改变旧的不健康的饮食习惯。保证摄入的热量少于消耗的热量。每天喝2公升的水。每周适量运动，特别是有氧运动（如跑步）。在集体中或是与朋友一起减肥。

Change your old diet for a healthier one, and don't skip meals. Be sure to eat fewer calories than you burn, and to drink at least liters (0.53 US gal) of water each day. Get some exercise in each week, especially aerobic and cardio. Lastly, consider losing weight in a group or with friends.

[TOC]

Part1 吃对 (Eating Right)

1.　吃更多新鲜蔬菜水果。水果含有天然的糖分，可以满足唇齿对于甜味的喜爱。蔬菜可以更快得使人感到饱腹。蔬菜水果含有纤维素，使人更容易产生饱腹感。尝试用下面的技巧来把蔬菜水果加入到你的饮食中：

Eat more fresh fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help your stomach fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly.[1] Try some of these tips to introduce more fruit and vegetables into your diet:

• 吃应季的蔬菜水果作为小吃或甜点。如秋天吃苹果，夏末吃车厘子就是很适宜的甜点。芹菜、胡萝卜、胡椒、西兰花或花菜切小块，调上淡色拉或是鹰嘴豆泥也可以做简单的甜点。

• Eat what is in season and eat fruit and vegetables for snacks or, for dessert. When you eat apples in the fall, for instance, or cherries in late summer, it might as well be an indulgent dessert. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus.

• 把蔬菜作为主菜。如加上鸡肉、大马哈鱼或是杏仁粉做成小炒或是沙拉。

• Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just a few ounces of cooked chicken, salmon or almonds.

2.　吃更多的全谷物，减少单一碳水化合物。全麦面包、燕麦片、全谷物意大利面、红薯、糙米都是优质的能量和营养来源。全谷物、蛋白质食品和蔬菜适当组合就是全面的营业食谱。

Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. Combined with the right combination of proteins and vegetables, whole grains are perfect all-around nutrition.[2]

• 单一的碳水化合物是例如白面包、加工过的面粉和白糖之类的食品（还有酒精、精米等）。它们能迅速提供能量，但也存在弊端——它们会更快的被转化为脂肪。

• Simple carbs are things like white bread, processed flour, and white sugar. This gives you energy quickly but then comes with a crash. It gets transferred into fat very quickly.

• 可以在薄煎饼或烘焙的食品中替换入部分全麦面粉或是燕麦粉。这可能需要加更多的发酵物，如麦麸。也可以把大麦替换白米做粥或是试着在肉饭中换入大麦、菰米或是糙米。

• Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need to add additional leavening ingredients, like wheat gluten. Put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice.

• 只吃天然的碳水化合物而不是加工过的。要避免加工过的食品，比如白面包、粗粒小麦粉意大利面或饼干，或是加工过的甜味制品如糖果、糖渍蔬菜。

• Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.[3]

3.　吃瘦肉。蛋白质是保证机体正常运行和增长肌肉的重要成分，特别是当你计划健身的情况下。如果要吃红肉，瘦牛肉是不二自选。如果选择鸡肉，记得去掉鸡皮（包括肥肉）。

Choose lean proteins instead of fatty ones. Protein is important for organ function and building muscle while if you plan on working out. Select lean cuts of beef or extra-lean ground beef when you're eating red meat. If you use different cuts of chicken, then remove the skin.[4]

• 放弃多肥肉的熟食，如腊肠，以瘦火鸡肉或如烤牛肉替代。

• Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a replacement.

• 素食者可以从大豆、坚果、黄豆和籽中摄取丰富的蛋白质。扁豆、黄豆、豌豆等豆类是极好的纤维素和蛋白质来源。

• Vegetarians can get plenty of protein from soy, nuts, beans and seeds. Lentils, legumes, and beans are excellent sources of fiber and protein.

• 低脂奶制品也是很好的蛋白质来源，包括低脂奶酪和酸奶（也包括脱脂牛奶）。

• Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt. [5]

4.　尝试一个节食计划。如果你向尝试一个更加具体的由别人制定好的节食计划，尝试这样的饮食和运动计划：

Try a formal diet plan. If you like the idea of following a more specific diet and putting the planning into someone else's hands, try following a new diet and exercise:

• 坚持一个原始人饮食——只吃禽类肉、鱼和海鲜、新鲜蔬菜水果、蛋类、籽和坚果，就像原始人吃一样。不吃任何包装好或加工过的食品。

• Follow a paleo diet and eat grass-produced meat, fish, and seafood, fresh fruits, and vegetables, eggs, seeds and nuts, just like paleo-humans did. Eat nothing prepackaged or processed.[6]

• 试着吃生食。这要求75%以上的食物是未经烹饪的。大部分人吃大量的蔬菜水果、全谷物、坚果和豆类。

• Try sticking to raw foods. The Raw Food Diet requires 75 percent of your dietary intake to be uncooked. Most people eat a lot of fruits and vegetables, whole grains, nuts, and beans.[7]

• 参加一个商业的节食计划。如果你想要吃喝不羁并且每周与其他减肥者见面，试试Weight Watchers（一个美国减肥项目），如果你希望吃现成的食物，可以试试Jenny Craig或者NutriSystem（美国减肥服务，设计减肥食谱并提供相关食物）。

• Join a commercial diet plan. If you prefer to eat whatever you want and to meet weekly with other people who are losing weight, then try Weight Watchers. If you prefer prepared meals so that you don't have to cook, try Jenny Craig or NutriSystem.

5.　减少饮食中的盐。摄入过多的钠会使身体存储更多的液体，从而导致你感到水肿并增加体重。好消息是只要你出汗，体重就能很快减轻。所以简单来说就是少摄入钠。

Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. The good news is that you'll sweat that weight out very quickly, so an easy way of cutting some pounds is to eat less sodium in your diet.

• 尝试使用辣椒、新鲜色拉、香料调味，替代部分盐。

• Instead of salt, try spicing your meals with chili flakes, fresh salsa, or cajun spices and seasonings.

• 逐渐减少盐的使用会使味蕾重新适应，没有加盐的食物逐渐也会充满风味。

• Lots of people claim that unsalted foods will taste much saltier eventually if you cut it out for a while and let your taste-buds re-acclimate.

6.　不要少吃正餐。许多人认为减少正餐的数量（如每天两餐）会有助于减肥。但研究发现，每天至少吃三餐的人比吃不够三餐的人反而能减的更多。当你跳过正餐，身体会停止消耗脂肪而开始消耗肌肉。事实上肌肉在空闲时候能比脂肪消耗更多的能量，因此跳过正餐反而适得其反。

Don't skip meals. Lots of people think skipping a meal will help to lose weight, but the same study found that people who ate at least 3 meals per day lost more weight than people who didn't. When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals.[8]

• 在三餐之间，吃点小份食物，确保你不会觉得饿。三餐之间，吃150卡的小吃能维持你的新陈代谢，并且不会觉得饿。但是不要吃易于增肥的食物，比如糖类、薯片等。当你觉得饿的时候，身体会留存能量，减缓新陈代谢。

• Make sure that you don't get hungry by eating small portions throughout the day at regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Be sure that you don't eat a fattening snack such as sweets or crisps. When you're hungry, your body conserves calories and slows down your metabolic processes.[9]

Part2 减肥的基础工作 (Losing Weight Basics)

1.　记下你这周吃了什么。根据发布与营养研究杂志的研究，那些写饮食日记的人，能比那些不写饮食日记的人多减2.75公斤。所以记得强迫自己写下自己吃过的东西，记住下列原则：

Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[10] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:

• 要完整。写下所有饮食，包括饮料、调味品以及食物如何制作和烹饪。不要假装你没有在晚餐后喝下一大杯酒。吃什么，记什么。

• Be complete. Write it all down, including beverages, condiments, and a description of how the food was prepared. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal.

• 要准确。要记下大小中来那个。不要吃太少也不要吃太多。坚持记录。看配料表，这样你才能准确明白吃了多少。

• Be accurate. Record your portion sizes in your food diary. Don't eat too little or too much - keep track. Also, read the ingredients list so that you can be accurate about serving sizes.

• 要坚持。不管到哪都记得坚持记录。你还可以在手机上装个饮食记录的app。

• Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet.

2.　估算你应该摄入多少热量才能减肥。减肥并总是关乎体重。只要认识到能量从食物中摄取，才能认识到你要吃多少、运动多少来减去身上的多余的肉。记饮食日记，单独查看每一项。记个流水账，加总你每天的摄入的能量。

Figure out how many calories you should eat each day to lose weight. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.

• 接着，估算像你这样年纪、身高、体重和日常活动水平的人一天需要多少摄入多少热量。

• Next, look up how much a person of your age, height, weight, and energy level needs per day in calories.

• 加170卡到你算出的摄入热量总数上。最近的研究表明，人们倾向于吃略多于他们记录的东西。

• Add about 170 calories to your total. Recent studies estimate that we tend to eat slightly more than we're able to keep track of in a day.[11]

3.　准备一个饮食计划并坚持。在做菜之前计划好这周你要吃的。根据计划的能量摄入水平，采购健康的食材，用自己想要的方式烹饪。

Make a meal plan, and stick to it. Decide what you're going to eat this week before you're standing at the fridge and trying to figure it out on the fly. Buy the right healthy ingredients to eat the way you want to eat, and plan it out by the calorie.

• 要实际点。如果你喜欢经常下馆子，不要指望将它从你的饮食计划上完全删除。例如，改为计划每周只在家吃六天。

• Be realistic. If you like to eat out a lot, don't try to totally eliminate eating out. Instead, plan on eating home-cooked meals six days a week.

• 减少零食或是做点更健康的零食。新鲜蔬菜配上鳄梨色拉、新鲜的杏仁粉或是水果都是绝好的减肥零食。

• Cut down on the snacking, or try to make them healthy snacks. Fresh vegetables with guacamole, unsalted almonds, or fruit make for great weight-loss snacks.

• 记得款待自己。比如说许诺自己，如果自己能坚持饮食和锻炼计划六周，就让自己下馆子放纵一下。

• Let yourself have treats. Promise yourself that if you can follow this for six weeks and exercise (if that is one of your goals), you will treat yourself to a restaurant meal one day of the week.

4.　摄入少于你消耗的热量。唯一绝不出错的减肥方式就是每天摄入的能量比自己消耗的少。这听起来简单，但这需要持之以恒，也意味这需要多运动。想要减肥并保持健康，你要开始运动。从每天30分钟，每周3-5次开始吧。

Eat fewer calories than you burn. The only surefire way to lose weight is to eat less than you burn over the course of a day. Sounds simple, but it takes work and consistency. That means exercise. If you want to lose weight and stay healthy, you need to start exercising. Aim for 30 minutes of exercise 3-5 times a week to get started.

• 把你的能量消耗记个流水账。一个计步器或是减肥记录app会很使记录起来简便易行。阅读“运动”一章获取更多具体建议。

• Try to tally your energy-output each day. It's helpful to keep track of these with pedometers, or other weight-loss tracking apps that you can use to make this easier. Read the section about exercise for more specific tips.

• 设定一个小目标。与其想着减10公斤，不如先想想怎么减1-2公斤。或者不要关注具体的数量目标，而是想着这周戒掉餐后零食或者只在周末饮酒。

• Set mini-goals. Instead of thinking that you need to lose 20 pounds, think that you want to lose 1 to 2 pounds this week. Or you can focus on non-pound goals like skipping after-dinner snacks this week or only drinking alcohol on weekends.

5.　每天喝至少2公升的水。喝水一举两得——使身体水润活化，同时填满胃部却没有热量摄入。医学研究学会的对于每天充足摄入的量是，男 3 公升/天，女 2.2 公升/天。

Drink at least 2 liters (0.53 US gal) of water each day. Water has the double effect of both hydrating your body and filling your stomach with a certain volume of a liquid that has zero calories. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

• 在饭前 30 分钟喝水可以减少人们最终吃下的食物，特别是年长的人。

• Drinking water about 30 minutes before meals can reduce a number of calories people end up consuming, especially in older individuals.

• 研究表明，相对于饭前不喝水的人，在饭前喝0.5公升的水的人能在12周的时间里多减44%的体重。

• Research showed that dieters who drank half a liter of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.

• 计算能量摄入最为重要。女性每天需要摄入1800卡能量，男性每天需要摄入2500卡能量来保持体重稳定。要减0.5公斤体重，你需要每天少摄入500卡能量。你可以吃甜食、垃圾食品但仍然身材苗条。关键是热量的摄入与消耗。但就健康而言，你应该吃富含营养素、维生素、矿物质和只有碳水化合物的食品。

• Counting calories is the most important. Woman need 1,800 calories a day, men need 2,500 to maintain the weight, to lose 0.5 kg you will need to eat 500 less calories then you would need to eat, if you want to maintain the weight, that would be to women-1,300 and to men 2,000. You can eat sweets, junk food and also lose weight, it's the calories that matter.But when it comes to your health, you want to eat food which is full of nutrients, vitamins, minerals and good carbs.

Part3 运动 (Exercising)

1.　做有氧运动。如果你不常运动，从每周3次，每次30分钟的小目标开始。按以下的步骤让自己坚持：

Start doing basic aerobic and cardio exercise. Start with a small goal of 30 minutes, 3 times per week if you aren't exercising at all currently. Try these steps to get yourself going:[12]

• 买一个计步器。把计步器绑在手臂上，设定5000步每天的目标，并慢慢增加到1-1.5万步一天。（注：也可以手机上装个计步器app）

• Buy a pedometer. Attach the pedometer to your belt and try to take 5,000 steps daily. Move up to a goal of 10,000 to 15,000 steps as you get in better shape.

• 从步行开始。在你家周围散步花不了什么却是个很好的开始。你也可以尝试低强度的运动，如游泳，骑单车或慢跑。

• Start by walking. Walking around your neighborhood costs nothing and is a great way to start moving. You can also try other low-impact exercises like swimming, riding a bike or slow running.

2.　尝试健身器械。你可以尝试跑步机、椭圆机、脚踏车、划船机或是踏步机。从小段时间开始，适应强度后可以逐渐增加时长。也可以调节机器的设定来增加强度以更好地减肥。

Try machines at the gym. You can use a treadmill, an elliptical trainer, a stationary bike, a rowing machine or a stair climber. Start with short sessions and gradually add minutes as you get more fit. Also, use the settings on the machines to increase the intensity as you lose weight.

• 尝试不同的器械直到找到你喜欢的运动。向私人教练咨询，确保你正确使用器械，免受身体损伤。他们不是忽悠你而是来帮助你的。

• Do a variety of different machines until you find something you like. Consult a personal trainer to make sure you're using proper form, to avoid injury. They're there to help, not to intimidate you.

3.　报个有氧运动班。你可以参加一个传统的有氧运动班或者尝试记个日常运动班。报班是一个很好的让你在团体中玩乐运动并且减肥的好方法。尝试以下运动：

Take an aerobics class. You can take a traditional aerobics class or try any number of movement-based exercise routines. This are great ways of keeping yourself motivated in a group, having fun moving around, and losing weight.[13] Try any of the following:

• 跆拳道
• 健身操
• 尊巴
• 健身舞
• 普拉提
• 瑜伽
• 武术
• CROSSFIT健身或是Bootcamp健身运动

• Kickboxing

• Jazzercise
• Zumba
• Pilates
• Yoga
• Martial arts
• Cross-fit or Bootcamp

4.　进行力量训练。从每周1-2组，每组15分钟的训练开始，直到你觉得可以做更多。锻炼大肌肉群可以消耗更多热量。尝试以下例子：

Get into strength training. Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight, instead of focusing on specific muscles. Try some of these examples:

• 深蹲配合高举哑铃推举可以同时锻炼身体的上部和下部。

• Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time.

• 通过坐、靠健身球来做抗阻训练。这能在锻炼身体其他部位的同时锻炼你的核心力量。

• Perform resistance exercises while sitting or reclining on an exercise ball. You'll strengthen your core while simultaneously working on other areas.

• 使用器械以及自由负重。这些器械着重锻炼某个部位的肌肉群，比如手臂，肩部，大腿，臀部和上背部。在进行全身肌肉群锻炼后，在进行具体肌肉群的锻炼。

• Use machines and free weights. These tools tend to focus on particular muscle groups like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises after you work on exercises for multiple muscle groups.

• 在力量训练之间至少休闲一整天以使肌肉可以有足够时间恢复。恢复可以避免伤痛。

• Rest at least one full day between strength training workouts so that your muscles can recover. Recovery will help you to avoid pain and injury.

5.　进行体育运动。如果你不想为了运动而运动，记得找一个你喜欢并能够坚持的运动。参加一个镇上的运动队或是和几个朋友玩玩抛球和捡球的游戏。

Play a sport. If you're not into the idea of exercise for the sake of exercise, try finding a fun activity that you enjoy, which has the added benefit of getting you moving. Find an intramural league in your town, or just get together with some friends to play a pick-up game every now and then.

• 如果你不喜欢集体类 游戏，可以尝试可以自主进行的运动——参加游泳、高尔夫球或运足，而不是球类运动。

• If you don't like competitive sports, try doing something that you can do by yourself. Swim, or play golf, or go hiking instead of playing a game with a ball and a net.

• 骑自行车可以都出游览又能锻炼身体，是很好的运动。不要总是坐车，你可以运动更多来消耗热量。

• Get a bicycle if you want to find a great way to get around and exercise at the same time. Don't spend all that time sitting down in your car when you could be burning calories.

Part4 保持积极性 (Staying Motivated)

1.　发挥创造性来吃少一点。单独来看，这些东西并不一定能让你减肥，但它们能让你在减肥之路上方向正确并不断前进。尝试以下技巧：

Find creative ways to eat less. While doing these things alone won't necessarily make you lose weight, they can be helpful little tricks to keep you moving on the right path. Try out the following to help your hunger cravings during the day:

• 每餐少吃三口。

• Eat three fewer bites of each meal.

• 吃每一口饭后都放下筷子

• Put your knife and fork down between bites.

• 用小一点的碗，并且只盛一次饭菜

• Use smaller plates, and fill your plate only once.

• 只有饿的时候才吃，不要因为无所事事而吃零食

• Wait to eat until you feel hungry, don't just snack when you're bored.

2.　找到一种创造性的方式去管理你的食欲。如果你过去吃的都是大份小吃和过量的餐食，感觉节食和运动很无趣并不稀奇。当你想吃大份的蛋糕或是油腻的汉堡包的时候，学者管理你的食欲是可能的，只需有一点点创造力。

Find creative ways to manage your cravings. If you're used to big snacks and indulgent meals, it's no secret that dieting and switching to exercise is less fun. But learning to manage your cravings for a big slice of cake or a greasy hamburger is possible, with a little creativity.

• 当你想吃小吃的时候，不要吃，试着闻一下水果

• Smell fresh fruit when you want a snack, instead of eating something.

• 在正餐之间关上你的厨房

• "Close" your kitchen between meals.

• 家里不要方糖类小吃或油腻的小吃

• Don't keep sugary or fattening snacks in the house.

• 一些研究表明，蓝色能压抑食欲。把桌布或者碗碟换成蓝色

• Some studies show that the color blue is an appetite suppressant. Try getting a blue tablecloth, or blue dishes to eat on.

3.　在家吃。到外面去吃很容易吃得太多。餐馆立的食物一般多油、多盐和其他阻碍减肥的元素。分量一般也比在家里吃的要大。与其到外面去吃，不如自己做来得实在。

Eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is commonly much higher in fat, sodium, and other weight-loss killers. The portions are also often much larger than what you might usually eat at home, as well. Instead of heading out, try to make your own meals.

• 和更少的人一起吃，而不是和一大群人。一些研究发现，在一大桌子人的桌子上吃，比自己吃要多吃很多。

• Eat in a small group, instead of a large one. Some research shows that people eating at big tables tend to eat more than people eating alone.[14]

• 吃的时候不要干别的事情。一边吃，一边看电视、看书、工作总是会让你多吃许多。

• Don't eat while you do other things, in general. Watching television, or reading, or working while you eat often causes people to eat much more food than they normally would.

4.　早餐吃麦片。一个最近的研究表明，吃谷物早餐比其他类型早餐能让人更容易减肥。吃一份营养丰富、高纤维的麦片或燕麦早餐，正确开启你的一天。

Eat cereal for breakfast. One recent study revealed that people who eat cereal for breakfast each day have a much easier time losing weight than people who eat other types of breakfast. Start your day right with a high-fiber, nutrient rich natural cereal, or oatmeal.[15]

• 在早餐和其他时候，改喝脱脂牛奶。你做的每一步降低脂肪摄入的步骤，都会让你少摄入20%的热量。换成脱脂牛奶，既降低脂肪摄入，又不损营养成分，不失为一个好办法。

• Switch to skim milk with breakfast and for use in other dishes. Each lower-fat step you take down, you're losing 20% of the calories. Switching to a low-fat version of milk is an excellent way to cut down on the calories you're taking in, without having to sacrifice any of the nutritional benefits.

5.　在集体中减肥。承诺在某天之前减去一定的体重，否则你会付出代价。你可以从减肥小组或是你的朋友开始。或者你还可以试试减肥比赛的网站。

Decide to lose weight in a group.[16] Commit to losing a certain amount of weight by a certain date with the caveat that you'll pay up if you don't lose. You may enjoy starting up a Biggest Loser Club at work or with your friends, or you can investigate a weight loss betting website.

6.　时常奖励自己。如果你要参加一个聚会或是特殊的场合，允许自己放纵一次（大吃一顿）。只要确保一次的放纵不会变成长期的习惯。不要让一次错误让你的饮食和锻炼计划脱轨。转到正轨，即使你错误了一两天。

Give yourself a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these indulgences don't become daily habits.[17] Don't let a single slip-up derail your diet and exercise plan. Get back to it, even if you forget for a day or two.

• 也可以尝试非食品的奖励。当你在饮食和运动上做得不错的时候，奖励自己一些东西。当你达到自己的小目标的时候，奖励下自己：和朋友玩游戏、做个发型、做个按摩或一次旅行。当你完成减肥这周减肥1公斤的目标的时候给自己买件心仪的衣服。

• Try using non-food rewards as well. When you do something right with your diet and exercise, treat yourself to something. Go to a game with a friend, or get a manicure, a massage or a trip to the movies when you meet your mini-goals. Get yourself that new shirt that you've been wanting if you meet your goal of losing a pound this week.