减重的关键在于养成新的习惯，实现更好的饮食习惯和增加运动量。更好的饮食习惯意味着进食健康且热量较低的食物。增加运动量意味着在您的生活中增加更多的身体活动，而不仅仅是锻炼。
积极运动对减重和保持体重至关重要。身体活动会消耗能量（以卡路里计算）。这有助于燃烧从食物中摄入的卡路里。久坐不动对身体有害。
打扫房屋、整理床铺、购物、割草和干园艺活都是身体活动形式。相比之下，锻炼是定期进行的有组织的、重复性身体活动。
无论选择什么活动，都要坚持下去。可以将目标设定为每周至少进行 150 分钟中等强度的身体活动或每周进行 75 分钟高强度的身体活动，或者也可以将这两种活动相结合。尽量将活动分散在一周时间内。
举例来说，快步行走属于中等强度活动。高强度活动可能是慢跑。请记住，为了减重并保持体重，可能需要比平常更多的身体活动。
Feb. 03, 2024
- Hensrud DD, ed. The Mayo Clinic Diet. 3rd ed. Mayo Clinic Press; 2023.
- Interested in losing weight? Nutrition.gov. https://www.nutrition.gov/topics/healthy-living-and-weight/strategies-success/interested-losing-weight. Accessed March 10, 2023.
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed March 10, 2023.
- Dietary supplements for weight loss. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/. Accessed March 10, 2023.
- Potential candidates for weight-loss surgery. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/bariatric-surgery/potential-candidates. Accessed March 10, 2023.