My Personal Fat-Loss Plan BY LEO BABAUTA 译文BY刘安娜160802
前言：
里奥·巴伯塔出品过很多畅销书，前几天读过的《少的力量》就是其中一本，从中按图索骥找到的他的博客——禅习惯（Zenhabits），页面非常简洁，每周更新一篇文章，版权公开，我计划不定时将这些文章翻译过来。欢迎讨论。PS本文配图均来自网络，非原作者配图。
正文：
I think I’m not the only one among us who wants to lose fat. I’m embarking on a 2-month fat-loss plan, and I thought I’d share it with you in case you’re interested.
我想我不是唯一一个想减肥的人，我制作了一个两个月的减肥计划，你们也许会感兴趣，所以我来分享一下。
Some background: when I started this blog, almost 10 years ago, I was overweight but had already made a lot of progress in losing that weight. Changing my diet to a healthier, vegetable-based diet was a big part of it, and learning to exercise regularly was another. And learning not to overeat so much was also pretty huge.
背景介绍：我大概十年前开创这个博客（禅习惯），那时尽管我已经减了不少，但还是超重。将饮食改为更健康的，多吃蔬菜的食谱非常重要，学会定期运动也很关键，还有学会不要暴饮暴食也是重点的一步。
I lost 70 lbs. at one point (almost 32 kg, for you non-Americans), and all was great.However, I wasn’t that strong, so I started lifting weights. That helped me gain some of the weight back. Lately, I decided to intentionally eat more to gain more muscle, and it worked … except I also gained some fat. That was expected, and it’s not a problem. Now I’m going to try to lose most of that fat.
我一度减了70磅（非美国单位也即32公斤），一切都棒极了。然而，我不是很强壮，所以我开始举重。那帮我长了一些体重。最近，我决定有意识的多吃以长肌肉，这办法起作用了……不过我也长了一些脂肪。意料之中，不算什么问题。现在我准备试着减掉大部分脂肪。
Finally, I should say that I’m not anti-fat. I prefer to be lean, because it helps me run better and move better, but having some fat on my body isn’t a big problem. I don’t think anyone should feel bad about having fat on their body, though I understand that feeling. In the end, it’s about moving towards a healthier lifestyle, and figuring out what works for you.
最后，我想说我并不是反对脂肪。我更喜欢精瘦的身材，因为那有助于我更好的跑步和活动，但是身体里有一些脂肪也没什么大不了的。尽管我能理解这种感觉，但我认为任何人都不应该觉得身体里含脂肪而感觉不好。归根结底，需要向一种更健康的生活方式靠拢，找到最适合你的。
This planis what works for me.这计划就很适合我。
Here’s the plan:这计划如下：
I eat a calorie deficit.
You can’t lose fat if you’re not in an energy deficit. So I first calculate my Total Daily Energy Expenditure (TDEE), then subtract 500 calories. I suggest you start by subtracting 250 calories, and then adjust downward if that isn’t too hard or if you’re not losing enough fat after a few weeks. For me, I know that 500 calories is a good number for me.
我执行低卡路里食谱。
如果不处于能量亏空是不可能减肥的。所以我首先测量了我的每日能量消耗总量（英文测试地址点这里），然后减去500卡路里。我建议你从扣掉250卡路里开始，如果感觉不难，或者几周后效果不明显，再多减点。对我来说，500卡路里正合适。
I plan out my daily diet.
Some people don’t like to eat the same thing every day, and don’t like to plan. I know I work best if I just figure out an eating plan and stick to it, without having to think about it every day. So I create a spreadsheet, and figure out how much I’m going to eat on training days and rest days (more calories on training days, though this isn’t absolutely necessary for everyone). I eat the same thing for breakfast every day, and eat the same thing for lunch and dinner. I don’t count greenveggies in my spreadsheet, though I eat a lot of them. As many of you know, Ialso eat a completely vegan diet, and really love this way of eating.
我计划好每日食谱。
一些人不喜欢每天吃一样的东西，也不喜欢做计划。而我呢，如果能找到一个食谱，照这个吃，不用每天想吃什么的时候，我工作状态最佳。所以我打开一张电子表，计算出训练日和休息日需要吃多少（训练日要摄入更多卡路里，不过不是每个人都必须这么做）我每天三餐都吃同样的东西，尽管计算表里没算蔬菜的量，但我吃特多蔬菜。你们大多数人也知道，我也吃全素餐，我真心热爱素食。
I lift weights.
If you want to lose mostly fat, and not a lot of muscle, it’s essential that you do strength training. You probably won’t gain a lot of muscle on a calorie deficit (unless you’re new to strength training), but the idea is to retain the muscle you already have. For me, that means a simple plan: threefull-body workouts a week, focusing on just a handful of key lifts (squats,deadlifts, bench press, bent-over barbell rows, weighted chinups). See the planat the bottom of my spreadsheet. I try to add weight or reps to each liftevery workout, so I’m progressing each week.
我举重。
如果你们想减掉脂肪而不是大量肌肉，就必须做力量训练。低卡饮食不会让你长很多肌肉（除非你是力量训练新手），重点是保住现有的肌肉。对我而言，有个简单的计划：每周三次全身锻炼，关注一部分关键位置的锻炼（深蹲、硬拉、卧推、俯身杠铃划船、负重引体向上）。可以在我的表格下方看到这个计划（可能是外网链接，表格给了地址但并不能打开），每次锻炼我都尝试增加重量，因此我每周都在进步。
I keep protein high.
I’ve found that eating a good amount of protein helps you retain muscle while you’re on a calorie deficit. So I eat about 150 g of protein a day, which isn’t as ridiculously high as bodybuilders often go, but is good enough for my purposes (it’s about 1 g of protein per lb. of lean body mass). To do this, I eat seitan, which is a goodsource of vegan protein, along with PlantFusion protein powder and soymilk.
我摄入高蛋白。
我发现在执行低卡饮食时摄入高蛋白将有助于保住肌肉。所以我每天摄入150克蛋白，不像某些健美人士摄入奇高，但对我的目标来说足够了（大概是精瘦的身材一磅对应一克蛋白）。为了做到这个，我吃面筋，它含有大量植物蛋白，也吃蛋白粉和喝豆浆。
I also go running,just for health and fun, and let myself eat out about once a week or so just so I’m not crazy strict on myself. If I’m hungry in between these meals, I’ll eatan apple or have some tea, and that helps tide me over.
我也跑步，只是为了健康和快乐，这允许我一周左右吃一顿好的，免得我对自己太严格要崩溃。如果我在两餐中饿了，就吃个苹果或者喝点茶，帮我度过难关。
So I eat the same thing every day, which is a caloric deficit with high protein, and lift weights three times a week. That’s about it! I didn’t invent any of this(lots of it I got from Dick Talens), but it seems to work for me. I hope this was helpful to some of you.
所以我每天吃相同的东西，它们富含蛋白质、低卡路里，我每周举重三次。就是这样！这些不是我发明的（大部分来自dick talens网站），但它似乎对我有用。我希望这对你们中的一些人也管用。
总结：
我也很喜欢简单的食谱，我觉得每天三顿变换要吃的东西非常麻烦。以画出兔斯基系列出名的王卯卯曾经说她可以一个月只吃白切鸡+酱油+米饭（如果我没记错的话），我觉得这大概也是她能摆脱日常琐事思考，从而腾出时间大量画画的好办法。
计算每天的卡路里并扣掉500的做法也非常聪明，当然也可以使用薄荷APP，告诉它你的身高体重，你计划多久减掉多少斤，它也会直接为你算出来你每天应该摄入多少卡路里，也会给你推荐食谱，当然我也觉得他们的食谱很麻烦，从来没用过。核心是保证每天摄入的卡路里不超标，饮食结构合理，至于吃的是黄瓜还是白菜，并不是很重要。
由于我目前的目标只是减脂，所以不太注重增肌方面，因此不会特别输入蛋白质，不过我每天吃很多豆腐来代替肉。也吃很多蔬菜，不是水煮白菜那种，用很少的油炒出来，或者直接蒸出来放一点盐或者酱调味。运动方面也没有加入力量训练，只有每天早上会做50 – 100个各种花式卷腹，特意买的6磅重哑铃每天在角落哭泣。
本文生词&词组（使用必应词典）：
1. Seitan：面筋，具有的弹性与肉十分相似，与豆腐和天贝(tempeh)常在东南亚料理中被拿来替代肉。也常被素食健身者用来代替肉，大概有150卡路里，没有脂肪，没有钠，含有9克碳水化合物，27克蛋白质。
2. Deficit：赤字；逆差；亏损；不足额；网络释义：亏空；财政赤字；短缺；
3. Tide over：帮…度过难关，网络释义：渡过；克服；使度过。
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