這絕對是你減肥時最不該犯的錯誤
This Is Absolutely the Worst Weight-Loss Mistake You Can Make
這絕對是你減肥時最不該犯的錯誤
You've got slimming down on the mind, and you already know that eating veggies is the number one thing you should be doing to lose weight. But if you're new to this healthy lifestyle, you'll also need to know what mistakes you absolutely should not make - they could end up causing you to gain weight!
你已經下定決心要減肥，並且知道吃素是你減肥要做的首要事情。但是如果你對這種健康的生活方式還很陌生，那麼你還需要知道一些千萬不要犯的錯誤——他們最終可能會導致你更胖。
So we asked certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition to share the biggest mistake she sees people making when trying to drop pounds. Her answer? "Cutting out too much." Some people feel like they need to stop eating everything that's "bad" for weight loss, like bread or all carbs (even fruit), sweet treats, alcohol, meat, and/or dairy. While doing a diet reset by ditching processed and nutrient-void foods and switching completely to whole foods definitely has its benefits, "limiting to protein shakes and cutting out all carbs" doesn't work for long-term weight loss. Sure, a person will lose weight, but that kind of diet is impossible to sustain. As soon as you go back to eating all those delicious off-limit foods like cookies, ice cream, wine, and pasta, the weight will come back on, and the cravings and binge-eating can also come on strong.
因此我們詢問了權威的營養學家Leslie Langevin什麼是人們減肥時最大的問題，Leslie是整體健康營養學的理科碩士，研發工程師和創意總監。她的回答是什麼呢？“過猶不及。”有些人以爲他們需要停止一切對減肥“不好”的東西，像麪包或零食（甚至水果），甜的東西，酒精，肉或乳製品。當調整飲食時，拋棄加工過和沒營養的食物，然後完全換成全食絕對有好處，但“只吃蛋白奶昔，停止所有零食”對於長期減肥是不利的。當然了，減肥的效果是可以達到的，但是這種飲食很難維持。一旦你再次開始吃這些美食比如餅乾，冰激凌，葡萄酒和意麪，體重會恢復，同時貪吃的慾望還會更加強烈。
Another form of this is eating super restrictive all week, and then once the weekend comes, going crazy and eating whatever you want. Leslie says, "A starved body during the week will hoard calories on the weekend if it is a normal pattern." If you try to be "good" all week by eating a diet that is completely deficient in all things tasty, you'll feel so deprived and depressed about it that you won't be able to control those natural cravings, forcing you to overindulge. You'll end up consuming way more calories than you would normally, which can make the scale numbers go up.
另一種形式是一週都吃的非常有節制，然後一到週末就瘋狂且隨心地吃。Leslie說，“如果這成了常態，平日裏飢餓的身體將會在週末儲備卡路里。”如果你嘗試每天都節制，不再吃任何好吃的東西，你將會感到缺少營養，精神不振，你會難以控制內在的慾望，逼你放縱自己。最終會比平時吃更多的卡路里，導致體重攀升。
Eating healthy shouldn't be so black and white. Leslie suggests moderation, also known as the 80/20 rule. It involves eating clean and healthy 80 percent of the time, and then 20 percent of the time, you have the freedom to indulge a little. For those who eat three meals a day, it works out to about three "cheat" meals a week. This eating lifestyle works because as Jessica Alba's trainer Yumi Lee says, "You can't be 100 percent all of the time, but you can be 80 percent all of the time." Allowing you to satisfy cravings during the week translates to greater success in the long run, so this is a great way to have your cake, and lose weight, too.
健康的飲食不應是極端的。Leslie建議緩和節制，又叫二八定律。它指有80%的時間食用乾淨且健康的食物，20%的時間可以自由放縱自己。對那些一天吃三頓飯的人，這意味着一週有三頓“作弊”餐。這種飲食方式是有效的，因爲就像Leslie的教練Yumi說的，“你不能做到100%，但你可以做到80%。”滿足你的渴望有助於在長期取得更大的成功，所以這是一個吃蛋糕同時又能減肥的好方法。
譯文屬原創，未經允許，不得轉載。
