生活百科：健康生活系列之六——如何降低自己的身體質(zhì)量指數(shù)

STEP 1 Decrease calorie intake 減少熱量攝入

Decrease your calorie intake by decreasing the amount of high fat foods you eat, and eating small amounts of unsaturated fats, which are good for your heart and help you to absorb fat-soluble vitamins. In order to create a calorie deficit, you have to eat fewer calories than your body uses.

STEP 2 Exercise portion control 控制

Exercise portion control. Too many calories from any source will be stored as body fat, so adjust your portion sizes so that you get an appropriate number of calories.

STEP 3 Eat fruits, vegetables, and whole grains 多吃水果、蔬菜和全谷物食物

Eat at least five servings a day of fruits, vegetables, and whole grains. These foods are loaded with healthy vitamins, and packed with fiber to keep you feeling full.

Pace yourself and eat slowly. It takes 10 to 20 minutes for your brain to get the message from your stomach that you've had enough to eat.

STEP 4 Eat a variety of foods 多吃不同食物

Eat a variety of foods daily. Consult the Food Guide Pyramid at MyPyramid.gov to find and choose different foods within the various food groups multiple times each day.

STEP 5 Limit sugars and alcohol 限制糖類和酒精攝入

Limit your consumption of food with added sugar, such as soda, candy, and alcoholic beverages. They provide almost no necessary nutrients and are just empty calories.

Alcohol slows down the body's use of fat for fuel by as much as 1/3, which means fat is more likely to be stored in your body.

STEP 6 Exercise 鍛煉

Make exercise a priority. Get at least 30 minutes of light exercise every day. You'll have more energy and you'll be burning calories.

STEP 7 Develop a positive attitude 培養(yǎng)一個積極的態(tài)度

Develop a positive attitude by setting realistic goals and focusing on fitness instead of weight. Pay attention to your body's hunger and fullness cues, and only eat when you're hungry -- not when you're bored or stressed. If your weight is a major concern, consult a doctor.

To lose one pound of fat, you need to create a deficit of 3,500 calories.