减肥不易，保持身材更不容易，有一个棒棒的身体，才能健康快乐地成长呀!今天和大家分享一些保持身材的秘诀，快行动起来呀!

　　Exercising

　　1、 Start walking, jogging or cycling.

　　Come up with a daily walking, jogging or cycling routine that fits with your schedule. For example, walk or bike to work/school. If you jog you should jog at least a kilometer to keep the fat off, but it is very important to pace yourself.

　　制定适合自己的每日计划，走路、慢跑或骑自行车。走路或者骑车去上班/上学。如果你慢跑是为了减肥，至少要慢跑1千米，而且控制节奏是很重要的。

　　2、Exercise at home

　　Push-ups(俯卧撑).

　　Sit-ups(仰卧起坐).

　　Yoga(瑜伽).

　　3、 Exercise in the gym

　　Utilize the machines for cardio and weights, but be careful and never use a weight that is too heavy.

　　使用器械做有氧运动和举重，但要小心，重量不要太重。

　　Learn strength training and muscle toning techniques from an instructor or professional.

　　向教练或专业人员学习力量训练和肌肉塑身的技巧。

　　4、 Join a local sport team

　　Dodgeball(躲避球)

　　Softball(垒球)

　　Basketball(篮球)

　　Ultimate frisbee(飞盘)

　　Maintaining a Balanced Diet

　　1、 Get rid of any junk food.

　　High in sugar : Donuts, cakes, cookies, pudding, canned and dried fruits, and sodas.

　　高糖食品：甜甜圈、蛋糕、饼干、布丁、罐装果干以及苏打水。

　　High in fat: Processed meats, butter, cheese and animal fats.

　　高脂肪食品：肉制品、黄油、奶酪以及动物脂肪。

　　High in cholesterol: Egg yolk, fried foods and mayonnaise.

　　高胆固醇食品：蛋黄、油炸食品以及蛋黄酱。

　　2、 Eat healthy.

　　Fresh fruits and vegetables(新鲜水果和蔬菜)

　　Grains(谷物)

　　Foods high in protein(高蛋白质食品)

　　Foods high in fiber(高纤维食品)

　　3、Understand the difference between complex and simple carbohydrates.

　　Examples of simple carbohydrates: Sugars, syrups, jams and candy.

　　简单碳水化合物：白砂糖、糖水、果酱以及糖果。

　　Examples of complex carbohydrates: Whole grain foods and vegetables.

　　复杂的碳水化合物：所有的谷物食品和蔬菜。

　　4、 Drink a lot of water

　　The amount of water you should drink relies on how much you weigh. To calculate how much water you should be drinking, take your weight and multiply it by 67% (2/3).

　　你的饮水量与你体重有关。你的饮水量为你体重的2/3。

　　If you are exercising, you will need to increase your amount of water intake to replenish what you are sweating out.

　　如果你在锻炼，那么你需要增加饮水量以补充出汗流失的水分

　　Gaining Willpower and Motivation

　　1、 Stick to your plan.

　　Stick to a daily or every other day plan. If you have a routine that you follow, it is much easier to stick to than just assuming you will get to exercise or you will get to eat a healthy meal.

　　坚持每天或者隔天锻炼。如果你设定了固定的锻炼时间，你会发现这样更容易坚持锻炼计划，比只是设想着“要开始锻炼了，要开始健康饮食了”，要容易得多。

　　2、 Don't let others bring you down.

　　If you are at the gym and are using small weights, don't let the person next you using giant weights intimidate you. Just know that you are working at your pace and that it is just perfect for you. If you continue with your regimen, you can achieve whatever goal you have set.

　　如果你在健身房，正在进行小重量锻炼，不要被周围用大重量训练的人吓到。要知道，你在以你自己的步调锻炼，这对你来说刚刚好。如果你坚持自己的养生之道，你就能达到任何你预设的目标。

　　3、 See if others want to join you.

　　Good people to ask are family members, co-workers or classmates, neighbors (if you have a good relationship with them already) or local friends.

　　最合适的人是家人、同事、同学、邻居(如果你和他们关系足够好)或者当地的朋友

　　4、 Treat yourself.

　　Set goals for yourself and when you have reached those goals you earn a reward.

　　制定目标，完成目标后，奖励自己。

　　5、 Have belief in yourself.

　　Motivate yourself by wanting to continue on this path of fitness and health. You want to feel good, you want to look good, you want to be healthy... and you absolutely can!

　　用保持身材和健康来激励自己，如果你想看起来不错，如果你想健康，那你一定可以做到!