Question: Which way towards a goal gives you the highest probability of success?
问题：哪种方法能给你最大成功可能？
Easy answer: The simplest and easiest way.
容易的答案：最简单最容易的方法。
It sounds obvious, but it’s worth saying, because I’m continually amazed at how people make weight loss way, way more complicated than it needs to be. The honest truth is that weight loss can be really simple and really easy--all you need to do is focus on making small changes in the areas that have big influence on the weight loss equation.
这是显而易见的，但值得说，因为我一直惊讶于人们减肥的方式，它们比所需要的更为复杂。事实是，减肥是很简单容易的—你所需要做的就是专注于在一些对减肥有很大影响的地方做些改变。
I’m going to help you do just that with 10 easy and very effective tips for weight loss.
我打算帮助用10种容易且非常有效的方法来减肥。
1. Stop Snacking
不吃零食
Snacking is the number one saboteur of weight loss. Period. Why? Because people just end up eating way too many calories when they’re constantly popping snacks into their mouths. The other problem is that most “snacks” are based on refined sugar--very calorie dense and not very satisfying. When’s the last time you felt full after eating that fun sized bag of candy? Mindless snacking is absolutely pointless and totally destructive to weight loss. Don’t do it.
吃零食是减肥的头号杀手。就是这样。为什么？因为当人们不断吃零食时，人最终会摄取太多的卡路里。另一个问题是，大部分的“零食”是基于精制糖—热量很高，不管饱。最后一次你吃完大袋糖果后觉得饱了是什么时候？盲目吃零食绝对是不可取的，会完全不利于减肥。不要这样做。
2.Don’t Drink Liquid Calories
不要喝液体卡路里
If snacking is the number one weight loss saboteur, then liquid calories are a close second. They pose the exact same problem: It’s just too easy to consume way too many calories when you’re guzzling down sugary drinks that don’t satiate you at all.
如果吃零食是减肥的头号杀手，那么液体卡路里差不多是第二。它们有着同样的问题：当你喝下并不能使你饱足的含糖饮料时，很容易摄入太多的卡路里。
This includes sports drinks. Gatorade isn’t inherently bad, but the fact is that the vast majority of people do not need sports drinks. Unless you’re actually depleting your glycogen stores with more than 60 consecutive minutes of hard training, sports drinks of any kind are just not necessary.
这包括运动饮料。佳得乐不是天生就有害处，但事实上，绝大多数人不需要运动饮料。除非你真通过超过连续60分钟的艰苦训练耗尽你的糖原储备，否则任何一种运动饮料是不必要的。
3.Limit Yourself to 3 Meals a Day Max
限制自己每天最多吃3顿饭
This relates to tip number 1. If you eat 3 meals per day or less, it’s much harder to accidentally overeat. There’s a popular myth that one needs to eat every two hours to keep the metabolism roaring at full speed. Understand: That is completely false and unsubstantiated by science.
这涉及到方法1。如果你每天吃3顿或更少，那很难不小心吃得过饱。有一个流行的神话，人们需要每2小时吃一次，以保持新陈代谢全速前进。要明白：这完全是虚假的，未经科学证实的。
4.Eat Slowly and Stop When You’re Approximately 80% Full
慢点儿吃，在约八分饱时停下
Most people simply need to eat less food to lose weight, and that means not stuffing your gullet to the brim. Slow down, and stop eating when you’re 80% full, or satisfied. I firmly believe if everyone in America took just these 4 initial tips to heart, the vast majority of overweight people could lose what they need to.
大多数人只需要少吃食物就能减肥，这意味着不要吃撑。慢点儿吃，并在吃得八分饱时停下。我坚信，如果每个美国将这4点记在心里，那绝大多数超重的人会减去他们需要减掉的体重。
5.Eat More Protein
多吃蛋白质
For the most part, what you eat matters very little if calories are controlled for. The one exception is protein. Protein does three key things that can help with weight loss:
多数情况下，如果控制卡路里摄入，那吃什么无关紧要。唯一的例外是蛋白质。蛋白质可以做三件关键的事情来帮助减肥：
It keeps you fuller for longer
It’s metabolized less efficiently than either carbs or fat, meaning you can get away with eating more of it
It helps preserve lean muscle mass, thus helping a greater portion of weight loss come from body fat stores.
Science shows that these benefits cap out at around .8g protein per lb of body weight per day. I recommend trying to hit that daily mark as often as you can.
它让你在更长时间内感到更饱
它比碳水化合物或脂肪的代谢率更低，这意味着你可以吃更多。
它有助于保持瘦肌体积，从而有助于来自身体脂肪储存的减肥。
科学研究表明，每天身体补充大约每磅8g蛋白质就能显出这些好处。我建议尽可能每天尝试这样做。
6.Eat More High Volume Foods
更多吃高容量食物
There’s something that’s unavoidable: Hunger always wins. It doesn’t matter if your dietary strategy is perfect on paper--if hunger becomes too ravenous, everyone will eventually cave to it. The solution? Focus on foods that are higher volume and keep you fuller for longer. High volume foods are usually healthier choices in general, too:
有些事情不可避免：饥饿总会占上风。这无关于你纸面上的饮食策略是否完美—如果饥饿变成过于贪婪，那每个人最终都会向它妥协。解决方法？专注于更高容量的食物，让你在更长时间内更饱。一般来说，高容量的食物通常也是健康的选择。
fibrous green vegetables
lean protein
low fat dairy
low sugar fruit
potatoes, and other roots and tubers
纤维绿色蔬菜
瘦蛋白
低脂肪乳制品
低糖水果
土豆，和其它根茎
7.Reduce Refined Sugar Intake
减少精制糖的摄入量
Eating refined sugar to excess is literally doing the opposite of tip number 6, and will likely lead to eating too many calories. As Brad Pilon says, the reason carbs make us fat is because they are awesome and thus easy to overeat. Most people would benefit immensely by reducing refined sugar intake. A little here and there is permissible, but not too much.
吃过多的精制糖在字面上和方法6作用相反，并可能会导致吃到太多的卡路里。正如布拉德皮隆说，碳水化合物使我们发胖的原因是因为它们都很美味，因此很容易吃得过饱。多数人会因减少精炼糖的摄入而受益。可以吃一点儿，但不能吃太多。
8.Lift Weights
举重
Lets get real: People don’t really care about actually losing weight, they are about looking like they’ve lost weight. One of the best ways to look leaner than you actually are is to put on some muscle. Besides, initial strength training positively correlates with virtually every health marker in existence. Initial strength training doesn’t take much time either, maybe two or three 30-45 minute sessions a week. Starting Strength or something similar is a good basic program to start with.
承认吧：人们并不是真正关心减肥，而是想要看起来像他们已经减肥了。一个看起来比你实际上更少脂肪的方法就是锻炼出一些肌肉。此外，初始强度训练和几乎所有健康指标呈正相关。初始强度的训练并不需要太多的时间，也许只需要每周两或三次30-45分钟的锻炼。开始锻炼力量或做其它类似的事情是很好的开始。
9.Use Caffeine
使用咖啡因
It’s the developed world’s drug of choice, and is also one of the few supplements that isn’t snake oil. Caffeine won’t raise your metabolic output to any notable degree, except within it’s initial week or so of use, but what it can do is suppress appetite. It also can increase your physiological and mental capacity.
它是发达国家的首选药物，也是不是骗人的“万灵药”的补充物之一。除了在最初的一周左右内的使用，咖啡因不会将你的新陈代谢输出增加到任何显著的程度，但它能做的是抑制食欲。它也能增加你的生理和心理能力。
Source: bigear.cn
