健康小貼士:減少體重的11種有效方法
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. Want to see how you’re doing?
一些看似無害的習慣可能會影響到你未來5年到10年的體形。如果想爲你的未來好好打算，那就來看看我的小竅門。有效運用這些竅門能夠使你的未來有所不同。想知道現在的生活習慣對自己有什麼影響嗎？
Improve your eating 改善飲食習慣
Write off weight.
To lower BMI, keep a food journal. Jotting down all bites is the top predictor of weight loss.
飲食記錄
如果想有效地減輕體重，那就做一下飲食記錄。把你吃的每一口東西都記下來，然後計算自己的體重是不是會增加。
Befriend a farmer.
Shop at a farmers’ market to balance your diet (lots of produce, no packaged snacks!). Eat heartily in the a.m.
在農貿市場買東西
在農貿市場買東西平衡自己的飲食(這裏有大量的農產品，並且沒有袋裝零食)。
Prepare breakfast.
Make your morning meal the main one. Aim for up to 500 calories. Studies show big breakfasts can keep you small.
重視早餐
把早餐作爲一天中重要的一餐。儘量在早餐時攝入500卡路里的熱量。有研究表明早餐吃的越飽這一天越不容易餓，其它兩餐會吃的越少。
Start cookin.
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.
自己做飯
至少一半時間在家裏吃飯。這是確保你攝入更多蔬菜、更少脂肪的最佳辦法。
Snack smarter.
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.
小心選擇零食
戒菸和慢慢咀嚼可以幫助你保持健康體重。美國臨牀營養學雜誌的報告中稱，在日常飲食中每增加一杯水果和蔬菜，體重就會少增加13%。
Cut calories in your cup.
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.
減少高熱量飲料的攝入量
控制自己每天至多喝一杯蘇打汽水或酒類。用水代替高熱量飲料能夠幫你減少的體重每年可高達20鎊。
Get your brain on board Chill.
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.
放鬆
波士頓哈佛大學醫學院的研究表明，心情放鬆可以降低會讓你飲食過量的應激激素。每天抽20分鐘去戶外：定期到有樹木的地方散步可以減輕壓力。
Swap reruns for sleep.
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.
少看會電視，多睡覺
每天少看半小時電視用來睡覺，這樣你醒來時，讓你感覺飢餓的荷爾蒙水平會低一些。此外，當你休息好、充滿活力的時候會更容易做出健康的選擇。
Pace yourself.
Slow down at meals so your mind has time to register fullness before you go back for seconds.
控制吃飯節奏
吃飯慢一些能使你的大腦有時間收到已經飽了的信號。
Move more 多運動
Hoof it.
Can’t change your commute from car to foot? Achieve a similar effect by delivering news to coworkers in person, not via email。
步行
沒辦法用步行代替開車？那就別發郵件了，親自和跟同事交流信息好了，這也能達到相似的效果。
Firm up.
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。
加強鍛鍊
即使休息的時候肌肉也在消耗熱量，但是超過35歲的婦女的肌肉量每年都會減少14。如果不想讓自己的肌肉減少，那就每週進行三次可以試你的新陳代謝加速的強度訓練。
