Step 1: Change mindset
Change your mindset. Acknowledge that “eating whatever and whenever you want” often leaves you feel unpleasantly full and uncomfortable, which, in reality, is exactly what you don’t want.
第一步：改变心态
改变心态。知道“想吃什么就吃什么，什么时候想吃就吃”常会使你感到吃饱不舒服和心里上的难受，这实际上恰恰是你不想要的。

Tip:Acknowledge that you are in control of what you eat.
建议：知道你正在控制自己的饮食。

Step 2: Make a list
Make a list of the reasons you want to lose weight and keep the list with you. Read your list throughout the day, every day, to stay motivated.
第二步：立表
将你想要减肥的理由立表，并随身携带。每天都要读那张表，天天都要读，来激励自己。

Step 3: Plan meals
Plan your meals and snacks ahead of time. If you’ll be eating out or drinking alcohol, allow yourself to enjoy a small, predetermined portion of one of your favorite high-calorie treats so that you don’t feel deprived.
第三步：计划饮食
提前计划你的饭量和零食。如果你外出就餐或是喝酒，可以提前预定，吃一点你最喜欢的高热量食物，这样你就不会感到压抑。

Step 4: Keep track of food intake
Write down everything you eat in a journal to keep yourself aware of and honest about your food intake.
第四步：了解食物摄入量
将你在旅程中吃的食物都写下来，以便使自己清楚食物摄入量。

Step 5: Set goals
Set small, short-terms goals. When you meet them, feel good about yourself and reward yourself with a non-food related treat.
第五步：设定目标
设定小的，短期的目标。当你达到目标时，你会感觉很棒，可以用非食物类的待遇来回赠自己。

Tip:Focus on a realistic weekly weight loss of 1 to 2 pounds.
建议：关注每周能减1-2磅。

Step 6: Weigh yourself
Weigh yourself once a week at minimum, but realize that weighing yourself is only one way to track your progress. Before you know it, eating healthfully — and feeling good about it — will become second nature.
第六步：称重
至少每周要量一下体重，但是要明白称重只是一种检测减肥进展的方法。在你知道结果之前，要健康饮食，并保持好的心态，这样会习惯成自然。

Tip:The most craved food by women in the United States is chocolate.
建议：美国女孩最想吃的食物是巧克力。