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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
习惯就是习惯,谁也不能将其扔出窗外,只能一步一步地引它下楼。 ---马克.吐温
Let’s be honest: Losing weight isn't the easiest thing in the world. All our best intentions end up doing nothing.
老实说，减肥绝不是世界上最容易的事。我们最好的愿望（减肥成功）往往都会落空。
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.
我也试过基本上所有的节食计划，从各种低碳计划、减肥中心的计划（实际上它的效果还行），到Abs节食手册、快瘦，再到低热量的、低脂的等等等等，我都试过。我还上过各种减肥锻炼课，真的上过。
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.
几年来，我减肥的努力总是毫无成果，我也曾费尽心力去寻找一种适合我的减肥方法。最近，我想我终于领悟到了一些减肥的基本观念，虽然它们都很简单，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.
也许你看过《Zen Habits食谱》——它确实是一本不错的书。但我还是想用我领悟到的观念把它简化一下，这样能让你在减肥的时候少做些挣扎。这些观念大多是相似的，但是我会用我亲身体验这个食谱的感受，来说明一下它们都是怎么样在我身上起作用的。
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.
不过还是有句忠告：就算是知道了下面这些观念，你的减肥之路也不会变得多轻松。但至少了解这些可以让这个过程变得轻松一点点、简单一点点，更何况它们真的是很有效。
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).
过去几个月里，我一共减了15磅，减得不算快，但是确实不会伤身体。我希望所有人都能循序渐进地减肥。以我减肥的速度，你一年里能减掉50磅。我现在是没有必要再减50磅了（以前倒是真的有过，不过那个时候再减20磅就可以了），不过当我把多余的肥肉减掉以后，我就会去更多地去锻炼我的肌肉（这是我现在正在做的，但绝不是我的主要工作）。
Never eat more than you can lift. - Miss Piggy
永远不要吃到让你都走不动。 ——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。
