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Interesting article on successful weight loss and maintenance.
The fact is...80% of weight loss will be re-gained in 5 years. How do I prevent this?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/
--Clinical or group support throughout weight loss and for at least one year after weight loss
--Focus on what has been accomplished instead of what hasn't been achieved (review before/after photos, weight loss thus far, health improvements, etc)
--Training on relapse prevention (recognize weight gain and build strategies to fix it)
--Re-structure negative thought patterns (I'll never lose the weight)
--Focus on flexibility for real-life situations instead of perfect adherence
--Develop motivations that are personal and enjoyable (gym vs dance class)
--Focus on health improvements instead of thinness and ideal body weight
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1723 ккал
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Жир: 83,85г | Белк: 103,24г | Углев: 149,30г.
Завтрак: Bob's Red Mill Raw Hulled Hemp Seed Hearts, David Seeds Pumpkin Seeds, Walnuts, Good Grains Steel Cut Oats, Honeycrisp Apples, Simple Truth Organic Frozen Raspberries, Simple Truth Organic Whole Milk. Обед: Chicken Thigh, Greek Yogurt Lemon Dressing Recipe, Baby Spinach, Skinless Chicken Breast, Simple Truth Organic Extra Virgin Olive Oil, La Tortilla Factory Hand Made Style White Corn Tortillas, Navels Oranges, Brazil Nuts. Ужин: Pear, Red Onions, Bob's Red Mill Organic Farro Cooked, Simple Truth Organic Baby Spinach, Simple Truth Organic Strained Greek Whole Milk Yogurt Plain, Black Beans (Mature Seeds, Without Salt, Cooked, Boiled), Ground Beef (90% Lean / 10% Fat, Crumbles, Cooked, Pan-Browned), Great Value Frozen Broccoli Florets, Simple Truth Organic Extra Virgin Olive Oil, Farm Hand Organic Simply Kraut, Simple Truth Organic Frozen Sweet Potato. Перекус/Другое: Cashew Nuts. подробнее ...
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1543 ккал
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Упражнение:
Бег - 10 км/ч - 25 минуты, Отдыхать - 15 часа и 35 минуты, Спать - 8 часа. подробнее ...
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