14招帮你减肥

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. 循序渐进地减少体重。

前面我提到过这一点，那是因为它太重要了。

太多的人都追求快速减肥——4周减10磅，2个月减20磅，等等。

这样做不仅不健康，而且没有太大的作用，因为即使你能够很快地减掉那么多体重，你也没有学会可以受用终生的可持续的饮食习惯。

所以，关键是能找到一种饮食方式，能让你在你以后的生活中一直受益。

再说一次，如果你能认真地花一周时间减掉1-2磅，那你一年之内就能减掉50- 100磅。

你只需要花一年的时间来等待结果，但是相信我，现在的一年过得是很快的（我想是通货膨胀或者其它的原因吧）。

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.注重营养摄入。

锻炼很重要，你一定要锻炼，它会让你受益很多。

但是如果你的重点是减肥，最重要的因素就是你的饮食。

无论如何不要忽视锻炼，但如果你只是锻炼，而且认为你可以想吃什么就吃什么，那你就大错特错了。

你一定要注重营养摄入（或者说你的饮食），然后把锻炼当作辅助热量燃烧的手段，从而让你的体形朝着你希望的样子发展（更不用说它还能让你健康、使你感觉舒畅）。

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：你最大限度地转换摄入热量的程度，远比你转换热量的数量重要得多。

打比方说，锻炼三十分钟能转换掉相当于一个中号麦当劳炸鸡的热量。

忍住不要吃炸鸡，你只花几秒钟的时间，就能起到锻炼三十分钟的效果。

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.关注你的饥饿程度。

这也是我领悟到的关键之一。

很多时候，我们不知道我们有多饿，因为我们太忙了，顾不上关心自己的身体。

结果，只有到了饿极了的时候，我们才去吃东西。

而这个时候不适合进食，因为当你极度饥饿的时候，你就不会健康地进食。

你的血糖水平很低了，所以需要快速地补充糖分——这个时候，面包圈、饼干、白面包或者可口可乐铁定比沙拉或者全麦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.试着关注你的身体，在刚开始饿的时候就感知到它。

这是减肥的一个重要技巧，一般在别的方法中都不会提到。

它们会告诉你吃什么、什么时候吃，但是不会教你去感知身体的信号，从而吃得更健康。

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.觉得有点儿饿的时候就吃，不要等到饿极了再吃。

你刚一觉得饿的时候，就是该去吃东西的时候。

不要拖延到饥不择食的时候再去吃。

当你有点儿饿的时候，就吃点零嘴。

你不必非去吃一餐饭——只吃点水果、零食，或者低脂的乳酪（干酪、酸奶酪或者软白干酪都行——我喜欢吃大豆酸奶酪）、燕麦粥、坚果或者果脯什么的。

只要能撑到你再次觉得饿或者撑到正餐的时候就行。

放一些健康的零食在你的桌子上、车里，或者任何你在的地方。

我自己的话，每天早上都会包一包带着。

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.也就是说，你可以想吃什么就吃什么。