韩国。太太的告白:五种方法让你减肥少走弯路

　　一些同样简单的事你也是知道的:

•    不能碰博物馆里的雕像，即使已经有了“请勿触碰”的指示牌。

•    不要拖拖拉拉到最后一天才为期终考试学习。

•    和女朋友在一起时不要偷看辣妹。

Just like the above 3 scenarios, losing weight is something that's incredibly easy to understand, yet so many struggle with it. Most people just aren't used to eating less when they diet, so they end up failing more than succeeding.

　　就像上面三个场景一样，减肥也是非常容易理解的事，但现在还有很多人还在拼命减肥中。大多数人只是不习惯在节食的时候少吃点，因此往往以失败告终，而没有成功。

Just like going to the museum, most people see the "Do not touch sign", but the little dark rebel inside them forces them to touch it anyways. And the same goes for your girlfriend; most, if not all guys are going to stare at the hot girl who walks by them. Men can't help it, yet their girlfriends will still get angry.

　　就像是去到博物馆，很多人都看到了“请勿触碰”的指示牌，但小小的反叛心理又迫使他们想尽方法去碰。同样的事也发生在你女朋友这：如果不是所有至少也是大多数家伙，会盯着走过自己身边的辣妹瞧。男人无法忍住不这么做，他们的女朋友最后还是生气了。

Here's the truth: a 5 year old can understand how weight loss works, but most college graduates won't be able SUCCESSFULLY lose weight. Even if you're trying to lose weight and you're reading DLM, you're still more likely to fail than succeed. I'm sorry, but that's the truth.

　　事实是：一个五岁大的孩子都知道该如何减肥，但很多大学毕业生减肥不成功。即使已经在努力减肥，也阅读了DLM，你还是很可能失败还不是成功。我很抱歉，但这是事实。

Until you realize how hard weight loss is, only then will it be easy.

　　 直到你认识到减肥到底有多难，它才会变得简单。

Am I too harsh? Too blunt? Yes. But it's for your own good. I'm sick and tired of all these fitness "pros" saying weight loss is easy if you follow workout program A or B or diet X or Y. Sure, there are some programs out there that help simplify the process, but most of the info out there is still absolute rubbish. Why do you think the fitness/health industry is multi-billion dollar industry? Because the fitness industry profits off the constant failures of its consumers, putting out a new product every 6 months saying that it will fix all the same problems that their last product was supposed to originally fix.

　　我是不是太残酷，太直接了？是的。但这是为了让你拥有更好的东西。我对那些健康“专家”所说的感到厌烦，他们说如果按着程序A或B、食谱X或Y进行，那么减肥就是一件很容易是事情。确实，有些程序能够将过程简化，但那儿的大多数信息仍然是胡说八道。你觉得为什么健康产业可获利高达几十亿？那是因为健康产业给它们的消费者带来的是不断的失败，因此就每半年发布一款新产品，宣称它能够解决问题，而这些问题实际上与上一款产品本应解决的问题是一样的。

 

 

Are there things you can do to simplify your weight loss journey? Yes, but this still doesn’t mean it will be easy.

 

Below are 5 ways to make sure your weight loss journey doesn't suck that bad:

　　你可以做些什么从而使减肥少走弯路？有的，但这并不意味着减肥将变更容易。

　　下面的五个方法让你的减肥旅程不会那么糟：

1.Stop Exercising so much

Too often, when people start dieting, they increase their workout frequency beyond what they normally do. Or, if the person has never exercised before in their entire life, then they just jump into a workout program that has them exercising 5x per week. So if you're currently working out 3x per, don't change it to 5x per week. You'll most likely end up burning out and over training.

 

However, if you've never exercised before, you may want to start out at 2x per week, then 3x per week, and 4x per week max.

　    1、    停止过度运动。　

经常地，当人们开始节食的时候，他们增加了训练的频率，而且远超过了平时的水平。甚至以前从来不运动的人，开始了每周5次的运动。因此如果你现在每周锻炼3次，那不要改成每周5次。因为你将很可以耗尽体力，训练过度。如果你从来没有锻炼过，那么你应该从每周2次开始，然后每周3次，最多不超过每周5次。

2．Stop exercising the wrong way (doing too much cardio and not lifting weights)

Being on a weight loss program doesn't mean you have to run 10 miles a day. It doesn't even mean you have to run one mile a day. Heck, if you want, you don't even have to run for all I care.

 

The most important thing to do when exercising on diet is to make sure you are lifting with heavy weights. By lifting heavy weights, you are sending a signal to your body that you want to preserve your muscle mass, and that you only want to lose fat, not muscle.

　　2、    停止错误的煅炼。（做了很多的心脏强化训练但没有练习举重）

　　减肥的时候并不意味着你必须每天跑10公里。也并不是说你每天要跑1公里。管它呢，如果你想，我觉得你完全不需要跑步。

　　节食期间的运动，是最重要的是确保你有在进行举重锻炼。通过举起重物，你在向自己的身体发送一个信号：你想保持身体的肌肉，你只是想减掉脂肪而不是减掉肌肉。

3．Stop restricting your food choices

I say that 99% of diet program out there tell you that when dieting, you should restrict all your favorite foods or to only enjoy them once or twice a week. That means no pizza, doughnuts, or Vodka Martinis at all or at least until the weekends.

　　3、    停止对食物选择的严格限制

　　我想99%的饮食教程都告诉你，当节食的时候，你应该严格控制所有你喜欢的食物，或是每个星期只享受一到两次。那么意味着，完全没有批萨，没有甜甜圈，也没有伏特加马提尼，或者说至少到周末你才可以碰它们。

This is EXACTLY why most people fail at dieting. They have too many restrictions.

　　这就是为什么大多数朋友节食失败的原因。他们有很太多的限制。

If you want to eat pizza and drink beer for dinner, then so be it. I guarantee that it will not make you any fatter than the boiled chicken breast and green tea you were planning to eat instead. Just keep your calories in check. Remember guys, it's calories in calories out; don't complicate such an easy to understand concept.

　　如果你想晚餐的时候吃批萨喝啤酒，那么就这么做吧。我保证这不会使你变胖，即使你已经准备用水煮鸡胸脯肉和绿茶来代替。你只需要控制好所摄入的卡路里。大家记住，这仅仅是卡路里的摄取和消耗的；不要将一个容易理解的概念复杂化。

4．Stop caring so much about the types of food you eat

Just because you're dieting, that doesn't mean you can eat unlimited amounts of "healthy food" without consequence. Consuming 500 calories of plain boiled oatmeal isn’t going to affect you any differently than consuming 500 calories of Fruit Loops.

　　4、    停止过度关注你吃的食物。

　　如果你在节食，并不意味着你因此只能吃无数的“健康食物”。吃500卡路里清淡的燕麦粥和吃500卡路里水果糖相比，不会有什么差别。

That's just not how the human body works. Your body doesn't say "Oh man why did this guy just eat fruit loops, now I'm going to have to store it as fat," as opposed to "Oh yippy!! plain oatmeal, now I can use this as a long sustainable energy source to fuel my body."

　　因为这并不是人体工作的方式。你的身体不会说“天啊，为什么这个人吃水果糖？我现在得把它变成脂肪存起来”，相反的也不会说“太好了！现在我可以用这些做为长期的能量来源供给身体”

I mean, look at Mark Haub, the nutrition professor at Kansas State University who lost 27 pounds in 2 months and lowered his cholesterol levels by eating copious amounts of junk food. He is living proof that the types of food you eat don't matter for weight loss.

　　看看堪萨斯州立大学的营养学教授Mark Haub，他吃了很多的垃圾食品，但在2个月内减了27磅也降低了自己的胆固醇。他的事实证明了吃的食物和减肥没有关系。

Bottom line: as long as you are in a caloric deficit, it doesn't matter what foods you eat.

　　结论：只要处于卡路里摄入不饱和的情况下，那么你吃的食物是不重要的。

5．Stop reading so much

I completely understand that people want to research health and fitness information as much as possible before starting their weight loss journey. I get it, it's cool.

　　5、    停止过多的研究

　　我完全能理解，人们在开始减肥前想尽可能多的研究关于健康的资料。我明白，这很好。

However, the problem is that people want to read every single fitness website on the web, pick the minds of every breathing personal trainer, and watch every diet video available on YouTube. This is all fine and dandy, but once you start your diet, you have to stop reading and watching so much. Just bookmark a handful of websites that you will continuously read and stick with their teachings and beliefs. Stop jumping around. Constantly researching fitness information while losing weight can lead to disaster. This is called information overload.

　　但现在的问题是，人们想把网上每一个关于健康的网页都浏览一遍，找出每个私人教练的方法，同时观看在YouTube上可以找到的关于饮食的视频。这没有问题也很好，但是一旦你开始节食，你必需停止浏览和观看那么多。只要收藏少数几个网页就可以了，这些网页是你会持续阅读并按里面的方法和信念坚持下去。不要变来变去。减肥的时候还不停的研究有关健康的资料将会给你带来灾难。这叫做信息超负荷。

There is just so much contradicting fitness information out there, it’s crazy. High reps vs. low reps, low carb vs. low fat, interval training vs. steady state cardio, 6 meals per day vs. 3 meals a day. I could go on forever. So just stick with a program and a set of beliefs that works for you and don't look back.

If you don't, you're going to end up having a little mind war in your head arguing about who's right and who's wrong. Pick a few sources of information and stick with them.

　　在那有太多矛盾的信息，真是要疯了。低水平的碳水化合物和低脂肪，间歇性训练和持续性练习，每日6餐和每日3餐。我还可以继续列出很多矛盾。因此坚持那些对你有效的方法，别再回头找其它方法。如果你没有做到，那么你的头脑里将为有一场思想战争，在争辩孰是孰非，你也将因此而失败。所以，挑选少量信息然后按其所说的坚持下去。

So there you have it, 5 ways to make your weight loss journey suck a little less.

　　如果你做到了，这五种方法会让你减肥的时候少走弯路