12个成功减重超过50磅的人告诉你怎样减肥

We asked members of the BuzzFeed Community to tell us their stories of lifestyle transformation and how they did it. We got tons of stories, about getting sober, about taking up exercise, about giving up soda and fast food, about getting into therapy. Many of the stories we got were about people who set out to lose weight for a variety of reasons — some for health reasons, others who wanted to keep up with their kids, and others who wanted to fit into their favorite clothes or change their appearance. Here are the best tips from 12 people who made a sustainable lifestyle change that resulted in a 50-pound (or greater) weight loss.

我们询问了一些BuzzFeed用户来，让他们分享自己改变生活方式的故事以及他们是如何做到的。我们获得了大量的故事，其中包括不醉酒、开始锻炼、放弃碳酸饮料和快餐以及接受治疗。我们所听到的许多故事都是人们因为各种原因开始减肥——有些是出于健康原因，有些人希望可以和他们的孩子与时俱进，还有一些希望通过减肥来让自己可以穿上喜欢的衣服或者改变自己的外貌。下面这12个人通过改变生活方式成功减重至少50磅，这里是他们给出的一些最好的建议。

1. Make healthy changes one at a time and build on each one.

一步一步做出健康的转变并且以此累计

I started walking home from work, a 3.5mile walk. I did this for six months and then started eating healthy: I cut out all sugar, all processed foods, and then a year into walking home three to five days a week I hired a personal trainer and started lifting weights and doing circuit training (weights, push-ups, squats, etc.) and interval training (sprints).

一开始，我选择从家里步行到公司，一次大概需要步行3.5英里。我步行六个月后开始了健康的饮食：我停止摄入任何糖分和加工食品，然后在坚持了一年每周步行3-5天后，我雇佣了一个私人教练并且开始举重和一些循环锻炼（举重、俯卧撑、下蹲等等），也进行一些间歇训练（比如短跑)。

Take it slow in the beginning: Build a routine into your schedule that you can commit to. I stopped buying my bus pass home so I had to walk home. Once you have a routine you can try building upon it — add in healthy food or start lifting weights. Keep changing it up and adding in new challenges to push yourself.—Signe Heffernan (lost 126 pounds in about two years)

开始需要慢慢来：在你的日程表里设立一个你可以完成的日常安排。我选择不再购买公交票回家，因此我只能步行。一旦你有了一个日常安排，你就可以选择再叠加一个，比如开始健康饮食或是开始举重锻炼。你需要通过不断改变自己和不断增加新的挑战来推动自己。——西格·纳霍夫曼（两年内减肥126磅）

2. Take advice but follow your gut.

采纳建议，但更要追随你的直觉

There are so many 'experts' out there in the health and fitness industry. It is imperative that you do research and try different workouts and meal plans. What I have found is that every single person is different, and we all react and benefit from certain things in a different way. Having said that, keep in mind that no one knows your body more than yourself — and not everyone on the internet is an expert.—Hunter Montgomery, 28 (lost 105 pounds in a year)

在健康健身行业有太多太多的“专家”，你很有必要研究以及尝试不同的锻炼和饮食计划。我发现每个人都是独一无二的，对于一些特定的事情，我们的反应和获益的途径也不同。我这么说，是希望你要记住没有人比你更清楚自己的体质，不要以为在互联网上的每个人都是专家。——亨特·蒙哥马利，28岁（一年内减肥105英镑）

Find your niche, and own it.

找到最适合自己的方法并且尝试吧。

3. If cardio sucks, find something else that you love.

如果你不擅长有氧运动，那就找一些其他你喜欢做的事情

The biggest revelation I've had is that cardio sucks. Cardio REALLY sucks when you are 275 pounds; it makes you feel really bad about yourself. A friend introduced me to strength training and I fell in love with it. It was doable at my heaviest weight and I realized I was kind of strong. I would do cardio a few times a week but it was lifting that kept me coming back to the gym. Then in October, I found boxing. I had built up just enough endurance and strength that it was really fun

我获得的最大启示就是我做有氧运动很糟糕。当你有275磅重时，你做有氧运动的确会非常糟糕，因为那会让你自我感觉非常差。一个朋友介绍力量训练给我，而且我发现我本人也非常喜欢这种运动。我接受的力量训练是我最重体重的两倍这让我意识到自己是非常强壮的。我也会在一周之内做几次有氧运动，但让我真正回到健身房的是举重。在十月份的时候，我发现了拳击这项运动。由于我已经有了足够的耐力和力量，因此这项运动对我来说非常有趣。

I box three days a week and strength train the other three. Cardio is much easier now at 175 pounds and I'm hoping to do my first 5K this summer! —Olivia Sullivan, 28 (lost 100 pounds in one year)

我一周三天学习拳击，另外三天进行力量训练。有氧运动对于体重175磅的我来说就容易多了，并且我希望今年夏天我可以进行自己的首个5000米跑。——奥利维亚·沙利文，28岁（一年内减肥100磅）

4. If you're self-conscious about working out in a gym, try some gym-free activities until you build up your confidence.

如果你对在健身房锻炼感到不安，先尝试一些健身房没有的锻炼来增加你的信心吧

I started with walking for as long as I could (about 15 minutes) then started Aqua Fit classes when I had lost 15 pounds. I continued with Aqua Fit classes four times per week for nine months until I felt ready to conquer the gym. I never thought that I would be 'that girl' who lives to work out but here I am. I go to the gym at least five times per week where I do cardio and strength training. —Diana Noesgaard (lost 90 pounds in 15 months)

最开始的时候，我尽可能的多走路（大概15分钟），然后在减了15磅之后，我开始参加Aqua健身课程。在坚持每周参加四次Aqua健身课程九个月之后，我觉得自己可以去征服健身房了。我从没想过自己可以成为在那里锻炼的那种女孩，但我的确做到了。我一周至少去五次健身房，在那里做有氧运动和力量练习。——戴安娜·纳斯盖尔德（15个月减肥90磅）

5. You might cry your way through a workout. Just know that your next workout will be easier.

也许锻炼过程会让你流泪，但你要知道下一次会容易得多

I'll never ever forget my first workout. I cried, I would like to say I teared up but I cried, pretty hard and it was in my work's gym and random coworkers looked at me and tried to avoid eye contact. At one point during the workout I sat down and thought, I can give up right now…or I can suck it up because next time I do this workout it won’t be as hard. So I sucked it up and I decided that giving up was too easy.

我永远也不会忘记我的第一次锻炼，我哭了。虽然我更想说是眼泪涌了上来，但我确实哭了，在我锻炼的健身房里哭得相当伤心。那些一起锻炼的人看到我都尽量避免和我进行眼神交流。在锻炼中的某一时刻我曾坐下来思考，我可以现在就放弃或者继续坚持。如果我选择后者那么下一次锻炼我就不会再觉得这么艰难了。最后我还是坚持了下来，而且我认为放弃对我来说太容易了。

My favourite quote [is]'the difference between falling and failing is whether or not you decide to get back up.'I realized that no matter how hard everything was if I just continued to get back up it would be easier every day. —Jackie Kankam (lost 70 pounds over two years)

我最喜欢的引言是“失败和失重的差别在于你是否决定坚持”我意识到不管事情有多么艰难只要你每天选择继续坚持下去，一切都会变得容易。——杰姬·砍克姆（两年内减肥了70英镑）

6. Don't go on a diet. Go on a journey to change your lifestyle.

要通过一段过程而不是节食来改变你的生活方式。

The challenging part of my journey is the complete lifestyle overhaul. It's not a diet, it's not an exercise, and it's definitely not a pill, it's an entire lifestyle change. There's been so many times where I wish I could go back and sit on my couch eating an entire pizza, a bucket of wings, and what have you. But I don’t because I know what I’m working towards, and I don't want to go back to the person who I was. —Gurinder Pabla (lost 70 pounds in three years)

对我来说，整个过程中最困难的一部分是完完全全改变生活方式。对于我来说那既不是节食也不是锻炼，当然也不是药片，而是对整体生活方式的改变。我曾数度希望自己可以回到过去，坐在我的躺椅上吃整个披萨和一桶鸡翅以及任何我想吃的。但是我没有这么做，因为我知道自己努力是为了什么，我并不想回到过去的那个自己。——古琳达·保拉（三年内减肥70磅）

7. Find a community that will support you and cheer you on.

找到一个会支持和鼓舞你的团体

Surround yourself with the most supportive people possible. I was lucky enough to have my girlfriend at the time (now my wife) by my side supporting me the entire way. She has been running next to me throughout our entire relationship, and cheered me on while I raced. My parents were also there every step of the way checking in with me on my progress and cheering me on when I completed my first marathon. My best friends all supported me throughout the entire experience, with one of my friends even trying to complete what I was doing for just a month.

尽量把自己置身于最支持你的人之中。我十分有幸在那个时候得到我女朋友（现在的妻子）对我的一路支持。在这一整段过程中，她一直都在我身边陪伴着我，并且在我比赛的时候为我鼓舞打气。我的父母在每个阶段都陪伴着我，与我一同记录自己的进步，并且在我完成人生第一个马拉松时为我欢呼。在这整个经历中我的好朋友一直支持着我，我的一个朋友甚至试着坚持一个月和我做一样的锻炼。

The support of the running community provides such a great running environment you don't have to be a marathoner to run with them. They are accepting of every level. I've created great friendship with guys I ran with at the store. —Zachary Rieger (lost 52 pounds in a year)

来自跑步团体的支持给我提供了一种适于跑步的环境，让我知道自己不必成为马拉松运动员才能和他们一起跑步。他们可以接受你的任何水平。我与那些和我在商店一起跑的人建立了深厚的友谊。——圣扎迦利·里格尔（一年内减肥52磅）

8. Identify your unhealthy habits and educate yourself on how to change them.

意识到自己的不健康习惯并且告诉自己如何慢慢改变

It took one and a half years to lose the 100 pounds, but the journey continues even to this day. Food was my drug, particularly sugar. The fight still continues.

我花了一年半的时间减掉了100磅，时至今日我依然在坚持。食物对我来说是毒药，尤其是糖。这场战斗依然在继续。

I started to educate myself on nutrition. Mostly calories. I looked at macro and micro nutrition later on, as I started to really build muscle.

我首先给自己灌输关于营养方面的知识，最多的就是关于卡路里的。在我意识到宏观和微观营养之后，我开始了真正的肌肉锻炼。

The temptation of food, especially sugar, has always been the toughest part of my journey. You overcome it by not keeping it around the house and by not going out to eat much. I prepare all my meals ahead of time and only buy nutritious food. —Timothy Reed (lost 100 pounds in 18 months)

食物的诱惑，尤其是糖，一直是我整个过程中最艰难的一部分。我通过不在家里存放糖和外出不吃糖的方式来克服这个困难。我事先会准备好自己所有的食物，而且只会买营养物。——蒂莫西·里德（18个月减肥100磅）

9. Figure out what psychological blocks stand between you and changing your life.

找到你的心里障碍所在，改变你的生活

I started going to counseling for my generalized anxiety disorder and once I did that a lot of the fears I had about losing weight started going away. It sounds weird to say that losing weight scared me but it did. The thought of possible failure scared me a lot. But letting go of all that and dealing with my day to day anxiety made a huge difference. —Vanessa Nelson (lost 70 pounds in five months)

首先，我就自己的广泛性交流障碍进行咨询，一旦这么做了之后，我对于减肥的恐惧就慢慢消失了。减肥让我感到害怕，这听上去很奇怪但的确如此。那种可能会失败的感觉让我十分恐惧。但是在我释放一切并且解决每日的焦虑问题之后，我的生活发生了巨大的改变。——凡妮莎·纳尔逊（五个月减肥70磅）

10. Sign up for a race with a friend.

与你的朋友比赛

I was weighing in at 240, was always tired and ready to get my body back. I set a goal, I wanted to run a 5K, but two months before the 5K I was still a couch potato. I mentioned to my coworker that I was running the Color Run and she said she would do it with me. By lunchtime she was all signed up and I think I said, ‘Shit just got real!’ We started running at the beach after work.

我过去有240磅，我常常感到疲惫并且希望自己的体重恢复正常。我定了一个目标，我希望自己可以跑5000米，而在能跑5000米之前的两个月我还是一个懒虫。我向我的朋友提议要去参加“彩色跑”，她表示她会和我一起参加。在午饭时她与我进行了约定。那时我说“竟然来真的”。于是我们开始在下班后到海滩边跑步。

That first couple weeks I couldn't run more than one min at a time. Little by little I started being able to run whole stretches between lifeguard towers. She motivated me not only to push myself but to relax a little. That Color Run was the turning point. I think I saw a glimpse of what could be. —Jenn Flores (lost 60 pounds in about 16 months)

前几周我几乎不能一次跑一分钟以上。渐渐的，我能在警卫塔之间跑完全程。她不但鼓励我努力，更让我学会放松。那次彩色跑是个转折点，因为那一次我仿佛看到了自己的未来。——詹·弗洛雷斯（16个月减肥60磅）

11. Celebrate every single victory — no matter how small — and reward yourself.

庆祝任何一个微不足道的成功并自我奖励

When I first started my journey I would lose five to 10 pounds a week! That started to slow down and some weeks I would lose one to two pounds. Many weeks were even just a pound. I still felt excited about every weigh-in because I was still making progress.[/en

]当我一开始减肥时，我每周可以减5-10磅！然后减少的磅数开始渐渐变少，有几周我只减了1-2磅，还有好几周我都只减了一磅。虽然如此，我仍然对每一次减肥成功感到兴奋，因为每一次我都在进步。

From the very beginning I thought about how I would reward myself when I reached certain milestones. Every time I met a goal I would buy a new outfit or shoes. —Athina Garza (lost 185 pounds over two and a half years)

一开始我想过当我取得里程碑式的进步时我会如何奖励我自己。每一次我达成一个目标，就会给自己买一套新的装备或是一双新鞋子。——雅典娜·加尔萨（两年半减肥185磅）

12. Know that life might interfere with your weight loss; take setbacks in stride.

要知道生活也许会阻碍你减肥，从容面对挫折

During law school I continued to battle with my weight, having good success until a viral infection forced me to take steroids due to incredible debilitating joint pain and swelling. I gained 70 pounds in just a few months during my third year of law school.It took about six months to beat the virus but I got off the steroids and started working on my weight again I lost the 70 pounds, plus 50-plus more, and have now lost 123 pounds total. —Kelly Geistler (lost more than 123 pounds in about a year)

在法学院我坚持与体重做斗争，我取得了巨大的成功，直到一次病毒感染让我由于不得不服用胆固醇来缓解一些剧烈的关节疼痛和肿胀。在法学院的第三年里，我在几个月内就增重70磅。我花了六个月战胜病魔并且重新减肥，我减了70磅，后来又减了50磅，现在我一共减了123磅。——凯里·盖斯特（在一年内减肥123磅）