If you don't pack on those extra pounds in winter, you won't have to struggle to lose them again in the spring. Save yourself the hassle and stay trim year-round with these proven methods.
如果寒冷的冬季没有累积很多脂肪，春天来临时你也不必绞尽脑汁减肥了WdB*Ns(Y;[L.Fq。根据以下百试不爽的方法，让自己摆脱烦恼，一整年都保持苗条身姿.VOW@y1[EouzvI4!kgi。

You Will Need
你需要

Journal
日记

Daily exercise
每天锻炼

Weekly weigh-ins
每周称体重

Tangible rewards
真实的奖励

Healthy diet
健康的饮食

Sun exposure (optional)
晒太阳(可选)

Steps
步骤

Step 1 Keep a journal
1.记日记

Keep a journal with all the tricks that helped you successfully lose weight in warm weather, like eating more fruit and salads and exercising, and adapt them for winter.
记录温暖天气让你成功减肥的所有方法，比如多吃水果和蔬菜沙拉，运动，应用在冬季寒冷的天气里%L|II*aHsAy。

Step 2 Exercise daily
2.每天运动

Exercise daily for 60 minutes. It's okay to break it up into smaller increments; park further from your destination and walk briskly, take the stairs, or hop on a treadmill.
每天锻炼60分钟，可以分割成比较短的时间段c45=B5^=tfuYX。把车停在离目的地比较远的地方，轻快地散步，爬楼梯，或者用跑步机锻炼G,NZ8yq5|(]8wk。

Getting out in the sun, even if it's very cold, will give your mood a natural boost that you may be getting from fatty snacks.
多出去晒晒太阳，即使非常寒冷的天气，这样可以天然地改善情绪，让你避免吃高脂肪的零食%LU*PPpUAk4PO@t。

Step 3 Get on the scale
3.称体重

Weigh yourself at least once a week to keep weight from creeping up on you.
每周至少测量一次体重，避免体重增加osQ4A5tE2i。

Step 4 Journal your thoughts
4.记录自己的想法

Write down the pros and cons of how you felt physically, mentally, and spiritually before you lost the weight and after. You'll begin to focus on the benefits of losing weight -- such as fitting into all your old clothing and having more energy-- which will keep you motivated.
记录减肥前后自己身体，思想和精神上的细节9OQRzirn(;MIy&。你将会开始集中在减肥的益处方面——比如以前穿不上的衣服又可以穿了，也有更多精力了，这样可以让你更有动力5BtxES~aWgf6Vgo9。

Reward yourself with little gifts when you reach incremental goals.
当你达到某个目标时，奖励自己一点小礼物_Z;s;oP&miuU6。

Step 5 Eat right
5.正确的饮食

Practice portion control and eat a balanced diet of protein, fats, and carbohydrates. Consuming slightly more protein and less fat may help you feel satisfied and curb weight gain. Now when spring rolls around, you can dust off that old bathing suit and wear it proudly.
练习分量控制，食用蛋白质，脂肪和碳水化合物均衡的饮食YHqc2,+cUas~^J5-(;U^。摄入较多蛋白质，较少脂肪可以帮你感到满足，也可以抑制体重增加Ra=Exd(8j%&~a。现在，当春季来临的时候，你可以拿出以前的泳衣，自豪地穿上了!0]-%2mK*^P@UMCG_aR*。

One study found that Americans only gain about a pound during the winter holiday season but that the extra weight accumulates through the years and may be a major factor in obesity later in life.
一项研究发现，美国人在冬季假期的体重只会增加大约1磅，但是全年都会累积多余的脂肪，可能也是晚年肥胖的主要因素52Cckn,1y|@H(Xr[。