By: Sue Pasqual
當你即將踏上一段將改變你的身體和生活方式的旅程時，沒有任何東西可以捕捉到這種體驗的結果，就像一組前後照片一樣。無論你是希望用照片作為激勵的來源來提醒你已進步了多少，或者想要與世界分享你鼓舞人心的故事，請繼續閱讀我們關於如何拍攝前後照片的貼士！
When you’re about to embark upon a journey that will change your body and your lifestyle for the healthier, nothing captures the results of this experience quite like a set of before and after pictures. Whether you want them as a motivator to remind you of how far you’ve come or as a way to share your inspiring story with the world, read on for our tips on how to take before and after pictures!
我們得知道 – 我們大多數人並不真的想要展示之前的照片，許多人試圖在我們達到目標後刪除任何我們起點的證據。畢竟，這些都是我們創造了健康的習慣和體質，讓自己真正感覺良好“之前發生”的事！但是你不可能有一個驚人的“之前”和“之後”轉型經驗，除非你拍下那些“之前”的照片！按照這些貼士留下能反映所有辛勤努力的之前和之後圖片 – 就算只是為了讓你自己看到！
We get it – most of us don’t really want to showcase the before photo, and many try to erase any evidence of our starting point once we’ve reached our goal. After all, it was “before” we created the healthy habits and physique to really feel good about ourselves! But you can’t have an amazing “before” and “after” transformation experience unless you buckle down and take those “before” pictures! Follow these tips to capture before and after pictures that reflect all your hard work – even if it is just for you to see!
除非你從未接觸過，但你都會看過那些令人的鼓舞人心，精心拍攝的前後照片+我們知道你在想什麼：我怎樣才能拍出那樣的照片呢？精心拍攝的蛻變照片是一種很好的方式激勵他人繼續自己的減重之旅，但是，我們很多人都忘記了拍前後照片（或者只是不願意拍）。
Unless you live in a bubble, you’ve seen the inspiring, well-taken before and after shots + we know what you are thinking: how can I take photos that inspire like that? Well-taken transformation pics are a great way to inspire others along their own weight loss journeys, but many of us forget to (or just flat out don’t want to).
拍照之前和之後的提示：Tips on Taking Before and After Pictures:
1.穿正確的衣服 Wear Correct Clothing
我們知道在拍攝前後照片會讓人覺得不舒服，但為了看到你的進步，你需要看到你的出發點！如果你藏在寬鬆的T恤+短褲或覆蓋你的身形的衣服裡面，這是不可能用在拍攝前後照片的。
合身的運動服或泳裝最適合男士及女士，可留意以下指引：
男士應該穿短褲，運動貼身彈力服裝或泳褲。如果你打算在社交媒體上分享，請盡量避免只穿著內衣拍攝！
女性應該穿泳衣或運動內衣（Sport Bra）和短褲（或貼身彈力運動裝）。
關於如何拍攝前後照片的關鍵就是確保可以見到你的腹部位置，因為這是減重和/或肌肉增加的一個很好的指標！請記住：因為你覺得在拍攝‘前’的照片時會感到恐懼和暴露，但是看到你減重‘後’的照片上的轉變將會是值得的！
We know that taking before shots can be uncomfortable, but in order to see your progress, you’ll need to see your starting point! It’s impossible to do this if you’re hiding inside of a baggy t-shirt + shorts or clothing that covers your shape.
Form-fitting activewear or swimwear is best for both genders, but the following guidelines are a good rule of thumb for each:
- Men should wear shorts, athletic spandex, or swim trunks without a shirt. Try to avoid wearing underwear if you’re planning to share on social media!
- Women should wear a bathing suit or sports bra and shorts (spandex if you have it).
A key point on how to take before and after pictures is making sure your stomach is visible as this is a great indicator of weight loss and/or muscle gain! Remember: as scary and exposed as you feel taking your before pictures, seeing your transformation in the after pictures will be worth it!
2. 拍攝全身 Capture Your Full Body Shape
自拍模式及在鏡面倒影上自拍都不是好選擇！這兩個方法都會讓你站在不能清晰準確地看到全身及身形，而這對於追踪體重改變和身體成分的改善非常重要！如果你想知道如何正確拍攝前後的照片，請讓朋友為你拍照或使用三腳架並在手機的相機上設置自動定時器。有人幫忙拍照可能是最好的選擇，因為他們可以確保你在框架中。
最後一件事 – 不要刻意收腹部或彎曲身體。這非常容易在前後照片上發現，對自己不誠實對你沒有好處！
Selfie mode just isn’t going to cut it on this one, and mirror selfies won’t either! Both of these options cause you to stand in positions that don’t give a clear and accurate view of your body shape which is important as you’re tracking weight loss and improvements in body composition! If you want to know how to take before and after pictures that make an impact, get a friend to take the picture for you or use a tripod and set your auto-timer on your phone’s camera. Having someone take it for you might be the best option as they can ensure you are centered in the frame.
One last thing – don’t suck in your stomach or flex for your pictures. Not only is this very easy to spot in before and after images, not being honest with yourself is doing you no favors!
3.拍攝3個角度 Capture 3 Angles
一定要在以下角度拍攝照片前和後照片，以完全捕捉你的身形：
前置
後背
側面
在每個位置拍攝多張照片，以便你可以選擇最能顯示你的身形的照片。只要你在拍攝的圖像中保持一致，你的手臂可以放在你身邊或抬起，只要你不會用它們來隱藏你自己的身體部分便可以。另外需要注意的是，你需要拍攝全身，確保你的臉和腳都在照片中！
Be sure to take before and after pictures in the following angles to fully capture your shape:
- Front-facing
- Back-facing
- Side-facing
Take multiple photos in each position so you can pick the ones that show your shape best. Your arms can be by your sides or lifted as long as you’re consistent in the images you take + you aren’t using them to hide parts of yourself. Also important to note is that you will want to take a full body shot, ensuring that your face and feet are in the picture!
4.找到好的照明+背景 Find Good Lighting + Background
在前後照，你是這個節目的明星，所以要確保你的背景和燈光不會偏離圖像的焦點！站在平坦的牆壁上，乾淨，明亮的顏色，並確保你的狗，衣物，家具或其他東西不會在畫面上。一旦你找到完整，背景清晰，明亮或自然光線的地點，請標記該位置！在相同的空間並與相機保持相同距離拍前後照有助於因角度不同而有所改變，從而最有效地跟踪進度。
You’re the star of the show when it comes to before and after pictures, so make sure your background and lighting aren’t taking away from the focus of the image! Stand against a plain wall with a clean, bright color and make sure the dog, laundry, furniture or other things aren’t creeping into the picture. Once you’ve found your spot complete with a clear background and bright or natural lighting, mark that spot! Taking your photos in the same space and at the same distance from the camera helps prevent perspective distortion so you can track your progress most efficiently.
5. 訂立拍照時間 Take Pictures In Intervals
在相同的位置和位置拍照通常是個好主意。雖然由於身體成分或體內含水量的變化，磅上的數字可能不會有變化，但你在照片中的身形也會發生變化。考慮隔每月拍照，以便你的身體有時間展示你所有辛勤工作的結果，並確保你在所有照片中穿著相同的衣服！你會對自己所看到的變化感到驚訝，這可使你繼續保持積極前進。
It’s generally a good idea to take pictures along the way in the same positions and location. While the number on the scale may not budge due to changes in body composition or water retention, the way you look in photos will change. Consider monthly intervals so that your body has time to show the results of all your hard work, and make sure you wear the same clothing in all of your images! You’ll be amazed by the changes you see in yourself and it will keep you motivated to continue on.
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