1) No liquid calories (with the exception of a post-workout drink).

1．戒熱量飲料(體育鍛練后例外)

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

戒掉所有的果汁，蘇打水，和運(yùn)動員飲料。如果你在試圖減肥，那么飲料糖份是你最壞的食物。

You must also limit your alcohol intake - especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jack and Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

你必須限量飲酒，特別注意在酒里加料，則它就成為雙料熱量炸彈。“杰克和焦炭”超過200 卡路里(其中100來自酒，100來自加料)

2) No fast food.

2．戒快餐

Do not eat at fast food restaurants. Even if you choose what youthink is healthy, remember this:

不要在快餐店用餐。即使你選擇你認(rèn)為是健康的食物，也必須記�。�

Fast food restaurants are all about profit.

快餐店是一切為了贏利。

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor -especially the protein.

為了贏利而給你廉價的，速成的，易煮的的食物，食物成分，特別是蛋白質(zhì)量差。

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just politically-correct opinion. If it’s fast food, it’s poor food.

可能你讀到過，你能夠 在快餐店選擇到健康食物。但是，你要知道那只是策略上正確觀點(diǎn)。是快餐食物，就是壞食物。

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green,half-pink tomato is “barely” healthy eating.

到餅攤店抓一塊雞肉夾的白饅頭里，加一段萵苣菜和半生半熟番茄才是健康用餐。

The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That’s the truth.

策略上不正確的事實(shí)是：吃健康的食物要花費(fèi)時間和精力。你得做計劃，購買，不要燒煮。還要花時間洗菜，切肉，和燒煮。這是事實(shí)。

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

請相信，這樣做好的食物比快餐好得多了，而且健康食物將讓你變得更加機(jī)靈敏捷。

Make one small improvement to your nutrition everyday for the rest of your life.

為你以后的生活作一個日常營養(yǎng)小改革吧。

3) Eat more fruits and vegetables.

3．多吃水果和蔬菜

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

如果你每天2次食水果蔬菜，那么到周末該上升到第每天4次。如果你每天5次已經(jīng)覺得了不起了，那么你還得番一番(堅持2到3星期后爭取達(dá)到每天10次)

Stick with fiber-rich fruits and vegetables - organic if possible.

做到纖維素豐富水果蔬菜不離口-----可能的話定額食用。

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

4．.每天吃10 盎司杏仁或者胡桃(上午吃一半，下午再吃一半)

Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.

大多果仁是用油炸的(返胖的可能根源)，因此要堅持食用天然的或者干烘的果仁。

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

這小小果仁不僅不會使人發(fā)胖，而是滋補(bǔ)并且助你減肥。

5) Be consistent with your workouts.

5．減肥與體育鍛練同步

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

要明白體育鍛練是有效而實(shí)際的。為了便于你鍛練，要堅持紊動訓(xùn)練熱量消耗鍛練

It doesn’t matter if you train in the morning before or after breakfast, or at t before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the details, just train consistently.

無論什么時間鍛練都行。早晨，早餐后，晚飯前后，下午1點(diǎn)鐘當(dāng)月亮與土星并棑那些日子都可以鍛練，不要擔(dān)心那些細(xì)節(jié)，只管始終如一地鍛練吧。