12個成功減重超過50磅的人告訴你怎樣減肥

We asked members of the BuzzFeed Community to tell us their stories of lifestyle transformation and how they did it. We got tons of stories, about getting sober, about taking up exercise, about giving up soda and fast food, about getting into therapy. Many of the stories we got were about people who set out to lose weight for a variety of reasons — some for health reasons, others who wanted to keep up with their kids, and others who wanted to fit into their favorite clothes or change their appearance. Here are the best tips from 12 people who made a sustainable lifestyle change that resulted in a 50-pound (or greater) weight loss.
我們詢問了一些BuzzFeed用戶來，讓他們分享自己改變生活方式的故事以及他們是如何做到的。我們獲得了大量的故事，其中包括不醉酒、開始鍛鍊、放棄碳酸飲料和快餐以及接受治療。我們所聽到的許多故事都是人們因爲各種原因開始減肥——有些是出於健康原因，有些人希望可以和他們的孩子與時俱進，還有一些希望通過減肥來讓自己可以穿上喜歡的衣服或者改變自己的外貌。下面這12個人通過改變生活方式成功減重至少50磅，這裏是他們給出的一些最好的建議。

1. Make healthy changes one at a time and build on each one.
一步一步做出健康的轉變並且以此累計
I started walking home from work, a 3.5mile walk. I did this for six months and then started eating healthy: I cut out all sugar, all processed foods, and then a year into walking home three to five days a week I hired a personal trainer and started lifting weights and doing circuit training (weights, push-ups, squats, etc.) and interval training (sprints).
一開始，我選擇從家裏步行到公司，一次大概需要步行3.5英里。我步行六個月後開始了健康的飲食：我停止攝入任何糖分和加工食品，然後在堅持了一年每週步行3-5天后，我僱傭了一個私人教練並且開始舉重和一些循環鍛鍊（舉重、俯臥撐、下蹲等等），也進行一些間歇訓練（比如短跑)。
Take it slow in the beginning: Build a routine into your schedule that you can commit to. I stopped buying my bus pass home so I had to walk home. Once you have a routine you can try building upon it — add in healthy food or start lifting weights. Keep changing it up and adding in new challenges to push yourself.—Signe Heffernan (lost 126 pounds in about two years)
開始需要慢慢來：在你的日程表裏設立一個你可以完成的日常安排。我選擇不再購買公交票回家，因此我只能步行。一旦你有了一個日常安排，你就可以選擇再疊加一個，比如開始健康飲食或是開始舉重鍛鍊。你需要通過不斷改變自己和不斷增加新的挑戰來推動自己。——西格·納霍夫曼（兩年內減肥126磅）

2. Take advice but follow your gut.
採納建議，但更要追隨你的直覺
There are so many 'experts' out there in the health and fitness industry. It is imperative that you do research and try different workouts and meal plans. What I have found is that every single person is different, and we all react and benefit from certain things in a different way. Having said that, keep in mind that no one knows your body more than yourself — and not everyone on the internet is an expert.—Hunter Montgomery, 28 (lost 105 pounds in a year)
在健康健身行業有太多太多的“專家”，你很有必要研究以及嘗試不同的鍛鍊和飲食計劃。我發現每個人都是獨一無二的，對於一些特定的事情，我們的反應和獲益的途徑也不同。我這麼說，是希望你要記住沒有人比你更清楚自己的體質，不要以爲在互聯網上的每個人都是專家。——亨特·蒙哥馬利，28歲（一年內減肥105英鎊）
Find your niche, and own it.
找到最適合自己的方法並且嘗試吧。

3. If Cardio sucks, find something else that you love.
如果你不擅長有氧運動，那就找一些其他你喜歡做的事情
The biggest revelation I've had is that cardio sucks. Cardio REALLY sucks when you are 275 pounds; it makes you feel really bad about yourself. A friend introduced me to strength training and I fell in love with it. It was doable at my heaviest weight and I realized I was kind of strong. I would do cardio a few times a week but it was lifting that kept me coming back to the gym. Then in October, I found boxing. I had built up just enough endurance and strength that it was really fun
我獲得的最大啓示就是我做有氧運動很糟糕。當你有275磅重時，你做有氧運動的確會非常糟糕，因爲那會讓你自我感覺非常差。一個朋友介紹力量訓練給我，而且我發現我本人也非常喜歡這種運動。我接受的力量訓練是我最重體重的兩倍這讓我意識到自己是非常強壯的。我也會在一週之內做幾次有氧運動，但讓我真正回到健身房的是舉重。在十月份的時候，我發現了拳擊這項運動。由於我已經有了足夠的耐力和力量，因此這項運動對我來說非常有趣。
I box three days a week and strength train the other three. Cardio is much easier now at 175 pounds and I'm hoping to do my first 5K this summer! —Olivia Sullivan, 28 (lost 100 pounds in one year)
我一週三天學習拳擊，另外三天進行力量訓練。有氧運動對於體重175磅的我來說就容易多了，並且我希望今年夏天我可以進行自己的首個5000米跑。——奧利維亞·沙利文，28歲（一年內減肥100磅）

4. If you're self-conscious about working out in a gym, try some gym-free activities until you build up your confidence.
如果你對在健身房鍛鍊感到不安，先嚐試一些健身房沒有的鍛鍊來增加你的信心吧
I started with walking for as long as I could (about 15 minutes) then started Aqua Fit classes when I had lost 15 pounds. I continued with Aqua Fit classes four times per week for nine months until I felt ready to conquer the gym. I never thought that I would be 'that girl' who lives to work out but here I am. I go to the gym at least five times per week where I do cardio and strength training. —Diana Noesgaard (lost 90 pounds in 15 months)
最開始的時候，我儘可能的多走路（大概15分鐘），然後在減了15磅之後，我開始參加Aqua健身課程。在堅持每週參加四次Aqua健身課程九個月之後，我覺得自己可以去征服健身房了。我從沒想過自己可以成爲在那裏鍛鍊的那種女孩，但我的確做到了。我一週至少去五次健身房，在那裏做有氧運動和力量練習。——戴安娜·納斯蓋爾德（15個月減肥90磅）

5. You might cry your way through a workout. Just know that your next workout will be easier.
也許鍛鍊過程會讓你流淚，但你要知道下一次會容易得多
I'll never ever forget my first workout. I cried, I would like to say I teared up but I cried, pretty hard and it was in my work's gym and random coworkers looked at me and tried to avoid eye contact. At one point during the workout I sat down and thought, I can give up right now…or I can suck it up because next time I do this workout it won’t be as hard. So I sucked it up and I decided that giving up was too easy.
我永遠也不會忘記我的第一次鍛鍊，我哭了。雖然我更想說是眼淚涌了上來，但我確實哭了，在我鍛鍊的健身房裏哭得相當傷心。那些一起鍛鍊的人看到我都儘量避免和我進行眼神交流。在鍛鍊中的某一時刻我曾坐下來思考，我可以現在就放棄或者繼續堅持。如果我選擇後者那麼下一次鍛鍊我就不會再覺得這麼艱難了。最後我還是堅持了下來，而且我認爲放棄對我來說太容易了。
My favourite quote [is]'the difference between falling and failing is whether or not you decide to get back up.'I realized that no matter how hard everything was if I just continued to get back up it would be easier every day. —Jackie Kankam (lost 70 pounds over two years)
我最喜歡的引言是“失敗和失重的差別在於你是否決定堅持”我意識到不管事情有多麼艱難只要你每天選擇繼續堅持下去，一切都會變得容易。——傑姬·砍克姆（兩年內減肥了70英鎊）

6. Don't go on a diet. Go on a journey to change your lifestyle.
要通過一段過程而不是節食來改變你的生活方式。
The challenging part of my journey is the complete lifestyle overhaul. It's not a diet, it's not an exercise, and it's definitely not a pill, it's an entire lifestyle change. There's been so many times where I wish I could go back and sit on my couch eating an entire pizza, a bucket of wings, and what have you. But I don’t because I know what I’m working towards, and I don't want to go back to the person who I was. —Gurinder Pabla (lost 70 pounds in three years)
對我來說，整個過程中最困難的一部分是完完全全改變生活方式。對於我來說那既不是節食也不是鍛鍊，當然也不是藥片，而是對整體生活方式的改變。我曾數度希望自己可以回到過去，坐在我的躺椅上吃整個披薩和一桶雞翅以及任何我想吃的。但是我沒有這麼做，因爲我知道自己努力是爲了什麼，我並不想回到過去的那個自己。——古琳達·保拉（三年內減肥70磅）

7. Find a community that will support you and cheer you on.
找到一個會支持和鼓舞你的團體
Surround yourself with the most supportive people possible. I was lucky enough to have my girlfriend at the time (now my wife) by my side supporting me the entire way. She has been running next to me throughout our entire relationship, and cheered me on while I raced. My parents were also there every step of the way checking in with me on my progress and cheering me on when I completed my first marathon. My best friends all supported me throughout the entire experience, with one of my friends even trying to complete what I was doing for just a month.
儘量把自己置身於最支持你的人之中。我十分有幸在那個時候得到我女朋友（現在的妻子）對我的一路支持。在這一整段過程中，她一直都在我身邊陪伴着我，並且在我比賽的時候爲我鼓舞打氣。我的父母在每個階段都陪伴着我，與我一同記錄自己的進步，並且在我完成人生第一個馬拉松時爲我歡呼。在這整個經歷中我的好朋友一直支持着我，我的一個朋友甚至試着堅持一個月和我做一樣的鍛鍊。
The support of the running community provides such a great running environment you don't have to be a marathoner to run with them. They are accepting of every level. I've created great friendship with guys I ran with at the store. —Zachary Rieger (lost 52 pounds in a year)
來自跑步團體的支持給我提供了一種適於跑步的環境，讓我知道自己不必成爲馬拉松運動員才能和他們一起跑步。他們可以接受你的任何水平。我與那些和我在商店一起跑的人建立了深厚的友誼。——聖扎迦利·裏格爾（一年內減肥52磅）

8. Identify your unhealthy habits and educate yourself on how to change them.
意識到自己的不健康習慣並且告訴自己如何慢慢改變
It took one and a half years to lose the 100 pounds, but the journey continues even to this day. Food was my drug, particularly sugar. The fight still continues.
我花了一年半的時間減掉了100磅，時至今日我依然在堅持。食物對我來說是毒藥，尤其是糖。這場戰鬥依然在繼續。
I started to educate myself on nutrition. Mostly calories. I looked at macro and micro nutrition later on, as I started to really build muscle.
我首先給自己灌輸關於營養方面的知識，最多的就是關於卡路里的。在我意識到宏觀和微觀營養之後，我開始了真正的肌肉鍛鍊。
The temptation of food, especially sugar, has always been the toughest part of my journey. You overcome it by not keeping it around the house and by not going out to eat much. I prepare all my meals ahead of time and only buy nutritious food. —Timothy Reed (lost 100 pounds in 18 months)
食物的誘惑，尤其是糖，一直是我整個過程中最艱難的一部分。我通過不在家裏存放糖和外出不吃糖的方式來克服這個困難。我事先會準備好自己所有的食物，而且只會買營養物。——蒂莫西·裏德（18個月減肥100磅）

9. Figure out what psychological blocks stand between you and changing your life.
找到你的心裏障礙所在，改變你的生活
I started going to counseling for my generalized anxiety disorder and once I did that a lot of the fears I had about losing weight started going away. It sounds weird to say that losing weight scared me but it did. The thought of possible failure scared me a lot. But letting go of all that and dealing with my day to day anxiety made a huge difference. —Vanessa Nelson (lost 70 pounds in five months)
首先，我就自己的廣泛性交流障礙進行諮詢，一旦這麼做了之後，我對於減肥的恐懼就慢慢消失了。減肥讓我感到害怕，這聽上去很奇怪但的確如此。那種可能會失敗的感覺讓我十分恐懼。但是在我釋放一切並且解決每日的焦慮問題之後，我的生活發生了巨大的改變。——凡妮莎·納爾遜（五個月減肥70磅）

10. Sign up for a race with a friend.
與你的朋友比賽
I was weighing in at 240, was always tired and ready to get my body back. I set a goal, I wanted to run a 5K, but two months before the 5K I was still a couch potato. I mentioned to my coworker that I was running the Color Run and she said she would do it with me. By lunchtime she was all signed up and I think I said, ‘Shit just got real!’ We started running at the beach after work.
我過去有240磅，我常常感到疲憊並且希望自己的體重恢復正常。我定了一個目標，我希望自己可以跑5000米，而在能跑5000米之前的兩個月我還是一個懶蟲。我向我的朋友提議要去參加“彩色跑”，她表示她會和我一起參加。在午飯時她與我進行了約定。那時我說“竟然來真的”。於是我們開始在下班後到海灘邊跑步。
That first couple weeks I couldn't run more than one min at a time. Little by little I started being able to run whole stretches between lifeguard towers. She motivated me not only to push myself but to relax a little. That Color Run was the turning point. I think I saw a glimpse of what could be. —Jenn Flores (lost 60 pounds in about 16 months)
前幾周我幾乎不能一次跑一分鐘以上。漸漸的，我能在警衛塔之間跑完全程。她不但鼓勵我努力，更讓我學會放鬆。那次彩色跑是個轉折點，因爲那一次我彷彿看到了自己的未來。——詹·弗洛雷斯（16個月減肥60磅）

11. Celebrate every single victory — no matter how small — and reward yourself.
慶祝任何一個微不足道的成功並自我獎勵
When I first started my journey I would lose five to 10 pounds a week! That started to slow down and some weeks I would lose one to two pounds. Many weeks were even just a pound. I still felt excited about every weigh-in because I was still making progress.[/en
]當我一開始減肥時，我每週可以減5-10磅！然後減少的磅數開始漸漸變少，有幾周我只減了1-2磅，還有好幾周我都只減了一磅。雖然如此，我仍然對每一次減肥成功感到興奮，因爲每一次我都在進步。
From the very beginning I thought about how I would reward myself when I reached certain milestones. Every time I met a goal I would buy a new outfit or shoes. —Athina Garza (lost 185 pounds over two and a half years)

一開始我想過當我取得里程碑式的進步時我會如何獎勵我自己。每一次我達成一個目標，就會給自己買一套新的裝備或是一雙新鞋子。——雅典娜·加爾薩（兩年半減肥185磅）

12. Know that life might interfere with your weight loss; take setbacks in stride.
要知道生活也許會阻礙你減肥，從容面對挫折
During law school I continued to battle with my weight, having good success until a viral infection forced me to take steroids due to incredible debilitating joint pain and swelling. I gained 70 pounds in just a few months during my third year of law took about six months to beat the virus but I got off the steroids and started working on my weight again I lost the 70 pounds, plus 50-plus more, and have now lost 123 pounds total. —Kelly Geistler (lost more than 123 pounds in about a year)
在法學院我堅持與體重做鬥爭，我取得了巨大的成功，直到一次病毒感染讓我由於不得不服用膽固醇來緩解一些劇烈的關節疼痛和腫脹。在法學院的第三年裏，我在幾個月內就增重70磅。我花了六個月戰勝病魔並且重新減肥，我減了70磅，後來又減了50磅，現在我一共減了123磅。——凱里·蓋斯特（在一年內減肥123磅）