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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.写减肥日志。
对于那些讨厌写日志，或者写几天就停下来的人来说，这一点听起来很难——但只要你形成习惯，它就真的没有那么痛苦。如果你用的是一个很简单的日志软件的话（而且还很有效的——看下一条），事情就更简单了。之所以要记日志，是因为大多数人低估了他们摄入的卡路里的量。他们不知道甜饮料和小零嘴之间的区别，但实际上它们差很多。把你吃的每种东西都写下来，你就会知道你到底吃了多少。记日志能让你更明白，从而进一步让你吃得更少、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.让别人来监督你。
也许最大的动力，就是让别人看你的减肥日志。这也就是我用PeerTrainer这个软件的原因，虽然别的软件（像Fit Day，Spark People，Calorie Count等等）用着也不错。找几个减肥的伙伴，或者加入某个减肥小组，然后彼此互相监督，这样你会有更大的动力去吃得更合理、锻炼得更努力。
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.找个人一起战斗。
这一点被证明是很正确的。一个好的伙伴，应该是和你在同一时间做同一种锻炼、而且你也愿意和他一起锻炼的人。之所以有效，是因为你要是有一个伙伴一起锻炼的话，你就不愿意爽约，一定会去锻炼，这就不像你独自锻炼的时候，有时会偷懒——很多人在累了或者忙的时候，都会有取消锻炼的冲动。而且，一个减肥的伙伴还能让锻炼变得有趣，这总是件好事（相比一个人锻炼的枯燥来说）。要是有一个人和你一起锻炼，你在锻炼的时候就不会有压力，再加上你健康的饮食，减肥的效果就会变得完美了。每周好好锻炼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.偶尔自我欺骗一下。
一个条件苛刻的食谱不是一个好的食谱。如果你过度地约束自己，觉得所有的好吃的都不能吃了，那样你的减肥也不会持久。相信我，我经历过好多次这样的事情了。相反，稍微放松一点儿，一周吃上一两回好吃的东西，在一些特殊的场合自己骗一下自己。当然，在那些特殊的场合吃得健康点更好，但也别对你自己太苛刻。
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.“三口法则”。
一个自己骗自己的方法，就是“三口法则”——基本意思就是，你要是想吃甜的，或者其它忌口的东西，那就吃——放纵一下自己，但是只能吃三口。享受它的味道，慢慢吃，然后去吃更健康的东西。
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.原谅自己，然后继续。
要是你犯了个错误，或者放纵自己太厉害，千万别放弃或者自责不已。正是这种消极的想法，让人们不能长久地坚持节食。他们为此极度苦恼，然后恢复了原来不健康的饮食。不要这样，原谅你这一次的放纵，然后继续你的健康饮食计划。凡事向前看，别向后看。
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.时刻激励自己。
动力很重要——可以说是最重要的。让别人监督（上面提到过）是最好的动力——但是我还是愿意自己激励自己。找一个正在做你想要做的事的人，读一读成功的故事，看看杂志、博客或者书，贴一张写着激励的话的条子在墙上——总之，能激励你自己的任何事都可以做。
