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和办公室同事拼餐来减肥
So some of these is gonna require some office cooperation, right? People have to really come together and agree to do some of these…
其中一些建议需要办公室的配合，对吗？大家需要聚集起来讨论一下。
Yeah, but you know what, this is the best time of year to do that, because it’s top of mind for everyone right now, they wanna feel better,maybe they're feeling a little lethargic, their pants are fitting a little bit tight.
是的，但是你知道，这是一年中制定计划的最佳时间，因为这是每个人脑海中最重要的事情，他们想要感觉更好，或许他们会觉得无精打采，他们的裤子觉得更紧了。
Oh yes.
是的。
So they might be on board.
他们可能都中招了。
Absolutely. Now also you say, really consider how valuable it is to bring your meals from home.
当然，现在你会说，从家里带便当去上班多么重要。
Yes, when you do that, you invest it, you’re taking the time to buy the food, to prepare the food, to bring it with you, so you’re probably less likely to get derailed by someone, you know, there's pizza, or a takeout or someone going down the street for fast food and invite you to go with them. The toughest thing I think is to get into the routine of making your lunch or snacks and bringing it with you. I think the best way to do that is when you’re making dinner, make a separate lunch or dinner, put it into the refrigerator. Sometimes my clients will tell me that, because they’re not in the routine of doing this, they forget their lunch, (oh, no), well, I say, take your car keys, put them into the refrigerator, that way you can't leave without that lunch.
是的，从家里带便当的时候，你要为此投资，你要花时间买食物，准备食物，带去上班，这样你就不会轻易因为别人的意志而转移，你知道，有同事预订了批萨，或者外卖，或者有人外出吃快餐，邀请你一起去。我认为最难的事情就是养成自己做午餐或小吃带去上班的习惯。我认为最好的方法就是做晚餐的时候单独做一份午餐或晚餐，放在冰箱里。有时我的客户告诉我，因为他们没有这样做的习惯，他们会忘记拿午餐。我说，把你的车钥匙放在冰箱里，这样没带上午餐你就没办法离开。
What are some great, sort of make-at-home lunch ideas that you think will be quick and easy and fast?
你认为有没有在家制作午餐比较方便快捷的方法？
Well, bread and sandwiches are always great. You know, whole-grain bread, half of a whole-grain pita, put some lean protein in there, put some vegs on the side, maybe some balsamic vinegar to kind of spice it up a bit, very quick and simple.
面包和三明治总是不错的建议。你知道，全谷面包，含有一半谷物的批萨，加一些瘦肉，一些蔬菜，加一些意大利香脂醋作调味料，非常快速，非常简单。
You’re right.
对。
Takes five minutes to make and put together.
只需要五分钟就可以做好了。
Absolutely, now you also say it’s helpful to recruit a lunch buddy, someone in your office who’s also interested in scaling down.
当然。招募一名午餐伙伴也有帮助，办公室里其他想减肥的人。
Yes, this provides two key things that we need, support and accountability. When we have those, we tend to do better with our resolutions, if you’re just kind out there on your own,(right), you might throw it out of the window, but if you have someone that you’ve committed to doing this with, you can make the same meals and eat them together, or you can do sort of a potluck, potluck lunch, where you bring a part here, she brings a part, and that way you share, and that’s really nice, that’s a really kind of something that look forward to, and it makes healthy eating more of a social thing as well.
是的，这为我们提供了两个关键因素，支持和责任感。有人和我们一起减肥的时候，我们就会更好地坚持决心，如果你只是独自一人，你可能会半途而废。但是如果有人和你一起坚持，你就可以和他们做同样的食物，和他们一起吃，或者做一些家常便饭，带一部分来这里，她也带一部分，你们两个人一起吃，这也是非常不错的主意。这也是你期待的事情，让健康饮食成为一种社交方式。
