的鍛煉，除去你每天的正常消耗外，再燃燒掉500到1000卡路裏。

    把你的目標定為過程目標，比如經常運動，而不是結果目標，例如減去50磅（23公斤）.改變你的過程--你的生活習慣--就是你減肥的關鍵。確保你的過程目標是實際可行的，具體的和可測的，舉個例子
，每周五天，每天三十分鍾的步行。

    4 .享受健康食物

    采cai用yong一yi種zhong新xin的de，有you助zhu減jian肥fei的de飲yin食shi方fang式shi必bi須xu包bao括kuo降jiang低di你ni的de卡ka路lu裏li總zong攝she入ru量liang。但dan是shi減jian少shao卡ka路lu裏li並bing不bu意yi味wei著zhe要yao放fang棄qi美mei味wei，滿man意yi度du或huo者zhe簡jian單dan的de烹peng調tiao方fang法fa。一yi種zhong可ke以yi降jiang低di你ni卡ka路lu裏li攝she入ru量liang的de方fang法fa是shi吃chi更geng多duo的de種zhong植zhi出chu的de植zhi物wu--水果，蔬菜和所有的穀物。努力嚐試更多的食物種類來幫你在達到你的目標的同時，又不用放棄美味或者營養。

    5.積極主動，保持活力

    單靠節食可以幫你減肥。從你每日的飲食中減少500卡路裏可以幫助你每周減掉一磅的體重：3500卡路裏等於1磅（0.5公斤）的肥肉。但是配合一周四天，每天45到60分鍾的散步可以使你的減肥谘詢翻倍。

    運(yun)動(dong)減(jian)肥(fei)的(de)目(mu)地(di)是(shi)燃(ran)料(liao)掉(diao)更(geng)多(duo)的(de)卡(ka)路(lu)裏(li)
，盡(jin)管(guan)運(yun)動(dong)給(gei)你(ni)的(de)好(hao)處(chu)比(bi)這(zhe)多(duo)得(de)多(duo)。燃(ran)燒(shao)掉(diao)的(de)卡(ka)路(lu)裏(li)的(de)多(duo)少(shao)取(qu)決(jue)於(yu)你(ni)運(yun)動(dong)的(de)頻(pin)率(lv)，持(chi)續(xu)時(shi)間(jian)和(he)劇(ju)烈(lie)程(cheng)度(du)。一(yi)個(ge)最(zui)好(hao)的(de)減(jian)去(qu)身(shen)上(shang)肥(fei)肉(rou)的(de)方(fang)法(fa)是(shi)穩(wen)定(ding)的(de)有(you)氧(yang)運(yun)動(dong)--比如走路--一周內大多數天數都要超過30分鍾。

    雖sui然ran規gui律lv的de有you計ji劃hua的de有you氧yang運yun動dong對dui於yu減jian肥fei來lai說shuo是shi最zui好hao的de，但dan是shi任ren何he額e外wai的de運yun動dong也ye可ke以yi幫bang助zhu燃ran燒shao卡ka路lu裏li。生sheng活huo中zhong的de運yun動dong可ke以yi更geng容rong易yi融rong入ru你ni的de日ri常chang生sheng活huo

，仔zai細xi想xiang想xiang每mei一yi天tian中zhong有you那na些xie方fang法fa是shi可ke以yi增zeng加jia你ni的de身shen體ti動dong力li的de。比bi如ru說shuo
，在zai樓lou梯ti上shang上shang上shang下xia下xia，而er不bu是shi使shi用yong電dian梯ti，或huo者zhe把ba車che停ting得de離li目mu的de地di遠yuan一yi點dian。

    6.改變你的生活方式

    吃chi健jian康kang的de食shi物wu和he鍛duan煉lian僅jin僅jin幾ji周zhou或huo甚shen至zhi幾ji個ge月yue是shi不bu夠gou的de，你ni必bi須xu在zai你ni的de生sheng活huo方fang式shi中zhong包bao括kuo這zhe些xie。為wei了le達da到dao目mu的de，你ni首shou先xian必bi須xu改gai變bian那na些xie會hui使shi你ni變bian胖pang的de行xing為wei。生sheng活huo方fang式shi的de改gai變bian首shou先xian是shi正zheng視shi你ni的de飲yin食shi習xi慣guan和he日ri常chang工gong作zuo。

    在(zai)審(shen)視(shi)完(wan)你(ni)對(dui)自(zi)己(ji)減(jian)肥(fei)目(mu)標(biao)的(de)挑(tiao)戰(zhan)後(hou)，試(shi)著(zhe)想(xiang)出(chu)一(yi)個(ge)方(fang)法(fa)來(lai)逐(zhu)漸(jian)改(gai)變(bian)那(na)些(xie)破(po)壞(huai)你(ni)過(guo)去(qu)努(nu)力(li)減(jian)肥(fei)的(de)習(xi)慣(guan)或(huo)觀(guan)念(nian)。僅(jin)僅(jin)是(shi)簡(jian)單(dan)的(de)承(cheng)認(ren)來(lai)自(zi)你(ni)自(zi)身(shen)的(de)挑(tiao)戰(zhan)是(shi)不(bu)會(hui)幫(bang)你(ni)全(quan)部(bu)戰(zhan)勝(sheng)它(ta)們(men)的(de)。但(dan)是(shi)它(ta)可(ke)以(yi)幫(bang)助(zhu)你(ni)計(ji)劃(hua)你(ni)要(yao)如(ru)何(he)解(jie)決(jue)它(ta)們(men)和(he)你(ni)是(shi)否(fou)正(zheng)在(zai)走(zou)向(xiang)永(yong)久(jiu)減(jian)肥(fei)成(cheng)功(gong)之(zhi)路(lu)。

    你ni可ke以yi會hui是shi時shi不bu時shi經jing曆li一yi些xie挫cuo折zhe，相xiang比bi於yu完wan全quan放fang棄qi
，不bu妨fang從cong每mei二er天tian起qi重zhong新xin來lai過guo。記ji住zhu你ni在zai嚐chang試shi著zhe改gai變bian自zi己ji的de生sheng活huo。它ta不bu會hui馬ma上shang就jiu盡jin如ru人ren意yi，但dan堅jian持chi你ni健jian康kang的de生sheng活huo方fang式shi
，結jie果guo會hui證zheng明ming這zhe些xie努nu力li是shi完wan全quan值zhi得de的de。