Step 1: Change mindset
Change your mindset. Acknowledge that “eating whatever and whenever you want” often leaves you feel unpleasantly full and uncomfortable, which, in reality, is exactly what you don’t want.
第一步：改變心態
改變心態。知道“想吃什么就吃什么，什么時候想吃就吃”常會使你感到吃飽不舒服和心里上的難受，這實際上恰恰是你不想要的。

Tip:Acknowledge that you are in control of what you eat.
建議：知道你正在控制自己的飲食。

Step 2: Make a list
Make a list of the reasons you want to lose weight and keep the list with you. Read your list throughout the day, every day, to stay motivated.
第二步：立表
將你想要減肥的理由立表，并隨身攜帶。每天都要讀那張表，天天都要讀，來激勵自己。

Step 3: Plan meals
Plan your meals and snacks ahead of time. If you’ll be eating out or drinking alcohol, allow yourself to enjoy a small, predetermined portion of one of your favorite high-calorie treats so that you don’t feel deprived.
第三步：計劃飲食
提前計劃你的飯量和零食。如果你外出就餐或是喝酒，可以提前預定，吃一點你最喜歡的高熱量食物，這樣你就不會感到壓抑。

Step 4: Keep track of food intake
Write down everything you eat in a journal to keep yourself aware of and honest about your food intake.
第四步：了解食物攝入量
將你在旅程中吃的食物都寫下來，以便使自己清楚食物攝入量。

Step 5: Set goals
Set small, short-terms goals. When you meet them, feel good about yourself and reward yourself with a non-food related treat.
第五步：設定目標
設定小的，短期的目標。當你達到目標時，你會感覺很棒，可以用非食物類的待遇來回贈自己。

Tip:Focus on a realistic weekly weight loss of 1 to 2 pounds.
建議：關注每周能減1-2磅。

Step 6: Weigh yourself
Weigh yourself once a week at minimum, but realize that weighing yourself is only one way to track your progress. Before you know it, eating healthfully — and feeling good about it — will become second nature.
第六步：稱重
至少每周要量一下體重，但是要明白稱重只是一種檢測減肥進展的方法。在你知道結果之前，要健康飲食，并保持好的心態，這樣會習慣成自然。

Tip:The most craved food by women in the United States is chocolate.
建議：美國女孩最想吃的食物是巧克力。