有时候"穿泳衣好看"并不是个什么远大的目标,至少如果你希望温暖的夏天过后仍能保持较轻的体重的话,这算不上什么.拜尔斯表示,"设立一个你为什么想减肥的理由很重要.也许是为了你的儿女或孙子孙女.也许你为了生小孩而健身.无论你处在健身的哪一阶段,我都鼓励你思考一下你的'为什么',把它贴在愿景板上,你每天都能看到它."
Track your progress with pictures
用照片记录进步
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."
尽管重要的是关注你的感觉而不是外表,拜尔斯也建议每周拍张照片,就可以看见自己每次的进步.每天都拍照的话,你也许注意不到照片捕捉到的变化.拜尔斯注意到："变化幅度可以误导人,因为你不知道是不是肌肉代替了脂肪.只要你营养跟上,肌肉越多,你看上去就越健美."
Don't eat or drink anything handed to you through a window
不要接受从窗户递过来的食物或饮料
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.如果你实在想喝,站起来走进去拿你的咖啡,马里耶建议.如果你能去那种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
走出舒适区
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."
接受不确定性,如果你认为自己是个完美主义者就更要去接受."事情并不总是如你所愿,无论你觉得自己准备得多么充分,"迪特说."很多人仅仅遇到一个挫折就认输了.但是如果你能调节自己,预料到（挫折）并欣然接受,那么你就会为自己和自己所做的进步而感到更加高兴——即使在困难的时候."
Eat a lean protein and complex carb during each meal
每顿饭吃富含精益蛋白质和复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."
对拜尔斯来说,那意味着很多烤鸡肉加地瓜,烤西葫芦和芦笋,和正餐替代品奶昔."我最喜欢的菜之一就是炒蛋白,薯饼拌上绿色的洋葱汁,"她说."另外喜欢的是精瘦火鸡肉玉米卷饼、鳄梨片加上洋葱汁."
Start today
今天就开始
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."
越早开始,越早收到成效："总有明天才开始的理由,或者等到忙季结束,"雷曼说."打败你的借口,现在就行动."
来源：斯里尔斯特网站
