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【中英文】怎么能在3个月内改善健康？
2024/6/25 13:25:18 发表于153天前
How can I change my life in 3 months by eating healthy and exercising regularly?
怎样通过健康饮食和定期锻炼在三个月内改变自己的生活？
获得468.3k好评的回答@Nick Wolny：
I lost 110 pounds in my late teens and here are my thoughts:
快20岁时我减掉了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?
要不断实现小目标。你要假定目标会随着时间增长，而且你设定的起点要低。养成新习惯时前几周给自己时间让大脑适应。你愿意住在三个月就竣工的高楼里吗？
Here were some of my small changes that laid the groundwork for big results:
以下是我为了大转变打基础做出的一些小改变：
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瓶汽水减到2瓶，然后减到1瓶，最后不喝（这让我在4个月内从270磅减到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.
晚上睡眠时间延长到7.5小时，然后延长到8小时，最后到8.5小时，如有必要还可继续延长，1周只延长一次睡眠时间。
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——如果想节省开支鸡蛋是很好的选择，我5年每天早晨都吃相同的早餐：6个鸡蛋白，2个蛋黄和一些牛油果了还有蔬菜混在一起吃。你可以从网上找到很多类似食谱。
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.
我进行跑步这个有氧运动，因为锻炼效果容易衡量——这周我跑了多少圈，以后要加多少圈等等…无论你选择什么运动，都要注意最基本的是锻炼强度要按比例增加，以防受伤。
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.
从以上我分享的内容来看，小习惯会达到质的转变。最初会有点儿难，但相信我，随着时间的推移每周都会变得更容易一些。
上篇 【中英文】宠物为你做过最好的事
下篇 【中英文】这辈子让你思考最多的一句话
怎样通过健康饮食和定期锻炼在三个月内改变自己的生活？
获得468.3k好评的回答@Nick Wolny：
I lost 110 pounds in my late teens and here are my thoughts:
快20岁时我减掉了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?
要不断实现小目标。你要假定目标会随着时间增长，而且你设定的起点要低。养成新习惯时前几周给自己时间让大脑适应。你愿意住在三个月就竣工的高楼里吗？
Here were some of my small changes that laid the groundwork for big results:
以下是我为了大转变打基础做出的一些小改变：
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瓶汽水减到2瓶，然后减到1瓶，最后不喝（这让我在4个月内从270磅减到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.
晚上睡眠时间延长到7.5小时，然后延长到8小时，最后到8.5小时，如有必要还可继续延长，1周只延长一次睡眠时间。
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——如果想节省开支鸡蛋是很好的选择，我5年每天早晨都吃相同的早餐：6个鸡蛋白，2个蛋黄和一些牛油果了还有蔬菜混在一起吃。你可以从网上找到很多类似食谱。
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.
我进行跑步这个有氧运动，因为锻炼效果容易衡量——这周我跑了多少圈，以后要加多少圈等等…无论你选择什么运动，都要注意最基本的是锻炼强度要按比例增加，以防受伤。
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.
从以上我分享的内容来看，小习惯会达到质的转变。最初会有点儿难，但相信我，随着时间的推移每周都会变得更容易一些。
上篇 【中英文】宠物为你做过最好的事
下篇 【中英文】这辈子让你思考最多的一句话