The pure mathematics of weight loss is simple—eat less, move more—but if knowing that were all it took, everyone would be in great shape. Los Angeles–based personal trainers Bob Harper and Jillian Michaels have been helping to define the bodies of celebrities like Gwyneth Paltrow, Ellen DeGeneres, and Laura Dern, and they've also changed the lives of contestants on NBC's weight loss reality show, The Biggest Loser. Michaels is co-ownecsr of Sky Sport and Spa. Here's what they know about diet and fitness success.
减肥的原理十分简单——少吃多做。但若知道减肥不过如此，也许人人都会拥有好身材。来自洛杉矶的 Bob Harper 和Jillian Michaels 一直从事帮助名人健身的工作，他们曾当过Gwyneth Paltrow, Ellen DeGeneres和 Laura Dern的私人教练，他俩也改变了NBC真人减肥秀——超级减肥王上面的参赛者的生活。Michaels是拥有天空体育馆和水疗馆的私人教练。以下便是他们关于饮食和健身的成功经验。

1. There's no one secret to being thin.
1、 想瘦下来，没啥窍门

Losing weight and keeping it off, says Jillian Michaels, "requires a holistic approach that combines proper diet, good workouts, knowing why you overeat, and understanding how to push yourself toward change." The desire to change, she adds, really has to come from inside. "Sometimes you've got to have hit bottom, like realizing you can't play tag with your kids without getting out of breath," Jillian says. "If you're not ready for something new, no matter what you try, it's not going to work."
Jillian Michaels说：“减肥需要一整套方法，包括合理的饮食，适当的锻炼，知道为何暴饮暴食，并理解如何强迫自己做出改变。”她认为改变自我的渴求，事实上源自内心深处。“有时候你必须触碰自己的能力底线，好比意识到就算跑断气也无法跟小孩捉迷藏一样。”Jillian表示，“如果你还没准备好迎接新的事物，无论你如何尝试都没用。”

2. Don't blame your genes.
2、别怪自己的基因不好

Yes, everyone is built differently, and some of us gain weight more easily than others. But "to say, 'I can't make any improvement because I have fat genes' is b.s.," says Jillian. "It's not true, and it's disempowering. No matter what your genes are, you have the ability to make the right choices about eating and exercise."
确实，人与人是有差别的，我们当中有一部分相对他人更容易长胖。但是那些声称“因为我有肥胖基因，所以再怎么努力也是徒劳。”Jillian表示，“这样的观点是错的，而且很消极。不管有你有什么样的基因，你都有能力对饮食和锻炼去做出恰当的选择。

3. Cut yourself some slack.
3 、放松身心

The main thing is to make peace with your body before you try to change it, says Bob Harper. "Okay, you're overweight. But how great that you've decided to do something about it! Accepting where you are at the moment takes away the white-knuckle feeling that can sabotage you fast: 'I've got to lose weight! I've got to! Damn, I didn't lose any weight today. I've failed! Forget it, I won't even try anymore.'"
在你尝试减肥前，关键是要放松身心。BobHarper说：“好吧，你确实超重了。但你下定决心要改变，光这一点就了不得。因为在接受事实那一刻，你已经摆脱了那些能迅速击垮你的逼迫感：‘我一定要减肥！一定！完了，今天一点肉没掉，我已经失败了！唉，算了吧，我以后懒得再减了。’”

4. Study up.
4、学习相关知识。

Before you lift a toe, do some legwork. "You can learn about nutrition and diets on Web sites like howstuffworks.com or through books like Nutrition for Dummies," says Bob. Preparation helps you train wisely, too. "You can't just jump into an exercise program without knowing what you're doing," says Jillian. "At best you'll waste your time; at worst you could get injured." Find a beginner class or trainer to teach you the nuts and bolts. Or use books, fitness magazines, and videos. "Crunch Fitness puts out some awesome books that show all the basics," she says, "including Beginner's Luck, by Brad Hamler, and Perfect Posture, by Scott G. Duke."
磨刀不误砍柴工。Bob说：“你可以上像howstuffworks.com这样的网站或者看一些类似Nutrition for Dummies这样的书籍，学习营养和饮食的知识。”事前准备也能帮助你更好得锻炼。 “你不能一无所知就一窝蜂钻进训练项目中，”Jillian说，“否则在最好的情况下你会浪费时间，最差可能你还会受伤。”上一个初级课程或者找一个教练来学习基本原理。或者看健身书籍，杂志或者视频。“Crunch Fitness出版了一些很棒的健身书籍，都介绍了健身的基础知识，”她说，“包括 Brad Hamler的Beginner's Luck和Scott G. Duke写的Perfect Posture。”

5. Keep an honest food journal.
5、如实记录饮食细节

"It's essential," Jillian insists. "You need to track what you eat in detail. Not 'peanuts,' but how many peanuts. What time of day? And why are you eating just then? Writing it down makes you accountable and aware, and it helps you identify the mistakes you're making. Maybe your blood sugar is fluctuating through the day. Maybe you're skipping meals. Maybe you feel like you're not eating that much but, when you add it up, it comes to 2,500 calories a day."
“这至关重要，”Jillian强调。“你吃什么都需要详细的记录。不能只写花生，要写吃了多少个花生。什么时候吃，为什么吃，把这些记下来让自己心中有数。这能帮助你认清你的错误。也许你的血糖当天上下浮动，也许你当天没吃饭，也许你觉得好像没吃多少但是日记上记录了一天摄入了2500卡路里。”

6. Experiment to find your own diet.
6、通过测验找到你自己的饮食习惯

Some foods are obvious no-no's: trans fats, processed food, white sugar, and excessive alcohol. Beyond that, though, everyone's body is different, and just because a diet book is on the best-seller list doesn't mean its program will work for you. "Some people thrive on a strictly high-protein diet, while others do great with fruits, grains, and beans," says Jillian. "You've got to ask yourself questions: When I eat meat, do I feel sluggish or agitated? When I eat fruit, do I feel satiated? Sometimes it takes a lot of trial and error to find the right combination of foods. And as a trainer, I've learned that you also have to take human frailty into account. If you can't bear the idea of giving up bread, choose whole grain and try to eat it with some protein." The protein, she explains, will slow the breakdown of the bread so its carbs won't cause your blood sugar to spike and then—as so often happens—crash, making you hungry again for something starchy.
有些事物是明显不该吃的：转脂食物，腌制食品，白糖和过量酒精。此外，尽管每个人都是不一样的，但是最畅销的食谱不一点对你有用。“有些人需要特别高的蛋白质，而其他人需要摄入水果，谷物和豆类，”Jillian表示。“你必须问自己几个问题：当我吃肉的时候，是否感到虚弱或焦虑？当我吃水果的时候，会不会觉得腻？有时候要经过很多的尝试和失败才能找到合适的食谱组合。作为教练，我知道你还要考虑到人类薄弱的意志。如果你实在无法接受放弃面包的想法，那就吃谷物和一些蛋白质。”她解释到，这些蛋白质会减缓面包的分解，因此它的碳水化合物不会激增你的血糖，更不会出现常见的大反弹——让你再陷饥荒狂补淀粉类食物。

7. Don't ever starve yourself.
7、不要饿着自己

Dieting means cutting calories, but less isn't always more. "One of the biggest misconceptions I've seen—including among the women I'm training on the show—is that the less you eat, the more weight you'll lose," says Jillian. "Maybe at first. But your body will think you're dying from lack of food, and your metabolism will adjust by slowing to a crawl." Most women should never eat less than 1,200 calories a day.
减肥意味着降低卡路里的摄入，而不是一点都不摄入。“包括我在超级减肥王训练过的女生在内，我见过的最大的误区之一就是你吃得越少就越减肥。”Jillian表示，“也许一开始确实如此。但当身体认为快饿死的时候，你的新陈代谢也会减缓。”绝大多数的女人应该每天进食不少于1200卡路里。

8. Outsmart your exercise excuses.
8、给自己创造更好的健身理由

A routine you'll actually stick to has to have elements that appeal to you. If you love being outdoors, try hiking or walking somewhere inspiring—a beach, a park, a historic neighborhood. You also need to assess what motivates you. If you get competitive and push yourself more when you're around others, join a gym, take a class, or play a sport like tennis or softball. If you're good at finding reasons to skip a session, make a commitment to do something with friends, so you can't back out without letting everyone down.
能让你坚持下去的减肥计划必有你感兴趣之处。如果你喜欢户外运动，那就试试爬山或者去沙滩，公园和老街区散步。你应该做自己喜欢的事。如果你是一个好胜心强和有自制力的人，那就去健身房，报训练班，或者打网球和垒球。如果你老爱找藉口翘班，或者总不履行承诺，那肯定会让人失望。

9. Don't forget the weights.
9、不要忘记每天称重

The best fitness routine includes a combination of heart-rate-boosting exercise like jogging or stair-stepping and resistance training, which means either lifting weights or using gym equipment. Cardio burns the fat; resistance training creates shape and increases muscle mass—and the more muscle you have, the faster your metabolism runs, even when you're resting.
最好的健身计划应是多种提高心率运动的组合，像慢跑或台阶训练和抗阻训练（负重训练和使用健身器械）。有氧运动燃烧脂肪，抗阻训练塑性和增强肌肉——越多的肌肉表示越强的代谢能力，就算你休息的时候也是如此。

10. Start with baby steps.
10、不积跬步无以至千里

Working out for 20 minutes a day isn't enough to get you buff, but "even that will start speeding up your metabolism," says Jillian. "Walk to a local restaurant during lunch hour, walk the dog, walk to the convenience store. The idea is to get moving."
每天只走20分钟远不能拥有美好的身材。但是“但那样也能加速新城代谢，”Jillian说，“步行去当地饭馆吃饭，遛狗或者走去便利店都有帮助，秘诀在于动起来。”
Bob couldn't agree more. "Thinking, I can't get in shape because I don't have two hours a day to exercise is just another excuse for doing nothing," he says. "Start small, because small can only get bigger. Starting big means burning out, blowing out, getting hurt—another reason to stop."
Bob表示深刻赞同。“因为每天不能抽出2个小时的时间锻炼便觉得自己瘦不下来，这只是另一个好吃懒做的借口罢了。”他说，“从小事开始，以少积多。步子跨得大了容易扯着蛋，万一受伤了，那就找到了一个更好的不锻炼的借口了。”