Question

健康小贴士:减少体重的11种有效方法

Answer 1

Seemingly harmless habits can affect what size you'll be five or 10 years from now. Peek into your future with our quiz. Then use this cheat sheet to target the most effective ways to make a difference. Want to see how you’re doing?

一些看似无害的习惯可能会影响到你未来5年到10年的体形。如果想为你的未来好好打算，那就来看看我的小窍门。有效运用这些窍门能够使你的未来有所不同。想知道现在的生活习惯对自己有什么影响吗？　

Improve your eating 改善饮食习惯
　　Write off weight.
To lower BMI
keep a food journal. Jotting down all bites is the top predictor of weight loss.
饮食记录
如果想有效地减轻体重，那就做一下饮食记录。把你吃的每一口东西都记下来，然后计算自己的体重是不是会增加。


　　Befriend a farmer.
Shop at a farmers’ market to balance your diet (lots of produce
no packaged snacks!). Eat heartily in the a.m.
在农贸市场买东西
在农贸市场买东西平衡自己的饮食(这里有大量的农产品，并且没有袋装零食)。


Prepare breakfast.
Make your morning meal the main one. Aim for up to 500 calories. Studies show big breakfasts can keep you *** all.
　　
　　重视早餐
把早餐作为一天中重要的一餐。尽量在早餐时摄入500卡路里的热量。有研究表明早餐吃的越饱这一天越不容易饿，其它两餐会吃的越少。

　　Start cookin.
Prepare at least half of your meals at home. It’s one of the best methods to ensure you take in more vegetables and less fat.
自己做饭
至少一半时间在家里吃饭。这是确保你摄入更多蔬菜、更少脂肪的最佳办法。


　　Snack *** arter.
Stop *** oking and munch right to help your body stay at a healthy weight. For every cup of fruit and vegetables quitters add to their daily diet
they reduce their chances of gaining weight by 13 percent
a study in The American Journal of Clinical Nutrition reports.

　　小心选择零食
戒菸和慢慢咀嚼可以帮助你保持健康体重。美国临牀营养学杂志的报告中称，在日常饮食中每增加一杯水果和蔬菜，体重就会少增加13%。


　　Cut calories in your cup.

　　Limit yourself to one glass daily of soda or alcohol. Replacing caloric beverages with water can help you drop up to 20 pounds in a year.
减少高热量饮料的摄入量
控制自己每天至多喝一杯苏打汽水或酒类。用水代替高热量饮料能够帮你减少的体重每年可高达20镑。


　　Get your brain on board Chill.
Relaxing daily can lower the stress hormones that spur overeating
a study from Harvard Medical School in Boston finds. Carve out 20 minutes each day to mune with nature: Regular visits to areas with trees reduce stress.
放松
波士顿哈佛大学医学院的研究表明，心情放松可以降低会让你饮食过量的应激激素。每天抽20分钟去户外：定期到有树木的地方散步可以减轻压力。


　　Swap reruns for sleep.
Replace half an hour of television watching with additional shut-eye daily and you’ll wake up with lower levels of hunger hormones. Plus
it’s easier to make healthy choices when you’re rested and energized.
少看会电视，多睡觉
每天少看半小时电视用来睡觉，这样你醒来时，让你感觉饥饿的荷尔蒙水平会低一些。此外，当你休息好、充满活力的时候会更容易做出健康的选择。


　　Pace yourself.
Slow down at meals so your mind has time to register fullness before you go back for seconds.
控制吃饭节奏
吃饭慢一些能使你的大脑有时间收到已经饱了的信号。


　　Move more 多运动
Hoof it.
Can’t change your mute from car to foot? Achieve a similar effect by delivering news to coworkers in person
not via email。
步行
没办法用步行代替开车？那就别发邮件了，亲自和跟同事交流信息好了，这也能达到相似的效果。


　Firm up.
Muscle burns calories even as you rest
but women older than age 35 lose about a quarter pound of muscle per year. Fight the loss by adding three sessions of metaboli *** -revving strength training to your weekly routine。
加强锻炼
即使休息的时候肌肉也在消耗热量，但是超过35岁的妇女的肌肉量每年都会减少1\4。如果不想让自己的肌肉减少，那就每周进行三次可以试你的新陈代谢加速的强度训练。