改变命运的十六种方法|改变命运的11种瘦身方法

改变命运的十六种方法|改变命运的11种瘦身方法

　　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，那就来看看我们的小窍门。有效运用这些窍门能够使你的未来有所不同。
　　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.

　　饮食记录 Write off weight.
　　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。
　　To lower BMI， keep a food journal. Jotting down all bites is the top predictor of weight loss.

　　在农贸市场买东西 Befriend a farmer.
　　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）。
　　Shop at a farmers‘ market to balance your diet （lots of produce， no packaged snacks！）。

　　重视早餐 Eat heartily in the a.m.
　　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。
　　Make your morning meal the main one. Aim for up to 500 calories. Studies show big breakfasts can keep you small.

　　自己做饭 Start cookin‘。
　　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。
　　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.

　　小心选择零食 Snack smarter.
　　戒烟和慢慢咀嚼可以帮助你保持健康体重。美国临床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%.
　　Stop smoking 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.

　　减少高热量饮料的摄入量 Cut calories in your cup.
　　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。
　　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.

　　放松 Chill.
　　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。
　　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 commune with nature： Regular visits to areas with trees reduce stress.

　　少看会电视，睡觉 Swap reruns for sleep.
　　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。
　　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.

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

　　多运动 Move more
　　步行 Hoof it.
　　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。
　　Can‘t change your commute from car to foot？ Achieve a similar effect by delivering news to coworkers in person， not via email.

　　加强锻炼 Firm up.
　　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。
　　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 metabolism-revving strength training to your weekly routine.

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