Another 25% is good quality sleep, and the other 500% is actually doing what you said you would.

另外 25% 是高質量的睡眠，還有 500% 是說到做到。

Luckily, if you start a diet right now, there is a way, an easy way, to make it almost impossible to fail.

幸運的是，如果你現在開始節食，有一個方法，一個簡單的方法，讓你幾乎不可能失敗。

Step one is to get inspired.

第一步是激發靈感。

There's always a spark that makes you decide you want to change, and it's usually seeing someone else who's way more fit than you.

總會有一種火花讓你決定要改變，而這種火花通常是看到別人比你更合適。

Or seeing yourself in a picture.

或者在照片中看到自己。

Either way, inspiration is strong, but only ever lasts for a day, and then it's gone.

無論如何，靈感是強大的，但只能持續一天，然後就消失了。

So what you need next is a realistic goal that you can measure, as well as the time you need to achieve it by.

是以，你接下來需要的是一個可以衡量的現實目標，以及實現目標所需的時間。

For example, I'm going to lose five pounds by July 1st, and another five pounds by August 1st is something you can measure, and it even has a checkpoint to keep you motivated.

例如，我要在 7 月 1 日之前減掉 5 磅，在 8 月 1 日之前再減掉 5 磅，這是你可以衡量的，甚至還有一個檢查點來激勵你。

Then, the next thing you need is a detailed and realistic plan that will get you to your goal.

接下來，你需要的是一個詳細而現實的計劃，讓你實現自己的目標。

The plan might just be to replace your daily breakfast of milk, sugary granola, and a peanut butter jelly sandwich with instead a one-mile jog, followed by a bowl of 15 big strawberries and three boiled eggs.

你的計劃可能只是用一英里慢跑，然後吃一碗 15 個大草莓和三個煮雞蛋，來代替每天早餐中的牛奶、含糖燕麥片和花生醬果凍三明治。

Believe it or not, this one change is more than enough for you to lose multiple pounds of fat in just a few weeks.

信不信由你，這一個改變就足以讓你在短短几周內減掉好幾磅脂肪。

But having the plan is not enough.

但僅有計劃是不夠的。

You need to set everything up so that you can easily follow the plan.

你需要把一切都安排好，這樣你才能輕鬆地按照計劃行事。

You have to buy the strawberries and boil the eggs the night before, and get your running clothes ready so that when you wake up, the easiest thing to do is to just stick to the plan.

你必須在前一天晚上買好草莓，煮好雞蛋，準備好跑步服，這樣當你醒來時，最容易做的事情就是堅持計劃。

If you don't boil the eggs, and you keep buying peanut butter and grape jelly, and you keep putting them at the front of the fridge where it's the first thing you see, then that means you don't actually intend to stick to your diet.

如果你不煮雞蛋，一直買花生醬和葡萄果凍，一直把它們放在冰箱的最前面，讓你第一眼就能看到，那就說明你並不打算堅持你的飲食習慣。

You're just looking forward to that one day when you give in and make your high-calorie breakfast again.

你只是在期待有一天，你會再次屈服，做你的高熱量早餐。

If you want to make it easy to eat healthy, then make it hard to eat junk food.

如果你想讓吃得健康變得容易，那就讓吃垃圾食品變得困難。

Of course, that's easy to say, but no matter how much you try to avoid even looking at junk food, you need to expect that there will be hard times.

當然，說起來容易，但無論你如何努力避免甚至不看垃圾食品，你都需要預料到會有困難的時候。

Like when you accidentally trip and fall face-first into a booth at IHOP, you see that every item is over a thousand calories, and you get the temptation to say five of the most dangerous words in diet history.

就像你不小心絆了一跤，臉朝下摔在 IHOP 的包廂裡，看到每樣東西都超過一千卡路里，你就會忍不住說出減肥史上最危險的五個字。

You can pick from any of the following options.

您可以從以下任一選項中進行選擇。

A.

A.

One cheat meal won't hurt.

吃一頓 "作弊餐 "也無妨。

B.

B.

I'll actually start dieting tomorrow.

其實我明天就開始節食了。

C.

C.

I just won't eat later.

我只是以後不吃了。

Or D.

或 D。

Maybe I'll just start bulking.

也許我應該開始大吃大喝。

And it's times like this when you need willpower, which is the ability to tell yourself no.

這種時候，你就需要意志力，也就是告訴自己 "不 "的能力。

You can build up your willpower by anticipating all the excuses you're going to make and practicing saying no to all of them.

你可以通過預測自己會找的所有藉口，並練習對所有藉口說 "不"，來增強自己的意志力。

You can even practice walking away from bad choices, but keep in mind that willpower isn't infinite, so you can't always rely on it.

你甚至可以練習放棄錯誤的選擇，但要記住，意志力不是無限的，所以你不能總是依賴它。

You're better off just avoiding the temptation in the first place.

你最好從一開始就避免受到誘惑。

Finally, the real cheat code to motivation is doing something for so long that it becomes a habit.

最後，激勵的真正 "作弊碼 "是長期做一件事，使之成為一種習慣。

If you can get to the point where you wake up and automatically go outside for a jog, and you automatically reach for the strawberries and boiled eggs, then the plan becomes a hundred times easier to follow, and it will keep getting easier every day you do it.

如果你能做到一覺醒來就自動到戶外慢跑，自動拿起草莓和煮雞蛋，那麼這個計劃就會變得容易百倍，而且每天都會變得越來越容易。

Eventually, you might even start to like eating healthy and exercising.

最終，你甚至會開始喜歡上健康飲食和鍛鍊。

At which point, like for many other people, it's no longer a lifestyle choice, but instead your entire personality.

這時，就像許多其他人一樣，這不再是一種生活方式的選擇，而是你的整個個性。

And this is the ultimate goal.

這就是最終目標。

Anyway, let's move on to the basics of fat loss.

言歸正傳，我們來談談減脂的基礎知識。

There's no real accurate way to track it besides progress pictures and weighing yourself once a week.

除了拍進度照片和每週稱一次體重外，沒有真正準確的跟蹤方法。

For the progress pictures, just know that you won't see much change in the first few weeks, and maybe not even in the first few months, because your body first prioritizes losing fat from places that you probably can't see.

至於進度圖片，你只需知道，在最初幾周，甚至最初幾個月，你都不會看到太大的變化，因為你的身體會優先減掉你可能看不到的地方的脂肪。

But once you start seeing visual progress, it starts to become more and more noticeable very quickly.

但是，一旦你開始看到可視化的進步，它就會很快變得越來越明顯。

So to really measure your progress, you should weigh yourself maybe once every morning.

是以，為了真正衡量自己的進步，你應該每天早上稱一次體重。

Just know that it could fluctuate a lot based on water weight or the types of foods you eat, which means you might lose a pound of fat, but your weight might not change right away.

要知道，體重可能會根據水分重量或所吃食物的種類而有很大波動，這意味著你可能會減掉一磅脂肪，但體重可能不會馬上發生變化。

So instead of looking at your day-to-day progress, just look at your average week-to-week progress.

是以，與其看每天的進展，不如看每週的平均進展。

So you've probably heard that to lose fat over time, you have to eat less calories than you burn.

是以，你可能聽說過，要想長期減脂，你必須攝入比燃燒更少的熱量。

That means if your body burns 2,000 calories a day, then eating 1,700 calories a day will make you lose fat.

也就是說，如果你的身體每天燃燒 2000 卡路里，那麼每天吃 1700 卡路里就能讓你減掉脂肪。

That's because the body will use energy from fat and a teeny tiny bit of muscle to help cover the 300 calorie deficit.

這是因為身體會利用脂肪和少量肌肉來彌補 300 卡路里的能量不足。

And if you drop your calories even lower to 1,500 or even 1,200 a day, you'll lose fat more quickly, but at the expense of it being way more difficult for you to maintain.

如果你把熱量降到更低，每天 1,500 甚至 1,200 卡路里，你會更快地減掉脂肪，但代價是你更難維持。

The traditional, optimal way to figure out how many calories you should be eating is to use an online calorie calculator, activity level sedentary, YLI, and then eat around this number every day as a starting point to lose weight.

計算應攝入多少卡路里的傳統、最佳方法是使用在線卡路里計算器、活動水準久坐、永利國際，然後每天吃這個數字左右的食物作為減肥的起點。

But it's worth noting that this number can be way off since everyone has a different metabolism, and it can especially be off for people with hormonal problems.

但值得注意的是，由於每個人的新陳代謝情況不同，這個數字可能會有偏差，尤其是對於有荷爾蒙問題的人來說。

So the best way to know for sure is to start with this number and then see how your weight changes over the next few weeks.

是以，確定體重的最好方法就是先從這個數字開始，然後看看接下來幾周體重的變化情況。

If you find that each week your weight is not changing, then you need to lower your daily calories by another 200 to 300.

如果你發現每週體重都沒有變化，那麼你需要將每天的熱量再降低 200 到 300 卡路里。

And if you ever reach a point where you haven't lost any weight for at least a week, you'll either need to reduce your calories again, or you could also just add in some more exercise.

如果你的體重在至少一週內沒有任何下降，你就需要再次減少熱量，或者增加一些運動量。

Now for some people, this method works perfectly because in theory you can't go wrong with it.

現在，對有些人來說，這種方法非常有效，因為從理論上講，用這種方法不會出錯。

The only problem is you have to count exactly how many calories you eat per day.

唯一的問題是，你必須精確計算每天攝入多少卡路里。

Using nutrition labels, calorie counting apps, mental math, and also food scales which measure exactly how much of each food you're eating in grams.

使用營養標籤、卡路里計算應用程序、心算以及食物秤，準確測量每種食物的克重。

If you're American, you might not be familiar with the metric system, but you don't have to worry since the McDonald's menu already has calorie counts.

如果你是美國人，你可能不熟悉公制，但你不必擔心，因為麥當勞的菜單上已經有卡路里的計算。

Anyway, you can also just get away with roughly estimating your calories.

總之，你也可以只粗略估計卡路里。

But this only really works if you play it safe and round everything up like crazy.

但這隻有在你穩妥行事，瘋狂地把所有東西都四捨五入的情況下才能真正奏效。

If you think it's 300 calories, it's probably 500.

如果你認為是 300 卡路里，那很可能是 500 卡路里。

If you think it's 800 calories, it's probably a thousand.

如果你認為這是 800 卡路里，那很可能是 1000 卡路里。

And if you think it's too small to count, it's probably at least 50.

如果你覺得數不過來，那可能至少有 50 個。

So before we get into the method where you don't have to track anything at all, we need to talk about macronutrients.

是以，在我們討論完全不用追蹤任何東西的方法之前，我們需要先談談宏量營養素。

A lot of people want to know how much protein, carbs, and fat they should eat per day.

很多人都想知道每天應該吃多少蛋白質、碳水化合物和脂肪。

And to be honest, for most weight loss purposes, all you need to look at is calories and protein.

老實說，就大多數減肥目的而言，你只需關注卡路里和蛋白質。

You need a certain amount of protein, a certain amount of fats, and then you can fill in the rest of your calories with anything.

你需要一定量的蛋白質、一定量的脂肪，然後你可以用任何東西來填補其餘的熱量。

Just make sure for fats not to overeat stuff like oil, sauces, salad dressings, butter, nuts, and cheese.

只要確保脂肪不要吃得過多，比如油、醬汁、沙拉醬、黃油、堅果和奶酪。

Because even though these are healthy in moderate amounts, fats have nine calories per gram, which means one pack of trail mix has about three times the calories of a dying neutron star.

儘管適量攝入這些食物有益健康，但每克脂肪含有 9 卡路里熱量，這意味著一包混合食品的熱量是一顆瀕臨滅絕的中子星的三倍。

Also, if you've ever heard weight loss experts say that carbs cause weight gain, they're not talking about fruits and vegetables and fiber and whole grains.

另外，如果你聽過減肥專家說碳水化合物會導致體重增加，他們說的可不是水果、蔬菜、纖維和全穀物。

They're talking about refined, highly processed carbs that are usually very delicious and are stripped of most, if not all, of their nutrients when they're being processed, especially foods with lots of added sugars.

他們說的是精製的、高度加工的碳水化合物，這些碳水化合物通常非常美味，但在加工過程中被剝奪了大部分（如果不是全部）營養成分，尤其是添加了大量糖分的食品。

Here are some examples.

下面是一些例子。

You'll notice that this is basically the entire grocery store.

你會發現，這裡基本上就是整個雜貨店。

The problem with these is that they're unnaturally delicious, easy to overeat, they have lots of calories, and they just end up making you hungrier.

這些食物的問題在於，它們不自然地美味，容易讓人暴飲暴食，熱量很高，最後只會讓你更餓。

Of course, you can still have them every day, and you'll still lose weight if you're in a calorie deficit, which is why some people like to brag about how they can eat a family-sized box of Reese's Puffs every day and still lose weight.

當然，你也可以每天都吃，如果熱量不足，你還是會減肥，這就是為什麼有些人喜歡吹噓他們可以每天吃一盒家庭大小的里斯泡芙，而且還能減肥。

What they don't tell you is that they have an empty void in their stomach for 23 hours a day, their blood work comes back with just a giant crying emoji, and simply adding milk to their cereal takes them out of a calorie deficit, so they have to use water.

他們沒有告訴你的是，他們的胃裡每天有 23 個小時是空的，他們的血液檢查結果只是一個巨大的哭泣表情符號，在麥片里加牛奶就會使他們的卡路里不足，所以他們不得不用水。

And that brings us to the method of how to lose fat without counting calories.

這就引出瞭如何在不計算卡路里的情況下減脂的方法。

The number one trick is to just start slowly eating more minimally processed foods, avoiding junk, chips, sugary desserts, stuffed with lots of refined carbs, instead swapping that out for fruits, vegetables, lean dairy, lean protein, healthy fats, and whole grains.

首要的訣竅就是慢慢地開始吃更多經過最少加工的食物，避免吃垃圾食品、薯片、含糖甜點和大量精製碳水化合物，而是用水果、蔬菜、瘦乳製品、瘦蛋白質、健康脂肪和全穀物食品代替。

You'll find that these foods are so filling and nutritious that you can eat in a calorie deficit every single day without having to feel that hungry.

你會發現，這些食物既有飽腹感，又營養豐富，你可以每天都吃得熱量不足，而不會感到飢餓。

If you don't believe me, this is 200 calories of Oreos, and this is 200 calories of strawberries.

如果你不相信，這是 200 卡路里的奧利奧，這是 200 卡路里的草莓。

Another tip is to just stop snacking and only eat during meals.

另一個建議是停止吃零食，只在正餐時進食。

Most people snack on high-calorie, tasty junk food because they're bored, stressed, or thirsty, not because they're hungry.

大多數人吃高熱量、美味的垃圾食品零食是因為無聊、壓力大或口渴，而不是因為飢餓。

So cutting out snacks is actually one of the easiest things you can do, since the body doesn't really need them anyway, and over time, you'll just stop getting the urge to snack.

是以，少吃零食其實是最容易做到的事情之一，因為身體其實並不需要零食，久而久之，你就不會再想吃零食了。

Ideally, once this happens, you'll start to slowly develop a feeling of, I'm better than everyone else, which should be enough to keep you going till the end of your diet.

理想情況下，一旦出現這種情況，你就會開始慢慢產生一種 "我比別人都強 "的感覺，這種感覺足以讓你堅持到減肥結束。

But in case times get hard, here are some more tips.

但為了以防萬一，這裡還有一些小貼士。

Number one, start drinking lots of water.

第一，開始大量飲水。

Water is very filling, and half of the time when you're hungry, a quick drink of water will get rid of the feeling.

水的飽腹感很強，當你飢餓的時候，喝上一口水就能消除一半的飢餓感。

Just keep a big water bottle next to you, and you'll never forget.

只要在身邊放一個大水瓶，你就永遠不會忘記。

This will also prevent you from craving high-calorie drinks, like soda, juice, bubble tea, and milkshakes.

這樣還能防止你貪戀蘇打水、果汁、泡沫紅茶和奶昔等高熱量飲料。

Number two, if you keep saying, today doesn't count, the real diet starts tomorrow, then it'll never start.

第二，如果你一直說，今天不算數，真正的減肥從明天開始，那就永遠不會開始。

Number three, avoid liquid calories.

第三，避免液體熱量。

It's way easier to drink lots of calories in the form of sugary drinks than it is to eat them.

喝含糖飲料比吃東西更容易攝入大量卡路里。

Number four, low-fat shredded cheese, keto bread, cauliflower rice, egg whites, and even peanut butter powder are low-calorie swaps you can make.

第四，低脂奶酪絲、酮麵包、花椰菜米飯、蛋清，甚至花生醬粉都是你可以做的低熱量替代品。

Number five, you can make healthy meals like this and this.

第五，你可以做這樣和這樣的健康餐。

Tastes good with zero-calorie condiments, and spices, and sauces, and zero-calorie sweeteners.

配上零熱量的調味品、香料、醬料和零熱量的甜味劑，味道更佳。

But don't overuse them, because in general, the tastier your food is, the more cravings you'll get for tasty food.

但不要過度使用，因為一般來說，食物越美味，你對美味食物的渴望就越強烈。

Number six, use zero-calorie diet sodas to your advantage if you have sweet cravings.

第六，如果你想吃甜食，可以利用零卡路里的減肥汽水。

Number seven, these are some examples of high-volume, high-fiber foods that fill up your stomach, but are low-calorie.

第七，這些都是一些高容量、高纖維食物的例子，它們能填飽肚子，但熱量很低。

Number eight, eat around three to five meals a day, since it helps you avoid long periods of feeling hungry, and it's usually easy to fit into your lifestyle.

第八，每天吃三到五餐左右，因為這有助於避免長時間的飢餓感，而且通常很容易適應你的生活方式。

One big meal a day might also work, but people tend to give up on that diet very quickly.

每天吃一頓大餐可能也行得通，但人們往往很快就會放棄這種節食方法。

Number nine, save your biggest meals for times when you tend to get the hungriest.

第九，把大餐留到最餓的時候吃。

Number ten, many people find it easy to be in a calorie deficit when doing intermittent fasting.

第十，許多人發現在進行間歇性斷食時很容易出現卡路里不足。

It involves only giving yourself a 48-hour window to eat, and then not eating the rest of the day.

這包括只給自己 48 小時的進食時間，然後其餘時間都不吃東西。

It might sound hard, but just know that when you don't eat, you won't just be constantly hungry.

這聽起來可能很難，但你要知道，當你不吃東西時，你不會只是一直處於飢餓狀態。

Hunger comes and goes in waves.

飢餓來得快，去得也快。

So if you just wait a little bit, the hunger goes away.

所以，只要再等一會兒，飢餓感就會消失。

Number 11, eat more protein, because protein makes you feel satisfied, and you also burn about 20 calories just to digest 100 calories of protein.

第 11 項，多吃蛋白質，因為蛋白質會讓你感到滿足，而且消化 100 卡路里的蛋白質也會消耗約 20 卡路里的熱量。

Number 12, speaking of protein, protein powder is good, but it's processed, and it's a powder that you drink, so it's not really as filling as other protein sources.

第 12 項，說到蛋白質，蛋白粉是好東西，但它是經過加工的，是一種可以喝的粉末，所以它的飽腹感不如其他蛋白質來源。

But if you need it to meet your protein requirements, then drink it with water.

但如果您需要它來滿足蛋白質需求，那就兌水喝。

Number 13, if you want to, try black coffee or tea, since caffeine slightly boosts your metabolism, and slightly suppresses your appetite.

第 13 項，如果你想的話，可以試試黑咖啡或茶，因為咖啡因能輕微促進新陳代謝，輕微抑制食慾。

Number 14, use smaller plates, smaller bowls, and smaller portion sizes, because it tricks you into feeling full quickly.

第 14 條，使用小盤子、小碗和小份量的食物，因為這會讓你很快產生飽腹感。

Number 15, if you mess up, don't take it as an excuse to start eating tons of junk food, because even though messing up wasn't part of the plan, giving up was never part of the plan.

第 15 條，如果你搞砸了，不要以此為藉口開始大吃垃圾食品，因為即使搞砸不是計劃的一部分，放棄也從來不是計劃的一部分。

Now on to exercise.

現在開始鍛鍊。

It burns some calories, it improves your health, and once you experience what it really takes to burn 200 calories, you're probably less likely to pop open a 200 calorie bag of chips.

它能燃燒一些卡路里，改善你的健康，而且一旦你體驗到燃燒 200 卡路里的真正代價，你可能就不太可能再打開一袋 200 卡路里的薯片了。

So here are some tips.

是以，這裡有一些提示。

Number one, lift weights.

第一，舉重。

This will not only increase your metabolism, but it will burn calories, and it helps you build muscle.

這不僅能提高你的新陳代謝，還能燃燒卡路里，幫助你鍛鍊肌肉。

You can use this website to get ideas for exercises.

您可以通過這個網站獲得鍛鍊的想法。

Number two, walk more.

第二，多走路。

Getting at least 10,000 steps a day is basically a cheat code for burning extra calories and losing fat.

每天至少走 10,000 步基本上就是燃燒額外卡路里和減少脂肪的作弊碼。

Number three, do more cardio.

第三，多做有氧運動。

While diet is more important than exercise for losing fat, cardio will make it easier.

對於減脂來說，飲食比運動更重要，但有氧運動會讓減脂變得更容易。

If you find it boring, you can try high intensity interval training, or if you like, you can do circuit style workouts, which you can find lots of on YouTube.

如果你覺得枯燥乏味，你可以嘗試高強度間歇訓練，或者如果你喜歡，你可以進行循環式訓練，你可以在 YouTube 上找到很多這樣的訓練。

Some gym bros like to claim that 15 minute YouTube workouts don't work, but remember that they watch hour-long videos of other people working out.

有些健身房的兄弟喜歡聲稱 15 分鐘的 YouTube 健身視頻不起作用，但請記住，他們看的是其他人長達一小時的健身視頻。

Number four, be less sedentary.

第四，減少久坐。

Not many people talk about this because it's hard to explain, but getting up and moving around and just doing stuff throughout the day burns way more calories than you would think.

沒有多少人談論這個問題，因為這很難解釋，但站起來走動走動，一整天做一些事情，消耗的卡路里比你想象的要多得多。

This includes activities that you don't normally think of as exercise, like taking the stairs, cleaning your house, pressure washing your driveway, cooking, fidgeting, standing, walking around, carrying groceries, and touching grass.

這包括您通常不認為是鍛鍊的活動，如走樓梯、打掃房間、高壓清洗車道、做飯、坐立不安、站立、走動、搬運雜物和觸摸草地。

Basically anything except sitting or rotting in bed.

除了坐著或爛在床上，基本上什麼都能做。

Lastly, a fat loss tip that everyone thinks doesn't apply to them is to get good quality sleep.

最後，每個人都認為對自己不適用的減脂竅門是保持良好的睡眠品質。

Sleep regulates your hormones, and when it comes to fat loss, these hormones pretty much determine everything.

睡眠能調節人的荷爾蒙，而說到減脂，這些荷爾蒙幾乎決定了一切。

Now, you might be thinking, well, I don't have to worry about that.

現在，你可能會想，那我就不用擔心了。

I already get good sleep.

我已經睡得很好了。

Anyway, please donate and subscribe to fund the next video.

無論如何，請捐款和訂閱，為下一個視頻提供資金。