2022年阅读的8本最佳减肥书

许多人一直在努力减轻一些体重，当您想修剪腰围时，书籍可能是一个非常有用的资源。问题在于，许多书籍仅关注how to lose weight或者要尝试哪种饮食，而不是将其视为整体旅程。

这些书经常以减肥为目标，而不是鼓励您进行健康的生活方式改变，从而帮助您逐渐减轻体重，并真正爱上自己的身体。

With that in mind, we asked a few experts to recommend the best weight-loss books to read in 2022 that follow the principles of self-love and self-care.

“这tagline of the book says it all," saysCassie Christopher, RD，，，，a body-positive registered dietitian and founder of the Stress Less Weight Mastery. "It's all about how women can harness kindness to speak up, claim their power and thrive."

内夫（Neff）的书借鉴了丰富的研究和她的个人故事，展示了如何控制体重的控制始于恢复生活中的平衡。

“Creating space in your life for the healthy behaviors required [for weight loss] often requires connecting to deeper reasons why and setting firm boundaries," Christopher says. "Dr. Neff's work shows us how to use self-compassion to make fierce change in our lives and the world."

如果您认为批判性的内在声音告诉您您不够好，就是在帮助您weight-loss journey，，，，you can think again.

This book helps readers quiet that voice by guiding them through five core competencies: reclaiming health, practicing intuitive self-care, cultivating self-love, declaring your own authentic beauty and building community.

克里斯托弗（Christopher）说，这是一本身体阳性的书，与每项大小（HAES）运动保持一致。

她说：“它详细解释了为什么传统节食对身心健康有害，并通过直观的自我保健为前进提供了前进的道路。”“我喜欢每章结尾的反思练习，提供具体的方法来解除无助的模式和信念。”

She adds that this is a great pick for anyone who struggles with self-criticism, either of their body or when they fall short from'perfect' health routines。

Inflammation has been connected to several chronic diseases, and it can also make it harder to lose weight. With that in mind, this book offers 84 easy recipes for a six-weekanti-inflammatory meal plan。

克里斯托弗说：“通过使用霍丁的简单快速食谱，您可以在一个周末的准备课程中准备一周的抗炎餐。”“她的食谱对于任何想平衡血糖的人来说都是一个不错的选择，下胆固醇or lose weight."

“This book is specific tointermittent fasting并包括有关定时饮食的最新研究。”营养师说凯拉·吉尔根（Kayla Girgen），，，，founder of Nutrition Untapped. "Asprey does a wonderful job of discussing the physical and emotional benefits of intermittent fasting and becoming comfortable in your own skin. Weight management is a personal journey, and this book emphasizes finding the path that is right for you."

自己减肥就足够了。当您负责烹饪并有一个家庭喂养时，这会带来另一个挑战。

幸运的是，这本标志性的食谱提供了技巧和食谱，这些技巧和食谱将使整个家庭健康饮食 - 是的，包括孩子们。

克里斯托弗说：“巢穴解释了全食品的好处，如何准备它们以及要纳入最大营养的食物。”“我亲自烹制了本书中的几乎所有食谱，我可以证明他们都是健康的赢家。她包括整个针对儿童特定主题的部分每个食谱都对婴儿和幼儿进行了轻微的修改。”

吉尔根说：“麦金托什是一名专门从事身体形象和体重管理的心理学家。”“Thinsanitybreaks down diet culture along with social and medical 'norms' such as BMI and our longing pursuit of 'thinness.' He offers deep dives into personal reflection and how a person views themself."

This book includes several activities to help encourage a positive body image and combat the art of comparison.

作者医学博士Sylvia Gonsahn-Bollie，，，，is a dual board-certified internal medicine physician and obesity medicine specialist. She's also struggled with weight loss herself. After finally developing a plan that helped her lose 40 pounds in one year, she decided to write a book to help others achieve their own weight-loss goals.

“This guide leads you on a journey to release old restrictive tools in weight loss such as generalized body mass index (BMI) charts, crash diets and 'all or none' mindsets," Dr. Gonsahn-Bollie writes. "Instead, the reader thoughtfully embraces your healthy weight, your快乐的体重，您在积极的个性化体重和健康之旅中的睡眠和心态工具，因此您可以停止痴迷于规模和其他标准。”

“This is hands down the number-one book I recommend to patients," Girgen says. "First of all, Dr. May has walked the walk, and being that she has struggled with managing her own weight, this book is extremely relatable."

医学博士米歇尔·梅（Michelle May）是一个自称为“恢复的yo-yo dieter“还有我饿的创始人吗？正念的饮食计划和培训。从她自己的个人经历中汲取灵感，她帮助读者解决了他们在崩溃饮食方面的挣扎，以支持更加注意食物的方法。

“I often hear from patients that they connect to the book," Girgen says. "This book offers a number of actionable steps to help avoid 'dieting' and starteating intuitively以一种可以帮助您长期实现健康目标的方式。”

最终，只有您才能确定哪种减肥方法最适合您，当找到合适的方法时，您很可能会在肠道中感觉到它。但是，根据克里斯托弗（Christopher）的说法，选择一本安全，可持续的减肥书时要牢记的事情要牢记：

1。Overly restrictive advice:Cutting out entire food groups, for example. "Besides missing out on important nutrients, if you can't easily go on vacation and follow the plan, you won't be able to stick to it for the long-term," she says.

2。All-or-nothing language:She also advises against books that don't include the kind of food that you like, or ones that include all-or-nothing language, like "cheat days."

“Long-term sustainability means learning to be satisfied and use moderate indulgence all the time rather than skipping between restrictive diets and binging," Christopher says.

1。Evidence-based:“这地中海饮食，，，，MIND dietand破折号饮食are specific dietary patterns that are based on good science for health promotion, and are not too complicated," Christopher says.

2。Body-positive:她还建议坚持使用具有身体阳性语言的书籍，并让您接受自己，即使您进行更改，也对自己友善。

3。Food-forward:最后，“确保作者似乎喜欢食物，”克里斯托弗说。“如果您觉得自己可以和作者一起吃饭，吃得好，玩得开心，那很好地表明他们的建议将非常适合您的生活方式。”