Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. - Mark Twain

    習慣就是習慣，誰也不能將其扔出窗外，隻能一步一步地引它下樓。 ---馬克。吐溫

    Let's be honest: Losing weight isn't the easiest thing in the world. All our best intentions end up doing nothing.

    老實說
，減肥絕不是世界上最容易的事。我們最好的願望（減肥成功）往往都會落空。

    And I've tried just about every diet plan out there, from the various low-carb diets to Weight Watchers （which isn't bad, actually） to the Abs Diet to Slim Fast to low-calorie to low-fat and more. I've tried a bunch of exercise programs too, believe me.

    我也試過基本上所有的節食計劃，從各種低碳計劃、減肥中心的計劃（實際上它的效果還行）,到Abs節食手冊、快瘦，再到低熱量的
、低脂的等等等等，我都試過。我還上過各種減肥鍛煉課，真的上過。

    My weight-loss efforts these last couple of years have been hit-and-miss, as I've struggled to find something that works for me. Recently, I think I've been hitting upon some pretty simple concepts that really work, for me at least.

    幾(ji)年(nian)來(lai)，我(wo)減(jian)肥(fei)的(de)努(nu)力(li)總(zong)是(shi)毫(hao)無(wu)成(cheng)果(guo)
，我(wo)也(ye)曾(zeng)費(fei)盡(jin)心(xin)力(li)去(qu)尋(xun)找(zhao)一(yi)種(zhong)適(shi)合(he)我(wo)的(de)減(jian)肥(fei)方(fang)法(fa)。最(zui)近(jin)，我(wo)想(xiang)我(wo)終(zhong)於(yu)領(ling)悟(wu)到(dao)了(le)一(yi)些(xie)減(jian)肥(fei)的(de)基(ji)本(ben)觀(guan)念(nian)，雖(sui)然(ran)它(ta)們(men)都(dou)很(hen)簡(jian)單(dan)，但(dan)至(zhi)少(shao)在(zai)我(wo)身(shen)上(shang)是(shi)有(you)效(xiao)的(de)。

    You might have read the Zen Habits Meal Plan, which is actually a pretty good plan. But let me take some of those concepts and simplify them a little more, for some （almost） easy ways to beat your weight-loss struggles. These are mostly the same concepts, but I'm reporting what has been working for me as I experiment with the meal plan.

    也許你看過《Zen Habits食譜》--它(ta)確(que)實(shi)是(shi)一(yi)本(ben)不(bu)錯(cuo)的(de)書(shu)。但(dan)我(wo)還(hai)是(shi)想(xiang)用(yong)我(wo)領(ling)悟(wu)到(dao)的(de)觀(guan)念(nian)把(ba)它(ta)簡(jian)化(hua)一(yi)下(xia)，這(zhe)樣(yang)能(neng)讓(rang)你(ni)在(zai)減(jian)肥(fei)的(de)時(shi)候(hou)少(shao)做(zuo)些(xie)掙(zheng)紮(zha)。這(zhe)些(xie)觀(guan)念(nian)大(da)多(duo)是(shi)相(xiang)似(si)的(de)，但(dan)是(shi)我(wo)會(hui)用(yong)我(wo)親(qin)身(shen)體(ti)驗(yan)這(zhe)個(ge)食(shi)譜(pu)的(de)感(gan)受(shou)，來(lai)說(shuo)明(ming)一(yi)下(xia)它(ta)們(men)都(dou)是(shi)怎(zen)麼(me)樣(yang)在(zai)我(wo)身(shen)上(shang)起(qi)作(zuo)用(yong)的(de)。

    Let me be honest again: even with the concepts below, weight loss isn't going to be easy. But at least these tools will make it a little easier, a little simpler, and they really do work.

    不過還是有句忠告：就算是知道了下麵這些觀念，你的減肥之路也不會變得多輕鬆。但至少了解這些可以讓這個過程變得輕鬆一點點、簡單一點點
，更何況它們真的是很有效。

    I've lost 15 pounds in the last few months, which isn't rapid weight loss but is actually a very healthy rate of loss. I recommend gradual weight loss for everyone. At the rate I'm going, you can lose 50 pounds a year. I don't need to lose 50 pounds anymore （I did at one time, but only have about 20 pounds to go）, but after I lose the rest of the unwanted bodyfat, I'm going to focus more on building a little muscle （something I'm actually doing now but it's not my main focus）.

    過去幾個月裏，我一共減了15磅
，減得不算快，但是確實不會傷身體。我希望所有人都能循序漸進地減肥。以我減肥的速度
，你一年裏能減掉50磅。我現在是沒有必要再減50磅了（以前倒是真的有過，不過那個時候再減20磅就可以了）,不過當我把多餘的肥肉減掉以後
，我就會去更多地去鍛煉我的肌肉（這是我現在正在做的，但絕不是我的主要工作）.

    Never eat more than you can lift. - Miss Piggy

    永遠不要吃到讓你都走不動。 --佩吉小姐

    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20磅(bang)，等(deng)等(deng)。這(zhe)樣(yang)做(zuo)不(bu)僅(jin)不(bu)健(jian)康(kang)
，而(er)且(qie)沒(mei)有(you)太(tai)大(da)的(de)作(zuo)用(yong)，因(yin)為(wei)即(ji)使(shi)你(ni)能(neng)夠(gou)很(hen)快(kuai)地(di)減(jian)掉(diao)那(na)麼(me)多(duo)體(ti)重(zhong)
，你(ni)也(ye)沒(mei)有(you)學(xue)會(hui)可(ke)以(yi)受(shou)用(yong)終(zhong)生(sheng)的(de)可(ke)持(chi)續(xu)的(de)飲(yin)食(shi)習(xi)慣(guan)。所(suo)以(yi)
，關(guan)鍵(jian)是(shi)能(neng)找(zhao)到(dao)一(yi)種(zhong)飲(yin)食(shi)方(fang)式(shi)，能(neng)讓(rang)你(ni)在(zai)你(ni)以(yi)後(hou)的(de)生(sheng)活(huo)中(zhong)一(yi)直(zhi)受(shou)益(yi)。再(zai)說(shuo)一(yi)次(ci)
，如(ru)果(guo)你(ni)能(neng)認(ren)真(zhen)地(di)花(hua)一(yi)周(zhou)時(shi)間(jian)減(jian)掉(diao)1-2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：nizuidaxiandudizhuanhuansherureliangdechengdu，yuanbinizhuanhuanreliangdeshuliangzhongyaodeduo。dabifangshuo，duanliansanshifenzhongnengzhuanhuandiaoxiangdangyuyigezhonghaomaidanglaozhajidereliang。renzhubuyaochizhaji

，nizhihuajimiaozhongdeshijian，jiunengqidaoduanliansanshifenzhongdexiaoguo。

    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。