時尚雙語:十四條忠告 讓你輕鬆減肥
十四條忠告 讓你輕鬆減肥
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
Let’s be honest: Losing weight isn’t the easiest thing in the world. All our best intentions end up doing nothing.
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.
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.
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.
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.
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).
Never eat more than you can lift. - Miss Piggy
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).
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).
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.
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.
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.
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.
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.
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5. Learn to eat until satiated. Again, pay attention to your body as you eat. If you eat mindlessly, you will most likely overeat. You’ll just keep cramming food into yourself until you’ve eaten too much. We’ve all felt the pain of being overstuffed. Don’t allow that to happen — be mindful of your eating, and of your hunger.
A good habit to build is to eat slowly … and take pauses, so you can think about whether you’re really still hungry … and drink lots of water during those pauses. This style of eating will allow you to stop eating when you’re satiated (when your hunger is satisfied, not when you’re stuffed) and allow you to be satiated by eating less. It’s not easy at first, but once you’ve practiced it for a week or two, it will make a huge difference in the amount you eat.
Another thing: before you go back for seconds, stop and take a break for a few minutes. Drink some water, talk to somebody, ready, go do something, clean the kitchen a little. Whatever it takes. Often you’ll find that you really didn’t need the seconds. And then you’ve saved yourself a few hundred calories.
6. Drink lots of water. I mentioned this above, but drinking water throughout the day helps you to eat less. Water takes the place of food in your stomach. You’ll still need to eat, but if you stay hydrated you’ll get hungry less. Keep a bottle of water with you at all times.
7. Keep healthy options available. A good trick is to clear your fridge and cabinets of all unhealthy snacks and foods. Just dump them. Then plan some healthy breakfasts, lunches, dinners, snacks, and go shopping. Bring healthy foods to work and wherever you go. Always have some fruits and nuts and other healthy options by your side. If you do this, and eat when you’re hungry, you’ll eat the unhealthy stuff much, much less.
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.
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.
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.
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.
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.
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.
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.
習慣就是習慣,誰也不能將其扔出窗外,只能一步一步地引它下樓。 ---馬克.吐溫
老實說，減肥絕不是世界上最容易的事。我們最好的願望（減肥成功）往往都會落空。
我也試過基本上所有的節食計劃，從各種低碳計劃、減肥中心的計劃（實際上它的效果還行），到Abs節食手冊、快瘦，再到低熱量的、低脂的等等等等，我都試過。我還上過各種減肥鍛鍊課，真的上過。
幾年來，我減肥的努力總是毫無成果，我也曾費盡心力去尋找一種適合我的減肥方法。最近，我想我終於領悟到了一些減肥的基本觀念，雖然它們都很簡單，但至少在我身上是有效的。
也許你看過《Zen Habits食譜》——它確實是一本不錯的書。但我還是想用我領悟到的觀念把它簡化一下，這樣能讓你在減肥的時候少做些掙扎。這些觀念大多是相似的，但是我會用我親身體驗這個食譜的感受，來說明一下它們都是怎麼樣在我身上起作用的。
不過還是有句忠告：就算是知道了下面這些觀念，你的減肥之路也不會變得多輕鬆。但至少了解這些可以讓這個過程變得輕鬆一點點、簡單一點點，更何況它們真的是很有效。
過去幾個月裏，我一共減了15磅，減得不算快，但是確實不會傷身體。我希望所有人都能循序漸進地減肥。以我減肥的速度，你一年裏能減掉50磅。我現在是沒有必要再減50磅了（以前倒是真的有過，不過那個時候再減20磅就可以了），不過當我把多餘的肥肉減掉以後，我就會去更多地去鍛鍊我的肌肉（這是我現在正在做的，但絕不是我的主要工作）。
永遠不要吃到讓你都走不動。 ——佩吉小姐
1. 循序漸進地減少體重。前面我提到過這一點，那是因爲它太重要了。太多的人都追求快速減肥——4周減10磅，2個月減20磅，等等。這樣做不僅不健康，而且沒有太大的作用，因爲即使你能夠很快地減掉那麼多體重，你也沒有學會可以受用終生的可持續的飲食習慣。所以，關鍵是能找到一種飲食方式，能讓你在你以後的生活中一直受益。再說一次，如果你能認真地花一週時間減掉1-2磅，那你一年之內就能減掉50-100磅。你只需要花一年的時間來等待結果，但是相信我，現在的一年過得是很快的（我想是通貨膨脹或者其它的原因吧）。
2。注重營養攝入。鍛鍊很重要，你一定要鍛鍊，它會讓你受益很多。但是如果你的重點是減肥，最重要的因素就是你的飲食。無論如何不要忽視鍛鍊，但如果你只是鍛鍊，而且認爲你可以想吃什麼就吃什麼，那你就大錯特錯了。你一定要注重營養攝入（或者說你的飲食），然後把鍛鍊當作輔助熱量燃燒的手段，從而讓你的體形朝着你希望的樣子發展（更不用說它還能讓你健康、使你感覺舒暢）。
原因：你最大限度地轉換攝入熱量的程度，遠比你轉換熱量的數量重要得多。打比方說，鍛鍊三十分鐘能轉換掉相當於一箇中號麥當勞炸雞的熱量。忍住不要吃炸雞，你只花幾秒鐘的時間，就能起到鍛鍊三十分鐘的效果。
3。關注你的飢餓程度。這也是我領悟到的關鍵之一。很多時候，我們不知道我們有多餓，因爲我們太忙了，顧不上關心自己的身體。結果，只有到了餓極了的時候，我們纔去吃東西。而這個時候不適合進食，因爲當你極度飢餓的時候，你就不會健康地進食。你的血糖水平很低了，所以需要快速地補充糖分——這個時候，麪包圈、餅乾、白麪包或者可口可樂鐵定比沙拉或者全麥麪包做的三明治更吸引你。
試着關注你的身體，在剛開始餓的時候就感知到它。這是減肥的一個重要技巧，一般在別的方法中都不會提到。它們會告訴你吃什麼、什麼時候吃，但是不會教你去感知身體的信號，從而吃得更健康。
4。覺得有點兒餓的時候就吃，不要等到餓極了再吃。你剛一覺得餓的時候，就是該去吃東西的時候。不要拖延到飢不擇食的時候再去吃。當你有點兒餓的時候，就吃點零嘴。你不必非去吃一餐飯——只吃點水果、零食，或者低脂的乳酪（乾酪、酸奶酪或者軟白乾酪都行——我喜歡吃大豆酸奶酪）、燕麥粥、堅果或者果脯什麼的。只要能撐到你再次覺得餓或者撐到正餐的時候就行。放一些健康的零食在你的桌子上、車裏，或者任何你在的地方。我自己的話，每天早上都會包一包帶着。
也就是說，你可以想吃什麼就吃什麼。我知道這和大多數的建議都相反，但是我發現聽你身體的沒錯……不只是你餓了的時候要吃，就是在你很想吃什麼東西的時候，也要吃。我還發現，通常你只是想吃那個東西的味道（見下面的第13條），要是你滿足了自己的願望，細細地去品它的味道、它的口感，享受那種吃後的感覺，你對這種食物的渴望就會越來越淡。
5。吃到滿足爲止。再說一次，吃東西的時候，留意一下你身體的感覺。你要是盲目地吃，很可能會吃得過多。你只是在不停地往嘴裏填東西，直到你吃得胃脹。胃脹的痛苦我們都知道。不要只是爲了吃而吃——吃的時候想想自己是在怎麼吃，吃得有多飽了。
要養成細嚼慢嚥的習慣——吃一吃再停一停，這樣你就能想一下是不是還覺得餓——同時多多地喝水。這樣吃飯就能讓你在覺得滿足的時候，停止繼續吃下去（這裏是指當你飢餓感得到滿足的時候，而不是當你吃到撐的時候），這樣吃飯還能讓你吃得更少但覺得滿足。我知道這不是一件簡單的事，但一旦你試着這樣做了一到兩週以後，你的飯量就會有一個很大的變化。
還有，在你第二次回去吃飯之前，停下來幾分鐘，喝點水，和別人說說話，或者去做點別的什麼事情，比如把廚房清理一下——不管做什麼都行。通常情況下，你會發現你不會再想繼續吃飯了。這麼一來，你就又少攝入了幾百卡的熱量。
6.多喝水。上面提到過這一點，但是每天不停地喝水確實能讓你吃得少些，因爲水佔據了你原來放食物的那部分位置。你還是得吃飯，但是如果你多喝水的話，你就不會經常覺得餓。所以，時刻在你身邊放上一杯水。
7.保持良好的習慣。有一個很不錯的小技巧，就是把你櫃子和冰箱裏的不健康的零食什麼的都清理掉。對，把它們扔掉。然後再做個健康的早餐、午餐、晚餐以及零食清單，最後去把它們都買回來。不管是在工作時還是別的任何時候，都把健康的食物帶着。別讓你的身邊少了像水果、堅果這類健康的東西。如果你這樣做了，然後餓的時候就吃，那你會少吃很多很多不健康的東西。
8.寫減肥日誌。對於那些討厭寫日誌，或者寫幾天就停下來的人來說，這一點聽起來很難——但只要你形成習慣，它就真的沒有那麼痛苦。如果你用的是一個很簡單的日誌軟件的話（而且還很有效的——看下一條），事情就更簡單了。之所以要記日誌，是因爲大多數人低估了他們攝入的卡路里的量。他們不知道甜飲料和小零嘴之間的區別，但實際上它們差很多。把你吃的每種東西都寫下來，你就會知道你到底吃了多少。記日誌能讓你更明白，從而進一步讓你吃得更少、更健康。
9.讓別人來監督你。也許最大的動力，就是讓別人看你的減肥日誌。這也就是我用PeerTrainer這個軟件的原因，雖然別的軟件（像Fit Day，Spark People，Calorie Count等等）用着也不錯。找幾個減肥的夥伴，或者加入某個減肥小組，然後彼此互相監督，這樣你會有更大的動力去吃得更合理、鍛鍊得更努力。
10.找個人一起戰鬥。這一點被證明是很正確的。一個好的夥伴，應該是和你在同一時間做同一種鍛鍊、而且你也願意和他一起鍛鍊的人。之所以有效，是因爲你要是有一個夥伴一起鍛鍊的話，你就不願意爽約，一定會去鍛鍊，這就不像你獨自鍛鍊的時候，有時會偷懶——很多人在累了或者忙的時候，都會有取消鍛鍊的衝動。而且，一個減肥的夥伴還能讓鍛鍊變得有趣，這總是件好事（相比一個人鍛鍊的枯燥來說）。要是有一個人和你一起鍛鍊，你在鍛鍊的時候就不會有壓力，再加上你健康的飲食，減肥的效果就會變得完美了。每週好好鍛鍊3-5次，然後充分地休息。
11.偶爾自我欺騙一下。一個條件苛刻的食譜不是一個好的食譜。如果你過度地約束自己，覺得所有的好吃的都不能吃了，那樣你的減肥也不會持久。相信我，我經歷過好多次這樣的事情了。相反，稍微放鬆一點兒，一週吃上一兩回好吃的東西，在一些特殊的場合自己騙一下自己。當然，在那些特殊的場合吃得健康點更好，但也別對你自己太苛刻。
12.“三口法則”。一個自己騙自己的方法，就是“三口法則”——基本意思就是，你要是想吃甜的，或者其它忌口的東西，那就吃——放縱一下自己，但是隻能吃三口。享受它的味道，慢慢吃，然後去吃更健康的東西。
13.原諒自己，然後繼續。要是你犯了個錯誤，或者放縱自己太厲害，千萬別放棄或者自責不已。正是這種消極的想法，讓人們不能長久地堅持節食。他們爲此極度苦惱，然後恢復了原來不健康的飲食。不要這樣，原諒你這一次的放縱，然後繼續你的健康飲食計劃。凡事向前看，別向後看。
14.時刻激勵自己。動力很重要——可以說是最重要的。讓別人監督（上面提到過）是最好的動力——但是我還是願意自己激勵自己。找一個正在做你想要做的事的人，讀一讀成功的故事，看看雜誌、博客或者書，貼一張寫着激勵的話的條子在牆上——總之，能激勵你自己的任何事都可以做。
