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【双语课堂】24种无需节食的减肥方法
2010-07-09 08:57 丁香园 ginnyran  发布范围:公开

Slimming Slideshow: 24 Ways to Lose Weight Without Dieting
24
种无需节食的减肥方法

Time Your Meals
Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body’s fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.
给你的每餐定时
设好定时器20分钟,让你自己开始成为一个吃得慢的人(细嚼慢咽的食者)。这是最好的瘦身习惯之一,无需配合复杂的菜单。细细得咀嚼每一口直到定时器响起。随着饮食节律,哪怕很小的一口也可以让人欣悦,激起吃饱后的荷尔蒙分泌。然而疾快得狼吞虎咽,那会向身体发出要吃得更多的信号而导致过度饮食。


Sleep More, Weigh Less
Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities – and the usual mindless snacking – you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There’s evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.
多睡一点,更轻一些
美国密歇根州的研究者证明每晚多睡1小时一年可以减14英镑,他正是如此每日消耗摄入量中2500卡路里。他的设想意味着用睡觉取代无所事事游荡、随便吃零食,你可以不费力气的减去摄入量中6%的卡路里。结果可能因人而异,睡眠的作用也可能会相反的,(有研究太)现已证明太少的睡眠会加大食欲,让人分外饥饿。

Serve More, Eat More Veggies
Serve three vegetables with dinner tonight, instead of just one, and you’ll eat more without really trying. Greater variety tricks people into eating more food – and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.
多点种类,吃更多蔬菜
今夜用三种蔬菜而不是一种来做菜,不经意间你会吃更多的蔬菜。多翻点花头会让人吃更多,多吃水果和蔬菜是减肥的好办法。(水果蔬菜中)高纤维和水分让人吃饱同时摄入极少卡路里。烹饪时不添加油脂,用柠檬汁和香草调味,而不是高脂肪的沙司或调料(来增添卡路里)。


When Soup’s On, Weight Comes Off
Add a broth-based soup to your day and you’ll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.
从汤开始,告别肥胖
日常饮食中增加些肉在汤中为底料,那样即使卡路里不多你也会饱。如蔬菜通心粉汤,玉米粉圆饼汤,或者中国馄饨等,餐中头道上总是的汤类,因它可以减缓你吃的速度控制食欲。低盐肉汤或罐头汤,加上新鲜或者冷藏的蔬菜一起炖。当心含乳脂的汤,它含高脂肪及卡路里的。


Go for Whole Grains
Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.
欢迎全麦饮食
全麦如糙米、大麦、燕麦、荞麦和小麦也都是悄无声息减重的帮手。它们可以让你以低卡路里吃饱,同时改善体内胆固醇水平。现在很多食物中都有全麦,像华夫饼干,披萨外皮,英氏松饼,意大利面食和小麦软面包。


Eyeball Your Skinny Clothes
Hang an old favorite dress, skirt, or a smokin' pair of jeans where you’ll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time. Then pull out last year's cocktail dress for your next small, attainable goal.经常浏览你的苗条衣着
挂一件旧的喜欢的礼服、裙子或牛仔裤在衣橱中,每天都能看到。这使得你的眼球经常停留在“奖品”上。选一件稍微有些瘦的衣服,以便于能够在相对短的时间内得到这一奖励。然后拽出去年鸡尾酒会上的晚礼服,作为你下一个小的可达到的目标。
 

Skip the Bacon
Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.
不吃熏肉
把早餐或者午餐三明治中那些熏肉放到一边。小小舍弃就能撇掉100多卡路里,一年下来至少可以减去10磅体重。取而代之用一些较少卡路里的配料放在三明治中,试试番茄片、香蕉椒、小红圆椒、芥末粉或者……


Build a Better Slice of Pizza
Choose vegetable toppings for pizza instead of meat and you'll shave 100 calories from your meal. Other skinny pizza tricks: go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.
选择更健康的匹萨
用蔬菜披萨代替肉类披萨,这样每餐你能少摄入100卡热量。其他瘦身披萨窍门:注意不加奶酪或者选择脱脂奶酪,选择像面包一样只加一点橄榄油的薄披萨。


Sip Smart: Cut Back on Sugar
Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.
The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 pounds in four weeks.
巧饮:不加糖
用白水或零热量的德国赛尔脱兹天然汽泡矿泉水代替含糖饮料,这样你就能少摄入10调羹的糖。加入些柠檬、薄荷或冰冻草莓调节口味,增加情调。
汽水中含的液体糖分不会引发身体正常的饱足感。一项研究比较了每天额外从软心豆粒糖或汽水摄取450卡热量的区别。结果显示吃糖果的人不知不觉中增加的热量较少,而喝汽水的人却相反,他们四周内体重就增加了2.5磅。


Sip Smart: Use a Tall, Thin Glass
Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories — and your weight — without dieting. You’ll drink 25-30% less juice, soda, wine, or any other beverage.
How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass — even experienced bartenders.
巧饮:用细高的玻璃杯
用细高的玻璃杯代替矮宽的平底无脚酒杯,以此来减少液体热量及体重,而无需节食。用细高玻璃杯你可以少喝25-30%的果汁、汽水、酒或其他饮料。
这是什么原理呢?Brian Wansink博士称,视觉刺激可以影响我们的饮料摄入量。Brian Wansink博士在卡尼尔大学的实验发现,用粗粗的平底无脚杯,所有人都会喝的比较多,即使是有经验的调酒师。


Sip Smart: Limit Alcohol
When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you’d normally limit.
巧饮:控制饮酒
遇上某些需要饮酒的场合,饮完第一杯之后,喝一杯不含酒精、低热量的白饮料,如发泡矿泉水,而不要接着喝另一杯鸡尾酒、啤酒或白酒。每克酒精所含热量比同量的碳水化合物或蛋白质都要高。同时酒精会瓦解你的决心,使你无意中又吃下很多薯片、坚果及其他你平时控制的食物。


Sip Smart: Go for Green Tea
Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you’ll get a refreshing drink without tons of calories.
巧饮:选择绿茶
饮茶也是一个减肥的好办法。有些研究表明绿茶能暂时加快身体的热量消耗速度,可能是通过植物化学物质儿茶素来发挥作用。即使不能减肥,至少这是一种不含热量的提神饮料。


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