1. Focus on gradual loss.

I mentioned this above, but it's important. Too many people focus on trying to lose weight fast — 10 pounds in 4 weeks, 20 pounds in 2 months, etc. It's not healthy, and it doesn't work, because even if you are able to lose that much weight that fast, you haven't learned sustainable eating habits that will last you a lifetime. The key is to figure out an eating pattern than will work for you for the rest of your life. Again, if you focus on losing 1-2 pounds per week, you will lose between 50-100 pounds per year. You just have to be willing to wait a year, but trust me, a year goes by pretty fast these days (I think it's inflation or something).

1. 循序漸進地減少體重。

前麵我提到過這一點，那是因為它太重要了。太多的人都追求快速減肥——4周減 10磅，2個月減20bang，dengdeng。zheyangzuobujinbujiankang
，erqiemeiyoutaidadezuoyong
，yinweijishininenggouhenkuaidijiandiaonameduotizhong，niyemeiyouxuehuikeyishouyongzhongshengdekechixudeyinshixiguan。suoyi，guanjianshinengzhaodaoyizhongyinshifangshi
，nengrangnizainiyihoudeshenghuozhongyizhishouyi。zaishuoyici，ruguoninengrenzhendihuayizhoushijianjiandiao1-2磅，那你一年之內就能減掉50- 100磅。你隻需要花一年的時間來等待結果，但是相信我，現在的一年過得是很快的（我想是通貨膨脹或者其它的原因吧）。

2. Focus on nutrition.

Exercise is important. You have to do it. It has wonderful benefits. But if your focus is on weight loss, the most important factor is what you eat. Don't ignore exercise, by any means, but if you focus on exercise and think you can eat whatever you want, you're wrong. You have to focus on nutrition (what you eat) and use exercise as a way to supplement the calorie burn and to get your body looking how you want it to look (not to mention as a key way to get healthy and feel great).

2.注重營養攝入。

鍛duan煉lian很hen重zhong要yao
，你ni一yi定ding要yao鍛duan煉lian
，它ta會hui讓rang你ni受shou益yi很hen多duo。但dan是shi如ru果guo你ni的de重zhong點dian是shi減jian肥fei，最zui重zhong要yao的de因yin素su就jiu是shi你ni的de飲yin食shi。無wu論lun如ru何he不bu要yao忽hu視shi鍛duan煉lian
，但dan如ru果guo你ni隻zhi是shi鍛duan煉lian，而er且qie認ren為wei你ni可ke以yi想xiang吃chi什shen麼me就jiu吃chi什shen麼me，那na你ni就jiu大da錯cuo特te錯cuo了le。你ni一yi定ding要yao注zhu重zhong營ying養yang攝she入ru（或者說你的飲食），然後把鍛煉當作輔助熱量燃燒的手段

，從而讓你的體形朝著你希望的樣子發展（更不用說它還能讓你健康、使你感覺舒暢）。

The reason: you can change how many calories you take in to a much greater degree than you can change how many calories you burn. Thirty minutes of exercise, for example, can burn less than a medium McDonald's fries. Lose the fries, and you've done in a few seconds what would take 30 minutes of exercise to accomplish.

原因：你ni最zui大da限xian度du地di轉zhuan換huan攝she入ru熱re量liang的de程cheng度du，遠yuan比bi你ni轉zhuan換huan熱re量liang的de數shu量liang重zhong要yao得de多duo。打da比bi方fang說shuo，鍛duan煉lian三san十shi分fen鍾zhong能neng轉zhuan換huan掉diao相xiang當dang於yu一yi個ge中zhong號hao麥mai當dang勞lao炸zha雞ji的de熱re量liang。忍ren住zhu不bu要yao吃chi炸zha雞ji
，你ni隻zhi花hua幾ji秒miao鍾zhong的de時shi間jian，就jiu能neng起qi到dao鍛duan煉lian三san十shi分fen鍾zhong的de效xiao果guo。

3. Become aware of your hunger.

This is one of the key things I've been learning. Many times we are not conscious of how hungry we are. We ignore our bodies because we're too busy thinking about other things. As a result, we only eat when we're famished, and that's not a good time to eat, because you don't make healthy eating decisions when you're super hungry. Your blood-sugar level is too low, and your body just wants a quick sugar fix — a donut or some cookies or white bread or a Coke will be much more appealing than a salad or healthy sandwich on whole grain bread.

3.關注你的饑餓程度。

zheyeshiwolingwudaodeguanjianzhiyi。henduoshihou，womenbuzhidaowomenyouduoe

，yinweiwomentaimangle，gubushangguanxinzijideshenti。jieguo
，zhiyoudaoleejiledeshihou，womencaiquchidongxi。erzhegeshihoubushihejinshi，yinweidangnijidujiedeshihou
，nijiubuhuijiankangdijinshi。nidexuetangshuipinghendile，suoyixuyaokuaisudibuchongtangfen——這個時候，麵包圈
、餅幹、白麵包或者可口可樂鐵定比沙拉或者全麥麵包做的三明治更吸引你。

Learn to listen to your body, and be aware of your hunger when it's in its early stages. This is a key skill to weight loss, something the other plans don't tell you about. They tell you what to eat and when, but don't teach you how to use your body's signals to learn to eat healthier.

試著關注你的身體
，在剛開始餓的時候就感知到它。這是減肥的一個重要技巧，一般在別的方法中都不會提到。它們會告訴你吃什麼
、什麼時候吃
，但是不會教你去感知身體的信號，從而吃得更健康。

4. Eat when you're hungry, not famished.

When you first feel the hunger, that's when to eat. Don't put it off until the hunger builds into an insatiable monster. When you start to get a little hungry, eat a snack. You don't need to eat a full-on meal … just some fruit, some crackers, maybe some low-fat dairy (cheese or yogurt or cottage cheese — although I prefer soy yogurt), oatmeal, some nuts, dried fruit, etc. Just something to tide you over until you feel hungry again, or until you can eat a bigger meal. Keep healthy snacks at your desk or in your car or wherever you go. I like to pack some in the morning.

4.覺得有點兒餓的時候就吃，不要等到餓極了再吃。

你ni剛gang一yi覺jiao得de餓e的de時shi候hou，就jiu是shi該gai去qu吃chi東dong西xi的de時shi候hou。不bu要yao拖tuo延yan到dao饑ji不bu擇ze食shi的de時shi候hou再zai去qu吃chi。當dang你ni有you點dian兒er餓e的de時shi候hou，就jiu吃chi點dian零ling嘴zui。你ni不bu必bi非fei去qu吃chi一yi餐can飯fan——隻吃點水果、零食

，或者低脂的乳酪（幹酪、酸奶酪或者軟白幹酪都行——我喜歡吃大豆酸奶酪）

、燕麥粥、堅果或者果脯什麼的。隻要能撐到你再次覺得餓或者撐到正餐的時候就行。放一些健康的零食在你的桌子上
、車裏


，或者任何你在的地方。我自己的話，每天早上都會包一包帶著。

The corollary to this is to also allow yourself to eat what you crave. I know this is contrary to most advice, but I've found that it's important to listen to your body … not only when your body is hungry, but when your body is craving a specific food. I've also found that often your body just wants a taste of that food (see No. 13 below) and if you give your body what it wants, and really pay attention to the taste and texture of the food and how you feel after you eat it, you will probably crave that food less and less.

也就是說，你可以想吃什麼就吃什麼。我知道這和大多數的建議都相反，但是我發現聽你身體的沒錯……不隻是你餓了的時候要吃，就是在你很想吃什麼東西的時候，也要吃。我還發現，通常你隻是想吃那個東西的味道（見下麵的第13條）
，要是你滿足了自己的願望，細細地去品它的味道
、它的口感，享受那種吃後的感覺，你對這種食物的渴望就會越來越淡。

5. Learn to eat until satiated.

Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You'll just keep cramming food into yourself until you've eaten too much. We've all felt the pain of being overstuffed. Don't allow that to happen — be mindful of your eating, and of your hunger.

5.吃到滿足為止。

再(zai)說(shuo)一(yi)次(ci)，吃(chi)東(dong)西(xi)的(de)時(shi)候(hou)，留(liu)意(yi)一(yi)下(xia)你(ni)身(shen)體(ti)的(de)感(gan)覺(jiao)。你(ni)要(yao)是(shi)盲(mang)目(mu)地(di)吃(chi)，很(hen)可(ke)能(neng)會(hui)吃(chi)得(de)過(guo)多(duo)。你(ni)隻(zhi)是(shi)在(zai)不(bu)停(ting)地(di)往(wang)嘴(zui)裏(li)填(tian)東(dong)西(xi)
，直(zhi)到(dao)你(ni)吃(chi)得(de)胃(wei)脹(zhang)。胃(wei)脹(zhang)的(de)痛(tong)苦(ku)我(wo)們(men)都(dou)知(zhi)道(dao)。不(bu)要(yao)隻(zhi)是(shi)為(wei)了(le)吃(chi)而(er)吃(chi)——吃的時候想想自己是在怎麼吃，吃得有多飽了。

A good habit to build is to eat slowly … and take pauses, so you can think about whether you're really still hungry … and drink lots of water during those pauses. This style of eating will allow you to stop eating when you're satiated (when your hunger is satisfied, not when you're stuffed) and allow you to be satiated by eating less. It's not easy at first, but once you've practiced it for a week or two, it will make a huge difference in the amount you eat.

要養成細嚼慢咽的習慣——吃一吃再停一停，這樣你就能想一下是不是還覺得餓——同時多多地喝水。這樣吃飯就能讓你在覺得滿足的時候，停止繼續吃下去（這裏是指當你饑餓感得到滿足的時候，而不是當你吃到撐的時候），zheyangchifanhainengrangnichidegengshaodanjiaodemanzu。wozhidaozhebushiyijianjiandandeshi，danyidannishizhezheyangzuoleyidaoliangzhouyihou，nidefanliangjiuhuiyouyigehendadebianhua。

Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go do something, clean the kitchen a little. Whatever it takes. Often you'll find that you really didn't need the seconds. And then you've saved yourself a few hundred calories.

還有

，在你第二次回去吃飯之前
，停下來幾分鍾，喝點水
，和別人說說話，或者去做點別的什麼事情，比如把廚房清理一下——不管做什麼都行。通常情況下

，你會發現你不會再想繼續吃飯了。這麼一來，你就又少攝入了幾百卡的熱量。

6. Drink lots of water.

I mentioned this above, but drinking water throughout the day helps you to eat less. Water takes the place of food in your stomach. You'll still need to eat, but if you stay hydrated you'll get hungry less. Keep a bottle of water with you at all times.

6.多喝水。

上shang麵mian提ti到dao過guo這zhe一yi點dian，但dan是shi每mei天tian不bu停ting地di喝he水shui確que實shi能neng讓rang你ni吃chi得de少shao些xie，因yin為wei水shui占zhan據ju了le你ni原yuan來lai放fang食shi物wu的de那na部bu分fen位wei置zhi。你ni還hai是shi得de吃chi飯fan
，但dan是shi如ru果guo你ni多duo喝he水shui的de話hua，你ni就jiu不bu會hui經jing常chang覺jiao得de餓e。所suo以yi，時shi刻ke在zai你ni身shen邊bian放fang上shang一yi杯bei水shui。

7. Keep healthy options available.

A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping. Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side. If you do this, and eat when you're hungry, you'll eat the unhealthy stuff much, much less.

7.保持良好的習慣。

有一個很不錯的小技巧，就是把你櫃子和冰箱裏的不健康的零食什麼的都清理掉。對
，把它們扔掉。然後再做個健康的早餐
、午餐、晚餐以及零食清單，最後去把它們都買回來。不管是在工作時還是別的任何時候，都把健康的食物帶著。別讓你的身邊少了像水果、堅果這類健康的東西。如果你這樣做了，然後餓的時候就吃，那你會少吃很多很多不健康的東西。

8. You gotta log.

This may sound difficult to those of you who hate to log stuff or who only do it for a couple days and then stop … but it's really not that hard once you get used to it. And if you use a very easy log (and one that's accountable — see next item), it's even easier. The reason you need to log is because most people underestimate the amount of calories they're taking in. They don't think the sweet drinks or the little snacks make any difference, but they really add up. Log everything that goes into your mouth, and you'll really see how much you're taking in. The act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less and be healthier.

8.寫減肥日誌。

對於那些討厭寫日誌，或者寫幾天就停下來的人來說，這一點聽起來很難——但隻要你形成習慣
，它就真的沒有那麼痛苦。如果你用的是一個很簡單的日誌軟件的話（而且還很有效的——看下一條）

，shiqingjiugengjiandanle。zhisuoyiyaojirizhi

，shiyinweidaduoshurendiguletamensherudekalulideliang。tamenbuzhidaotianyinliaohexiaolingzuizhijiandequbie


，danshijishangtamenchahenduo。banichidemeizhongdongxidouxiexialai，nijiuhuizhidaonidaodichileduoshao。jirizhinengrangnigengmingbai，congerjinyiburangnichidegengshao
、更健康。

9. Be accountable.

Perhaps the greatest motivator of all is allowing others to see your log. That's why I like using PeerTrainer, although other good logs (such as Fit Day, Spark People, Calorie Count, etc.) can also be used this way. Get a partner or a small group that monitors each other's logs, and you'll be very motivated to eat well and exercise.

9.讓別人來監督你。

也許最大的動力，就是讓別人看你的減肥日誌。這也就是我用PeerTrainer這個軟件的原因，雖然別的軟件（像Fit Day，Spark People
，Calorie Count等等）用著也不錯。找幾個減肥的夥伴，或者加入某個減肥小組
，然後彼此互相監督，這樣你會有更大的動力去吃得更合理、鍛煉得更努力。

10. Find a workout partner.

This is accountability done right. A good workout partner is someone who wants to workout at the same time as you and do a similar workout, and someone whose company you enjoy. Why it works: if you set an appointment with a workout partner, you won't want to miss it. You'll make sure you're there, unlike when you work out by yourself — many people are very tempted just to cancel their workouts if they're a little tired or busy. Also, a workout partner makes the workout a little more fun, and that's always a good thing. If you get a workout partner, you will have a stress-free exercise plan that will compliment your healthy eating perfectly. Try for 3-5 workouts per week, giving yourself plenty of rest time after hard workouts.

10.找個人一起戰鬥。

這一點被證明是很正確的。一個好的夥伴，應該是和你在同一時間做同一種鍛煉、erqieniyeyuanyihetayiqiduanlianderen。zhisuoyiyouxiao
，shiyinweiniyaoshiyouyigehuobanyiqiduanliandehua
，nijiubuyuanyishuangyue，yidinghuiquduanlian，zhejiubuxiangniduziduanliandeshihou，youshihuitoulan——很多人在累了或者忙的時候，都會有取消鍛煉的衝動。而且，一個減肥的夥伴還能讓鍛煉變得有趣，這總是件好事（相比一個人鍛煉的枯燥來說）。要是有一個人和你一起鍛煉，你在鍛煉的時候就不會有壓力
，再加上你健康的飲食，減肥的效果就會變得完美了。每周好好鍛煉3-5次，然後充分地休息。

11. Allow yourself to cheat.

A strict diet plan is a bad one. If you are severely restricting yourself, and you feel deprived of good foods, you won't last long. Trust me, I've tried it many times. Instead, relax a little bit, giving yourself a cheat meal or two each week, and allowing yourself to cheat a little on special occasions. It's still best if you can go for the healthier foods on special occasions, but don't be too strict.

11.偶爾自我欺騙一下。

一yi個ge條tiao件jian苛ke刻ke的de食shi譜pu不bu是shi一yi個ge好hao的de食shi譜pu。如ru果guo你ni過guo度du地di約yue束shu自zi己ji，覺jiao得de所suo有you的de好hao吃chi的de都dou不bu能neng吃chi了le
，那na樣yang你ni的de減jian肥fei也ye不bu會hui持chi久jiu。相xiang信xin我wo，我wo經jing曆li過guo好hao多duo次ci這zhe樣yang的de事shi情qing了le。相xiang反fan
，稍shao微wei放fang鬆song一yi點dian兒er，一yi周zhou吃chi上shang一yi兩liang回hui好hao吃chi的de東dong西xi，在zai一yi些xie特te殊shu的de場chang合he自zi己ji騙pian一yi下xia自zi己ji。當dang然ran，在zai那na些xie特te殊shu的de場chang合he吃chi得de健jian康kang點dian更geng好hao，但dan也ye別bie對dui你ni自zi己ji太tai苛ke刻ke。

12. Three-bite rule.

A great way to allow for cheats is the Three-bite rule … basically, if you want a sweet or some other sinful food, don't deny yourself … allow yourself a little indulgence, but just three bites. Allow yourself to enjoy the taste, eat slowly, then move on to healthier foods.

12.“三口法則”。

一個自己騙自己的方法

，就是“三口法則”——基本意思就是，你要是想吃甜的，或者其它忌口的東西，那就吃——放縱一下自己
，但是隻能吃三口。享受它的味道，慢慢吃，然後去吃更健康的東西。

13. Forgive, and move on.

If you make a mistake, or cheat more than you should, don't just give up or beat yourself up. This kind of negative thinking is why people don't stay on diets for long. They binge and then go back to their unhealthy habits. Instead, just forgive yourself for any indulgences, and get back on your healthy eating plan. Look forward, not backward.

13.原諒自己，然後繼續。

要yao是shi你ni犯fan了le個ge錯cuo誤wu，或huo者zhe放fang縱zong自zi己ji太tai厲li害hai
，千qian萬wan別bie放fang棄qi或huo者zhe自zi責ze不bu已yi。正zheng是shi這zhe種zhong消xiao極ji的de想xiang法fa，讓rang人ren們men不bu能neng長chang久jiu地di堅jian持chi節jie食shi。他ta們men為wei此ci極ji度du苦ku惱nao，然ran後hou恢hui複fu了le原yuan來lai不bu健jian康kang的de飲yin食shi。不bu要yao這zhe樣yang，原yuan諒liang你ni這zhe一yi次ci的de放fang縱zong，然ran後hou繼ji續xu你ni的de健jian康kang飲yin食shi計ji劃hua。凡fan事shi向xiang前qian看kan

，別bie向xiang後hou看kan。

14. Get inspired.

Motivation is important … maybe the most important thing. Accountability (mentioned above) is the best motivator … but I'd put inspiration at a close second. Find others who are doing what you want to do, read success stories, read magazines and blogs and books, put up a motivational poster … whatever it takes to get inspired.

14.時刻激勵自己。

動力很重要——可以說是最重要的。讓別人監督（上麵提到過）是最好的動力——但是我還是願意自己激勵自己。找一個正在做你想要做的事的人，讀一讀成功的故事，看看雜誌、博客或者書，貼一張寫著激勵的話的條子在牆上——總之，能激勵你自己的任何事都可以做。