2022-7-20 #How can I stay fit without going to a gym?不去健身房如何保持身材？
As someone who has never touched the gym in my life, here are some of my tips on how I keep my figure! Obviously these will not work for everyone, but this is what has kept my weight consistent, as someone who gains and losses weight very easily.
作为一个从不去健身房的人，这里是一些如何保持身材的小秘诀。显示，保持身形的方式不会是每个人都适用的，但是这些确实是我如何保持身形的办法。
Drink TONS of water, and if possible, try to find a tea that you enjoy and implement it into your diet. I personally always have a cup of tea with around 3PM, and when I’m about to go to bed.
喝水。如果可能的话，找到一款你喜欢的茶饮，下午喝一杯，睡觉前喝一杯。
Don’t eat until you’re full, eat until you’re not hungry anymore. There’s a difference between being full and not being hungry. You should try to keep your stomach feeling neutral if that makes sense.
吃饱和不饿，选择吃了不饿，而不是吃到饱。尽量让胃保持稳定，不过饱，不饥饿。
Don’t drive everywhere. I totally understand that it’s not possible to walk wherever you need to go, but consider options other than driving. Try riding a bike or even public transport. Small things like this actually make a bigger difference than you’d imagine. Also saves you money on petrol.
尽可能多的选择其他方式出行而不是开车。多走走或者乘坐打坐交通工具。简单的选择往往带来意想不到的收获，并且绿色出行还可以省钱。
Implement mini “workouts” into your lifestyle. I don’t mean lifting weights or sit ups, more like habits that work your muscles. Examples:
微锻炼，不是说要强度很大，而是注意锻炼自己的肌肉。例如，
- If standing up, push yourself up onto your tippy toes, then back down so your whole foot is on the ground. Just push up, hold for two seconds, then lower yourself back down. Do this for long enough and it’ll become a subconscious habit. It’s no effort, plus it both slims are strengthens your calves.
如果站着，向上推脚尖，然后向后退，让整个脚都着地。只需向上推，保持两秒钟，然后将自己放低。这样做足够长的时间，它会成为一种潜意识的习惯。不费吹灰之力，可以加强小腿肌肉，轻松塑造腿型。
- Tensing your stomach muscles. So you know how people suck their stomachs in to make their rib cage stick out? It’s the same kind of thing, except you should be focussing on your lower tummy. All you have to do is flex your stomach muscles and hold for as long as you feel comfortable. I personally prefer holding it for longer durations, but I’m sure some people would prefer only doing it for a few seconds at a time. Make sure you are breathing well during this “exercise”.
收紧腹部肌肉。你知道人们是如何把肚子吸进去让他们的肋骨伸出来的吗？这是同样的事情，除了你应该专注于你的下腹部。你所要做的就是弯曲你的腹部肌肉，只要你感觉舒服就坚持。我个人更喜欢长时间收紧腹部肌肉，但我相信有些人更喜欢一次只做几秒钟。确保在此“锻炼”期间保持正常呼吸（不要憋气）。
Wear the kind of clothes that you want to look good in. Pretty simple. This is both motivating, and good for confidence.
穿你觉得好看的衣服。很简单。这能激励自己，并增强信心。
Have hobbies. It could be anything: reading, drawing, athletics, music, anything. Something that people don’t always talk about when it comes to fitness and health, is mental health and it’s affect on your body. Try to keep yourself stimulated, you need to make sure that you’re doing things that you enjoy. Having hobbies improves your mental health, and without that, focussing on your fitness is much more difficult. I do surfing, swimming, and horse riding for hobbies, but they don’t have to be exercise related for them to benefit your physical health.
有爱好。它可以是任何事情：阅读、绘画、运动、音乐，任何其他。当谈到健身和健康时，人们忘记或者忽略了心理健康，而这会影响到身体。试着让自己保持兴趣点，你需要确保你在做你喜欢的事情。拥有爱好可以改善心理状态，如果没有爱好，专注于健康就会变得更加困难。我的爱好是冲浪、游泳和骑马，但它们不必与运动相关，只要是有益于身体健康就可以。
Try adding smoothies into your diet. They are a great substitute for any sugar craving your might have.
尝试在饮食中添加水果冰沙，可作为糖（甜品）的绝佳替代品。
This is something I wish I’d have realised sooner - don’t throw away all your hard work because of one bad day. If you’re on a diet, and one day you eat more than you should, don’t think to yourself “oh well I’ve already screwed up, might as well just eat more” or “I’ll start my diet again on Monday”. Here’s how I like to think of it - just because you drop you phone and get a little crack in the screen, doesn’t mean you have to smash the rest of the screen with a hammer. Take a second, don’t be so hard on yourself, realise that it is okay to slip up sometimes, and continue on. This is also why cheat days are totally fine to have, there’s no need to completely cut out all of your favourite foods just because they’re unhealthy. Give yourself a break.
我希望我早点意识到这一点——不要因为糟糕的一天而放弃所有的努力。如果你正在节食，但有一天你吃得比你应该吃的多，不要对自己说“哦，我已经搞砸了，还不如多吃点”或“我会重新开始节食”在星期一”。这就是我喜欢的想法 - 仅仅因为您放下手机并在屏幕上出现一点裂缝，并不意味着您必须用锤子砸碎屏幕的其余部分。花点时间，不要对自己太苛刻，意识到有时滑倒是可以的，然后继续前进。这也是为什么要设立欺骗日，没有必要仅仅因为它们不健康就完全放弃所有你最喜欢的食物。让自己休息一下。
