建議 - 虛擬團體動力對減肥自我效能影響歷程之研究

本節所述之建議，提供日後減肥者做為減重過程的參考：

壹、減肥模式應融入生活

根據本研究結果發現，許多人對減肥仍有許多錯誤的減肥迷思，期望透過「速效」的方式立即看見減重成果。但，不論是任何藥、茶、代餐或是偏方都應該視為輔助工具，而非減肥的手段。減肥仍然應該以「少吃多動」為主。但少吃多動的前提下，個人應以「自然的」少吃多動為減肥的最高原則。甜食、炸雞等高熱量的食物並非完全禁止，應該控制的是食用的量與次數，學習掌握控制每日的基礎熱量，擅於分配每日的飲食中的質與量，養成誠實記錄每日飲食的觀念並培養適合自身的運動習慣，達到消耗熱量但不傷身的原則。建立起健康但融入生活的減肥模式，不強求短期的顯著成效，而是細水長流型的維持健康的生活型態，

使個人對減肥越「無感」，越能夠持續下去。當個人沒有意識到自己正在減肥，

而是將減肥與生活型態做結合，便是最佳的減肥方式。

貳、正面思維助於減肥

有正確的減肥方式還不夠，在減肥過程中個人的思維、想法決定了減肥者的態度。在減肥過程中必須要承受的壓力和情緒已經夠多了，若個人還是用負面的思考模式，自然很快就放棄。因此個人的心理素質可說是減肥的關鍵。個人能夠具備正面的心態與樂觀的態度來看待減重過程中的崎嶇起伏，不被體重機的數字所影響，堅持自己的減肥之路，是減肥者最重要的心理素質。

參、尋求支持力量，減肥非難事

根據研究者蒐集的資料顯示，有減肥夥伴一起減肥，彼此支持鼓勵、督促與約束，個人不是孤零零的一個人孤軍奮戰，在有同伴陪伴的心理下有更強烈的減肥動力與持續的意志力，一起朝目標前進。因此，當個人在一個人的減肥過程中若覺得無助、孤單應試著尋求支持的力量。關起門來閉門造車的時代已經過去，

許多人也正在面臨相同的挑戰，自己絕對不是孤單一個人，能夠有人為伴，心理的壓力有人能夠分擔，甜美的果實能夠一起共享，共同朝著健康自信的願景邁進，相信成功就在不遠處。

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