譯||十一安
原文來源
-01-Manage your emotions
管理你的情緒
Emotions can ruin your day, and subsequently any healthy progress you've made, Teeter warns. One bad day at work can lead to binge eating and drinking in front of the TV instead of preparing a nourishing meal and hitting the gym. When you're feeling bad, Teeter recommends paying attention to why you feel that way so you can comfort yourself in a more productive way, instead of stuffing yourself full of food until you can't
move.
一天之計在于好情緒，不好的情緒會毀了你的一天，也會接著毀了你所做的健身進程,Teeter警告道。一個糟糕的工作日會導致看著電視暴飲暴食，而不是準備份營養餐然后去健身房。當你感覺糟糕時，Teeter建議先將注意力集中在為什么自己會有那樣的感受，這樣自己才能更高效地安慰自己，而不是硬塞食物直到無法動彈。
-02-Focus on feeling better, rather than what you see in the mirror
自己的感覺比鏡中看到的自己更重要
Sometimes "looking good in a bathing suit" isn't a big enough goal, at least not if you want to keep the weight
off for longer than the warm summer months. "It's important to establish the reason why you want to get
healthy. Maybe it's for your kids or grandkids," Byers suggests. "Maybe you want to get healthy so you can
have a family. No matter where you are in your journey, I encourage you to think about your personal 'why'
and post it on a vision board where you can see it every day."
有時候“穿著泳衣好看”并非足夠大的目標，如果你想要的不僅是炎炎夏日短期的減重而是更長期的減肥的話，那這個目標就不算是大目標。健身的原因更重要。也許是為了自己的孩子或是孫子，Byers建議道。也許你是想健身，這樣你就可以建立個家庭。無論你身在旅途路上的哪里，我建議你想一想你健身的原因，并把這個原因放在自己每天都可以看到的地方。
-03-Track your progress with pictures
拍照記錄自己的進程
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."
與其關注自己看起來怎么樣，自我的感覺更為重要，Byers也建議每周拍照，這樣就能追蹤自己的進程。在一天一天的基礎上，你所拍的照片可能無法捕獲到自身的改變。體重計也會誤導，體重計不知道你的肌肉是否在替代脂肪，Byers點明道。你有越多的肌肉的話，只要你攝入足夠的營養，你就越好看。
-04-Don't eat or drink anything handed to you through a window
不吃從窗口遞送過來的飲料食物
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.
沒錯，即使是咖啡。如果你十分想要咖啡的話，就起身走進去自己拿。Marie建議道。更好的是，去可以自己控制多少甜度多少奶精的地方買咖啡。
-05-Step outside your comfort zone
踏出自己的舒適圈
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."
擁抱不確定性，尤其是你認為自己是完美主義者的話。無論你認為自己準備得多充分，總是無法萬事盡如人意。Teeter說道。很多人稍微遇到一個挫折就認輸。但是如果你限制自己去預料和擁抱挫折的話，即使是困難的時期里你也會更加開心。
-06-Eat a lean protein and complex carb during each meal
飯后吃精蛋白和合成碳水化合物
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."
對于Byers來說，精蛋白和碳水化合物就意味著是帶有甜馬鈴薯的烤雞，帶有蘆筍的烤西葫蘆和奶昔。我最喜歡的餐食之一就是蛋白和土豆煎餅和綠色沙拉等混合在一起。Byers說道。最喜歡的另一道菜是在墨西哥玉米粉圓餅上放火雞精瘦肉和炸玉米和鱷梨片，加上薩爾薩辣醬。
-07-Start today
從今天開始
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."
你越快開始運動就能越快看到效果。永遠有理由讓你明天再開始，或者是等到你繁忙的理由用盡。Lehman補充道。先解決你的理由并馬上做點什么。
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我是十一安，以上翻譯如有錯誤，歡迎指出，共同學習討論。
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