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(xí)慣就是習(xí)慣，誰(shuí)也不能將其扔出窗外，只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(shí)說(shuō)，減肥絕不是世界上最容易的事。我們最好的愿望（減肥成功）往往都會(huì)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(guò)基本上所有的節(jié)食計(jì)劃，從各種低碳計(jì)劃、減肥中心的計(jì)劃（實(shí)際上它的效果還行）,到Abs節(jié)食手冊(cè)、快瘦，再到低熱量的、低脂的等等等等，我都試過(guò)。我還上過(guò)各種減肥鍛煉課，真的上過(guò)。

    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.

    幾年來(lái)，我減肥的努力總是毫無(wú)成果，我也曾費(fèi)盡心力去尋找一種適合我的減肥方法。最近，我想我終于領(lǐng)悟到了一些減肥的基本觀念，雖然它們都很簡(jiǎn)單，但至少在我身上是有效的。

    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(guò)《Zen Habits食譜》--它確實(shí)是一本不錯(cuò)的書(shū)。但我還是想用我領(lǐng)悟到的觀念把它簡(jiǎn)化一下，這樣能讓你在減肥的時(shí)候少做些掙扎。這些觀念大多是相似的，但是我會(huì)用我親身體驗(yàn)這個(gè)食譜的感受，來(lái)說(shuō)明一下它們都是怎么樣在我身上起作用的。

    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(guò)還是有句忠告：就算是知道了下面這些觀念，你的減肥之路也不會(huì)變得多輕松。但至少了解這些可以讓這個(gè)過(guò)程變得輕松一點(diǎn)點(diǎn)、簡(jiǎn)單一點(diǎn)點(diǎn)，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(guò)去幾個(gè)月里，我一共減了15磅，減得不算快，但是確實(shí)不會(huì)傷身體。我希望所有人都能循序漸進(jìn)地減肥。以我減肥的速度，你一年里能減掉50磅。我現(xiàn)在是沒(méi)有必要再減50磅了（以前倒是真的有過(guò)，不過(guò)那個(gè)時(shí)候再減20磅就可以了）,不過(guò)當(dāng)我把多余的肥肉減掉以后，我就會(huì)去更多地去鍛煉我的肌肉（這是我現(xiàn)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(yuǎn)不要吃到讓你都走不動(dòng)。 --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(jìn)地減少體重。

    前面我提到過(guò)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(méi)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(méi)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(shuō)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(lái)等待結(jié)果，但是相信我，現(xiàn)在的一年過(guò)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(yíng)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(wú)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(yíng)養(yǎng)攝入（或者說(shuō)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(shuō)它還能讓你健康、使你感覺(jué)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(shuō)，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(lè)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(kāi)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(jué)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(jué)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(jué)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(shuō)，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(tīng)你身體的沒(méi)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(jiàn)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(jué)，你對(duì)這種食物的渴望就會(huì)越來(lái)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(shuō)一次，吃東西的時(shí)候，留意一下你身體的感覺(jué)。你要是盲目地吃，很可能會(huì)吃得過(guò)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(jué)得餓--同時(shí)多多地喝水。這樣吃飯就能讓你在覺(jué)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(jué)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(lái)幾分鐘，喝點(diǎn)水，和別人說(shuō)說(shuō)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(lái)，你就又少攝入了幾百卡的熱量。