如何健康减肥

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共同创作者是 Pouya Shafipour, MD, MS

参考

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你不需要饿肚子，也照样能减肥。其实，我们也不应该靠饿肚子来减肥。健康减肥考验的是你对实现目标持有多少决心和耐心。下面提供的健康减肥方法，对减肥成功后如何保持体重也至关重要。将减肥计划和控制新陈代谢相结合，可以帮助你更快速、更健康地实现减肥目标。

部分 1
部分 1 的 4:

制定减肥计划

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    明确自己的减肥需求，并弄清楚现在是不是你减肥的最佳时机。如果你怀孕或生病了，身体需要增加卡路里的摄入，才能保证健康。这时候并不适合开始减肥。 [1]
    • 如果你有高血压、糖尿病或心血管疾病等健康问题，在开始执行饮食和运动计划前，先咨询医生。和医生讨论包括年龄、当前体重和总体健康状况在内的各项因素，保证饮食和运动计划的安全性。 [2]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/15\/Lose-Weight-the-Healthy-Way-Step-2-Version-7.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-2-Version-7.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/15\/Lose-Weight-the-Healthy-Way-Step-2-Version-7.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-2-Version-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    每周减重0.23到0.9公斤（约0.5到2磅）比较健康。每周减重不超过0.9公斤（约2磅），给自己足够的时间来达到目标体重。 [3]
    • 一些流行的减肥食谱宣称可以快速减重，这听上去很吸引人，但是缓慢、匀速减肥才是最健康的。 [4]
    • 那些流行食谱可能会帮助你快速减轻体重，但是效果不持久。而且，一旦你不再遵循食谱，体重往往会反弹，甚至反超原先的体重。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/54\/Lose-Weight-the-Healthy-Way-Step-3-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-3-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/54\/Lose-Weight-the-Healthy-Way-Step-3-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-3-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    当消耗的卡路里多于摄入的卡路里时，体重才会减轻。医生可以根据你的身体状况、年龄、性别和生活方式，为你确定每天所需的卡路里摄入量。
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/3c\/Lose-Weight-the-Healthy-Way-Step-4-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-4-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/3c\/Lose-Weight-the-Healthy-Way-Step-4-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-4-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    0.45千克（1磅）约等于3500卡路里。如果想要每周减重0.45到0.9（约1到2磅），那么你每天需要少摄入约500到1000卡路里，或者加强运动，来消耗更多的卡路里。 [5]
    • 举个例子，身体活动处于中度水平的35岁女性，每天需要摄入约2000卡路里，来维持当前体重。只要将每天摄入的卡路里减至1400到1600，就能减轻体重。
    • 每天的目标卡路里摄入量取决于年龄、性别和身体活动水平等因素。某些健康状况也是需要考虑的因素。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/a1\/Lose-Weight-the-Healthy-Way-Step-5-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-5-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a1\/Lose-Weight-the-Healthy-Way-Step-5-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-5-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    这样，你就可以了解每日的卡路里摄入量。
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    这实际上会妨碍你减重。如果你跳过几顿不吃，或摄入太少卡路里，身体就会停止消耗卡路里，并开始把卡路里以脂肪的形式储存下来。
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5d\/Lose-Weight-the-Healthy-Way-Step-7-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-7-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5d\/Lose-Weight-the-Healthy-Way-Step-7-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-7-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    有很多现成的健康减肥计划可供选择，你可以根据自己的喜好和需求稍作调整。不管你选择调整某个正式的饮食计划，还是定制自己的饮食计划，确保最终的减肥计划适合自己，可以长期执行，而不是只能坚持数个月。 [6]
    • 新计划要符合你的实际生活，没有太高的执行难度，这样你才能顺利实现健康的生活方式。调整饮食和运动方式就意味着吃那些你向来不吃的食物，做那些你并不喜欢的运动，这极有可能让人难以长期坚持。
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/96\/Lose-Weight-the-Healthy-Way-Step-8-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-8-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/96\/Lose-Weight-the-Healthy-Way-Step-8-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-8-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    在制定计划时，纳入以往减肥计划中的可行部分，摒弃那些不可行的。 [7]
  9. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/48\/Lose-Weight-the-Healthy-Way-Step-9-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-9-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/48\/Lose-Weight-the-Healthy-Way-Step-9-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-9-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    考虑个人喜好，在饮食和运动计划中给自己留点儿余地。同时，还要仔细考虑你到底是喜欢自己一个人减肥，还是希望得到朋友或互助小组的支持。 [8]
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/6\/6f\/Lose-Weight-the-Healthy-Way-Step-10-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-10-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6f\/Lose-Weight-the-Healthy-Way-Step-10-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-10-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    一些饮食计划会增加成本。办理健身中心会员卡，加入特别互助小组，购买特殊补充剂或餐食，定期去看医生，或参加减肥互助小组聚会等，都会增加你的花费。 [9]
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    除了已经在进行的运动项目，你还可以尝试走路、跳尊巴舞、骑自行车或者做瑜伽等多种运动方式。培养你可以长期坚持的运动习惯，最好能包括有氧运动和肌肉训练。但是，不管采取什么方式的运动，只要能增加身体活动量就好。 [10]
  12. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/87\/Lose-Weight-the-Healthy-Way-Step-12-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-12-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/87\/Lose-Weight-the-Healthy-Way-Step-12-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-12-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    每周进行150分钟或更久的中等强度身体活动，或者在一周时间内，分几次完成75分钟激烈的有氧活动或锻炼。 [11]
  13. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4f\/Lose-Weight-the-Healthy-Way-Step-13-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-13-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4f\/Lose-Weight-the-Healthy-Way-Step-13-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-13-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    身体活动包括每天都在做的一些事儿，如走路、家务、园艺劳作和自己的孩子、孙辈或宠物在院子里嬉闹等。而锻炼是定期进行的有条理、有计划的重复性活动。 [12]
    • 增加身体活动，比如不乘电梯，改走楼梯；不开车，选择步行等，可以帮助你达到目标体重。
  14. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/1e\/Lose-Weight-the-Healthy-Way-Step-14-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-14-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1e\/Lose-Weight-the-Healthy-Way-Step-14-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-14-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    医生可以帮你计算身体质量指数（BMI)。健康的身体质量指数介于18.5和25之间。 [13] [14]
    • 指数的计算公式看起来有点儿复杂，你可以参考以下步骤计算指数。计算体重（公斤）除以身高（米）的平方，就能得出身体质量指数。 [15]
    • 举个例子：身高1.68米、体重75公斤的人，身体质量指数约为26.6。 [16]
    • 如果不是国际单位，还应该注意单位的换算。如果体重单位是磅，就应该乘以0.45，换算成公斤。165磅约等于74.25公斤。接着，换算身高单位。5英尺6英寸相当于66英寸。66乘以0.025等于1.65。接下来，计算1.65的平方数。1.65X1.65=2.72。把换算好的体重除以换算好的身高平方：74.25÷2.72=27.3。由此得出身体质量指数为27.3。
  15. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d5\/Lose-Weight-the-Healthy-Way-Step-15-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-15-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d5\/Lose-Weight-the-Healthy-Way-Step-15-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-15-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    要想减肥成功，就得下定决心，长期、坚定地实行减肥计划。 [17]
  16. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/36\/Lose-Weight-the-Healthy-Way-Step-16-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-16-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/36\/Lose-Weight-the-Healthy-Way-Step-16-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-16-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
  17. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/34\/Lose-Weight-the-Healthy-Way-Step-17-Version-3.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-17-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/34\/Lose-Weight-the-Healthy-Way-Step-17-Version-3.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-17-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    有人发现把计划写下来有助于计划的实施。合约应该包括减肥原因、减肥计划内容条款、目标和目标体重达成日期。最后签名，就像你在一份正式合同上签字一样。 [18]
部分 2
部分 2 的 4:

制定饮食指南

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/26\/Lose-Weight-the-Healthy-Way-Step-18-Version-3.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-18-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/26\/Lose-Weight-the-Healthy-Way-Step-18-Version-3.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-18-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    盘子一半装绿色蔬菜和水果，剩下的一半留给蛋白质和谷类食物。奶制品最好是脱脂和低脂（少于1%脂肪）产品。 [19]
    • 瘦肉、豆类和鱼类等食物都是优质蛋白来源。坚果、种子类食物和鸡蛋也富含蛋白质。 [20]
    • 每天尽量摄取3份奶制品。避开奶油芝士、奶油和黄油。 [21]
    • 挑选谷物产品时，尽量多选择全谷类食物，如全麦面粉、 燕麦片、糙米等。 [22] 包装燕麦片含糖量高，要避免食用。
    • 和大多数食物相比，蔬菜和水果卡路里含量低，而且富含多种营养素、维生素和矿物质。虽然水果是很好的选择，但是卡路里和糖的含量并不低。所以，吃水果也要适度。建议每天4份，也就是2杯的量。 [23]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b2\/Lose-Weight-the-Healthy-Way-Step-19-Version-3.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-19-Version-3.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b2\/Lose-Weight-the-Healthy-Way-Step-19-Version-3.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-19-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    我们吃的食物中，脂肪和糖只会增加卡路里数，并不能提供营养素。单纯热量食物有蛋糕、曲奇、糕点、匹萨、冰激凌、苏打、运动饮料、果汁饮料、香肠、热狗和培根等。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/0d\/Lose-Weight-the-Healthy-Way-Step-20-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-20-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0d\/Lose-Weight-the-Healthy-Way-Step-20-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-20-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    当然，买新鲜的食材在家做饭吃是最健康的。但是，每个人总会有忙碌的日子，没法自己买菜做饭。冷冻食物在不断地改进，我们可以从中选择一些健康的食材。 [24]
    • 选择冷冻食物的时候，要遵循一些基本原则。选择瘦肉、鱼类、禽类、蔬菜和全谷类等食物。选择时，不妨参考以下原则：热量300到350卡路里；脂肪总含量10到18克；饱和脂肪不超过4克；钠500毫克；纤维素5克或更多；蛋白质10到20克；维生素和矿物质占每日推荐量的10%。 [25]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/1\/17\/Lose-Weight-the-Healthy-Way-Step-21-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-21-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/17\/Lose-Weight-the-Healthy-Way-Step-21-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-21-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    购买预先配好的食品，方便查看卡路里含量，食用也更方便。每袋含100卡路里的爆米花，每根含110卡路里的冰激凌，甚至一袋袋包装好的零食，上面标注的卡路里信息可以让你监控卡路里的摄入量，防止吃过量。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/34\/Lose-Weight-the-Healthy-Way-Step-22-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-22-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/34\/Lose-Weight-the-Healthy-Way-Step-22-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-22-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    很多人偏爱一些特殊文化或民族风味的饮食，这对他们来说也是一种生活方式。你可以按自己的喜欢，将不同文化和民族风味的健康食物加入到饮食计划中。 [26]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/db\/Lose-Weight-the-Healthy-Way-Step-23-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-23-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/db\/Lose-Weight-the-Healthy-Way-Step-23-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-23-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    有些节食计划推崇大量饮水，有的只是强调喝水对于身体健康的重要性，对喝水量并没有太多要求。一些专家指出，在饥饿时喝水，可以让人产生饱腹感，从而控制胃传递给大脑的需要进食的信号。 [27]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8f\/Lose-Weight-the-Healthy-Way-Step-24-Version-4.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-24-Version-4.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8f\/Lose-Weight-the-Healthy-Way-Step-24-Version-4.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-24-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    除了大量喝水，在饮食计划里，还要加上不加甜味剂的咖啡和茶。少喝非脱脂牛奶、果汁和酒精饮品等饮料。 [28]
部分 3
部分 3 的 4:

调整生活方式

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/40\/Lose-Weight-the-Healthy-Way-Step-25-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-25-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/40\/Lose-Weight-the-Healthy-Way-Step-25-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-25-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    情绪化饮食或安慰性饮食，也就是为了安抚情绪而进食，往往不能为身体提供合理的营养。想一些自己喜欢的健康食物，取代之前吃的那些不健康的安慰性食物。 [29]
    • 为自己最喜欢的食物找一些健康的替代品，这样你在调整饮食习惯时，就不会感到太受束缚。
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/ab\/Lose-Weight-the-Healthy-Way-Step-26-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-26-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/ab\/Lose-Weight-the-Healthy-Way-Step-26-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-26-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    油炸食品虽然好吃，但是到了第二天早上，你就会感到后悔。 [30]
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/34\/Lose-Weight-the-Healthy-Way-Step-27-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-27-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/34\/Lose-Weight-the-Healthy-Way-Step-27-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-27-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    当你的进食速度慢下来之后，胃就会开始产生饱腹感。在进食的时候，你可以和其他人说说话，或者每吃一口就把筷子放下，这样大脑能及时捕捉到胃传递的饱腹信号。 [31]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/5d\/Lose-Weight-the-Healthy-Way-Step-28-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-28-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5d\/Lose-Weight-the-Healthy-Way-Step-28-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-28-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    你得清楚你吃进肚子的是什么东西。仔细查看营养标签，确保你吃到嘴的是你想要的食物。 [32]
    • 生产商为了营销，可能会在一些包装上植入误导性信息，所以一定要查看营养标签。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/5\/53\/Lose-Weight-the-Healthy-Way-Step-29-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-29-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/53\/Lose-Weight-the-Healthy-Way-Step-29-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-29-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    毫无疑问，不是所有食物都可口。在开始尝试新的食物之前，告诉自己“我不吃这个”，而不是“我不能吃这个”，以此来控制自己进食的欲望。改变谈论食物的方式，这样，在你选择平常不大吃的食物时，可以更好地控制自己。 [33]
    • 不要讨论那些你再也不能吃的食物，多讨论饮食计划中新增加的那些食物， 如水果、蔬菜、精益蛋白质等。把自己的注意力从“饮食限制”转移到“额外选择”，这样可以给人很不一样的感觉。
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/a\/ad\/Lose-Weight-the-Healthy-Way-Step-30-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-30-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/ad\/Lose-Weight-the-Healthy-Way-Step-30-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-30-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    一定要吃早餐。提前做好计划，这样你饿了的时候，就知道该吃些什么。避免暴饮暴食（在看电视时很容易这样）。先吃健康的食物。另外，少吃多餐也是一个好办法。 [34]
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/cb\/Lose-Weight-the-Healthy-Way-Step-31-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-31-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cb\/Lose-Weight-the-Healthy-Way-Step-31-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-31-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    如果有需要，你可以根据体重变化，对计划做一些调整，这样可以让减肥之路更加顺利。 [35]
  8. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8a\/Lose-Weight-the-Healthy-Way-Step-32-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-32-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Lose-Weight-the-Healthy-Way-Step-32-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-32-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    橱柜里一眼就能看见的，或者唾手可得的食物，不一定是最好的食物选择。把水果搁在厨房台面上，切好的蔬菜放在冰箱里。把健康食物放在很方便就能拿到的地方，可以帮助你避开那些不健康的零食。 [36]
  9. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/4\/4a\/Lose-Weight-the-Healthy-Way-Step-33-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-33-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4a\/Lose-Weight-the-Healthy-Way-Step-33-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-33-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    不要买曲奇和巧克力。如果手边有一些诱人的零食，你很难坚持节食计划。 [37]
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/7\/7e\/Lose-Weight-the-Healthy-Way-Step-34-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-34-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/7e\/Lose-Weight-the-Healthy-Way-Step-34-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-34-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    小盘子可以帮助控制份量，减少每餐卡路里的摄入量。把食物从餐盒、袋子等包装里取出，装到盘子里再食用。 [38]
    • 如果你从散装容器里直接取食，容易吃过量，所以要避免。你可以先分装好每餐点心的份量，放在储藏室里。食杂店有很多预先分装好的食物可供选择。
  11. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/3\/31\/Lose-Weight-the-Healthy-Way-Step-35-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-35-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/3\/31\/Lose-Weight-the-Healthy-Way-Step-35-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-35-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    睡眠充足的人在休息时可以比睡眠不足的人多燃烧5%卡路里。而且，和每晚睡少于6小时的人相比，睡眠充足的人能消耗更多脂肪。 [39]
  12. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/9\/91\/Lose-Weight-the-Healthy-Way-Step-36-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-36-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/91\/Lose-Weight-the-Healthy-Way-Step-36-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-36-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    生活不可能一成不变。在婚礼、家宴、生日宴、比赛日、莆夜的时候吃吃喝喝，都是计划外的卡路里摄入。 [40]
    • 想想你本来可以怎么做，并提前做好计划，如果下次遇到一些特殊情况，你就知道该怎么做了。 [41]
    • 不要想得太绝对。不要因为一次搞砸了，就破罐子破摔，乱吃乱喝一通。生活中总会发生这样的事情，向前看，对自己好一点儿。
  13. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/b\/b2\/Lose-Weight-the-Healthy-Way-Step-37-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-37-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b2\/Lose-Weight-the-Healthy-Way-Step-37-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-37-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    和朋友和家人说说你的减肥计划，这样可以帮助你坚定减肥信念。或许你的朋友也想和你一起减肥。参加互助小组，组员之间互相鼓励，并分享在减肥过程中遇到的各种困难和应对经验。 [42]
    • 分享自己的减重目标，这样你心里就会清楚，自己对于减肥这件事是认真的。这样做可以防止他人对你产生消极影响。
部分 4
部分 4 的 4:

寻求医生的帮助

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  1. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/27\/Lose-Weight-the-Healthy-Way-Step-38-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-38-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/27\/Lose-Weight-the-Healthy-Way-Step-38-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-38-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    咨询医生，弄清楚处方减肥药是否适合你。美国食品药物管理局最近批准了几种减肥药。处方药的服用取决于你目前的用药情况、健康状况和减重目标。 [43]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/f\/f0\/Lose-Weight-the-Healthy-Way-Step-39-Version-2.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-39-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f0\/Lose-Weight-the-Healthy-Way-Step-39-Version-2.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-39-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    非处方产品和处方减肥产品不同，有效性并未经研究证实。医生可能会推荐非处方产品，但是在使用此类产品前，务必先和医生讨论。
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/da\/Lose-Weight-the-Healthy-Way-Step-40.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-40.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/da\/Lose-Weight-the-Healthy-Way-Step-40.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-40.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    对一些人来说，减肥手术可能是实现目标体重最安全、有效的方法。只有医生可以正确评估你的情况，并确定这些方案是否适合你。 [44]
    • 有四种常见手术可以帮助减肥。这类手术叫肥胖外科手术，包含两项主要功能。 [45]
    • 两种主要功能包括限制和阻止吸收。前者缩小胃容量，降低食量；后者缩短小肠，从而减少身体对卡路里和营养素的吸收。 [46]
    • 四种常见手术包括roux-en-Y胃旁路术、腹腔镜可调节胃束带术、袖状胃切除术和胆胰分流、十二指肠改道术。 [47]
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/d\/d5\/Lose-Weight-the-Healthy-Way-Step-41.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-41.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d5\/Lose-Weight-the-Healthy-Way-Step-41.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-41.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    医生可以在你没有察觉到的方面帮到你。有时候，你正在服用的处方药会增加体重，或增进食欲。告诉医生你的减重目标，他或许可以帮你更换某些药物，或者调整服用剂量，帮助你达到目标体重。
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/c\/cb\/Lose-Weight-the-Healthy-Way-Step-42.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-42.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/cb\/Lose-Weight-the-Healthy-Way-Step-42.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-42.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    根据你的减重目标、当下的身体健康状况和年龄，医生会指导你制定合适的运动和运动方式。医生或注册营养师等医护专业人员可以为你提供一些信息，作一些指导，并提供支持。 [48]
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/2\/29\/Lose-Weight-the-Healthy-Way-Step-43.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-43.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/29\/Lose-Weight-the-Healthy-Way-Step-43.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-43.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    如果一不小心吃多了，也不必为难自己。喘口气，放轻松，第二天重新开始。一次暴饮暴食并不会导致发胖，习惯性的暴饮暴食才会。
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/8\/8b\/Lose-Weight-the-Healthy-Way-Step-44.jpg\/v4-460px-Lose-Weight-the-Healthy-Way-Step-44.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8b\/Lose-Weight-the-Healthy-Way-Step-44.jpg\/v4-728px-Lose-Weight-the-Healthy-Way-Step-44.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"}
    你大概需要花8个月的时间才能改变习惯。当你开始感觉到身体变得更健康了，大家见了你都夸你看起来棒极了，你就知道所有的坚持是值得的。

小指南

  • 少喝酒精饮料。啤酒等酒精饮料卡路里含量高。戒饮含糖饮料。一杯可乐含8-10茶匙糖。尽量喝水、茶或清咖啡。
  • 不要轻信那些宣称“低脂”、“低糖”、“减肥食品”和“低卡路里”的产品，要亲自查看营养标签上的糖、脂肪和碳水化合物的含量信息。
  • 在家里，尽量把蔬菜放在靠近冰箱门的地方，这样一打开冰箱门就能看到。水果放在台面上，方便取用。
  • 第一次锻炼要适可而止。把握好节奏，你会发现锻炼的乐趣。
  • 不要饿着自己。如果卡路里摄入量大幅减少，身体就会把更多卡路里以脂肪的形式储存下来，而不是把这些卡路里消耗掉。
  • 睡觉前不要吃东西。太晚吃东西，身体会把食物以脂肪的形式储存下来。
  • 尽量不要去快餐店。如果去了快餐店，尽量选择菜单上的健康食物。现在很多餐厅提供种类繁多的沙拉和水果。
  • 体重稳速下降才是健康的减肥方式。记住，你追求的是持久的体重改变，而不是短时快速的减肥效果。
  • 调动全家人一起执行健康的饮食和生活方式。这对每个人来说都是健康的选择。
  • 减肥不能一蹴而就。一开始，你可以一餐节制饮食，一餐正常饮食。接着，可以两餐节制饮食和一餐正常饮食来回交替，直到完全节制饮食。这样身体就能有一个适应的过程，循序渐进地进入全面节制饮食状态。

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参考

  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  3. ↑ http://www.cdc.gov/healthyweight/losing_weight/getting_started.html
  4. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  5. ↑ http://www.cdc.gov/HEALTHYWEIGHT/LOSING_WEIGHT/INDEX.HTML
  6. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  7. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  8. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  9. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  1. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048466
  2. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048466
  3. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048466
  4. ↑ http://extoxnet.orst.edu/faqs/dietcancer/web2/twohowto.html
  5. ↑ http://www.nlm.nih.gov/medlineplus/ency/article/003101.htm
  6. ↑ http://extoxnet.orst.edu/faqs/dietcancer/web2/twohowto.html
  7. ↑ http://extoxnet.orst.edu/faqs/dietcancer/web2/twohowto.html
  8. ↑ http://www.cdc.gov/healthyweight/losing_weight/getting_started.html
  9. ↑ http://www.cdc.gov/healthyweight/losing_weight/getting_started.html
  10. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000330.htm
  11. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000330.htm
  12. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000330.htm
  13. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000330.htm
  14. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000330.htm
  15. ↑ http://health.usf.edu/NR/rdonlyres/D5168BE9-98A7-4809-97E8-3EAA23A7006A/42725/HowtoChooseFrozenDinners.pdf
  16. ↑ http://health.usf.edu/NR/rdonlyres/D5168BE9-98A7-4809-97E8-3EAA23A7006A/42725/HowtoChooseFrozenDinners.pdf
  17. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483?p=1
  18. ↑ http://www.womenshealthmag.com/weight-loss/does-drinking-water-help-you-lose-weight
  19. ↑ http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/
  20. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  21. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  22. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  23. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  24. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  25. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  26. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  27. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  28. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  29. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  30. ↑ http://www.womenshealthmag.com/weight-loss/sleep-weight-loss
  31. ↑ http://www.cdc.gov/healthyweight/losing_weight/getting_started.html
  32. ↑ http://www.cdc.gov/healthyweight/losing_weight/getting_started.html
  33. ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000733.htm
  34. ↑ http://www.medscape.com/viewarticle/823936_print
  35. ↑ http://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334
  36. ↑ http://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334
  37. ↑ http://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334
  38. ↑ http://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334
  39. ↑ http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048466

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