10小技巧，这个夏天瘦起来！

Psychologist Robert Cialdini says small commitments lead to lasting changes in his book。Another psychologist, BJ Fogg, agrees. If you want to slim up fast, make a firm commitment to exercise every day for just five minutes. Those five minute sessions add up, and many days you’ll end up doing much more than that.

心理学家罗伯特·恰尔迪尼在他的书中写到:生活中的一些细节会给我们的生活带来一些持续性的改变。另一位心理学家福格同意他的说法。要是你想快速的瘦下来，每天坚持锻炼5分钟。每天增加五分钟，数天后就远不止这些了。

Replace all liquid calories with water. 用水来替代其他有热量的饮料

Liquid calories are one of the biggest sources of excess weight gain. A single soda has around 150 calories and over a day’s worth of sugar. When you don’t burn that sugar off, your body converts it to fat. Replacing calories from soda, fruit juices, and liquid dairy products like milk with plain tea, coffee and water can save you hundreds of calories a day, which can help you lose a couple pounds every month or more.

饮料里面的热量是让体重增加的一大原因。一瓶苏打水含有差不多150卡路里的热量，每天糖分摄取量也会增加。要是不将这部分糖消耗掉，身体就会将其转为脂肪存储起来。不喝苏打水，水果汁，奶制品(比如：奶茶，咖啡)，每天喝水不仅能减少几百卡路里的热量，坚持数月还能帮你减掉几磅呢。

Eat out no more than once per week. 每周最多在外面就餐一次

The average restaurant meal has over 1,100 calories, and that doesn’t include drinks, appetizers and dessert! When you take into account all those things, you’re looking at around 2,000 calories for a single night eating out. Stay in and cook your own meal instead, or order a healthier option. Many restaurants now have low calorie menus.

餐馆的食物所含的热量平均为1100卡路里，那还不包括饮料，开胃菜，甜点的热量。要是把所有食物的热量计算在内，你会发现在餐馆每一餐的热量差不多2000卡路里。那就待在家里自己做吧，或者点一份健康点的食物。现在很多餐馆里也有卡路里低的菜品供应。

Use herbs and citrus to add flavor to food. 把草药或是橘子类水果给食物搭配也有别样风味

Cooking with oil, butter and salt leads to weight gain and potential health problems. Use lemons, limes and fresh herbs instead. Here are a few of my favorite flavor combinations:

做饭用的油、黄油、盐都会使我们的体重增加，同时也会带来一些健康问题。可以用柠檬、莱姆和新鲜香草 。这里我列出了一些我最喜欢的食物搭配：

Lime juice, cilantro and black pepper

酸橙汁、香菜和黑胡椒搭配

Thyme, rosemary and a dash of sea salt

百里香、迷迭香和少许海盐搭配

Do a 7-minute workout. 做个7分钟的锻炼

Research shows doing interval training workouts as short as seven minutes can have more benefit than doing long, steady-state cardio workouts. Here’s the trade-off: interval training is tough. During those seven minutes plan on sweating.

研究表明做那种差不多7分钟的间断性练习比做长时间的，定期的有氧锻炼更有效。这里也有些问题：间隔性的锻炼更辛苦，在这7分钟之内得流汗才行。

Eat breakfast every day. 每天都吃早餐

According to the National Weight Control Registry, the largest database in the world that tracks people who have lost weight and kept it off, eating breakfast every day can actually help you lose weight. Stick with healthy foods like eggs, oatmeal and fresh fruit.

根据国家体重控制局表示，世界上最大的数据库里跟踪记录了那些减肥成功并没有反弹的人群，发现每天吃早餐真的能有效减重。坚持食用健康的食物比如：蛋类，燕麦片和新鲜的水果。

Eat the right foods for weight loss. 食用合适的食物来减重

A study of over 120,000 healthy women and men spanning 20 years found eating the following foods resulted in the most sustained weight loss:

一项历时20年，调查了120000的健康人群的研究显示食用以下的这些食物有助于维持体重：

Vegetables 蔬菜

Whole grains 全谷物类

Fruits 水果

Nuts 坚果

Yogurt 酸奶

Avoid the right foods to slim up faster. 想要快速的瘦下来就不要吃这些食物

You also need to know the foods not to eat. Research shows eating fewer desserts, eating fewer fried foods, drinking fewer sugary beverages, eating more fish and eating out less were linked with the most weight loss.

你也得知道哪些食物不能吃。研究表明要少吃甜食，少吃油炸食品，少喝含糖的饮料，多吃鱼，尽量不要在外面吃都可以帮助减肥。

Form a contingency plan for when you slip up. 要有一个弥补计划

Research conducted by Gollwitzer and colleagues showed implementation intentions, or “if-then” plans, are an effective strategy for helping you stick with your healthy behaviors when roadblocks arise. Another study found forming implementation intentions can help you reduce your fat intake. So write down several “if-then” statements to plan for the worst.

戈尔维策和他的同事研究发现：有问题出现的时候，执行意图或是“后备”计划都有利于坚持执行你的健康计划。另一项研究也表明：订立执行意图能有效地帮你减少脂肪的摄入。所以还是列出几个后备计划帮你应付最糟糕的状况吧。

Stop thinking in terms of “dieting.” 不要惦记“节食”这回事

Diets don’t work. Research proves it. If you want to slim up that body, you need to start thinking in terms of lifestyle changes. You can lose weight when you go on a diet, but most of the time you will gain it back. Take baby steps every day and keep progressing. That’s the key to slimming up and staying slim for good.

节食都没效果。有研究证明了这一点。要是你想变苗条，你得开始想想怎么改变自己的生活方式。节食的时候是可以减肥，但是大多数时候都会反弹回来。每天进步一点点，坚持下来。这才是变苗条，保持好身材的长久之道。