可以免费聊天的软件:我的减肥之路：永久减肥的5条黄金法则

我的减肥之路：永久减肥的5条黄金法则

OK, so the holidays are officially over with and it is time to start a new year. Whether one of your New Year resolutions was losing weight or you just ate too much turkey and brownies then you are probably considering ways in which to get back in shape and lose those unwanted pounds for good.

好啦，假期都过去了，新的一年开始啦。新的一年，也许你已经设下减肥目标，或者年中吃了太多的火鸡、巧克力蛋糕，现在也该想到了恢复体形，甩掉讨厌的肉肉了吧。

I must confess that I had a lot of delicious treats during the holidays and I was not even thinking about dieting (come on, that’s really boring to diet when everybody else is having fun.) Now is the time to get rid of a few extra pounds, a few inches in the wrong places and get back in shape.

老实说，节中我的确胡吃海喝，敞开肚皮吃了不少次大餐，而且在此期间从来没有一丁点儿减肥的冲动。（算了吧，大过节的，大家都在尽情嗨皮呢，减肥多扫兴啊。）不过现在是时候减掉多余的赘肉，恢复体形啦。

I was thinking for a while about writing a post about weight loss. After all, weight loss was actually a trigger that made me think about a balanced body at first and a balanced life in general afterwards. I think it is time for me to open a few of my personal secrets of getting into the best shape of my life without diets and without long and exhausting hours at the gym. Let’s get on to it!

之前也曾想过写一篇减肥心得，因为一提起减肥，我自然就联想到了健康的体魄和平和的生活。个人而言，减肥其实很简单：一不需要节食；二不需要把大把大把的时间耗在健身房里。现在就向大家分享一下个人减肥经验吧。

#1. Be Happy

一、保持愉悦的心情

It is not a secret that most pounds are packed on due to emotional eating. Sweet, fatty, creamy, smothered in fat and high in carbohydrates foods are drugs for most people because they make us feel good (for a while at least.) This is an addiction that does not cost much, that is easily accessible by anyone and that is not reproached by our society. 

众所周知，许多赘肉都是情绪化饮食带来的后果。甜食、高脂肪食物、奶油食品、油腻及高碳水化合物食品是大多数人的“毒药”，对它人们完全丧失抵抗力，因为它能使我们心情愉快（至少暂时是这样）。而且零食不贵，人人都消费得起，况且吃零食也不会遭到社会谴责。

The only problem is that the pounds that come together with that delicious taste in your mouth bring you the most depressing thoughts and lower your self-esteem to the ground. Even though eating makes you happy for a few minutes, you feel like a complete loser afterwards.

但问题是，伴随着口中美味而来的是增重的现实，随之而来的是沉重的负罪感和强烈的自尊心受挫感。吃的时候开心到不行，吃完之后又像一个彻彻底底的失败者，心情严重受挫。

Do not try to fix your problems in life with food and do not expect that losing weight will make everything in your life go smoothly and joyfully. Concentrate on being happy right now and you will notice that your pounds will start melting on their own.

所以别指望用食物来解决问题，不要期望减肥就能万事如意，生活开心。从现在开始，转移注意力，尽量让自己过得开心点，不久你就会发现，体重自然就降下来了。

I have been fighting my weight for many years (well, I was not fat; I just could not lose the last couple of pounds that would have made me completely happy with my body.) The moment I stopped concentrating on weight loss and started living a happy life (fell in love with my husband, found my passion in life, started spending more time with my true friends) I found myself feeling lighter (in a physical and emotional sense.)

我在减肥的路上也挣扎过很多年（其实我也不算胖，只是一直不能如愿减掉身上的那点赘肉。）当我放弃减肥，开始专心好好过日子时（爱上老公，找到生活的激情，多花些时间与好朋友相处），我发现自己在身体和心情上都轻松了许多。

#2. Stop snacking

二、戒掉零食

No matter what weight loss advice you read you are most likely to hear that you need to eat frequently in order to keep your metabolism high and to not be super hungry during your big meals. I have found that I managed to lose my weight when I eliminated all snacks during the day. I didn’t do it on purpose; I just didn’t have time to eat between meals after my girls were born. 

不论你读过多少减肥小贴士，相信最常见到的就是从新陈代谢的角度来说，应该少吃多餐，避免在正餐时感到饥饿难耐。我发现当我减少每天的零食，我竟然瘦下来了。我并非刻意减少零食，只是在我的宝贝女儿们出生以后，我压根就没时间去吃零食了。

My schedule allows me to have a late breakfast, a regular lunch and an early supper. This way I do not have more than 4 hours between meals and I do not get too hungry. If I want to eat something small then I always choose apples or berries, green tea without sugar with a square of dark chocolate or 2 cookies (about 75 calories.)

我的生活计划只允许我早餐晚吃，午餐正常以及晚餐早吃。这样两餐之间不会超过4个小时，我也不会在下一顿之前感到太饿。想吃零食时，我通常都吃苹果、浆果、无糖绿茶再加上一块黑巧克力或2块饼干（大约75卡路里）。

#3. Stay Busy

三、让自己忙碌起来

A lot of times we eat because we are bored and we do not know what else to do. We eat while watching TV, we munch on something at our desk at work, we crunch on something while driving and drink something (sugary of course) while reading or waiting. Keep yourself busy at work, find some exciting tasks at home, try new hobbies, be outside as much as possible, play with your kids, go out with your friends, learn something new, try something extraordinary and stop watching TV. Keep your life full, not your mouth.

大多时候我们吃零食是因为我们很无聊或者不知该做些什么。看电视时吃点小零食，工作时嘴里嚼嚼东西，开车时吃点东西，阅读或者等候时也会来点喝的（当然又是含糖的）。让自己忙于工作，在家时找点刺激的事做，尝试一些新的爱好，尽量多去户外活动，陪孩子们玩闹，出去和朋友们约会，学习新东西，找点特别的事情做做，还有，不要总呆在家里看电视。总之，充实你的生活，而非你的肚子。

Sometimes you can get distracted from hunger by reading a fascinating book or following an incredibly funny blog. I have a great suggestion for you, check out the Dietgirl Blog and read her hilarious book The Amazing Adventures of Dietgirl. It can get you in the perfect mood to tackle your pounds.

有时候，当你饿了你可以去读读自己感兴趣的书或者看看滑稽搞笑的博客来分散注意力。在这里我力荐一个叫Dietgirl Blog的博客给你，作者写的一本叫做《节食女孩历险记》（The Amazing Adventures of Dietgirl）的书非常有趣，没事读读它可以给你无聊的减肥生活中带来一点乐趣。

#4. Concentrate on being healthy instead of being slim

四、追求健康，而非苗条身材

In order to be healthy you need to eat a healthy diet and to be physically active. Being slim is a goal that is too narrow and too shallow; it does not provide any benefits other than enjoying your reflection in the mirror. 

健康饮食、多加锻炼才能带来好身体。仅仅为了苗条而减肥太肤浅，也没有多少实际意义。除了能在镜子面前可以孤芳自赏一番之外，也没有其他好处了吧。

When you are young and do not have a family yet you often want to lose weight in order to find your Perfect Match (and this motivation is usually strong enough to get you through diets, exhausting hours at the gym and constant feeling of hunger.) However, when you already have a loving partner, kids, and friends who accept you the way you are, your motivation to lose weight starts to crack. You keep on eating and become more sedentary with each passing year. The right motivation is to be healthy at any age.

年轻的单身贵族想通过减肥来找到自己的另一半（这个强烈的动机一直支撑着我们努力节食，健身房拼命运动还有长时间与饥饿做斗争）。然而，当我们有了爱人、孩子以及一帮朋友时，周围的人都已经习惯了我们现在的样子，减肥的愿望就动摇了。年复一年，我们无所顾忌的吃东西，也越来越习惯了久坐不动得生活。其实正确的减肥动机是不论何时都应该为了健康而减肥。

#4a. Healthy nutrition and no dieting

A:健康饮食，拒绝节食

Healthy eating is the best diet strategy that you can maintain your entire life. It is really simple:

合理健康的饮食习惯是您一生最好的饮食策略。健康饮食其实非常简单：

you need a lot of vegetables, legumes and whole grains to fill your stomach without consuming too many calories, 

多吃蔬菜、豆类以及全麦食品，既有饱腹感，又低卡路里；

you need healthy fats like olive oil, nuts (especially walnuts) and fatty fish (salmon and herring) as well as 

多食健康食用油，如橄榄油、坚果（尤其是核桃）及脂质鱼（鲑鱼和鲱鱼）；

lean proteins (fish, beans, moderate amounts of lean beef or chicken) to keep you full 

多食精益蛋白（如鱼、豆类、适量瘦牛肉及鸡肉）增强饱腹感；

and some fruits to satisfy your sweet tooth

多吃水果代替其他甜食；

make sure that you use only healthy cooking methods like boiling, steaming, broiling, grilling, sautéing and baking (you should forget about two words: frying and deep-frying)

多用煮、蒸、烧、烤、炒、烘焙等健康的烹饪方法（谨记：不要油炸食品）；

remember to drink plenty of liquids (water is your best and only friend) and to cut back on sweets and sugary drinks. That’s it.

多喝水（水是你唯一且最好的朋友），远离甜食及含糖饮料。做到这几点就够了。

If you are not sure about how to fix healthy meals that will actually taste delicious rather than … well… healthy then you can check out my cheap and healthy grocery list and recipes that follow.

如果你觉得健康食品不够美味的话，你可以查看我之前写过的一篇关于《健康又实惠的食品清单》，里面还有相应的食谱供参考。

I am also a big fan of the World’s Healthiest Foods Website and George Mateljan’s book The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating that is like the bible of healthy cooking.

向你推荐一个食物网站“世界上最健康的食物”（World’s Healthiest Foods Website），我就是这个网站的忠实用户。还有George Mateljan的书《世界上最健康的食物——健康饮食实用指南》（The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating）我也很喜欢，有点像健康烹饪中的“圣经”。

#4b. Be active throughout the day and not only at the gym

B:运动无界限，随时“动”起来

In order to be healthy you need to exercise because our bodies were meant to move instead of sitting in one position for hours. You need at least 30 minutes of moderate intensity exercise every day (you will need more than that if you want to lose weight though.) You don’t have to become a gym rat though. You can walk or jog, you can play sports with your kids or friends, you can exercise at home and of course you can go to the gym if you want to. And even better, gardening, vacuuming and shopping are also types of exercise. You just have to do them frequently and long enough. I am sure that there is a perfect workout for each and every person on this planet, sometimes it just takes a while to find it (check out these 9 Secrets of Choosing the Best Workout.)

健康的体魄不是“坐”出来的，而是“动”出来的。每个人平均每天需要抽出至少30分钟的时间进行集中锻炼（要想减肥则至少30分钟以上）。并非只有在健身房才可以锻炼，散步、跑步都可以，和孩子或朋友一起出去运动，或者干脆在家锻炼也可以，当然如果非得去健身房锻炼也未尝不可。甚至浇花、打扫卫生、逛街购物也算是一种运动。只要坚持频繁、长时间的做一件事都可以达到健身的效果。我相信在这个世界上每个人都能找到一套适合自己的完美的健身方法，仅仅需要时间去发现而已。（可以查看我之前的一篇文章《最佳健身方法的九大秘诀》( 9 Secrets of Choosing the Best Workout)）。

#5. Take it easy

五、顺其自然

Slow as a turtle is the best speed rate for losing weight and getting the best body of your life. I know that all of us want to look gorgeous instantly and this is the exact reason why so many people fail at maintaining healthy weight. Changes do not happen overnight and you must be prepared for a long journey if you want to see results that will last.

减肥要经历一个循序渐进的过程，慢如龟速才是最好的速度，这样才能达到健康减肥的效果。许多人减肥心切，都想瞬间变苗条，所以体重是降下来了，但是健康却不能保证了。罗马并非一日建成，成功更非一蹴而就，若是想要持久的效果，我们必须做好减肥持久战的准备。

It took me one year to lose the 20 pounds that I gained during pregnancy but I am absolutely happy with the result. I was not crash-dieting, I was not exhausting myself at the gym, I was not skipping my deserts and I was living a full life while losing this weight.

我花了一年的时间才减掉了怀孕期间长的20斤肉，但我非常高兴。因为我没有疯狂的节食过，拼命的健身过，也没有强忍住美食的诱惑，我充实的过着自己的生活，却也在不知不觉中减掉了体重。

Do not try everything at once when you make a resolution to get in shape. Start by making your diet healthier (get rid of fast food and junk food, incorporate more veggies and whole grains), then cut your portions slowly (not more than 20% at a time) and add as much exercise as you feel comfortable doing (do not try to run a marathon the first time you put on your sneakers.) Losing weight is all about developing new habits that you can stick to your entire life. 

当你下定决心减肥时，不要试图使尽浑身解数去减肥。先从饮食开始，健康合理饮食（戒掉快餐、垃圾食品，多吃蔬菜及全麦食品），然后慢慢降低每餐分量（一次不多于20%的量），最后尽量多锻炼（不要一穿上运动鞋就想拼命跑步）。总之，减肥就是养成一个能坚持一生的好习惯而已。

I think this is it. I really could not come up with any other strategies that have helped me to lose and maintain my weight. I hope that these tips will help you to reach your dream weight and to be healthy and happy for the rest of your life!

方法也就是这些吧。我实在想不出帮我成功减肥并且维持现有体重的其他招数了。希望我的小建议能帮你恢复理想体形，健康快乐地生活！