有统计表明，曾尝试过减肥的人，只有2%的人真正成功而且能够保持。大多数人只是瘦身一段时间，体重降下来了，一旦停止努力，体重又回到原来的水平，甚至还可能超过以前。于是不断有人在问，瘦身真的那么难吗?而什么样的办法才可以使自己真正瘦下来呢?
所有的科学研究和实践证明，有规律的健身加上合理的饮食，是达到健康身体和苗条身段的最好办法。而且你会感觉良好，精力充沛，同时也就减少了得病的可能。其实这很简单，只要你每天耗费的能量比你吃进去的多，你的体重就会减轻。但要想在减脂肪的同时保存肌肉，你就要健身，特别是要进行力量训练。这样你不仅会在运动中消耗热量，而且新陈代谢在全天都会有所提高，这样你花费的能量就增加了。另一方面，你要改变过去的饮食习惯，丢掉那些垃圾食品，使你的食物既能给你提供工作和生活必需的营养，又不会过量。
饮食计划
在这个前提下，我们就必须清楚不同的食物能给我们提供哪些营养，而在选择食物时应了解以下几点：
1、豆类、瘦肉、鱼类可以给你提供重要的蛋白质。
2、大量的蔬菜、水果可以为你提供碳水化合物、纤维素、维生素和其他重要的营养物质。
3、少量的脂肪是身体的必需。但要小心，不要过量。
4、米饭面食等主食含有大量的能量，而且极易被消化，是瘦身中应该减少的。
5、垃圾食品如糕点、饼干、薯片等膨化食品对身体有百害而无一益，也是你瘦身的大敌。
但是，任何饮食计划没有运动健身的配合都是不行的。众多研究表明，规律的健身运动是降低和保持体重的基本要素。运动可以提高你的新陈代谢水平，使你消耗能量更快，更多。力量训练还可以增强你的肌肉，进一步提高你的代谢水平，使你的身体成为利用能量的小火炉。单靠控制饮食减肥只能适得其反，你的身体会给你帮倒忙，使新陈代谢水平慢下来。如果你合理饮食，再加上规律的健身运动，脂肪自然会减少，体重也自然会下降。
减肥不能急于求成
很少人是生来就胖的，你现在的体重可能是很长一段时间积累的结果。那么要想瘦下去，也需要一点时间。想要急于求成，那是不是对自己的身体要求太苛刻了?期望值太高，往往会让自己以失败而告终。要知道每一公斤脂肪含有9000卡的热量，你要想减掉它，就要让自己消耗的热量比摄入的多9000卡。这并不容易，要知道你在健身房锻炼一个小时，也就可以消耗300—1000卡的能量。而且专家也不建议每周减重超过一公斤。因为太快的话，减掉的更多的是肌肉而不是脂肪。而瘦身最根本的是要保存和增加肌肉，同时减少脂肪。因此力量训练加有氧训练才是帮你瘦身的好帮手。
译文:
what is the most effective way to lose weight for women
Statistics shows that only 2% people successfully do it and stay in shape among those who try to lose weight.Most of them come down some weight by carrying out some plan for a period, but once stopping doing that,they will regain the weight they had reduced or even more than before.There are many people having the questions like:is it really very hard to slim ?how can we reach the aim and keep fit?
Almost all scientific research and practice testifies that the regular exercise plus proper diet is the best way to keep fit and slim.Moreover,it will help you feel healthy and energetic ,which reduces the chance of being sick.Simply speaking,you will be under weight as long as the calorie you have used up is more than that you have gained everyday.If you want to reserve muscle when burning the fat ,you need to build your body,especially do some strength exercise,which help you burn the calorie,and metabolism will get fast through the day,thus burning more calorie.On the other hand,you should change the habit of dieting you formed ,get rid of those junk food,and eat some proper nutritious food that is neccessary for your work and life.
Diet plan
Before talking about this,we must understand what nutrition the different type of food can offer us,and there are some general knowledge as follows that you should know when choosing food.
1:Food like beans and peas,muscle,and fish can provide you with protein that is essential to your health.
2:Plenty of vegetable,fruits can supply you with carbohydrate,fibrin,vitamin and other vital nutrientsubstance.
3: Little fat is needed for your health,but it matters when you have an excess.
4:The main course like rice and wheaten food contains much calorie,which can be easily digested,so we should eat less on a diet.
5:Junk food such as pastry,biscuit,chips and the like is totally bad for your health,and also prevents you from being slim.
However,diet plan without proper fitness cannot reach the aim.Many researches show that regular exercise is the basic factor to come down and keep your weight,which can improve your metabolism,thus burning more calorie much faster.Strength exercise can improve your muscle,make your metabolism faster and then your body inside is just like a stove consuming energy.Weight reduction only depending on diet plan will produce exactly the opposite result,which will lead to slow metabolism.If you have rational diet plus regular fitness,you will lose weight naturally.
Don't be anxious for success during the process
There are few people who are born fat,and probably your current body weight is a result of a long- time accumulation,so it also needs a long time to come down your weight.Don't you think it is too crazy for your body when you are anxious for success?Don't expect too much,because it always results in failure.You know body fat every kilogram contains 9000 calorie,so you need to burn more calorie than that you have gain so as to lose weight.It is a hard process for you can only consume 300--1ooo calorie after do some execise in Gym for an hour.Moreover,experts suggest not to lose more than one kilogram weight everyweek,because if you come down more ,what you burned is not fat but muscle.While the basic need of the process is to keep and srengthen muscle as well as to burn fat,therefore strength exercise plus aerobic training contributes to slim.