9個Tips讓你對肥胖Say “Bye Bye”

Nine Tips to Keep Slim

Whether you've decided to get out of the work force or you're going to reduce the amount of time you spend at work, now, more than ever, is the time that you put more emphasis on your health. Fighting obesity and the many health problems it brings is a matter of priority and discipline, following the tips below may well lead you to the body you've always wanted.

不管你想不想擺脫工作壓力的束縛或盡力減少工作時間，現(xiàn)在是時候把注意力放在身體健康上了。身體是革命的本錢。很多肥胖者想各種辦法進行減肥，但是不當(dāng)?shù)臏p肥帶給我們的身體問題值得大家關(guān)注。下面10個Tips幫你在不影響健康的情況下對肥胖say bye bye！

Eat breakfast. People wanting to stay slim should never skip breakfast, after hours of sleeping at night; your body is forced to fast until you wake up the next morning. Skipping breakfast will eventually make you eat more during the day as you're body will demand the energy it needs for your daily functions.

吃早餐。很多人為了減肥養(yǎng)成不吃早餐的習(xí)慣。這種意識是錯誤的。身體的各個器官經(jīng)過幾個小時的休息后，第二天又開始運作起來，這需要身體給它們提供必須的營養(yǎng)和能量。

Exercise. It doesn't mean that you need to put on your cross trainers and hit the gym, although, it is an option. But what if you're not the type of person who goes to the gym? A simple brisk walk in the park or a few rounds around the block is enough for you to break a sweat and burn those calories. You may also consider taking dance lessons if you're up to it. Zumba classes are becoming popular if you like dancing; it is a great way to keep healthy and meet fellow baby boomers.

參加體育鍛煉。這并不是說你必須穿上健身服到健身房里鍛煉。如果你不想去健身房，可以去公園或街道上散步，只要能夠燃燒一些卡路里就行。如果你喜歡跳舞你也可以考慮上舞蹈課。尊巴舞越來越受人們的歡迎。它既可以健身也可以瘦身。

Drink water. Some people mistake thirst for hunger, keeping your water bottle full and within reach will ensure that you make no mistake between the two.

喝水。一些人很容易把口渴誤認(rèn)為餓，于是就狼吞虎咽地大吃起來。所以讓你的水杯一直保持有水的狀態(tài)，一有感覺就喝水。

Eat more frequently. Eating more frequently in smaller portions, instead of eating three big meals a day, eat in-between meals. It doesn't only quash your craving for the heavily salted, oil-drenched alternatives, expecting to eat in-between meals will make you plan what you eat during the day.

少食多餐。每天多餐，每餐少吃。這樣會幫你避免攝入太多的鹽或油等易發(fā)胖的食物。

Stop eating. Your brain will tell you that you are full 15 to 20 minutes after you have been satiated, so before you order that extra helping of desert, wait for some time after a course meal. Doing this will help you avert eating an extra 100 to 300 calories in a meal. It may seem wasteful, but food on your plate does not have to be finished when you are full. Don't overindulge.

不要吃得過飽。當(dāng)你吃完東西15到20分鐘后，你的大腦就會告訴你已經(jīng)飽足了。所以，當(dāng)你吃完飯又訂額外甜點時，就這樣做，會幫你避免進食額外的100 - 300卡路里。

Have your cake and eat it too. You can eat something that you are really craving for like ice cream or cake just as long as you cut down on other things in your meal plan, like cutting down on the sugar on your tea or coffee or reducing your serving of pasta.

吃蛋糕。如果你特別想吃冰淇淋或蛋糕了，那就在你其他食譜里減少糖分的攝入量，用冰淇淋或蛋糕代替。

Don't diet. Stick to a meal plan that is a good balance of protein, carbohydrates and fat. Most people diet only to figure out later that they've gained it back after a few weeks. This leads to a yoyo effect on their weight.

不要節(jié)食。堅持平衡營養(yǎng)的飲食計劃。大多數(shù)人通過節(jié)食減肥，不僅影響身體，還會有反彈作用。

Start your meals with a salad. Salads compose of greens will help you cut back by as much as 12% on your calorie intake. And as greens make you feel full faster, it will help cut down on you overall food intake.

飯前吃一些蔬菜沙拉。蔬菜沙拉可以幫你減少高達12%卡路里的攝入量。蔬菜能夠讓你更快感到飽足感，有助于你減少食物攝入量。

Use spices. Spices are filled with enzymes that speed up metabolism. So next time you shop for food, be sure to include peppers and spicy sauces in your grocery list and make them readily available in the kitchen either during cooking or meals.

添加調(diào)味料。調(diào)味料包含了促進新陳代謝的各種酶。下次再購物時，在你的購物清單里記著加上辣椒醬或其他調(diào)味料。

（聽力課堂網(wǎng)Kris翻譯）