If your battle with the bulge has become a lost cause, these tips will help you turn the tide and finally win the war on flab.
如果你和全身肥肉之间的战争宣告失败，下面这些建议可以帮助你力挽狂澜，最终赢得胜利DxpvX.=n!=x6Tw.fu。

You Will Need
你需要

A diet plan
节食计划

An exercise plan
锻炼计划

A gym membership (optional)
健身馆会员（可选）

A personal trainer (optional)
个人教练（可选）

Always consult a physician before attempting any exercise plan.
准备进行任何锻炼计划之前一定要先向医生咨询tpTgueRP)0qPtKb5m!5B。

Steps
步骤

STEP 1 Eat more frequently
1.少食多餐

Eat smaller meals more frequently to keep your metabolism humming and your blood sugar from dropping too low.
少食多餐，保持新陈代谢活跃，防止血糖降得太低9Vq77zt=I&@。

STEP 2 Cut out processed foods
2.减少加工食品的摄入

Cut out processed foods high in fat and sugar and low in nutritional value, such as snack foods, soda, and fast food.
减少含有大量脂肪和糖而营养价值很低的加工食品的摄入，比如零食，汽水和快餐fyZp#7~vh;tD%M)|i。

STEP 3 Switch to lean meats
3.改为瘦肉

Switch to lean meats like chicken, turkey, and especially fish. The omega-3 fatty acids in fish encourage your body to use fat as fuel.
改为吃瘦肉，比如鸡肉，火鸡肉，尤其是鱼w-.%27a=p1hj1x-7。鱼中的omega-3脂肪酸可以鼓励身体将脂肪用作燃料UNxV-(1[C@_-。

Omega-3 fatty acids are also mood elevators and have been known to improve cardiovascular function and lower your risk of heart disease.
omega-3脂肪酸还可以提高情绪，促进心脑血管功能，降低心脏病风险)7HA(I,]28=u=T。

STEP 4 Drink more water
4.多喝水

Drink more water to stay hydrated during your workouts. Water also keeps your body lubricated like oil in an engine.
锻炼期间多喝水，保持补水OjYD.vO%Q+4NvJej。水还可以让身体更加润滑，就像引擎中的油一样.,,Jqv2nWjt.9kF@,5+F。

STEP 5 Get moving
5.运动

Emphasize cardio workouts with exercises like bike riding and walking to burn excess calories.
加强有氧运动，比如骑自行车和步行，燃烧多余的热量Sw+Bhn7%GQ95fm+。

Join a gym or see a personal trainer to stay motivated.
加入健身馆或者聘用个人教练，让你更有动力&)opo7MY8ITffjmb。

STEP 6 Focus on interval training
6.间隔锻炼

Focus on interval training that combines near maximum exertion with a moderate rest period for shorter, more intense workouts.
集中进行间隔锻炼，接近最大限度的锻炼和适度的休息与更短时间强度更大的锻炼轮换进行PAPied-8=)Qas1Sz。

STEP 7 Combine strength training and cardio
7.力量锻炼和有氧运动结合

Combine strength training with cardio workouts to significantly increase your fat burning potential and get the body you've always wanted.
力量锻炼和有氧运动相结合可以有效促进脂肪燃烧，让你得到梦寐以求的身材m8Y,WHuCn4(L。

According to the Centers for Disease Control, 70 percent of students do not attend daily physical activity classes during a school week.
根据疾病控制中心的数据，70%的学生在学校不参加日常体育活动=zMg#l)6+6&。
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