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8. You gotta log.
This may sound difficult to those of you who hate to log stuff or who only do it for a couple days and then stop … but it's really not that hard once you get used to it. And if you use a very easy log (and one that's accountable — see next item), it's even easier. The reason you need to log is because most people underestimate the amount of calories they're taking in. They don't think the sweet drinks or the little snacks make any difference, but they really add up. Log everything that goes into your mouth, and you'll really see how much you're taking in. The act of logging makes you more aware, and that awareness, that mindfulness, is what allows you to eat less and be healthier.
8.寫減肥日志。
對于那些討厭寫日志，或者寫幾天就停下來的人來說，這一點聽起來很難——但只要你形成習慣，它就真的沒有那么痛苦。如果你用的是一個很簡單的日志軟件的話（而且還很有效的——看下一條），事情就更簡單了。之所以要記日志，是因為大多數人低估了他們攝入的卡路里的量。他們不知道甜飲料和小零嘴之間的區別，但實際上它們差很多。把你吃的每種東西都寫下來，你就會知道你到底吃了多少。記日志能讓你更明白，從而進一步讓你吃得更少、更健康。
9. Be accountable.
Perhaps the greatest motivator of all is allowing others to see your log. That's why I like using PeerTrainer, although other good logs (such as Fit Day, Spark People, Calorie Count, etc.) can also be used this way. Get a partner or a small group that monitors each other's logs, and you'll be very motivated to eat well and exercise.
9.讓別人來監督你。
也許最大的動力，就是讓別人看你的減肥日志。這也就是我用PeerTrainer這個軟件的原因，雖然別的軟件（像Fit Day，Spark People，Calorie Count等等）用著也不錯。找幾個減肥的伙伴，或者加入某個減肥小組，然后彼此互相監督，這樣你會有更大的動力去吃得更合理、鍛煉得更努力。
10. Find a workout partner.
This is accountability done right. A good workout partner is someone who wants to workout at the same time as you and do a similar workout, and someone whose company you enjoy. Why it works: if you set an appointment with a workout partner, you won't want to miss it. You'll make sure you're there, unlike when you work out by yourself — many people are very tempted just to cancel their workouts if they're a little tired or busy. Also, a workout partner makes the workout a little more fun, and that's always a good thing. If you get a workout partner, you will have a stress-free exercise plan that will compliment your healthy eating perfectly. Try for 3-5 workouts per week, giving yourself plenty of rest time after hard workouts.
10.找個人一起戰斗。
這一點被證明是很正確的。一個好的伙伴，應該是和你在同一時間做同一種鍛煉、而且你也愿意和他一起鍛煉的人。之所以有效，是因為你要是有一個伙伴一起鍛煉的話，你就不愿意爽約，一定會去鍛煉，這就不像你獨自鍛煉的時候，有時會偷懶——很多人在累了或者忙的時候，都會有取消鍛煉的沖動。而且，一個減肥的伙伴還能讓鍛煉變得有趣，這總是件好事（相比一個人鍛煉的枯燥來說）。要是有一個人和你一起鍛煉，你在鍛煉的時候就不會有壓力，再加上你健康的飲食，減肥的效果就會變得完美了。每周好好鍛煉3-5次，然后充分地休息。
11. Allow yourself to cheat.
A strict diet plan is a bad one. If you are severely restricting yourself, and you feel deprived of good foods, you won't last long. Trust me, I've tried it many times. Instead, relax a little bit, giving yourself a cheat meal or two each week, and allowing yourself to cheat a little on special occasions. It's still best if you can go for the healthier foods on special occasions, but don't be too strict.
11.偶爾自我欺騙一下。
一個條件苛刻的食譜不是一個好的食譜。如果你過度地約束自己，覺得所有的好吃的都不能吃了，那樣你的減肥也不會持久。相信我，我經歷過好多次這樣的事情了。相反，稍微放松一點兒，一周吃上一兩回好吃的東西，在一些特殊的場合自己騙一下自己。當然，在那些特殊的場合吃得健康點更好，但也別對你自己太苛刻。
12. Three-bite rule.
A great way to allow for cheats is the Three-bite rule … basically, if you want a sweet or some other sinful food, don't deny yourself … allow yourself a little indulgence, but just three bites. Allow yourself to enjoy the taste, eat slowly, then move on to healthier foods.
12.“三口法則”。
一個自己騙自己的方法，就是“三口法則”——基本意思就是，你要是想吃甜的，或者其它忌口的東西，那就吃——放縱一下自己，但是只能吃三口。享受它的味道，慢慢吃，然后去吃更健康的東西。
13. Forgive, and move on.
If you make a mistake, or cheat more than you should, don't just give up or beat yourself up. This kind of negative thinking is why people don't stay on diets for long. They binge and then go back to their unhealthy habits. Instead, just forgive yourself for any indulgences, and get back on your healthy eating plan. Look forward, not backward.
13.原諒自己，然后繼續。
要是你犯了個錯誤，或者放縱自己太厲害，千萬別放棄或者自責不已。正是這種消極的想法，讓人們不能長久地堅持節食。他們為此極度苦惱，然后恢復了原來不健康的飲食。不要這樣，原諒你這一次的放縱，然后繼續你的健康飲食計劃。凡事向前看，別向后看。
14. Get inspired.
Motivation is important … maybe the most important thing. Accountability (mentioned above) is the best motivator … but I'd put inspiration at a close second. Find others who are doing what you want to do, read success stories, read magazines and blogs and books, put up a motivational poster … whatever it takes to get inspired.
14.時刻激勵自己。
動力很重要——可以說是最重要的。讓別人監督（上面提到過）是最好的動力——但是我還是愿意自己激勵自己。找一個正在做你想要做的事的人，讀一讀成功的故事，看看雜志、博客或者書，貼一張寫著激勵的話的條子在墻上——總之，能激勵你自己的任何事都可以做。
