Quora精選：怎么能在3個月內改善健康？

How can I change my life in 3 months by eating healthy and exercising regularly?怎樣通過健康飲食和定期鍛煉在三個月內改變自己的生活？

 

獲得468.3k好評的回答@Nick Wolny：

I lost 110 pounds in my late teens and here are my thoughts:快20歲時我減掉了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?要不斷實現(xiàn)小目標。你要假定目標會隨著時間增長，而且你設定的起點要低。養(yǎng)成新習慣時前幾周給自己時間讓大腦適應。你愿意住在三個月就竣工的高樓里嗎？Here were some of my small changes that laid the groundwork for big results:以下是我為了大轉變打基礎做出的一些小改變：●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瓶汽水減到2瓶，然后減到1瓶，最后不喝（這讓我在4個月內從270磅減到240磅）?！馯p your evening sleep to 7.5 hours, then 8, then 8.5, and more if needed. Only up the number once a week.●晚上睡眠時間延長到7.5小時，然后延長到8小時，最后到8.5小時，如有必要還可繼續(xù)延長，1周只延長一次睡眠時間?！馞ood - 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——如果想節(jié)省開支雞蛋是很好的選擇，我5年每天早晨都吃相同的早餐：6個雞蛋白，2個蛋黃和一些牛油果了還有蔬菜混在一起吃。你可以從網上找到很多類似食譜?！馡 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.●我進行跑步這個有氧運動，因為鍛煉效果容易衡量——這周我跑了多少圈，以后要加多少圈等等…無論你選擇什么運動，都要注意最基本的是鍛煉強度要按比例增加，以防受傷。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.從以上我分享的內容來看，小習慣會達到質的轉變。最初會有點兒難，但相信我，隨著時間的推移每周都會變得更容易一些。

 

（翻譯：菲菲）

(來源:滬江)