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(jìn)地減少體重。

前面我提到過這一點(diǎn)，那是因?yàn)樗�太重要了。太多的人都追求快速減肥——4周減 10磅，2個(gè)月減20磅，等等。這樣做不僅不健康，而且沒有太大的作用，因?yàn)榧词鼓隳軌蚝芸斓販p掉那么多體重，你也沒有學(xué)會(huì)可以受用終生的可持續(xù)的飲食習(xí)慣。所以，關(guān)鍵是能找到一種飲食方式，能讓你在你以后的生活中一直受益。再說一次，如果你能認(rèn)真地花一周時(shí)間減掉1-2磅，那你一年之內(nèi)就能減掉50- 100磅。你只需要花一年的時(shí)間來等待結(jié)果，但是相信我，現(xiàn)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(yǎng)攝入。

鍛煉很重要，你一定要鍛煉，它會(huì)讓你受益很多。但是如果你的重點(diǎn)是減肥，最重要的因素就是你的飲食。無論如何不要忽視鍛煉，但如果你只是鍛煉，而且認(rèn)為你可以想吃什么就吃什么，那你就大錯(cuò)特錯(cuò)了。你一定要注重營養(yǎng)攝入（或者說你的飲食），然后把鍛煉當(dāng)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(fā)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：你最大限度地轉(zhuǎn)換攝入熱量的程度，遠(yuǎn)比你轉(zhuǎn)換熱量的數(shù)量重要得多。打比方說，鍛煉三十分鐘能轉(zhuǎn)換掉相當(dāng)于一個(gè)中號(hào)麥當(dāng)勞炸雞的熱量。忍住不要吃炸雞，你只花幾秒鐘的時(shí)間，就能起到鍛煉三十分鐘的效果。

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(guān)注你的饑餓程度。

這也是我領(lǐng)悟到的關(guān)鍵之一。很多時(shí)候，我們不知道我們有多餓，因?yàn)槲覀兲�忙了，顧不上關(guān)心自己的身體。結(jié)果，只有到了餓極了的時(shí)候，我們才去吃東西。而這個(gè)時(shí)候不適合進(jìn)食，因?yàn)楫?dāng)你極度饑餓的時(shí)候，你就不會(huì)健康地進(jìn)食。你的血糖水平很低了，所以需要快速地補(bǔ)充糖分——這個(gè)時(shí)候，面包圈、餅干、白面包或者可口可樂鐵定比沙拉或者全麥面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(guān)注你的身體，在剛開始餓的時(shí)候就感知到它。這是減肥的一個(gè)重要技巧，一般在別的方法中都不會(huì)提到。它們會(huì)告訴你吃什么、什么時(shí)候吃，但是不會(huì)教你去感知身體的信號(hào)，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(diǎn)兒餓的時(shí)候就吃，不要等到餓極了再吃。

你剛一覺得餓的時(shí)候，就是該去吃東西的時(shí)候。不要拖延到饑不擇食的時(shí)候再去吃。當(dāng)你有點(diǎn)兒餓的時(shí)候，就吃點(diǎn)零嘴。你不必非去吃一餐飯——只吃點(diǎn)水果、零食，或者低脂的乳酪（干酪、酸奶酪或者軟白干酪都行——我喜歡吃大豆酸奶酪）、燕麥粥、堅(jiān)果或者果脯什么的。只要能撐到你再次覺得餓或者撐到正餐的時(shí)候就行。放一些健康的零食在你的桌子上、車?yán)�，或者任何你在的地方。我自己的話，每天早上都�?huì)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，你可以想吃什么就吃什么。我知道這和大多數(shù)的建議都相反，但是我發(fā)現(xiàn)聽你身體的沒錯(cuò)……不只是你餓了的時(shí)候要吃，就是在你很想吃什么東西的時(shí)候，也要吃。我還發(fā)現(xiàn)，通常你只是想吃那個(gè)東西的味道（見下面的第13條），要是你滿足了自己的愿望，細(xì)細(xì)地去品它的味道、它的口感，享受那種吃后的感覺，你對(duì)這種食物的渴望就會(huì)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。

再說一次，吃東西的時(shí)候，留意一下你身體的感覺。你要是盲目地吃，很可能會(huì)吃得過多。你只是在不停地往嘴里填東西，直到你吃得胃脹。胃脹的痛苦我們都知道。不要只是為了吃而吃——吃的時(shí)候想想自己是在怎么吃，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(yǎng)成細(xì)嚼慢咽的習(xí)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(shí)多多地喝水。這樣吃飯就能讓你在覺得滿足的時(shí)候，停止繼續(xù)吃下去（這里是指當(dāng)你饑餓感得到滿足的時(shí)候，而不是當(dāng)你吃到撐的時(shí)候），這樣吃飯還能讓你吃得更少但覺得滿足。我知道這不是一件簡(jiǎn)單的事，但一旦你試著這樣做了一到兩周以后，你的飯量就會(huì)有一個(gè)很大的變化。

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，停下來幾分鐘，喝點(diǎn)水，和別人說說話，或者去做點(diǎn)別的什么事情，比如把廚房清理一下——不管做什么都行。通常情況下，你會(huì)發(fā)現(xiàn)你不會(huì)再想繼續(xù)吃飯了。這么一來，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。

上面提到過這一點(diǎn)，但是每天不停地喝水確實(shí)能讓你吃得少些，因?yàn)樗�占�?jù)了你原來放食物的那部分位置。你還是得吃飯，但是如果你多喝水的話，你就不會(huì)經(jīng)常覺得餓。所以，時(shí)刻在你身邊放上一杯水。

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(xí)慣。

有一個(gè)很不錯(cuò)的小技巧，就是把你柜子和冰箱里的不健康的零食什么的都清理掉。對(duì)，把它們?nèi)拥簟Ｈ缓笤僮鰝�(gè)健康的早餐、午餐、晚餐以及零食清單，最后去把它們都買回來。不管是在工作時(shí)還是別的任何時(shí)候，都把健康的食物帶著。別讓你的身邊少了像水果、堅(jiān)果這類健康的東西。如果你這樣做了，然后餓的時(shí)候就吃，那你會(huì)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.寫減肥日志。

對(duì)于那些討厭寫日志，或者寫幾天就停下來的人來說，這一點(diǎn)聽起來很難——但只要你形成習(xí)慣，它就真的沒有那么痛苦。如果你用的是一個(gè)很簡(jiǎn)單的日志軟件的話（而且還很有效的——看下一條），事情就更簡(jiǎn)單了。之所以要記日志，是因?yàn)榇蠖鄶?shù)人低估了他們攝入的卡路里的量。他們不知道甜飲料和小零嘴之間的區(qū)別，但實(shí)際上它們差很多。把你吃的每種東西都寫下來，你就會(huì)知道你到底吃了多少。記日志能讓你更明白，從而進(jìn)一步讓你吃得更少、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(jiān)督你。

也許最大的動(dòng)力，就是讓別人看你的減肥日志。這也就是我用PeerTrainer這個(gè)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(cuò)。找?guī)讉�(gè)減肥的伙伴，或者加入某個(gè)減肥小組，然后彼此互相監(jiān)督，這樣你會(huì)有更大的動(dòng)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(gè)人一起戰(zhàn)斗。

這一點(diǎn)被證明是很正確的。一個(gè)好的伙伴，應(yīng)該是和你在同一時(shí)間做同一種鍛煉、而且你也愿意和他一起鍛煉的人。之所以有效，是因?yàn)槟阋�是有一個(gè)伙伴一起鍛煉的話，你就不愿意爽約，一定會(huì)去鍛煉，這就不像你獨(dú)自鍛煉的時(shí)候，有時(shí)會(huì)偷懶——很多人在累了或者忙的時(shí)候，都會(huì)有取消鍛煉的沖動(dòng)。而且，一個(gè)減肥的伙伴還能讓鍛煉變得有趣，這總是件好事（相比一個(gè)人鍛煉的枯燥來說）。要是有一個(gè)人和你一起鍛煉，你在鍛煉的時(shí)候就不會(huì)有壓力，再加上你健康的飲食，減肥的效果就會(huì)變得完美了。每周好好鍛煉3-5次，然后充分地休息。

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。

一個(gè)條件苛刻的食譜不是一個(gè)好的食譜。如果你過度地約束自己，覺得所有的好吃的都不能吃了，那樣你的減肥也不會(huì)持久。相信我，我經(jīng)歷過好多次這樣的事情了。相反，稍微放松一點(diǎn)兒，一周吃上一兩回好吃的東西，在一些特殊的場(chǎng)合自己騙一下自己。當(dāng)然，在那些特殊的場(chǎng)合吃得健康點(diǎn)更好，但也別對(duì)你自己太苛刻。

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(gè)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，但是只能吃三口。享受它的味道，慢慢吃，然后去吃更健康的東西。

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，然后繼續(xù)。

要是你犯了個(gè)錯(cuò)誤，或者放縱自己太厲害，千萬別放棄或者自責(zé)不已。正是這種消極的想法，讓人們不能長(zhǎng)久地堅(jiān)持節(jié)食。他們?yōu)榇藰O度苦惱，然后恢復(fù)了原來不健康的飲食。不要這樣，原諒你這一次的放縱，然后繼續(xù)你的健康飲食計(jì)劃。凡事向前看，別向后看。

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(shí)刻激勵(lì)自己。

動(dòng)力很重要——可以說是最重要的。讓別人監(jiān)督（上面提到過）是最好的動(dòng)力——但是我還是愿意自己激勵(lì)自己。找一個(gè)正在做你想要做的事的人，讀一讀成功的故事，看看雜志、博客或者書，貼一張寫著激勵(lì)的話的條子在墻上——總之，能激勵(lì)你自己的任何事都可以做。