新年计划总会失败的10大原因

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.
有些人想减肥却又忍不住吃东西，还视运动为眼中钉，很奇怪吧？最好的健身计划应该不会给日常生活造成不便。毕竟，制定目标不是为了给生活施压，而是为了减压。

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.
就连最优秀的人也无法做好自己总是讨厌的事。所以，不管采取什么方式，请试着让减肥充满乐趣。你可以参加喜欢的运动、和朋友一起锻炼、参加健身班并结识新朋友，或每周给自己放天假，暂且放开锻炼计划。

7. You’re trying too hard
你过犹不及

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.
除非你愿意被欲望折磨，否则别自找罪受。你越告诉自己不能吃什么，就会变得越想吃那东西。只要你大部分时候能做出正确选择，偶尔开荤开戒也没什么。

8. You don’t track your progress
你没有跟踪进度

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.
记录下锻炼进度有助于保持“我能行”的心态。你只要准备笔纸，每次记下自己做了哪些运动、做了多少次以及当时的体重。至于目标，那就是争取下次做得更好。按部就班提高最佳表现可以创造积极反馈，进而鼓励你继续努力。

9. You have no social support
你缺乏社会支持

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.
只身一人很难保持充满动力。好在你并非单枪匹马：你可以在Facebook上邀请好友搭伴一起运动。如果有同事恰好跟你一样，可以趁午餐时间互相沟通，从而做出积极决定。你也可以在Facebook、LinkedIn或其他网站上加入相关小组。团结就是力量，好好利用起来吧。

10. You know your what but not your why
你知道自己想要什么，却不清楚为什么想要

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.
很多新年计划失败的最大原因在于——你知道自己想要什么，但不清楚为什么想要。

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:
的确：你想要减肥健身或更健康，但为什么这对你而言很重要呢？例如：

Do you want to be fit so you can be a positive example that your children can admire and look up to?
你想要锻炼，是因为你希望给子女树立值得钦佩的好榜样吗？

Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?
你想要减肥，是因为你觉得减肥后会更自信迷人吗？

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?
你想要健康，这样你会更加精力充沛并清晰专注，然后过好生活的点点滴滴吗？

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.
不管你健身是为了活得更久、树立榜样、提高活力、增加自信、买漂亮衣服，还是单纯为了变得性感，都没问题。别去管那些先入为主的想法，真实做你自己吧。

The more specific you can make your goal,
制定的计划越详细，

The more vivid it will be in your imagination,
预想情形也就越逼真；

The more encouraged you’ll be,
越是自我激励，

The more likely it is you will succeed (because yes, you CAN do this!).
就越有可能取得成功。因为，你能行！