新概念雙語：春天話減肥：10條小經(jīng)驗(yàn)學(xué)起來

① Make your couch a no-eating zone.

吃飯的姿勢(shì)越自在越坑

“I found that when I sat in my overused, sunken-in spot in the couch with food, it turned into a mindless binge-fest. Sitting at a table or kitchen bar with a plate and silverware made me more mindful and present when I ate, which in turn helped me to listen to my satiety cues and stop eating when I was full. Lost over 100 pounds in a little over a year.”

我發(fā)現(xiàn)一旦屁股在沙發(fā)上舒舒服服坐實(shí)，就可以毫無理智地抱著一堆食物吃到撐。而正經(jīng)在餐桌或餐吧前，趁著精致的餐具進(jìn)餐可以讓我專注于“吃”這個(gè)過程，從而理智地覺察吃到了幾成飽。這個(gè)小改變可是讓我在一年多的時(shí)間里瘦下來100多磅哦。

—caitlina4c00b0abb

② Stop weighing yourself as a means of measuring your progress.

別像一個(gè)強(qiáng)迫癥一樣天天量體重

“For a while I was focused on making my weight number constantly decrease. When I stopped looking at that and just focused on being healthy — eating right, fruits and veggies for snacks, exercising — that was when I started losing weight and feeling better!”

“大概每個(gè)減肥的人都有類似體驗(yàn)，就是每天都要上稱，恨不得早中晚各一次。但當(dāng)我不再糾結(jié)于數(shù)字，而是專注于多吃水果、蔬菜，清簡(jiǎn)零食等健康的飲食習(xí)慣，同時(shí)配合適量運(yùn)動(dòng)，之后就真的瘦了下來，而且感覺整個(gè)身體很健康。”

—Jordan Panza, Facebook

③ Or take it a step further and don’t even look in the mirror.

或者更進(jìn)一步，連鏡子也不要照

“This was sophomore year of college and my roommate didn’t have a full-length mirror to hang in our room, and neither did I. Without it, I discovered that I could mark my progress based on how I felt rather than how I looked. This was great because it prevented me from being discouraged when I didn’t see results right away. Looking back on it now, not having the opportunity to constantly glance at my reflection actually played a pretty key role in my success. I ended up losing around 40 pounds total.”

“大二有段時(shí)間，我們寢室并沒有能照下全身的鏡子，于是每一步減肥計(jì)劃的衡量標(biāo)準(zhǔn)更多是以自身感覺如何為主，而不是我到底看起來瘦了多少。這一點(diǎn)真的超有用，因?yàn)槟悴粫?huì)因?yàn)樯硇巫兓直┑財(cái)喽p肥沒有成效從而自暴自棄。最終我一共瘦了40磅。”

—brittat2

④ Don’t try to ignore your cravings — just find healthier ways to satisfy them.

不要壓抑天性

“I will never be the girl who says no to pizza or bread. Embracing it and not hating myself for it was the first step. Then I was able to find ways to satisfy those needs in a better way. For example, Cauliflower pizza crust pretty much satisfies my need for pizza. (I know, it doesn’t sound believable but it’s true!)”

“我是個(gè)絕不會(huì)對(duì)批薩或面包說不的女孩，正視自己的食欲是很關(guān)鍵的一步。之后就是盡量利用健康、低脂的食材喂飽你的食欲。”

—Elyse Miller, Facebook

⑤ Give up delivery and start preparing your own meals instead.

拒絕外賣

讓外賣統(tǒng)統(tǒng)去死，動(dòng)手自己做一餐飯菜，營(yíng)養(yǎng)又衛(wèi)生，吃之前有運(yùn)動(dòng)，吃完刷碗收拾屋子又可以消食，何樂而不為啊。

—Arielle Calderon, Facebook

⑥ Skip escalators and elevators.

放棄扶梯和電梯

“I took the stairs EVERYWHERE! I worked on the sixth floor when I started this endeavor. I had to start getting to work earlier than normal just to make sure I’d make it up in time without being disgustingly sweaty. I lost 40 pounds in the first eight months and now I’m running half marathons multiple times per year!”

“我的方法就是到哪都走樓梯!我工作的地方在6層，因此我會(huì)比平時(shí)早很多到樓下，這樣就不用因?yàn)橹迸軜翘荻菇蚪虻剡M(jìn)辦公室。在減肥的前8個(gè)月中我掉了40磅肉，并且現(xiàn)在一年中還能跑幾次半馬哦。”

—Danielle Rose, Facebook

⑦ Don’t stop at home before going to the gym after work or class.

下了班直接去健身

“I cut out the middle step of going home before working out and started going to the gym straight from work. If I set foot in my apartment, all intentions of going to the gym fall by the wayside because my bed and Netflix always sound like better alternatives. Going to the gym straight from work helped me get into a routine, and in just over a year, I’ve lost 45-plus pounds.”

“以前我下班后習(xí)慣先回家休整一下，但后來我發(fā)現(xiàn)，進(jìn)家門之后歇一歇，換個(gè)衣服上上網(wǎng)……真的有各種誘惑讓你沒辦法好好出門運(yùn)動(dòng)哦。后來我選擇直接從單位奔到健身房，這樣能省掉不少時(shí)間，同時(shí)運(yùn)動(dòng)起來也很有規(guī)律，動(dòng)力十足。我用一年多瘦了45磅+。”

—Shannon Ireland, Facebook

⑧ Or stop forcing yourself to go to the gym if you hate it, and find an exercise you actually enjoy.

不要勉強(qiáng)做不喜歡的運(yùn)動(dòng)，迎合自己的喜好最重要。

“I gave up trying to enjoy the gym and found things I actually like doing! What a difference! I’ve lost 30 pounds simply by finding exercise I enjoy, such as hiking, biking, yoga, swimming, snowshoeing, and kayaking, among other things. Now I crave exercise and can’t wait for my next workout session, because nothing feels like a workout anymore!”

“健身減肥不一定非要把自己鎖在健身房啊，找到你愛的運(yùn)動(dòng)最重要。我果斷投身到戶外徒步、瑜伽、游泳等等好玩的健身項(xiàng)目后輕輕松松瘦了30磅!”

—MrsH810

⑨ Start taking your coffee black.

讓自己愛上黑咖啡

“Started drinking black coffee instead of having it with cream and sugar or the flavored creamers.”

“果斷選擇不加奶不加糖，熱量最少的黑咖啡吧，”

—Molly Smith, Facebook

⑩ Replace “I wish” with “I will.”

把“我想”變成“我能”

“I used to always say, ‘I wish I looked like that.’ Or I would look at people on Instagram who had lost 100 pounds and I would think, I wish I could do that. And then finally it just hit me. Stop wishing for it and just do it. Replacing ‘I wish’ with ‘I will’ has helped me make actual goals that I am on the way to achieving. I have been working out six days a week and watching what I eat for over a month now and I have lost over 20 pounds. I am so excited to see where I WILL be in a year!”

“大家看到身材好的路人或明星總會(huì)說‘我要是也那么瘦就好了’，別再說這種沒用的話啦，趕緊、立刻、馬上行動(dòng)起來吧!把“我希望”變成“我能夠”，你將直接進(jìn)入指定計(jì)劃，完成目標(biāo)的自嗨狀態(tài)。行動(dòng)力永遠(yuǎn)比空想有力量得多!”

—adubj