Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. - Mark Twain

    习惯就是习惯，谁也不能将其扔出窗外，只能一步一步地引它下楼。 ---马克。吐温

    Let's be honest: Losing weight isn't the easiest thing in the world. All our best intentions end up doing nothing.

    老实说，减肥绝不是世界上最容易的事。我们最好的愿望（减肥成功）往往都会落空。

    And I've tried just about every diet plan out there, from the various low-carb diets to Weight Watchers （which isn't bad, actually） to the Abs Diet to Slim Fast to low-calorie to low-fat and more. I've tried a bunch of exercise programs too, believe me.

    我也试过基本上所有的节食计划，从各种低碳计划、减肥中心的计划（实际上它的效果还行）,到Abs节食手册、快瘦，再到低热量的、低脂的等等等等，我都试过。我还上过各种减肥锻炼课，真的上过。

    My weight-loss efforts these last couple of years have been hit-and-miss, as I've struggled to find something that works for me. Recently, I think I've been hitting upon some pretty simple concepts that really work, for me at least.

    几年来，我减肥的努力总是毫无成果，我也曾费尽心力去寻找一种适合我的减肥方法。最近，我想我终于领悟到了一些减肥的基本观念，虽然它们都很简单，但至少在我身上是有效的。

    You might have read the Zen Habits Meal Plan, which is actually a pretty good plan. But let me take some of those concepts and simplify them a little more, for some （almost） easy ways to beat your weight-loss struggles. These are mostly the same concepts, but I'm reporting what has been working for me as I experiment with the meal plan.

    也许你看过《Zen Habits食谱》--它确实是一本不错的书。但我还是想用我领悟到的观念把它简化一下，这样能让你在减肥的时候少做些挣扎。这些观念大多是相似的，但是我会用我亲身体验这个食谱的感受，来说明一下它们都是怎么样在我身上起作用的。

    Let me be honest again: even with the concepts below, weight loss isn't going to be easy. But at least these tools will make it a little easier, a little simpler, and they really do work.

    不过还是有句忠告：就算是知道了下面这些观念，你的减肥之路也不会变得多轻松。但至少了解这些可以让这个过程变得轻松一点点、简单一点点，更何况它们真的是很有效。

    I've lost 15 pounds in the last few months, which isn't rapid weight loss but is actually a very healthy rate of loss. I recommend gradual weight loss for everyone. At the rate I'm going, you can lose 50 pounds a year. I don't need to lose 50 pounds anymore （I did at one time, but only have about 20 pounds to go）, but after I lose the rest of the unwanted bodyfat, I'm going to focus more on building a little muscle （something I'm actually doing now but it's not my main focus）.

    过去几个月里，我一共减了15磅，减得不算快，但是确实不会伤身体。我希望所有人都能循序渐进地减肥。以我减肥的速度，你一年里能减掉50磅。我现在是没有必要再减50磅了（以前倒是真的有过，不过那个时候再减20磅就可以了）,不过当我把多余的肥肉减掉以后，我就会去更多地去锻炼我的肌肉（这是我现在正在做的，但绝不是我的主要工作）.liuxuepaper.com