改變舊的不健康的飲食習(xí)慣。保證攝入的熱量少于消耗的熱量。每天喝2公升的水。每周適量運(yùn)動，特別是有氧運(yùn)動（如跑步）。在集體中或是與朋友一起減肥。

Change your old diet for a healthier one, and don't skip meals. Be sure to eat fewer calories than you burn, and to drink at least liters (0.53 US gal) of water each day. Get some exercise in each week, especially aerobic and cardio. Lastly, consider losing weight in a group or with friends.

[TOC]

Part1 吃對 (Eating Right)

1.　吃更多新鮮蔬菜水果。水果含有天然的糖分，可以滿足唇齒對于甜味的喜愛。蔬菜可以更快得使人感到飽腹。蔬菜水果含有纖維素，使人更容易產(chǎn)生飽腹感。嘗試用下面的技巧來把蔬菜水果加入到你的飲食中：

Eat more fresh fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly.[1] Try some of these tips to introduce more fruit and vegetables into your diet:

• 吃應(yīng)季的蔬菜水果作為小吃或甜點(diǎn)。如秋天吃蘋果，夏末吃車?yán)遄泳褪呛苓m宜的甜點(diǎn)。芹菜、胡蘿卜、胡椒、西蘭花或花菜切小塊，調(diào)上淡色拉或是鷹嘴豆泥也可以做簡單的甜點(diǎn)。

• Eat what is in season and eat fruit and vegetables for snacks or, for dessert. When you eat apples in the fall, for instance, or cherries in late summer, it might as well be an indulgent dessert. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus.

• 把蔬菜作為主菜。如加上雞肉、大馬哈魚或是杏仁粉做成小炒或是沙拉。

• Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds.

2.　吃更多的全谷物，減少單一碳水化合物。全麥面包、燕麥片、全谷物意大利面、紅薯、糙米都是優(yōu)質(zhì)的能量和營養(yǎng)來源。全谷物、蛋白質(zhì)食品和蔬菜適當(dāng)組合就是全面的營業(yè)食譜。

Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition.[2]

• 單一的碳水化合物是例如白面包、加工過的面粉和白糖之類的食品（還有酒精、精米等）。它們能迅速提供能量，但也存在弊端——它們會更快的被轉(zhuǎn)化為脂肪。

• Simple carbs are things like white bread, processed flour, and white sugar. This gives you energy quickly but then comes with a crash. It gets transferred into fat very quickly.

• 可以在薄煎餅或烘焙的食品中替換入部分全麥面粉或是燕麥粉。這可能需要加更多的發(fā)酵物，如麥麩。也可以把大麥替換白米做粥或是試著在肉飯中換入大麥、菰米或是糙米。

• Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like wheat gluten. Put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice.

• 只吃天然的碳水化合物而不是加工過的。要避免加工過的食品，比如白面包、粗粒小麥粉意大利面或餅干，或是加工過的甜味制品如糖果、糖漬蔬菜。

• Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.[3]

3.　吃瘦肉。蛋白質(zhì)是保證機(jī)體正常運(yùn)行和增長肌肉的重要成分，特別是當(dāng)你計劃健身的情況下。如果要吃紅肉，瘦牛肉是不二自選。如果選擇雞肉，記得去掉雞皮（包括肥肉）。

Choose lean proteins instead of fatty ones. Protein is important for organ function and building muscle while if you plan on working out. Select lean cuts of beef or extra-lean ground beef when you're eating red meat. If you use different cuts of chicken, then remove the skin.[4]

• 放棄多肥肉的熟食，如臘腸，以瘦火雞肉或如烤牛肉替代。

• Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement.

• 素食者可以從大豆、堅果、黃豆和籽中攝取豐富的蛋白質(zhì)。扁豆、黃豆、豌豆等豆類是極好的纖維素和蛋白質(zhì)來源。

• Vegetarians can get plenty of protein from soy, nuts, beans and seeds. Lentils, legumes, and beans are excellent sources of fiber and protein.

• 低脂奶制品也是很好的蛋白質(zhì)來源，包括低脂奶酪和酸奶（也包括脫脂牛奶）。

• Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt. [5]

4.　嘗試一個節(jié)食計劃。如果你向嘗試一個更加具體的由別人制定好的節(jié)食計劃，嘗試這樣的飲食和運(yùn)動計劃：

Try a formal diet plan. If you like the idea of following a more specific diet and putting the planning into someone else's hands, try following a new diet and exercise:

• 堅持一個原始人飲食——只吃禽類肉、魚和海鮮、新鮮蔬菜水果、蛋類、籽和堅果，就像原始人吃一樣。不吃任何包裝好或加工過的食品。

• Follow a paleo diet and eat grass-produced meat, fish, and seafood, fresh fruits, and vegetables, eggs, seeds and nuts, just like paleo-humans did. Eat nothing prepackaged or processed.[6]

• 試著吃生食。這要求75%以上的食物是未經(jīng)烹飪的。大部分人吃大量的蔬菜水果、全谷物、堅果和豆類。

• Try sticking to raw foods. The Raw Food Diet requires 75 percent of your dietary intake to be uncooked. Most people eat a lot of fruits and vegetables, whole grains, nuts, and beans.[7]

• 參加一個商業(yè)的節(jié)食計劃。如果你想要吃喝不羈并且每周與其他減肥者見面，試試Weight Watchers（一個美國減肥項(xiàng)目），如果你希望吃現(xiàn)成的食物，可以試試Jenny Craig或者NutriSystem（美國減肥服務(wù)，設(shè)計減肥食譜并提供相關(guān)食物）。

• Join a commercial diet plan. If you prefer to eat whatever you want and to meet weekly with other people who are losing weight, then try Weight Watchers. If you prefer prepared meals so that you don't have to cook, try Jenny Craig or NutriSystem.

5.　減少飲食中的鹽。攝入過多的鈉會使身體存儲更多的液體，從而導(dǎo)致你感到水腫并增加體重。好消息是只要你出汗，體重就能很快減輕。所以簡單來說就是少攝入鈉。

Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. The good news is that you'll sweat that weight out very quickly, so an easy way of cutting some pounds is to eat less sodium in your diet.

• 嘗試使用辣椒、新鮮色拉、香料調(diào)味，替代部分鹽。

• Instead of salt, try spicing your meals with chili flakes, fresh salsa, or cajun spices and seasonings.

• 逐漸減少鹽的使用會使味蕾重新適應(yīng)，沒有加鹽的食物逐漸也會充滿風(fēng)味。

• Lots of people claim that unsalted foods will taste much saltier eventually if you cut it out for a while and let your taste-buds re-acclimate.

6.　不要少吃正餐。許多人認(rèn)為減少正餐的數(shù)量（如每天兩餐）會有助于減肥。但研究發(fā)現(xiàn)，每天至少吃三餐的人比吃不夠三餐的人反而能減的更多。當(dāng)你跳過正餐，身體會停止消耗脂肪而開始消耗肌肉。事實(shí)上肌肉在空閑時候能比脂肪消耗更多的能量，因此跳過正餐反而適得其反。

Don't skip meals. Lots of people think skipping a meal will help to lose weight, but the same study found that people who ate at least 3 meals per day lost more weight than people who didn't. When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals.[8]

• 在三餐之間，吃點(diǎn)小份食物，確保你不會覺得餓。三餐之間，吃150卡的小吃能維持你的新陳代謝，并且不會覺得餓。但是不要吃易于增肥的食物，比如糖類、薯片等。當(dāng)你覺得餓的時候，身體會留存能量，減緩新陳代謝。

• Make sure that you don't get hungry by eating small portions throughout the day at regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes.[9]

Part2 減肥的基礎(chǔ)工作 (Losing Weight Basics)

1.　記下你這周吃了什么。根據(jù)發(fā)布與營養(yǎng)研究雜志的研究，那些寫飲食日記的人，能比那些不寫飲食日記的人多減2.75公斤。所以記得強(qiáng)迫自己寫下自己吃過的東西，記住下列原則：

Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[10] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:

• 要完整。寫下所有飲食，包括飲料、調(diào)味品以及食物如何制作和烹飪。不要假裝你沒有在晚餐后喝下一大杯酒。吃什么，記什么。

• Be complete. Write it all down, including beverages, condiments, and a description of how the food was prepared. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal.

• 要準(zhǔn)確。要記下大小中來那個。不要吃太少也不要吃太多。堅持記錄?？磁淞媳?，這樣你才能準(zhǔn)確明白吃了多少。

• Be accurate. Record your portion sizes in your food diary. Don't eat too little or too much - keep track. Also, read the ingredients list so that you can be accurate about serving sizes.

• 要堅持。不管到哪都記得堅持記錄。你還可以在手機(jī)上裝個飲食記錄的app。

• Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet.

2.　估算你應(yīng)該攝入多少熱量才能減肥。減肥并總是關(guān)乎體重。只要認(rèn)識到能量從食物中攝取，才能認(rèn)識到你要吃多少、運(yùn)動多少來減去身上的多余的肉。記飲食日記，單獨(dú)查看每一項(xiàng)。記個流水賬，加總你每天的攝入的能量。

Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.

• 接著，估算像你這樣年紀(jì)、身高、體重和日常活動水平的人一天需要多少攝入多少熱量。

• Next, look up how much a person of your age, height, weight, and energy level needs per day in calories.

• 加170卡到你算出的攝入熱量總數(shù)上。最近的研究表明，人們傾向于吃略多于他們記錄的東西。

• Add about 170 calories to your total. Recent studies estimate that we tend to eat slightly more than we're able to keep track of in a day.[11]

3.　準(zhǔn)備一個飲食計劃并堅持。在做菜之前計劃好這周你要吃的。根據(jù)計劃的能量攝入水平，采購健康的食材，用自己想要的方式烹飪。

Make a meal plan, and stick to it. Decide what you're going to eat this week before you're standing at the fridge and trying to figure it out on the fly. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie.

• 要實(shí)際點(diǎn)。如果你喜歡經(jīng)常下館子，不要指望將它從你的飲食計劃上完全刪除。例如，改為計劃每周只在家吃六天。

• Be realistic. If you like to eat out a lot, don't try to totally eliminate eating out. Instead, plan on eating home-cooked meals six days a week.

• 減少零食或是做點(diǎn)更健康的零食。新鮮蔬菜配上鱷梨色拉、新鮮的杏仁粉或是水果都是絕好的減肥零食。

• Cut down on the snacking, or try to make them healthy snacks. Fresh vegetables with guacamole, unsalted almonds, or fruit make for great weight-loss snacks.

• 記得款待自己。比如說許諾自己，如果自己能堅持飲食和鍛煉計劃六周，就讓自己下館子放縱一下。

• Let yourself have treats. Promise yourself that if you can follow this for six weeks and exercise (if that is one of your goals), you will treat yourself to a restaurant meal one day of the week.

4.　攝入少于你消耗的熱量。唯一絕不出錯的減肥方式就是每天攝入的能量比自己消耗的少。這聽起來簡單，但這需要持之以恒，也意味這需要多運(yùn)動。想要減肥并保持健康，你要開始運(yùn)動。從每天30分鐘，每周3-5次開始吧。

Eat fewer calories than you burn. The only surefire way to lose weight is to eat less than you burn over the course of a day. Sounds simple, but it takes work and consistency. That means exercise. If you want to lose weight and stay healthy, you need to start exercising. Aim for 30 minutes of exercise 3-5 times a week to get started.

• 把你的能量消耗記個流水賬。一個計步器或是減肥記錄app會很使記錄起來簡便易行。閱讀“運(yùn)動”一章獲取更多具體建議。

• Try to tally your energy-output each day. It's helpful to keep track of these with pedometers, or other weight-loss tracking apps that you can use to make this easier. Read the section about exercise for more specific tips.

• 設(shè)定一個小目標(biāo)。與其想著減10公斤，不如先想想怎么減1-2公斤。或者不要關(guān)注具體的數(shù)量目標(biāo)，而是想著這周戒掉餐后零食或者只在周末飲酒。

• Set mini-goals. Instead of thinking that you need to lose 20 pounds, think that you want to lose 1 to 2 pounds this week. Or you can focus on non-pound goals like skipping after-dinner snacks this week or only drinking alcohol on weekends.

5.　每天喝至少2公升的水。喝水一舉兩得——使身體水潤活化，同時填滿胃部卻沒有熱量攝入。醫(yī)學(xué)研究學(xué)會的對于每天充足攝入的量是，男 3 公升/天，女 2.2 公升/天。

Drink at least 2 liters (0.53 US gal) of water each day. Water has the double effect of both hydrating your body and filling your stomach with a certain volume of a liquid that has zero calories. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

• 在飯前 30 分鐘喝水可以減少人們最終吃下的食物，特別是年長的人。

• Drinking water about 30 minutes before meals can reduce a number of calories people end up consuming, especially in older individuals.

• 研究表明，相對于飯前不喝水的人，在飯前喝0.5公升的水的人能在12周的時間里多減44%的體重。

• Research showed that dieters who drank half a liter of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.

• 計算能量攝入最為重要。女性每天需要攝入1800卡能量，男性每天需要攝入2500卡能量來保持體重穩(wěn)定。要減0.5公斤體重，你需要每天少攝入500卡能量。你可以吃甜食、垃圾食品但仍然身材苗條。關(guān)鍵是熱量的攝入與消耗。但就健康而言，你應(yīng)該吃富含營養(yǎng)素、維生素、礦物質(zhì)和只有碳水化合物的食品。

• Counting calories is the most important. Woman need 1,800 calories a day, men need 2,500 to maintain the weight, to lose 0.5 kg you will need to eat 500 less calories then you would need to eat, if you want to maintain the weight, that would be to women-1,300 and to men 2,000. You can eat sweets, junk food and also lose weight, it's the calories that matter.But when it comes to your health, you want to eat food which is full of nutrients, vitamins, minerals and good carbs.

Part3 運(yùn)動 (Exercising)

1.　做有氧運(yùn)動。如果你不常運(yùn)動，從每周3次，每次30分鐘的小目標(biāo)開始。按以下的步驟讓自己堅持：

Start doing basic aerobic and cardio exercise. Start with a small goal of 30 minutes, 3 times per week if you aren't exercising at all currently. Try these steps to get yourself going:[12]

• 買一個計步器。把計步器綁在手臂上，設(shè)定5000步每天的目標(biāo)，并慢慢增加到1-1.5萬步一天。（注：也可以手機(jī)上裝個計步器app）

• Buy a pedometer. Attach the pedometer to your belt and try to take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps as you get in better shape.

• 從步行開始。在你家周圍散步花不了什么卻是個很好的開始。你也可以嘗試低強(qiáng)度的運(yùn)動，如游泳，騎單車或慢跑。

• Start by walking. Walking around your neighborhood costs nothing and is a great way to start moving. You can also try other low-impact exercises like swimming, riding a bike or slow running.

2.　嘗試健身器械。你可以嘗試跑步機(jī)、橢圓機(jī)、腳踏車、劃船機(jī)或是踏步機(jī)。從小段時間開始，適應(yīng)強(qiáng)度后可以逐漸增加時長。也可以調(diào)節(jié)機(jī)器的設(shè)定來增加強(qiáng)度以更好地減肥。

Try machines at the gym. You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start with short sessions and gradually add minutes as you get more fit. Also, use the settings on the machines to increase the intensity as you lose weight.

• 嘗試不同的器械直到找到你喜歡的運(yùn)動。向私人教練咨詢，確保你正確使用器械，免受身體損傷。他們不是忽悠你而是來幫助你的。

• Do a variety of different machines until you find something you like. Consult a personal trainer to make sure you're using proper form, to avoid injury. They're there to help, not to intimidate you.

3.　報個有氧運(yùn)動班。你可以參加一個傳統(tǒng)的有氧運(yùn)動班或者嘗試記個日常運(yùn)動班。報班是一個很好的讓你在團(tuán)體中玩樂運(yùn)動并且減肥的好方法。嘗試以下運(yùn)動：

Take an aerobics class. You can take a traditional aerobics class or try any number of movement-based exercise routines. This are great ways of keeping yourself motivated in a group, having fun moving around, and losing weight.[13] Try any of the following:

• 跆拳道
• 健身操
• 尊巴
• 健身舞
• 普拉提
• 瑜伽
• 武術(shù)
• CROSSFIT健身或是Bootcamp健身運(yùn)動

• Kickboxing

• Jazzercise
• Zumba
• Pilates
• Yoga
• Martial arts
• Cross-fit or Bootcamp

4.　進(jìn)行力量訓(xùn)練。從每周1-2組，每組15分鐘的訓(xùn)練開始，直到你覺得可以做更多。鍛煉大肌肉群可以消耗更多熱量。嘗試以下例子：

Get into strength training. Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, instead of focusing on specific muscles. Try some of these examples:

• 深蹲配合高舉啞鈴?fù)婆e可以同時鍛煉身體的上部和下部。

• Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time.

• 通過坐、靠健身球來做抗阻訓(xùn)練。這能在鍛煉身體其他部位的同時鍛煉你的核心力量。

• Perform resistance exercises while sitting or reclining on an exercise ball. You'll strengthen your core while simultaneously working on other areas.

• 使用器械以及自由負(fù)重。這些器械著重鍛煉某個部位的肌肉群，比如手臂，肩部，大腿，臀部和上背部。在進(jìn)行全身肌肉群鍛煉后，在進(jìn)行具體肌肉群的鍛煉。

• Use machines and free weights. These tools tend to focus on particular muscle groups like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises after you work on exercises for multiple muscle groups.

• 在力量訓(xùn)練之間至少休閑一整天以使肌肉可以有足夠時間恢復(fù)?；謴?fù)可以避免傷痛。

• Rest at least one full day between strength training workouts so that your muscles can recover. Recovery will help you to avoid pain and injury.

5.　進(jìn)行體育運(yùn)動。如果你不想為了運(yùn)動而運(yùn)動，記得找一個你喜歡并能夠堅持的運(yùn)動。參加一個鎮(zhèn)上的運(yùn)動隊(duì)或是和幾個朋友玩玩拋球和撿球的游戲。

Play a sport. If you're not into the idea of exercise for the sake of exercise, try finding a fun activity that you enjoy, which has the added benefit of getting you moving. Find an intramural league in your town, or just get together with some friends to play a pick-up game every now and then.

• 如果你不喜歡集體類 游戲，可以嘗試可以自主進(jìn)行的運(yùn)動——參加游泳、高爾夫球或運(yùn)足，而不是球類運(yùn)動。

• If you don't like competitive sports, try doing something that you can do by yourself. Swim, or play golf, or go hiking instead of playing a game with a ball and a net.

• 騎自行車可以都出游覽又能鍛煉身體，是很好的運(yùn)動。不要總是坐車，你可以運(yùn)動更多來消耗熱量。

• Get a bicycle if you want to find a great way to get around and exercise at the same time. Don't spend all that time sitting down in your car when you could be burning calories.

Part4 保持積極性 (Staying Motivated)

1.　發(fā)揮創(chuàng)造性來吃少一點(diǎn)。單獨(dú)來看，這些東西并不一定能讓你減肥，但它們能讓你在減肥之路上方向正確并不斷前進(jìn)。嘗試以下技巧：

Find creative ways to eat less. While doing these things alone won't necessarily make you lose weight, they can be helpful little tricks to keep you moving on the right path. Try out the following to help your hunger cravings during the day:

• 每餐少吃三口。

• Eat three fewer bites of each meal.

• 吃每一口飯后都放下筷子

• Put your knife and fork down between bites.

• 用小一點(diǎn)的碗，并且只盛一次飯菜

• Use smaller plates, and fill your plate only once.

• 只有餓的時候才吃，不要因?yàn)闊o所事事而吃零食

• Wait to eat until you feel hungry, don't just snack when you're bored.

2.　找到一種創(chuàng)造性的方式去管理你的食欲。如果你過去吃的都是大份小吃和過量的餐食，感覺節(jié)食和運(yùn)動很無趣并不稀奇。當(dāng)你想吃大份的蛋糕或是油膩的漢堡包的時候，學(xué)者管理你的食欲是可能的，只需有一點(diǎn)點(diǎn)創(chuàng)造力。

Find creative ways to manage your cravings. If you're used to big snacks and indulgent meals, it's no secret that dieting and switching to exercise is less fun. But learning to manage your cravings for a big slice of cake or a greasy hamburger is possible, with a little creativity.

• 當(dāng)你想吃小吃的時候，不要吃，試著聞一下水果

• Smell fresh fruit when you want a snack, instead of eating something.

• 在正餐之間關(guān)上你的廚房

• "Close" your kitchen between meals.

• 家里不要方糖類小吃或油膩的小吃

• Don't keep sugary or fattening snacks in the house.

• 一些研究表明，藍(lán)色能壓抑食欲。把桌布或者碗碟換成藍(lán)色

• Some studies show that the color blue is an appetite suppressant. Try getting a blue tablecloth, or blue dishes to eat on.

3.　在家吃。到外面去吃很容易吃得太多。餐館立的食物一般多油、多鹽和其他阻礙減肥的元素。分量一般也比在家里吃的要大。與其到外面去吃，不如自己做來得實(shí)在。

Eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is commonly much higher in fat, sodium, and other weight-loss killers. The portions are also often much larger than what you might usually eat at home, as well. Instead of heading out, try to make your own meals.

• 和更少的人一起吃，而不是和一大群人。一些研究發(fā)現(xiàn)，在一大桌子人的桌子上吃，比自己吃要多吃很多。

• Eat in a small group, instead of a large one. Some research shows that people eating at big tables tend to eat more than people eating alone.[14]

• 吃的時候不要干別的事情。一邊吃，一邊看電視、看書、工作總是會讓你多吃許多。

• Don't eat while you do other things, in general. Watching television, or reading, or working while you eat often causes people to eat much more food than they normally would.

4.　早餐吃麥片。一個最近的研究表明，吃谷物早餐比其他類型早餐能讓人更容易減肥。吃一份營養(yǎng)豐富、高纖維的麥片或燕麥早餐，正確開啟你的一天。

Eat cereal for breakfast. One recent study revealed that people who eat cereal for breakfast each day have a much easier time losing weight than people who eat other types of breakfast. Start your day right with a high-fiber, nutrient rich natural cereal, or oatmeal.[15]

• 在早餐和其他時候，改喝脫脂牛奶。你做的每一步降低脂肪攝入的步驟，都會讓你少攝入20%的熱量。換成脫脂牛奶，既降低脂肪攝入，又不損營養(yǎng)成分，不失為一個好辦法。

• Switch to skim milk with breakfast and for use in other dishes. Each lower-fat step you take down, you're losing 20% of the calories. Switching to a low-fat version of milk is an excellent way to cut down on the calories you're taking in, without having to sacrifice any of the nutritional benefits.

5.　在集體中減肥。承諾在某天之前減去一定的體重，否則你會付出代價。你可以從減肥小組或是你的朋友開始?；蛘吣氵€可以試試減肥比賽的網(wǎng)站。

Decide to lose weight in a group.[16] Commit to losing a certain amount of weight by a certain date with the caveat that you'll pay up if you don't lose. You may enjoy starting up a Biggest Loser Club at work or with your friends, or you can investigate a weight loss betting website.

6.　時常獎勵自己。如果你要參加一個聚會或是特殊的場合，允許自己放縱一次（大吃一頓）。只要確保一次的放縱不會變成長期的習(xí)慣。不要讓一次錯誤讓你的飲食和鍛煉計劃脫軌。轉(zhuǎn)到正軌，即使你錯誤了一兩天。

Give yourself a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these indulgences don't become daily habits.[17] Don't let a single slip-up derail your diet and exercise plan. Get back to it, even if you forget for a day or two.

• 也可以嘗試非食品的獎勵。當(dāng)你在飲食和運(yùn)動上做得不錯的時候，獎勵自己一些東西。當(dāng)你達(dá)到自己的小目標(biāo)的時候，獎勵下自己：和朋友玩游戲、做個發(fā)型、做個按摩或一次旅行。當(dāng)你完成減肥這周減肥1公斤的目標(biāo)的時候給自己買件心儀的衣服。

• Try using non-food rewards as well. When you do something right with your diet and exercise, treat yourself to something. Go to a game with a friend, or get a manicure, a massage or a trip to the movies when you meet your mini-goals. Get yourself that new shirt that you've been wanting if you meet your goal of losing a pound this week.