有時候"穿泳衣好看"并不是個什么遠大的目標,至少如果你希望溫暖的夏天過后仍能保持較輕的體重的話,這算不上什么.拜爾斯表示,"設立一個你為什么想減肥的理由很重要.也許是為了你的兒女或孫子孫女.也許你為了生小孩而健身.無論你處在健身的哪一階段,我都鼓勵你思考一下你的'為什么',把它貼在愿景板上,你每天都能看到它."
Track your progress with pictures
用照片記錄進步
While it's important to focus on how you feel over how you look, Byers also suggests taking pictures every week so you can visually track your progress. On a day-to-day basis, you might not notice the changes that a photo will capture. "The scale can be misleading -- it doesn't know if you're replacing fat with muscle," notes Byers. "The more muscle you have, the more toned you look as long as your nutrition is on point."
盡管重要的是關注你的感覺而不是外表,拜爾斯也建議每周拍張照片,就可以看見自己每次的進步.每天都拍照的話,你也許注意不到照片捕捉到的變化.拜爾斯注意到："變化幅度可以誤導人,因為你不知道是不是肌肉代替了脂肪.只要你營養(yǎng)跟上,肌肉越多,你看上去就越健美."
Don't eat or drink anything handed to you through a window
不要接受從窗戶遞過來的食物或飲料
Yes, even coffee. Get up and go inside to get your coffee if you want it that bad, Marie suggests. Better yet, go someplace where you can control how much sugar and cream goes into it.
是的,即使是咖啡.如果你實在想喝,站起來走進去拿你的咖啡,馬里耶建議.如果你能去那種可以自己控制加多少糖和奶油的地方就更好了.
Step outside your comfort zone
走出舒適區(qū)
Embrace uncertainty, especially if you consider yourself a perfectionist. "Things will not always go your way, no matter how prepared you think you are," Teeter says. "Many folks throw in the towel after just one setback. But if you condition yourself to expect and embrace [setbacks], you'll be far happier with yourself and the progress you're making -- even during the difficult times."
接受不確定性,如果你認為自己是個完美主義者就更要去接受."事情并不總是如你所愿,無論你覺得自己準備得多么充分,"迪特說."很多人僅僅遇到一個挫折就認輸了.但是如果你能調節(jié)自己,預料到（挫折）并欣然接受,那么你就會為自己和自己所做的進步而感到更加高興——即使在困難的時候."
Eat a lean protein and complex carb during each meal
每頓飯吃富含精益蛋白質和復合碳水化合物的食品
For Byers, that meant lots of grilled chicken with sweet potatoes, grilled zucchini with asparagus, and meal-replacement shakes. "One of my favorite meals is scrambled egg whites with hash browns and green salsa mixed together," she says. "Another favorite is extra-lean turkey tacos on corn tortillas and avocado slices, plus salsa."
對拜爾斯來說,那意味著很多烤雞肉加地瓜,烤西葫蘆和蘆筍,和正餐替代品奶昔."我最喜歡的菜之一就是炒蛋白,薯餅拌上綠色的洋蔥汁,"她說."另外喜歡的是精瘦火雞肉玉米卷餅、鱷梨片加上洋蔥汁."
Start today
今天就開始
The sooner you start, the sooner you'll see results: "There will always be reasons to start tomorrow, or wait until your busy season is over," Lehman adds. "Fight through your excuses and do something right now."
越早開始,越早收到成效："總有明天才開始的理由,或者等到忙季結束,"雷曼說."打敗你的借口,現(xiàn)在就行動."
來源：斯里爾斯特網站
