This is a really embarrassing post, but whatever.

    I found Colin's diet contest thingy sometime when I was reading about Rails, 9rules and37signals, I'm not sure what led me there but I thought this should make a refreshing post to my blog.

    To keep it short, I used to weight 125 kg when I was friggin' 16! That's a whole 275 pounds. It was completely absurd. I'm 187 cm tall, that's 6′ 1.6″， so 125 kg wasn't right at all.

    8 months later, I'm 87 kg, jumping like a monkey, happy like there's no tomorrow.

    So what did I do? Now, you have to understand that I'm neither a professional trainer nor am I a doctor, so you probably shouldn't take this too seriously, especially not when its life-threatening or something. Here are a few tips and conclusions from my experience:

    * If you want to lose weight start now! Not next week, not tomorrow, but right now. Throw away that tasty candy, get rid of all greasy food, and go out jogging.

    * Special diets never work. EVER. If you lose your weight by following a diet, you'll gain it back in just a few months. You need to eat, your body needs every type of food, from healthy vegetables to fat slobby hamburgers from time to time.

    * Eat properly. Get rid of your snacks and in-between-meals pleasures. Have three meals a day, make the last one bread and sugar-free.

    * Breakfast is the most essential meal, make sure you have it. It has to have everything, meat, milk, bread, vegetables and if you really feel like it you can have some sweets.

    * Don't believe the myths of no-juice, no-fruit, non-fat diet cheatsheets. You can eat all you want, as long as it's on breakfast. By the end of the day, your body simply burns and gets rid of the excess.

    * Try not to lose more than 1 kg per week. Excessive weight loss can be damaging, and you end up gaining more eventually.

    * Exercise, exercise, exercise. I can't stress it enough. The basic idea is to burn a tiny bit more calories than what you consume. Once you start, get rid of the scales and start tracking your progress with a mirror. You wanna look good after all, don't you?

    * Mass weight adds up to fat weight, remember that. When you start to exercise you lose lots of weight, but then you stop at a point where you can't lose any more. That's mass. If you're exercising properly you'll end up gaining moreweight, but that's good weight.

    * Heavy-lifting and body building shape a figure, but they don't help you burn fat. 20-30 minutes of daily cardio （or sex） do. That's how you can get those tight abs, burn fat.

    * Though I lost weight by doing body building, I used to do three out of four sets with light weights, the fourth set was extra heavy just to make me feel good （see point below）.

    * Make sure you're happy, even if it's on the expense of your diet. If that means you just have to have that snickers in the morning, then by all means do it. If you start getting depressed, you'll never lose weight, you'll end up eating more.

    * Passion is a like a snowball, once you start working out you'll start liking it, automatically eating less, and your body will choose the food for you so follow your cravings.

    * Don't worry, you look fabulous.

    原文链接：http://www.yeeyan.com/articles/view/casimodo/32620/dz

    贴出这个实在有些难为情，但管不了那么多了。

    有时候我在读《Rails》、《9rules》和《37signals》之类的书时，发现了Colin的《diet contest thingy》。我不太确定是什么使我取得今天的进步的，但我觉得应该为我的博客贴个新贴了。

    长话短说，在我那可恶的16岁时，我的体重有125公斤！那足足有250斤。这真是糟糕透了。我身高1米87,即6英尺1.6英寸，所以125公斤的体重太糟了。

    八个月后，我体重87公斤，能像猴子那样的上窜下跳了，此乐绵绵无绝期。

    那么我是如何做到的呢？现在，你必须明白我既非专业教练亦非医生，因此你也许别太信任我的方法了，尤其是在出现性命之忧或其他状况的时候。在此我根据自己的经验总结了一些窍门和结论：

    * 要减肥，就从现在开始！不是下周，不是明天，就是现在。扔掉好吃的糖果，撇下油腻的食品，出去慢跑。

    * 特殊的节食没有作用。会一度有用。如果靠节食来减肥，那么仅仅几个月后就会反弹。你需要进食，你的身体需要各种类型的食物：从健康的蔬菜到偶尔吃吃的油腻粗制的汉堡包。

    * 正确饮食。戒掉零食和每顿饭之间的朵颐之欢。一日三餐，最后一餐是面包且无糖。

    * 早餐是最重要的一顿，一定要确保去吃。必须要有所有东西：肉、牛奶、面包、蔬菜，如果你真的想吃一些甜点，那就来一点。

    * 不要迷信那些无果汁、无水果和无脂肪的节食速查表的神话。只要是在早餐中，你可以吃得无所拘束。在每天结束之前，你的身体就会把过量摄取的东西燃烧掉。

    * 试着每周减重不超过1公斤。过度减重有害，最终会引起反弹。

    * 运动，运动，再运动。对此我强调得不能再强调了。基本想法就是：燃烧掉比你摄取的卡路里数稍多一点的热量。一旦你开始这么做了，丢下体重计，开始对着镜子观察你的进展。你终究会看起来很棒的，不是吗？

    * 实重说明了脂肪重量，请牢记。当你开始运动后，你会减掉很多体重，但然后你的体重会停留在某一点上，你无法再减了。这就是实重。That's mass.如果你正确地运动，你最终会增加一些超重，但这是有益的重量。

    * 力量训练和健身法能够塑造身材，但却无助于燃烧脂肪。而每天20-30分钟的有氧运动（或性交）则有助于燃烧脂肪。 这就是你如何获得坚实的腹肌的方法--燃烧脂肪。

    * 虽然我是通过健身法来减肥的，但我曾做四组力量训练，前三组的重量轻，第四组要重--这只不过是让自己感觉帮一些罢了（见下一条）.

    * 确保你很快乐，甚至以节食为代价。这就是说，你只有在早上才可以窃喜，此后就必须竭尽全力地去让自己开心。如果你开始变得消沉沮丧，那么你是无法减肥的，最终会吃得更多。

    * 激情如同雪球，一旦你开始有些成就感，就会不断喜欢去做，你会自觉地少吃，你的身体将会为你选择食物。因此，跟着你的期望走。

    * 别担心，你会创造奇迹的。