本文原作者：Michaela Ballmann，美國著名減肥專家。
Losing weight tops the New Year's Resolution chart year after year, and polls show that most Americans would like to lose weight. Though millions of people are spending time, money and energy towards this goal, weight loss seems elusive.
年復一年，減肥成為美國人新年決心的首要目標。
民意調查顯示，大多數美國人都希望減肥。儘管數以百萬計的人花費時間、金錢和精力來實現這個目標，但減肥似乎遙不可及。
Here is my hunch on why you aren’t losing weight.
以下我對你未能減肥成功的直覺判斷。
You don’t realize how many calories you are eating.忽略食物的卡路里。
Calories are sneaky. They hide in foods that are marketed as “healthy” or “diet” foods and they find their way into your body without you realizing it. Many people underestimate the amount of calories they eat in a day, and overestimate the amount of calories they burn exercising. They even overestimate the amount they need to eat to create a calorie deficit. Hidden sources of calories for you may be beverages; snacks (a.k.a. mini-meals); pre- or post- workout shakes, bars, or smoothies; or condiments. You may want to take one weekday and one weekend day to journal your food intake to see just how much food you really are eating (and drinking).
卡路里是卑鄙的。
它們隱藏在市場上標榜為“健康”或“減肥”食品的食物中，不知不覺地進入你的身體。
許多人低估了他們每天攝入的熱量，而高估了他們通過鍛鍊消耗的熱量。
飲料可能是你熱量的潛在來源;零食(又名小餐);鍛鍊前或後的奶昔、小吃、果汁或調味品。
你可以用一個工作日和一個週末的時間來記錄你的食物攝入量，看看你到底吃了(喝了)多少食物。
Your exercise routine needs some tweaking.鍛鍊方式太單一。
Our bodies like consistency, but they also like variety. If you have been doing the same exercise routine since you graduated from college, it might be time to switch things up. Cross training works wonders for the body because you use different muscles, challenge yourself, and prevent that frustrating weight plateau. High Intensity Interval Training (HIIT) can also be a great option for calorie-burning. Using the acronym FITT can help guide you to vary and increase the Frequency, Intensity, Time (Duration) and Type of exercise.
我們的身體喜歡一致性，但它們也喜歡多樣性。
如果你從大學畢業後一直在做同樣的鍛鍊，也許是時候改變一下了。
交叉訓練對身體有神奇的作用，因為你使用不同的肌肉，挑戰自己，防止令人沮喪的體重平臺。
高強度間歇訓練也是燃燒卡路里的一個很好的選擇。使用FITT可以幫助你改變和增加鍛鍊的頻率、強度、時間(持續時間)和類型。
You eat out regularly.你經常在外面吃飯。
Eating out often means extra calories because of the portion sizes, habit of cleaning your plate, extra fat and salt used in preparation, and the view that this meal is “special” so you choose foods that you normally wouldn’t prepare at home. It can be hard to get the recommended amount of non-starchy vegetables when restaurant meals are usually carbohydrate- and protein-heavy. That naturally results in a more calorie-dense meal overall compared to what you can make at home. Reduce the number of meals outside your home to two per week and you’ll find that you’re not just losing weight but saving money too!
外出就餐通常意味著額外的卡路里——份量大小不同，清洗盤子的習慣，準備時使用的額外脂肪和鹽等等。
而且，你會認為這頓飯是“特殊的”，所以你選擇的食物通常不是平常家裡吃的。
餐館裡的食物通常是高碳水和高脂肪，非澱粉類蔬菜的量則往往不足。
與你在家做的相比，一不小心熱量就飈了。
試試看，每週最多在外面吃兩頓，你會發現你不僅在減肥，而且還在省錢。
You have trouble saying “No.”你很難說“不”。
"No" is a muscle that, for many of us, is weak and limp. For our "No" voice to grow strong, we need to practice. When you are offered food (especially the calorie- and sugar-laden food that people usually like to share), practice saying, "No, thank you." Put aside the worries about hurting their feelings or whatever thoughts usually lead you to accept the donuts, candy or 500-calorie coffee beverage. This is your body. You have the right to say no. And, by saying no, you’ll be saying "Yes!" to your health.
對我們許多人來說，很難說“不”的。
為了讓我們“不”的聲音變得更強烈，我們需要練習。
當別人給你食物(尤其是人們通常喜歡分享的高熱量和高糖分的食物)時，嘗試說“不，謝謝”。
不要擔心傷害他們的感情或任何讓你接受甜甜圈、糖果或500卡路里咖啡飲料的想法。
這是你的身體。你有權說不。
而且，當你說“不”，你就是在對你的健康說：“是”。
Your emotions are hungry.你的情緒是飢餓的。
Whether you realize it or not, you may be eating for reasons other than hunger. Common hunger impostors are anxiety, boredom, stress, fatigue and habit. Don’t underestimate the power of these little gremlins demanding to be fed. Slow down, relax and tune it to figure out what your body is asking for. Most of the time, the answer won’t be food but rather rest, connection, fun and loving care. Take time to reflect on the different factors that may be thwarting your weight loss goals and what steps you can take to create a lifestyle that promotes your health and wellbeing.
不管你是否意識到，你吃東西可能不是因為飢餓。
飢餓感是一個騙子，他可能是由焦慮、無聊、壓力、疲勞和習慣偽裝而成。不要低估這些小妖精催促你進食的渴望。
學會慢下來，放鬆，調整，找出你的身體真正需要什麼。
大多數時候，答案不是食物，而是休息、溝通、樂趣和關愛。
當你真正想減肥，你需要花點時間來思考；
思考哪些因素可能會阻礙你的減肥目標，思考你可以採取什麼步驟；
來創造一種可以促進你的健康和幸福的生活方式。
拜託上面5個不良習慣，你完全可以減肥成功。
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