改變，要慢慢來(lái)！誰(shuí)愿意住在三個(gè)月就竣工的高樓里?

快20歲時(shí)我減掉了110磅，以下是我的想法：

Implement small changes consistently. Assume your results will increase with time, and expect a slow start. Give yourself space for mental dissonance the first few weeks while you implement this new habit. Would you want to live in a high-rise that was built in three months?

要不斷實(shí)現(xiàn)小目標(biāo)。你要假定目標(biāo)會(huì)隨著時(shí)間增長(zhǎng)，而且你設(shè)定的起點(diǎn)要低。養(yǎng)成新習(xí)慣時(shí)前幾周給自己時(shí)間讓大腦適應(yīng)。你愿意住在三個(gè)月就竣工的高樓里嗎?

Here were some of my small changes that laid the groundwork for big results:

以下是我為了大轉(zhuǎn)變打基礎(chǔ)做出的一些小改變：

●Cut from three sodas a day to two, then one, then zero. (This took me from 270 pounds to 240 over about four months.)

●一天3瓶汽水減到2瓶，然后減到1瓶，最后到不喝(這讓我在4個(gè)月內(nèi)從270磅減到240磅)。

●Up your evening sleep to 7.5 hours, then 8, then 8.5, and more if needed. Only up the number once a week.

●晚上睡眠時(shí)間延長(zhǎng)到7.5小時(shí)，然后延長(zhǎng)到8小時(shí)，最后到8.5小時(shí)，如果有必要還可繼續(xù)延長(zhǎng)，1周只延長(zhǎng)一次睡眠時(shí)間。

●Food - Eggs are amazing if you're looking for a budget save. I've eaten the same breakfast every morning for five years: 6 whites and 2 yolks with some avocado and veggies, all scrambled together. You can find TONS of stuff like this on the internet.

●食物——如果想節(jié)省開(kāi)支，雞蛋是很好的選擇，5年了，我每天早晨都吃相同的早餐：6個(gè)雞蛋白，2個(gè)蛋黃和一些牛油果了還有蔬菜混在一起吃。你可以從網(wǎng)上找到很多類似食譜。

●I used running for cardio because it was easy to measure - how many laps I did this week, how much to add in in the future, etc... whatever you decide to do, know the basics for scaling up so you don't run into injury.

●我選擇跑步這項(xiàng)有氧運(yùn)動(dòng)，因?yàn)殄憻捫Ч菀缀饬?mdash;—這周我跑了多少圈，以后要加多少圈等等…無(wú)論你選擇什么運(yùn)動(dòng)，都要注意最基本的是鍛煉強(qiáng)度要按比例增加，以防受傷。

From what I shared, it sounds like implementing habits will generate the biggest change. It will be challenging at first, trust me, but each week gets easier with time.

從以上我分享的內(nèi)容來(lái)看，小習(xí)慣會(huì)達(dá)到質(zhì)的轉(zhuǎn)變。最初會(huì)有點(diǎn)兒難，但相信我，隨著時(shí)間的推移每周都會(huì)變得更容易一些。