一名網(wǎng)友的改變之路，值得借鑒

I used to work 9 - 5, get home, watch tv, order in, stay up late, wake up tired, rinse and repeat.

我以前的工作是朝九晚五，回到家，看電視，定外賣，熬夜，早上醒來很疲憊，如此惡性循環(huán)。

When I got engaged, I knew that the pictures from our wedding day would be the ones we showed our children years from now and I did not want that image to be what it was I saw in the mirror. I knew I had some work to do (and bless my wife, she encouraged me to be healthier and start walking).

訂婚以后我知道多年以后我們會(huì)給孩子看婚禮當(dāng)天的照片，我不想到那時(shí)孩子們看到的是我現(xiàn)在在鏡子里看到的樣子，我知道自己有事做了(還要感謝我妻子，是她鼓勵(lì)我要更健康并開始散步的)。

So what was the one small life change that improved my health? I set up rules. I set up two rules specifically:

那么我改善健康的生活小改變是什么呢?我設(shè)定規(guī)則。我具體制定了兩條規(guī)則：

1.No matter what, you are going for a walk today.

1.無論什么情況，當(dāng)天都要去散步。

2.No drinking or eating out during the week.

2.一周不出去喝酒或吃飯。

Regarding the first rule, rain or shine, morning or night, I was going to go outside and walk around the neighborhood. Sure there were days where I meant to go but didn’t, and days where something came up and I couldn’t find the hour or two I needed to hit my goal. But by setting that goal to walk every day, I ended up walking around 22–25 days a month.

說到第一條規(guī)則，無論下雨或晴天、早上或晚上，我都會(huì)出去到周圍散散步。當(dāng)然有些天我本打算散步但沒去，還有時(shí)有事了抽不出一兩個(gè)小時(shí)完成當(dāng)天的散步目標(biāo)。但通過每天設(shè)定散步目標(biāo)，最終一個(gè)月我走了大約22–25天。

Regarding the second rule, I enjoy drinking socially. So I defined the week as Monday through Friday day. Those 4.5 days I was going to eat healthy. Make my own breakfast daily, prep lunches for the work week, and cook my own food at home.

說到第二條，我喜歡跟朋友出去喝酒，所以我規(guī)定的“一周”指的是周一到周五，這4天半我的飲食很健康，每天自己做早餐，準(zhǔn)備好周一到周五的午餐，在家自己做晚飯。

Then come Friday night, I could go out and have a few beers with my buddies, or stay in and share a bottle of wine with my fiancee, and I would go out to eat on Saturdays and Sundays, basically all rules were off for about 56 hours.

然后就到周五晚上了，我會(huì)出去和哥們兒喝點(diǎn)啤酒，或者在家和未婚妻喝一瓶紅酒，周六周日晚上出去吃，這56個(gè)小時(shí)基本把所有規(guī)則都拋諸腦后了。

While this probably slowed my progress down significantly, I found it incredibly easy to stick to. And since I still stuck to my daily walks, they helped as a reminder to rein in my weekend consumption just a little bit and as my walking progressed, so too did my calorie deficits (at least during the week).

雖然這可能嚴(yán)重減緩了我改善健康的速度，但我發(fā)現(xiàn)堅(jiān)持起來簡直太容易了。我每天仍堅(jiān)持散步，也有助于提醒我稍微控制一下周末的飲食。散步還在繼續(xù)，體內(nèi)熱量也在繼續(xù)減少(至少周一到周五是這樣)。

The end result was a daily calorie deficit of about 1,500 calories during the week and a gain of about 500 - 1,000 calories on the weekends. That worked out to about a pound and a half of weight lost per week.

最終結(jié)果是周一至周五每天減少約1,500卡熱量，周末又增加500 - 1,000卡，算下來每周減掉了約一磅半的體重。