十四条忠告 让你轻松减肥

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.

习惯就是习惯,谁也不能将其扔出窗外,只能一步一步地引它下楼。 ---马克.吐温

老实说，减肥绝不是世界上最容易的事。我们最好的愿望（减肥成功）往往都会落空。

我也试过基本上所有的节食计划，从各种低碳计划、减肥中心的计划（实际上它的效果还行），到Abs节食手册、快瘦，再到低热量的、低脂的等等等等，我都试过。我还上过各种减肥锻炼课，真的上过。

几年来，我减肥的努力总是毫无成果，我也曾费尽心力去寻找一种适合我的减肥方法。最近，我想我终于领悟到了一些减肥的基本观念，虽然它们都很简单，但至少在我身上是有效的。
也许你看过《Zen Habits食谱》——它确实是一本不错的书。但我还是想用我领悟到的观念把它简化一下，这样能让你在减肥的时候少做些挣扎。这些观念大多是相似的，但是我会用我亲身体验这个食谱的感受，来说明一下它们都是怎么样在我身上起作用的。

不过还是有句忠告：就算是知道了下面这些观念，你的减肥之路也不会变得多轻松。但至少了解这些可以让这个过程变得轻松一点点、简单一点点，更何况它们真的是很有效。

过去几个月里，我一共减了15磅，减得不算快，但是确实不会伤身体。我希望所有人都能循序渐进地减肥。以我减肥的速度，你一年里能减掉50磅。我现在是没有必要再减50磅了（以前倒是真的有过，不过那个时候再减20磅就可以了），不过当我把多余的肥肉减掉以后，我就会去更多地去锻炼我的肌肉（这是我现在正在做的，但绝不是我的主要工作）。

永远不要吃到让你都走不动。 ——佩吉小姐

1. 循序渐进地减少体重。前面我提到过这一点，那是因为它太重要了。太多的人都追求快速减肥——4周减10磅，2个月减20磅，等等。这样做不仅不健康，而且没有太大的作用，因为即使你能够很快地减掉那么多体重，你也没有学会可以受用终生的可持续的饮食习惯。所以，关键是能找到一种饮食方式，能让你在你以后的生活中一直受益。再说一次，如果你能认真地花一周时间减掉1-2磅，那你一年之内就能减掉50-100磅。你只需要花一年的时间来等待结果，但是相信我，现在的一年过得是很快的（我想是通货膨胀或者其它的原因吧）。

2。注重营养摄入。锻炼很重要，你一定要锻炼，它会让你受益很多。但是如果你的重点是减肥，最重要的因素就是你的饮食。无论如何不要忽视锻炼，但如果你只是锻炼，而且认为你可以想吃什么就吃什么，那你就大错特错了。你一定要注重营养摄入（或者说你的饮食），然后把锻炼当作辅助热量燃烧的手段，从而让你的体形朝着你希望的样子发展（更不用说它还能让你健康、使你感觉舒畅）。

原因：你最大限度地转换摄入热量的程度，远比你转换热量的数量重要得多。打比方说，锻炼三十分钟能转换掉相当于一个中号麦当劳炸鸡的热量。忍住不要吃炸鸡，你只花几秒钟的时间，就能起到锻炼三十分钟的效果。

3。关注你的饥饿程度。这也是我领悟到的关键之一。很多时候，我们不知道我们有多饿，因为我们太忙了，顾不上关心自己的身体。结果，只有到了饿极了的时候，我们才去吃东西。而这个时候不适合进食，因为当你极度饥饿的时候，你就不会健康地进食。你的血糖水平很低了，所以需要快速地补充糖分——这个时候，面包圈、饼干、白面包或者可口可乐铁定比沙拉或者全麦面包做的三明治更吸引你。

试着关注你的身体，在刚开始饿的时候就感知到它。这是减肥的一个重要技巧，一般在别的方法中都不会提到。它们会告诉你吃什么、什么时候吃，但是不会教你去感知身体的信号，从而吃得更健康。

4。觉得有点儿饿的时候就吃，不要等到饿极了再吃。你刚一觉得饿的时候，就是该去吃东西的时候。不要拖延到饥不择食的时候再去吃。当你有点儿饿的时候，就吃点零嘴。你不必非去吃一餐饭——只吃点水果、零食，或者低脂的乳酪（干酪、酸奶酪或者软白干酪都行——我喜欢吃大豆酸奶酪）、燕麦粥、坚果或者果脯什么的。只要能撑到你再次觉得饿或者撑到正餐的时候就行。放一些健康的零食在你的桌子上、车里，或者任何你在的地方。我自己的话，每天早上都会包一包带着。

也就是说，你可以想吃什么就吃什么。我知道这和大多数的建议都相反，但是我发现听你身体的没错……不只是你饿了的时候要吃，就是在你很想吃什么东西的时候，也要吃。我还发现，通常你只是想吃那个东西的味道（见下面的第13条），要是你满足了自己的愿望，细细地去品它的味道、它的口感，享受那种吃后的感觉，你对这种食物的渴望就会越来越淡。

5。吃到满足为止。再说一次，吃东西的时候，留意一下你身体的感觉。你要是盲目地吃，很可能会吃得过多。你只是在不停地往嘴里填东西，直到你吃得胃胀。胃胀的痛苦我们都知道。不要只是为了吃而吃——吃的时候想想自己是在怎么吃，吃得有多饱了。

要养成细嚼慢咽的习惯——吃一吃再停一停，这样你就能想一下是不是还觉得饿——同时多多地喝水。这样吃饭就能让你在觉得满足的时候，停止继续吃下去（这里是指当你饥饿感得到满足的时候，而不是当你吃到撑的时候），这样吃饭还能让你吃得更少但觉得满足。我知道这不是一件简单的事，但一旦你试着这样做了一到两周以后，你的饭量就会有一个很大的变化。

还有，在你第二次回去吃饭之前，停下来几分钟，喝点水，和别人说说话，或者去做点别的什么事情，比如把厨房清理一下——不管做什么都行。通常情况下，你会发现你不会再想继续吃饭了。这么一来，你就又少摄入了几百卡的热量。

6.多喝水。上面提到过这一点，但是每天不停地喝水确实能让你吃得少些，因为水占据了你原来放食物的那部分位置。你还是得吃饭，但是如果你多喝水的话，你就不会经常觉得饿。所以，时刻在你身边放上一杯水。

7.保持良好的习惯。有一个很不错的小技巧，就是把你柜子和冰箱里的不健康的零食什么的都清理掉。对，把它们扔掉。然后再做个健康的早餐、午餐、晚餐以及零食清单，最后去把它们都买回来。不管是在工作时还是别的任何时候，都把健康的食物带着。别让你的身边少了像水果、坚果这类健康的东西。如果你这样做了，然后饿的时候就吃，那你会少吃很多很多不健康的东西。

8.写减肥日志。对于那些讨厌写日志，或者写几天就停下来的人来说，这一点听起来很难——但只要你形成习惯，它就真的没有那么痛苦。如果你用的是一个很简单的日志软件的话（而且还很有效的——看下一条），事情就更简单了。之所以要记日志，是因为大多数人低估了他们摄入的卡路里的量。他们不知道甜饮料和小零嘴之间的区别，但实际上它们差很多。把你吃的每种东西都写下来，你就会知道你到底吃了多少。记日志能让你更明白，从而进一步让你吃得更少、更健康。

9.让别人来监督你。也许最大的动力，就是让别人看你的减肥日志。这也就是我用PeerTrainer这个软件的原因，虽然别的软件（像Fit Day，Spark People，Calorie Count等等）用着也不错。找几个减肥的伙伴，或者加入某个减肥小组，然后彼此互相监督，这样你会有更大的动力去吃得更合理、锻炼得更努力。

10.找个人一起战斗。这一点被证明是很正确的。一个好的伙伴，应该是和你在同一时间做同一种锻炼、而且你也愿意和他一起锻炼的人。之所以有效，是因为你要是有一个伙伴一起锻炼的话，你就不愿意爽约，一定会去锻炼，这就不像你独自锻炼的时候，有时会偷懒——很多人在累了或者忙的时候，都会有取消锻炼的冲动。而且，一个减肥的伙伴还能让锻炼变得有趣，这总是件好事（相比一个人锻炼的枯燥来说）。要是有一个人和你一起锻炼，你在锻炼的时候就不会有压力，再加上你健康的饮食，减肥的效果就会变得完美了。每周好好锻炼3-5次，然后充分地休息。

11.偶尔自我欺骗一下。一个条件苛刻的食谱不是一个好的食谱。如果你过度地约束自己，觉得所有的好吃的都不能吃了，那样你的减肥也不会持久。相信我，我经历过好多次这样的事情了。相反，稍微放松一点儿，一周吃上一两回好吃的东西，在一些特殊的场合自己骗一下自己。当然，在那些特殊的场合吃得健康点更好，但也别对你自己太苛刻。

12.“三口法则”。一个自己骗自己的方法，就是“三口法则”——基本意思就是，你要是想吃甜的，或者其它忌口的东西，那就吃——放纵一下自己，但是只能吃三口。享受它的味道，慢慢吃，然后去吃更健康的东西。

13.原谅自己，然后继续。要是你犯了个错误，或者放纵自己太厉害，千万别放弃或者自责不已。正是这种消极的想法，让人们不能长久地坚持节食。他们为此极度苦恼，然后恢复了原来不健康的饮食。不要这样，原谅你这一次的放纵，然后继续你的健康饮食计划。凡事向前看，别向后看。

14.时刻激励自己。动力很重要——可以说是最重要的。让别人监督（上面提到过）是最好的动力——但是我还是愿意自己激励自己。找一个正在做你想要做的事的人，读一读成功的故事，看看杂志、博客或者书，贴一张写着激励的话的条子在墙上——总之，能激励你自己的任何事都可以做。