 |
| 等 级：资深长老 |
| 经 验 值：11763 |
| 魅 力 值：7342 |
| 龙 币：26722 |
| 积 分：16392.8 |
| 注册日期：2003-12-13 |
| |
|
|
|
先来几招
Guilty of overeating during the holidays? Here are 20 simple ways to beat weight gain.
经过了假期的暴饮暴食，有些心虚犯罪了似的心理吧？下面有10条简单的方法可以打败增加的体重。
1. Drink water. People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal.
1。喝水。人们经常误以为口渴就是饥饿，因此下次，当你觉得想吃小点心的时候，首先拿起水。喝水还能帮助你觉得饱了。一些专家建议在你就坐吃饭前，应允吸水（或者冰茶）。在你吃饭的时候，继续喝水相当于在你的食物中添加了容量和重量。
2. Set realistic goals. One or two pounds a week maximum is doable. Top weight-loss programs advocate stopping after the first 10 pounds and maintaining that loss for about six months before trying to lose any more.
2。制定一个可行的目标：每周最多减1-2磅是可行的计划。顶级减肥计划建议：在第一次减去10磅后要停止减肥，保持体重大约6个月，在开始尝试减下去更多的体重。
9. Take one-third off. When you eat dinner out, reduce the temptation to clean your plate by setting aside one-third of your meal. Ask the server for a doggie bag, and take it home for lunch the next day. Try serving yourself one-third less at home too. This simple tactic could subtract more than 500 calories a day.
9。去掉1/3的食物。当你在外吃晚餐的时候，把你晚餐中三分之一的食物放置在一边。把这些食物打包回家作为第二天的午餐。自己在家用餐的时候，也要试着少吃1/3的食物。这个简单的策略很容易使你每天减少超过500卡路里。
15. Learn how to measure. It's easy to misjudge portion sizes. Pull out the measuring spoons and cups, especially for full-fat salad dressings, dairy foods and mayo.
15。懂得怎样测量。在减肥中，对食物的食用标准很容易判断错误。取出量杯和量勺，特别是在你准备吃全脂沙拉酱，奶制品和蛋黄酱的时候。
16. Make smart substitutions. Look for nutritious low-calorie alternatives to sugary, high-fat treats. Try frozen grapes instead of candy. Use air-popped popcorn instead of oil-popped. Dip fresh strawberries in fat-free fudge sauce for a sensuous chocolaty treat.
16。选一些明智的替代食物。找一些有营养的低卡路里的食物替代含糖的，高脂肪的食物。试着吃一些冰冻的葡萄取代糖果。吃空气爆的爆米花而不是油爆的。食用新鲜的草莓取代脂肪丰富，且给人感觉很好的巧克力类的食物。
17. Have a "party plan." When attending a party, offer to bring a plate. Arriving armed with chopped fresh veggies and a low-fat dip -- or any other low-calorie snack -- ensures that you'll have something to snack on without feeling guilty.
17。制定一个“聚会计划”。当参加聚会时，提议你要带去一盘食物。到达时携带着一些剁碎的新鲜的素食，还有一些低脂肪或者低卡路里的食物，以保证你既有东西吃又不会有犯罪感。
18. Think positively. Experts note that low self-esteem is a major cause of overeating. Train yourself to focus on your best points rather than your weak spots. Buy clothes that fit and flatter you at your current weight. Update your hairstyle and get a makeup consultation so you feel attractive today.
18。肯定地思考事情。专家发现缺乏自尊是造成暴饮暴食的一个主要原因。训练你自己集中能量在自己擅长的方面而不是弱项上。买衣服时，要尽量适合你当前的体重并使你看上去令人满意。改变发型并且在如何化妆方面得到些好的建议，都会使你今天看起来很吸引人。
19. Give yourself a break. No one says you have to reach your goal without making mistakes along the way. Tell yourself you can succeed in losing weight by taking things one step at a time and starting fresh whenever you slip up. If you overeat one night, just get back on track in the morning by focusing on what's worked for you in the past.
19。给你自己一个休息的时间。没有人会要求在你减肥的过程中不犯错误就实现了你的目标。告诉自己你能成功地减轻体重，只需要在一段时间循序渐进地做。不论何时，当你失败了，重新开始。如果你某天晚上，吃多了，只需要第二天早上回到原来的减肥计划中，并集中精力去做在过去对你减肥有效的事情上。
20. Relax! Some people binge when they're stressed. A Yale University study found that women who secreted the most cortisol (a hormone released during stress) ate the most high-fat food after stress. The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation -- just what you don't need. If stress has a stronghold on your life, try learning yoga, meditation, or simple breathing exercises.
20．放松！一些人当他们感受压力的时候会进食。耶鲁大学的研究发现女人在压力状况下，吃完高脂肪的食物后会分泌皮质醇（在压力下会释放出的一种激素）。皮质醇和胰岛素的化合物会促使身体储存脂肪以应付可能的饥饿感---而这正是你不想要的。如果压力正紧紧地控制着你的生活，尝试学习瑜伽，冥想，或者简单的呼吸运动。
|
| |
|
|
2006-02-04 23:47:42
