Name: 想減肥但又很懶嗎？教你不靠極端節食、不靠爆汗健身也能瘦的終極方法！ (The World’s Shortest Weight Loss Course)
Uploaded: 2025-11-23T21:01:20.000Z
Duration: 3 min 49 s

Here's the truth. There are only three stages to losing weight.

Get these right and you'll never need another diet again.

把這三個做好，你再也不需要其他飲食方法。

Step 1: Eat in a 15% calorie deficit with 18% of your calories coming from protein.

第一步：吃下 15% 的熱量赤字，並讓蛋白質佔總熱量的 18%。

Doesn't matter if it's calorie counting, intermittent fasting or Keto.

不管你是熱量計算、間歇性斷食、或生酮飲食。

Every method works only because it puts you in a deficit.

它們之所以有效，只是因為讓你進入熱量赤字。

Not by killing yourself at the gym; by walking.

不是把自己操死在健身房；是「多走路」。

Just add 1,000 steps a month until you're at 6 to 10,000 daily.

每個月多 1,000 步，直到每天達到 6,000～10,000 步。

Because structured exercise is only one fourth of the maximum metabolic burn you can get out of physical movement.

因為規律運動，只占你能消耗熱量的 1/4。

Neat the steps and mindless movements you do all day is triple that.

日常活動（走路、站立、無意識的小動作）則是它的三倍。

One workout won't undo 23 hours of sitting and sleeping.

一堂運動課，抵不了 23 小時的坐著與睡覺。

You have to stick with these two steps no matter how the scale fluctuates.

不管體重計如何變化，你都要持續前兩步。

If you can't, then your real enemy isn't food, it's your mind.

如果做不到，那你的敵人不是食物，而是你的大腦。

The root cause of this boils down to just three blockers.

1. Food is your answer to feeling better or to feel really great.

1. 食物是你安慰自己或讓自己覺得快樂的方式。

2. You have beliefs around what being thin could mean for you that you're not at terms with.

2. 你對「變瘦」的意義有埋在心裡的矛盾。

3. You don't have a vivid, compelling picture of why you're losing weight beyond the number on the scale or body in the mirror.

3. 你沒有一個比體重數字或鏡中身材更具體、更強烈的減肥理由。

解決它們，不然什麼都留不住。

Once you've nailed the foundation for at least three months straight, multiply your results with three upgrades.

當你連續至少三個月扎實做到地基，就能用三項升級倍增成果。

North Star is 80% Whole Foods, 20% fun, but it's a North Star.

目標是 80% 全食物、20% 自由享受，但這只是方向指標。

Cut one junk or sweet, hold it for three weeks, then layer the next.

先去掉一樣垃圾食物或甜食，撐三週，再疊下一個。

Find a movement you enjoy for 20 minutes a week.

找一種你喜歡的運動，每週 20 分鐘。

Short day hikes, dancing, pickleball, climbing, whatever.

短程健行、跳舞、匹克球、攀岩什麼都可以。

Nothing is more of a super drug for longevity and mental health than movement.

沒有任何東西比運動更像是「延壽與療癒大補丸」。

但目標要「低衝擊、中等強度」。

Protect your joints while you're still at over 30% body fat for women or over 20% for men.

在女性體脂超過 30%、或男性超過 20％期間，保護你的關節。

3. If you're not at 8 to 9 hours of sleep, up your sleep duration by 15 minutes every month until you get there.

第三：如果你沒有 8～9 小時睡眠，每個月多睡 15 分鐘直到達標。

Nothing is more of a super drug for fat loss, longevity and mental health than sleep.

沒有任何東西比睡眠更能改善減脂、壽命與心理健康。

Every three to four months, your progress will stall.

每 3～4 個月，你的結果會停住。

Break it by experimenting two to three weeks at a time with one lever.

透過兩到三週的試驗，調整一個變因來打破停滯。

Tweak calories, adjust carbs, up protein, test sensitivities, change workout type, or eat at maintenance.

調熱量、調碳水、拉高蛋白、測食物敏感、換訓練類型、或短暫回到維持熱量。

Plateaus aren't the end. They are the process.

停滯不是終點，是過程的一部分。

All work because they put you in a calorie deficit.

所有方法有效，只因讓你進入熱量赤字。

The difference is only in the lifestyle and skills they demand of you.

差別只是它們對生活方式與能力的要求不同。

So the question isn't whether any method works, it's whether it fits you where you're at right now.

所以問題不是某個方法行不行，而是它是否符合你現在的狀態。

But what about hormones or slow metabolism?

但如果是荷爾蒙或代謝差怎麼辦？

You're more sensitive to changes, but the physics don't change.

你可能對變化比較敏感，但物理定律不會變。

Nope, you don't need formal workouts for fat loss until 25% body fat for women, 15% for men.

不需要。在女性體脂 25%、男性 15% 以上之前，你根本不需要正式訓練來減脂。

It's not easy because the sweet spot for your body and lifestyle is unique to you and that's what makes it hard.

只是每個人的「身體 + 生活方式」甜蜜點都不同，這才讓它變難。

You need the self-awareness, patience and critical thinking to identify what fits you specifically.

你需要自我覺察、耐心，以及判斷力，找到屬於你的方法。

I've coached thousands of people to find their sweet spot and I can shortcut you to yours.

我已經帶過上千人找到自己的甜蜜點，我也能幫你更快找到。

If you want my help, click the link in the description and comments below to learn more about my program.

如果想讓我協助，點擊描述與留言中的連結了解我的課程。

Or if you want to DIY it, watch this video.

如果你想自己來，看看這支影片。

It breaks the three stages down per body fat stage with clear do's, don'ts and trade offs.

它會依照體脂階段拆解三個步驟，也給出明確要做、不該做，以及取捨。

So you don't do the right things at the wrong time.

這樣你就不會「時間點錯了做對的事」。

So you don't want to miss the step by step breakdown here.