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剛開始考慮要減肥的時候，你一定會有很多問題，先不管我們減肥的目的到底是什麼（例如：是為了健康著想、還是為了要穿下 10 年前買的緊身褲），你可能會想問：只要健康飲食就可以了嗎？計算一天熱量攝取了多少就可以嗎？那要運動嗎？怎麼運動？

我們都知道當我們體重過重的時候，就可能會有各種健康相關的疑慮，所以注意自己的體重的確是很重要的！我們相信減不減重都是個人的決定，但當你決定要減重的時候，我們想在佳格健康 GO 這裡和你分享一些減肥小白可以參考的減肥準則、減肥方法、還有減重正確的資訊！

我們在這篇文章會聊到要怎麼減肥、控制體重、同時又顧到自己的健康，也會回答一些大家剛開始要減肥的時候會有的問題。減肥或體重控制往往不是我們想的那麼簡單，來看看有什麼新知識或是可以用的小技巧吧！

在電影院超受歡迎的「芭比」裡其中有一個角色：葛蘿莉亞（艾美莉卡．弗瑞娜 飾）在電影裡指出這個世界對女性的外貌標準實在太不合理，她的台詞是：「要當女人根本就是不可能的任務，你要很瘦、但不能太瘦，而且永遠不能說你想要變得很瘦，你要說的是你想要很健康，但同時你要是很瘦的樣子。」葛蘿莉亞赤裸裸地道出了這個世界對女性不合邏輯、相互矛盾的審美標準。

不是只有好萊塢明星有這種困擾，這個問題在台灣也很常見！我們的社會充斥著各種不切實際的體態和審美觀，會覺得這些期待有點沉重是很自然的（尤其是對女性而言），在這樣的環境下，很多人減肥的目的其實是想要被社會所接受、認可，但另一方面，還是有很多人不完全是為了符合社會的期待而減肥，而是為了走上身心健康的道路。我們會在這篇文章裡討論要怎麼好好地、健康地控制體重、怎麼長期維持理想體重、和我們的身體和平共處！ 

儘管如此，還是要先提醒你，如果你以前有過偏差飲食行為相關的困擾，在採取任何以下描述的行動前，請先諮詢醫療人員的建議！  

★開始減肥前要問自己的 5 個問題

大家對於如何有效又不傷害身體地減肥有非常多的疑問，我們以下回答了跟減肥有關最常見的5個問題，讓你可以決定要怎麼開始！

1.只要健康飲食就夠了嗎？

一直想要減重但又找不到時間運動嗎？還是一直在想是不是其實只要改變飲食就好了呢？

飲食的確很重要，先知道自己一天熱量到底攝取了多少，才能知道接下來該做什麼，但減肥有非常多的面向，而最有效的方法，常常是限制熱量的攝取、增加活動量來消耗熱量兩者都要做到，所以如果你做心肺有氧運動再加上重訓（重量訓練）就是很好的開始！網路流傳一些短時間內改變飲食的減重方法或是做一些很極端的運動，都是沒辦法長期維持、而且可能對身體留下長久的不良影響！

相反的，你可以諮詢營養師，幫助你規劃個人飲食計劃，這種計畫的菜單通常都會包括均衡、營養、又富含膳食纖維的食物，例如：未精製的全穀雜糧 、水果、青菜、豆子、豌豆、各種豆類、堅果、可食用的種子⋯⋯等等，如果你有吃這些原型食物、同時搭配有氧和肌力訓練（例如：重訓）的話，減肥的過程不容易飢餓、使得成功機率更高！

2.「減肥」和「減脂」有什麼差別?

接下來我們要討論的就是「減肥」和 「減脂」的差別：很多人會直接把這兩個名詞畫上等號，但其實減「肥」說的是我們整個人體重的減少，但是我們減的可能是水、肌肉量、也可能是脂肪，大家可能會想說健康飲食加上運動就是「減脂」了，但其實這樣減的是體重，體重計上的數字可能減少了，但其實我們並沒有更健康、身體的脂肪量也並沒有減少。

而減脂就比較複雜一點，減「脂」講的是減少身體的脂肪量、保留瘦體組織，減脂可以分為兩種：減「皮下脂肪」、減「內臟脂肪」，我們常說「泡芙人」、「瘦胖子」，指的就是外表看其來很纖細但卻有很多內臟脂肪的人，這樣的人健康狀況可能已經亮紅燈了，所以一定要記得體重計上的數字不完全代表我們的整體健康狀況喔！

如果你已經吃的比較少、有在運動、而且又有充足的睡眠，身體就可以達到同時「增肌」又「減脂」的效果，這就叫：身體重組，這才是專家提倡、而且能夠正確照顧到我們長遠的身心健康的減重方法，而不要只注重減「肥」而已。

3.如何設定可達成的減肥目標？

好，已經下定決心要試著減脂、多運動、改變生活習慣是個好的開始，但要怎麼真的執行呢？

減肥要從設定合理、可行的目開始，這時候我們就可以用「SMART」目標設定原則來幫助我們。

「SMART」指的是設定目標時要注意的五個面向： S 指的是「明確的（Specific）」 、M 是「可衡量（Measurable）」 、A 是「可實現（Achievable）」、R 是「有關聯（Relevant）」 、T 是「有時間性（Time-bound）」

許多行業（包括減肥、體重控制）都會參考這個原則來訂定目標，而我們每個人也都可以透過這些原則有效地規劃我們要做的事、並追蹤我們的進度。

接下來我們會分析 SMART 的每個原則、還有我們要如何把它們應用在減肥和體重管理上：

●S明確的：

要知道自己想要達到什麼「清楚、明確」的結果，比起很模糊的說「想減肥！」，試著想想看想要減的體重、想要在什麼期限內達成，例如：「我想要在三個月的時間內減五公斤」就是一個很明確的減肥目標。

●M可衡量的：

要有效的追蹤自己的進度，我們的目標要是可以量化或是衡量的，應用到減肥上也是一樣，例如：我們可以要減肥幾公斤、腰圍減幾公分、或是減幾趴的體脂，這些就是非常具體的目標！

●A 可實現的：

記得你的目標要是真的可實現的，如果設了太極端、太困難的目標，反而可能會讓自己失望、喪失動力喔！在想到底什麼東西是「可實現的」時，可以把自己現在的體重、生活方式、健康狀況納入考量，例如，如果一個人想在一個月內減 15 公斤，不僅不實際，還很不健康呢！但如果改成三個月至半年要減 15 公斤，就是「可實現的」！

●R有關聯的：

我們減肥應該要是為了自己的身心健康，所以目標也應該要和身心健康相關，不要為了別人的壓力或眼光，而把減肥的目標設定為「我褲子都要穿 23 腰！」，把重點放在真正能讓我們更健康、生活品質更好的面向，例如：「我要為了心血管健康而降低體脂！」

●T 有時間性的：

有「時間性」的目標都會有一定的截止日期，這樣我們才會有緊張的感覺、過程也比較有方向，減肥的時候，有一定的時程表才會提醒我們專注在要達成的目標上，例如：「三個月內要減 10 公斤」就有很明確的時間限制，讓我們一心一意地往目標邁進。

4.總是無法按照減肥菜單飲食？該怎麼克服情緒性的飲食和慾望？

你設定好了你的 SMART 目標、了解減肥和減脂之間的差別、也知道自己要吃得健康、同時也要運動，並且有了參考的減肥菜單或計劃，但你也知道如果在你很傷心、很累、或覺得很無聊的時候，有人請你喝珍奶或布朗尼，你實在很難抗拒食物的誘惑，可是這樣又讓設定的一天熱量攝取目標功虧一簣，到底該怎麼辦呢？

情緒性的飲食是許多人在減肥時的一大障礙，解決的方法就是試著去辨識是什麼事件或人物會讓我們開始想要大吃大喝，辨識出這些觸發點是很重要的，接著，就是要去想可以怎麼樣更好的去面對它們，有什麼樣更好的應對方式，才能夠打破情緒性飲食的循環，你可以參考的方式有：

●練習正念飲食

●管理壓力的技巧

●向親朋好友或是專業人士尋求幫忙

正視行為帶來的影響、克服情緒性飲食的問題，就能真正享受美味的食物。

如果你不知道你該不該擔心自己目前情緒性飲食的狀況，適時諮詢合法執業的營養師或心理師是很重要的（偏差的飲食行為 [ disordered eating ] 和飲食障礙症 [ eating disorder ] 是不一樣的）。

如果你真的希望減肥能有長久的效果，記得要一步一腳印、一點一點地改變自己的飲食，多吃原型、富含營養的食物，適度減醣、遠離加工和含糖食品，然後有意識地吃適當的量，網路流傳一些短時間內改變飲食的減重方法或是做一些很極端的運動，都是不能長久的，堅持一次改善一點點自己的飲食習慣，就能看到健康和體重慢慢變好！

試試這個小習慣：在觸眼可及的範圍內放堅果或水果當點心、或是多放一些水在身邊，因為超過九成以上的情況是每次我們想要吃點心的時候，其實我們不是餓了、只是缺水而已！

5.要怎麼保持動力、不放棄？

減肥的過程中一定會有起起伏伏，但堅定、不放棄是非常重要的。

你可以用這些技巧來幫助自己維持動力、專注、並且堅持下去：

●和周遭的朋友分享你的目標，讓他們在你需要的時候鼓勵你

●達成一定的目標時，別忘了也和大家分享、慶祝！

●用筆記本或 APP 追蹤你的收穫和遇到的挑戰

●確保自己在工作和家裡都有良好的支持網絡

●每次達到特定的里程碑時可以好好獎勵自己！來參考一些跟食物無關又可以激勵我們減肥的獎賞吧！

★你可以的！

減肥可以是個人生極大的轉捩點，但要能真正成功減肥，是需要好好做功課、好好計畫的。

要能不被整個社會的審美觀影響是真的很困難的，而女性面對的壓力又更大，但記得減肥不是只是為了穿衣服好看，是為了自己的幸福和身心健康，看完今天的文章後，開始用穩健的方法、設定可行的目標、正視情緒性飲食的問題、建立可以長期維持的飲食習慣吧！守住你的原動力，減肥後的結果是可以一直保持的！

記得，你的第一步可以是去諮詢營養師，或是去地方醫院的新陳代謝暨內分泌科掛號看診，醫護人員也會和營養師一起幫你評估你的狀況，並且設定健康的減肥目標。

別忘了，一步一腳印、任何小小的里程碑都是值得慶祝的，減肥旅程的終點是更快樂、更健康、也更有自信的你！

加油，你可以的！

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請諮詢專業醫療人員。

Is Healthy Eating Enough? 5 Common Concerns When Beginning Your Weight Loss Journey

If you are considering beginning the journey of losing weight— no matter the reason, be it health-related, or to fit into your favorite pants again — you may have some questions about how to begin. Is healthy eating enough? Do you need to watch your daily caloric intake? What about exercise?

We are all aware that medical concerns can arise when people are overweight, and it is always good to be mindful of your health. At Beyond Standard, we recognize that choosing to lose weight is a personal choice, and as you begin your weight loss journey, we want to provide informative and educational guidance that can help you as you begin.

In this article, we delve into the concept of healthy weight loss and weight management, understanding that it extends beyond superficial appearances. If you’re curious, keep reading to learn more about answers to some common concerns people have when they decide to lose weight.

In"Barbie," America Ferrera's character Gloria gives a rousing speech about the unrealistic standards imposed on women worldwide. “It is literally impossible to be a woman… You have to be thin, but not too thin. And you can never say you want to be thin. You have to say you want to be healthy, but also you have to be thin.” Gloria is aware of the unrealistic and contradictory standards hoisted upon women, not only in Barbie Land, but in reality, worldwide.

This pressure to be thin while still pretending to aim for "health" is not limited to Hollywood; it's a prevalent issue in Taiwan too. In a world inundated with unrealistic standards of beauty and body image, the pressure to achieve a certain physique can feel overwhelming, especially for women. The pursuit of weight loss often becomes synonymous with the pursuit of societal acceptance and validation. However, for some people, weight loss is not merely about conforming to external ideals; rather, it is a journey toward improving overall health and well-being. If that is you, this article may help you understand how to foster a positive relationship with your body, so you can have a balanced and healthy approach to weight management and achieve lasting success.

All that said, please read with caution if you have a history of disordered eating and seek personalized medical advice before taking any actions described below.

5 Questions to Ask Before You Begin Your Weight Loss Journey

There are so many questions surrounding weight loss and how to go about it in a sustainable and healthy manner. Here are five common questions surrounding weight loss that can help you make sense of what you need to begin.  

1.       Is Healthy Eating Enough?

Do you want to lose weight but can’t find the time to fit in exercise? Are you wondering if just changing your diet is enough? While it is very helpful to watch your daily caloric intake, so you know what steps to take next, weight loss is a multifaceted endeavor, and the most effective strategy for people to reduce weight often involves calorie restriction together with incre­­­­­­­­­­­ased activity (which burns more calories). Cardio combined with weight training is a sure step in the right direction. Short-term fad diets and extreme workout regimens are not sustainable and can be detrimental to your overall health.

Instead, consider speaking to a nutritionist who can help you create a balanced and individualized plan that includes a nutritious diet rich in dietary fiber – whole-grain products, fruits, vegetables, beans, peas, and other legumes, nuts, and seeds. When you eat whole foods and integrate a mix of aerobic and strength exercises, such as weight training, you will be on your way to successful and long-lasting weight loss.

2.       What’s the Difference between Weight Loss and Fat Loss?

Next on the agenda is figuring out what the difference is between weight loss and fat loss. Lots of people use these terms interchangeably. To be clear, weight loss is the overall loss of body weight, and this can be through a shedding of water, muscle mass, and fat. Because of the confusion between weight and fat loss, most people tend to think healthy eating and working out equals fat loss but end up just losing weight instead. So yes, they do weigh less, but are not necessarily more fit or have less body fat. It depends on what you are looking for.

Fat loss on the other hand, is a little trickier. Fat loss involves specifically reducing body fat while preserving lean muscle mass. Subcutaneous fat loss (fat under the skin) and visceral fat loss (fat in the abdomen or around the organs) are two types of fat loss. Ever heard of the term skinny fat? That’s when you look slender but there’s a lot of fat around your organs. This can pose serious health concerns. That’s why it's crucial to realize that your body weight on the scale doesn't necessarily represent your overall health.

If you are eating at a deficit, exercising, and getting adequate sleep, your body can concurrently gain muscle and lose fat. This process is known as body recomposition, and many experts are touting this approach instead of simple weight loss. For long-term health and well-being, it's essential to focus on fat loss and body recomposition rather than solely aiming to lower the number on the scale.

3.       How do I Set Realistic Weight Loss Goals?

So you’ve decided to try to lose fat, work out more, and change your lifestyle. Sounds great, but how do you actually do that? Your weight loss journey begins with setting realistic and achievable goals. The SMART approach is a powerful tool to guide this process.

The SMART approach (Specific, Measurable, Achievable, Relevant, Time-bound) is a goal-setting strategy widely used in various fields, including weight loss and management. By adhering to its principles, individuals can create clear, achievable objectives that guide their actions and track their progress effectively. Let's break down each element of the SMART approach and provide examples of how it can be applied to weight loss and management:

·       Specific:

Setting specific goals means being clear and precise about what you want to achieve. Rather than having a vague goal like "losing weight," make it more specific by stating how much weight you aim to lose and by when. For instance, "I want to lose 5 kilograms in the next three months" is a specific weight loss goal.

·       Measurable:

To track your progress effectively, goals need to be measurable. In the context of weight loss, this means having a quantifiable way to assess your achievements. For example, measuring weight loss in kilograms, centimeters, or percentage of body fat provides tangible markers of progress.

·       Achievable:

Ensure that your weight loss goals are realistic and attainable. Setting objectives that are too extreme or challenging from the outset may lead to disappointment and demotivation. Consider factors such as your current weight, lifestyle, and medical conditions when determining what is achievable. For instance, aiming to lose 15 kilograms in a month might not be realistic or healthy, but aiming for the same amount in three months could be achievable.

·       Relevant:

Weight loss goals should be relevant and aligned with your overall health and well-being objectives. Avoid setting goals solely based on external pressures or societal standards. Instead, focus on goals that genuinely improve your health and enhance your quality of life. For instance, setting a goal to reduce body fat to improve cardiovascular health is more relevant than aiming for a certain dress size.

·       Time-bound:

Time-bound goals have a specific deadline, providing a sense of urgency and structure to your weight loss journey. Having a timeframe holds you accountable and helps maintain focus. For example, setting a goal to lose 10 kilograms in three months gives you a clear deadline to work towards.

4.       How do I Overcome Emotional Eating and Cravings?

You have your SMART goals, you understand weight loss vs fat loss, you know you need to eat healthily AND do exercise… but you also know you sometimes feel tired, bored, or sad, and sometimes, when you are offered bubble tea or chocolate cake, you can’t say no. This can seriously disrupt your planned daily caloric intake.

How do you cope with that? It's good to understand that the desire to emotionally eat may crop up, and can be a significant obstacle in the weight loss journey. Understanding your triggers and learning healthier coping mechanisms is essential to break free from this cycle.

Mindful eating practices, stress management techniques, and seeking support from friends, family, or professionals can help you to overcome emotional eating and develop a healthier relationship with food. If you are wondering if your emotional eating is something to worry about (there is a difference between disordered eating and eating disorders) it is important you speak to a certified therapist or nutritionist to get you on the right track.

If you’re in the market for long-term weight loss success, don’t follow restrictive diets or extreme workouts. Instead, focus on making sustainable dietary changes. This includes incorporating more whole, nutrient-dense foods, reducing processed and sugary items, and being mindful of portion sizes. Small but consistent changes in eating habits can lead to significant improvements in overall health and weight management. Have nuts or fruits around to snack on or drink a tall glass of water. Did you know that 90% of the time you feel like a snack, you’re probably not hungry, you’re just dehydrated!

5.       How Can I Stay Motivated and Committed?

The weight loss journey may have its ups and downs, but staying motivated and committed is vital for progress.

Here are some effective tips to keep you motivated and maintain focus and dedication:

·       Tell your friends your goals so they can encourage you.

What's more, they'll know to not offer you sweet treats when they see you. 

·       Celebrate and share your achievements.

Every small win counts. 

·       Keep a journal or use an app to track your successes and challenges.

Sometimes you lose track of how far you've come. Having a record of your achievements (and knowing what tempts you to slip up) can help. 

·       Set up a support network at work and at home.

No one is an island. When taking on a challenging task, you can always benefit from support at home and, perhaps, at work too. 

·       Give yourself rewards for reaching milestones.

It's a proven fact that incentives help. Here are some weight loss incentives that don’t involve food. 

You Got This!

Embarking on a weight loss journey can be a transformative experience, but it requires a thoughtful and informed approach. Speaking to a nutritionist is a great first step, and in Taiwan, you can visit your local hospital and book an appointment with a doctor working in Metabolism & Endocrinology. They will consult a dietitian for assessment so you can set healthy weight loss goals.

It is hard to escape the unrealistic standards that so many women feel they need to meet. We should remember that weight loss is not solely about appearance; it is about improving overall health and well-being. By setting realistic goals, adopting a balanced approach, addressing emotional eating, making sustainable dietary changes, and staying motivated, individuals can achieve lasting success on their weight loss journey. Always remember, small actionable changes and progress are worth celebrating, leading to a happier, healthier, and more confident you.

You got this!

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.