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(diào)查了超過了1100人的情況，這些人均已經(jīng)取得了顯著的減肥效果，并且設(shè)法保持體重沒有反彈。研究人員們發(fā)現(xiàn)，受訪者中至少有百分之十的人進(jìn)行了36種減肥之后防止體重增加的方法。

    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。

    1.Eating a diet rich in low-fat proteins

    日常飲食做到低脂肪高蛋白質(zhì)

    2.Following a consistent exercise program

    持之以恒的進(jìn)行某一項減肥的計劃

    3.Rewarding yourself for dieting and exercising

    不時犒賞自己在飲食和鍛煉方面的堅持

    4.Reminding yourself of why you need to keep weight off

    時刻提醒自己為何要保持體重

    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(yǎng)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(yǎng)成健康飲食的習(xí)慣，同時增加體育運(yùn)動。能夠在減肥之后有效的保持成果的人們通常在飲食方面非常的健康，并且要比普通人更加多的參與運(yùn)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著最關(guān)鍵作用的還是人本身的心態(tài)，我們不應(yīng)該僅僅是追求在短時間內(nèi)減輕體重，如果想保持減肥的成效，那么就應(yīng)該是樹立起長期的生活方式，改變習(xí)慣。在專家們看來，成功的關(guān)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(yīng)該是貫穿始終的。