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，最后到不喝(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，如果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，5年了，我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.

●我选择跑步这项有氧运动，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。