1) No liquid calories (with the exception of a post-workout drink).

1．戒热量饮料(体育锻练后例外)

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

戒掉所有的果汁，苏打水，和运动员饮料。如果你在试图减肥，那么饮料糖份是你最坏的食物。

You must also limit your alcohol intake - especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jack and Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

你必须限量饮酒，特别注意在酒里加料，则它就成为双料热量炸弹。“杰克和焦炭”超过200 卡路里(其中100来自酒，100来自加料)

2) No fast food.

2．戒快餐

Do not eat at fast food restaurants. Even if you choose what youthink is healthy, remember this:

不要在快餐店用餐。即使你选择你认为是健康的食物，也必须记住：

Fast food restaurants are all about profit.

快餐店是一切为了赢利。

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor -especially the protein.

为了赢利而给你廉价的，速成的，易煮的的食物，食物成分，特别是蛋白质量差。

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just politically-correct opinion. If it’s fast food, it’s poor food.

可能你读到过，你能够 在快餐店选择到健康食物。但是，你要知道那只是策略上正确观点。是快餐食物，就是坏食物。

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green,half-pink tomato is “barely” healthy eating.

到饼摊店抓一块鸡肉夹的白馒头里，加一段莴苣菜和半生半熟番茄才是健康用餐。

The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That’s the truth.

策略上不正确的事实是：吃健康的食物要花费时间和精力。你得做计划，购买，不要烧煮。还要花时间洗菜，切肉，和烧煮。这是事实。

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

请相信，这样做好的食物比快餐好得多了，而且健康食物将让你变得更加机灵敏捷。

Make one small improvement to your nutrition everyday for the rest of your life.

为你以后的生活作一个日常营养小改革吧。

3) Eat more fruits and vegetables.

3．多吃水果和蔬菜

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

如果你每天2次食水果蔬菜，那么到周末该上升到第每天4次。如果你每天5次已经觉得了不起了，那么你还得番一番(坚持2到3星期后争取达到每天10次)

Stick with fiber-rich fruits and vegetables - organic if possible.

做到纤维素丰富水果蔬菜不离口-----可能的话定额食用。

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

4．.每天吃10 盎司杏仁或者胡桃(上午吃一半，下午再吃一半)

Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts.

大多果仁是用油炸的(返胖的可能根源)，因此要坚持食用天然的或者干烘的果仁。

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

这小小果仁不仅不会使人发胖，而是滋补并且助你减肥。

5) Be consistent with your workouts.

5．减肥与体育锻练同步

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

要明白体育锻练是有效而实际的。为了便于你锻练，要坚持紊动训练热量消耗锻练

It doesn’t matter if you train in the morning before or after breakfast, or at t before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the details, just train consistently.

无论什么时间锻练都行。早晨，早餐后，晚饭前后，下午1点钟当月亮与土星并棑那些日子都可以锻练，不要担心那些细节，只管始终如一地锻练吧。