SMALL CHANGES BIG RESULTS(ISBN=) 英文原版

　　An easy-to-start, simple-to-maintain, scientifically sound,
and eminently usable twelve-week program of small steps on the road
to better health
　　
　　Small Changes, Big Results is not about cutting all the
carbohydrates out of your diet. Or replacing every single gram of
sugar with omega-3 fatty acids. It’s not about doing one hundred
sit-ups a day, or getting on the treadmill whenever you have a free
second. In fact, it’s not about any of the total
lifestyle-replacement gimmicks—whether diet, exercise, or pop
psychology—that have swept our culture in recent years, putting
untold millions of Americans on the risky roller coaster of success
and failure that defines fad diets and programs.
　　
　　Not here.
　　
　　Small Changes, Big Results is about reality—the reality of what
you can do, the reality of what you want to do, and the reality of
what works. It’s about introducing a series of small changes each
week for three months in the three core areas of diet and
nutrition; exercise and fitness; and emotional wellness. For each
of the twelve weeks, nutritionist Ellie Krieger introduces a very
finite, completely practical action plan for the week—and not only
are these tasks incredibly doable, they’re in fact so accessible
that it’s tough not to be inspired.
　　
　　For example, in Week 1 the nutrition task is merely to go
shopping, buy some healthful pantry items, and start keeping track
of what you eat; the exercise consists of taking three
twenty-minute walks; and the wellness aspect is to do a five-minute
breathing exercise. That’s it. And it doesn’t really get any
harder.
　　
　　But these small changes do in fact lead to big results. At the
end of twelve weeks, a totally unhealthy diet has been overhauled:
armed with easy, delicious recipes and tips, you’ve removed
unhelpful munchies and replaced them with healthful snacking,
you’ve cut down on lethal trans fats while adding beneficial fat
choices, you’ve replaced refined grains with whole grains, you’re
eating more fish and less red meat, and so forth. Yet you’ve never
been forbidden to eat a single thing: instead of prohibiting entire
food groups, Ellie categorizes foods as Usually, Sometimes, and
Rarely—and now you should be eating more from the Usually choices,
less from the Rarely category. Furthermore, you’ve integrated
physical activity into your life, and you’ve developed a set of
tools to help you deal with stress—you’re not only eating better,
but you’re also exercising better and feeling better.
　　
　　The beauty of this program is that none of these action steps is
remotely intimidating, because they’re not a full immersion into a
totally new lifestyle. Instead, it’s a series of incremental
changes—removing bad habits one by one, while at the same time
adding good ones. There’s nothing to scare you off—on the contrary,
here’s a whole book full of small changes that produce big
results.
　　
　　
　　From the Hardcover edition.