40岁以后的我如何减肥的？

I think many fitness and diet writers and trainers over complicate weight loss - espousing fasting, keto, HIIT, and so on.

我认为许多健身和饮食的作家和训练师过于复杂的减肥-支持禁食，酮，HIIT，等等。

All have their place but really, weight loss over 40 is about being very consistent and disciplined in exercise and diet over the long term. Keeping it really simple and sticking to it for months and years works EVERY TIME!

每个人都有自己的位置，但实际上，40岁以上的减肥意味着长期坚持锻炼和节食。保持它真正的简单，坚持几个月和几年每次都有效！

Do NOT eat between meals. This includes fruit, sweet drinks and coffees or teas with lots of milk or sugar. 不要在两餐之间吃东西，包括水果、甜饮料、咖啡或含有大量牛奶或糖的茶
Eat three meals a day - no more, no less. The timing is less important than most people say (eg some people need to have breakfast as soon as they rise, I tend to eat breakfast about two hours after rising). BUT 吃一日三餐---- 不多不少。时间并不像大多数人所说的那么重要(例如有些人起床后就需要吃早餐，我一般在起床后两个小时左右吃早餐)。但是
Decide your meal times and stick to it as much as possible. I breakfast about 8.00am, I lunch about 12.00 and my dinner is 6.00. I might vary maybe 30 minutes each way on that but no more. Your body then gets used to times of being hungry. 决定你的用餐时间，并尽可能坚持下去。我早上8点左右吃早餐，中午12点左右吃午餐，晚餐6点。每次我可能会变化30分钟，但不会超过30分钟。然后你的身体就会习惯于饥饿的时候
At each meal eat three things -1) a closed fist (your fist) of a carbohydrate (complex is better such as whole meal bread rather than white, but don’t stress if you prefer white rice or pasta. 2) a closed fist size portion of a high protein food - steak, eggs, fish etc. 3) a fist size portion of vegetables or salad. Add a small (2 or three level teaspoon size) amount of olive oil or a good fat such as avocado or free range butter. Using your fist as a measure gives you the right amount for your size. 每顿饭吃三样东西——1)含碳水化合物的拳头(复合物比白面包更好，但是如果你喜欢白米饭或者意大利面，不要紧张。2)高蛋白食物的一个拳头大小的部分-牛排，鸡蛋，鱼等3)一个拳头大小的部分蔬菜或沙拉。加入少量(2或3茶匙)橄榄油或者一些好的脂肪，比如鳄梨或者散养黄油。用你的拳头作为度量尺寸给你适当的数量
Do 30 to 45 minutes of light exercise at one end of the day (walk, swim, play golf, paddle, cycle etc). Do what you enjoy - make it fun movement 在一天结束的时候做30到45分钟的轻度运动(散步，游泳，打高尔夫球，划桨，骑自行车等)。做你喜欢做的事——让运动变得有趣
Do 30–45 minutes at the other end of the day of hard exercise- make weight lifting a minimum of thee of these each week. You should go hard enough to be puffing and sweaty. 在一天的高强度锻炼结束的时候做30-45分钟——每周至少做三次这样的举重练习。你应该使劲吹气，出汗
Don’t drink alcohol. 不要喝酒
that’s it - it will work guaranteed

就是这样，一定会成功的

I’m 57 and through this I am at 11% body fat with a 82cm waist and I am amazingly healthy and able to enjoy my life.

我今年57岁，腰围82厘米，身体脂肪含量为11% ，非常健康，能够享受生活。
附体是作者的照片。