想减肥？揭秘你为啥长胖的5大原因

Losing weight is tough. For most people, it requires a change in diet, a change in exercise habits, and a change in attitude. Here’s how you can accomplish all three:
减肥是一件苦差事。对大多数人来说，这要求他们在饮食、锻炼习惯和态度上做出改变。下面这些建议告诉你该如何完成这三种改变：

1. Set healthy goals
设定健康的目标

If you’re overweight and want to change that, the first step is deciding what your target weight is. Write down your goal and set a date that you want to accomplish that goal by.
如果你已经超重，而且想要改变，第一步就是确定自己的目标体重。写下你的目标和你想要实现目标的日期。

2. Start small
从小事做起

Making major behavior modifications isn’t something that happens overnight. So start with 1-2 things per week and work up from there. Commit to eating 5 servings of vegetables a day and exercising 2 days a week for the first week, then add a little more each week.
你不可能一夜之间让自己的行为习惯做出巨大改变。所以每周改变一两件事，就从这开始。第一周保证每天吃5种蔬菜，锻炼两天，然后每周增加一点。

3. Track what you eat and how much you exercise
跟踪记录你的饮食和运动量

Now it’s time to start working toward that goal. The best way to stick with your diet and exercise regimen is to track it. There are plenty of websites and apps that allow you to do this. Or you can do it the old fashioned way and keep a written food and exercise journal. Find what works for you and write down what you’ve accomplished every day.
现在可以朝着目标开始努力了。坚持饮食和锻炼习惯的最好办法就是跟踪记录。有很多网站和手机应用都可以帮助你完成记录。或者你也可以用老办法，手写饮食和锻炼日志。找出对你有效的办法，记录下你每天完成的内容。

4. Evaluate and adjust
评估和调整

Every month you should take a look at your goal and see what type of progress you’ve made toward accomplishing it. If you’re not where you want to be, make minor adjustments. Try doing different exercises or cutting back on certain types of foods that you may be eating too much of. Losing weight and keeping it off is a highly personal thing. Find what works for you and stick with it.
每个月你都应该审视一下自己的目标，看看你在实现目标的道路上取得了哪些进步。如果你还没有达到自己的要求，做一些小的调整。尝试不同的锻炼方法，或者减少某种吃的太多的食物摄入。减肥并且保持下去是因人而异的。找出对自己有用的办法，并且坚持下去。