減肥小貼士:應該注意的十大減肥誤區(雙語組圖)

1、You Can Eat After 8 P.M. 晚上八點後也能吃東西

It doesn't matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat. If you want a snack before bedtime, think first about how many calories you've eaten that day.

一天中什麼時候吃並不重要，重要的是你吃了什麼、吃了多少、一整天的運動量如何。這些才能導致你的體重或增、或減，或保持不變。不管你什麼時候吃，你的身體都會儲存多餘的脂肪做能量儲備。如果你想在睡前吃些點心，先想想你一天總共吃了多少吧。

2、There Are No Negative-Calorie Foods 沒有所謂的負熱量食品

You may have heard that some foods, because they are difficult to digest, will make you lose weight. Dubbed "negative-calorie foods," citrus fruits and celery have both basked in this flattering light in fad diets over the years. The problem is that it's not true. The calories your body burns in fueling the digestive cycle are minuscule compared with the calories in the food itself. Although chewing celery might seem like a strenuous activity, it burns about the same amount of calories as watching grass grow.

你或許聽說過一些食物可以幫助減肥，但那是因爲它們不易消化。柑橘類水果和芹菜被冠以“負熱量食物”的綽號，近年來在減肥時尚中享有美譽。問題是負熱量食物根本不錯在。你消化食物消耗的熱量與食物本身提供的熱量相比太小了。儘管咀嚼芹菜貌似一項激烈的活動，它消耗的熱量只如同你看着草生長消耗的熱量。

3、Liquid Calories Count 飲品也有熱量

If and when you tally up your calories at the end of a meal or a day, do your calculations take into account what you drank? Do you remember to include that can of soda, smoothie, cup of latte, or cocktail? People tend to guzzle their calories and it really adds up, often more than they realize. For example, that can of soda you Drink each morning is the calorie equivalent of a piece of fruit and a slice of toast, about 150 calories. A smoothie can run up to an extra 500 to 1,000 calories despite all the good stuff added in, and a 16-ounce latte with whole milk packs 260 calories. The average margarita — my favorite — has more than 500 calories. What's more, the brain doesn't seem to register liquid calories as accurately as calories that are chewed, and it doesn't send stop-eating signals to keep you from eating more food. If you're taking in only 1,200 to 1,500 calories a day, save those calories for food. Liquid calories add up quickly, so stick with water and calorie-free beverages, and you could lose a pound or more a week. I lost 5 pounds last month because I decided not to have a cocktail periodically with friends.

如果你有吃飯一餐或一天結束時計算熱量的習慣，你會不會把飲品的熱量算進去？蘇打水、思慕雪、拿鐵咖啡、雞尾酒，這些你有沒有算進去？人們常常會吃進去超乎他們想象的熱量。比如說，你早上喝掉的一聽蘇打水的熱量相當於一片水果或一片土司，大約爲150卡。一杯思慕雪的熱量比它所有的原料要高出500- 1000卡路里，而一杯16盎司的全脂牛奶拿鐵咖啡含有260卡路里。我最喜歡的一般瑪格麗塔雞尾酒一杯含有500多卡路里。比起固體食物來，大腦好像不怎麼在意飲料提供的熱量，不會在你喝東西的時候給你發送不要再喝了的信號。如果你一天只打算吸收1200-1500卡路里的熱量，還是省些留給食物吧。飲品的熱量很容易就被吸收了，所以你要堅持只喝水或無熱量飲料。這樣，你一週可以減一磅以上體重。上個月我減重5磅，就是得益於我不再時不時和朋友們喝上一杯了。

4、Dessert Can Be Dinner 甜點也能做正餐

Don't call the food police on me for this one, but I say you can enjoy a Rocky Road ice-cream dinner "now and then," which means as an occasional deal and not a steady routine. Don't deny yourself certain cravings. Make a meal out of a favorite treat and you'll be less tempted to overindulge on your splurge foods. Just swap the steak out for the sundae and know that this tactic is for the occasional treat, not the everyday occurrence — and it may help you be more successful in controlling your weight over the long term.

不要向食品警察投訴我，你可以偶爾吃上一頓冰淇淋晚餐。也就是說，這只是偶然行爲，不能當成日常選擇。不要否定你的口味愛好。用最愛的材料做一餐食物，你就不會沉溺於你的食物狂歡了。就着聖代吃牛排，要知道這只是偶然行爲哦。這樣能幫你有效長期控制體重。

5、Moderately Overweight Kids Shouldn't Be Put on Restrictive Diets 中度超重兒童不能進行節食

If you have kids who are 10 to 15 pounds overweight, the current thinking is that they should not be put on restrictive diets. Instead, it's better to help them make basic improvements in their diets, ramp up their activity, and give up some TV and computer time. Perk up your kids' diet by adding more fruits, vegetables, and whole grains while cutting back on the junk foods. That way, you'll automatically slow the rate of their weight gain while they continue to grow in height. Children go through dynamic phases of growth, and a low-calorie diet is not what they need. They need nutrients and activity.

如果你家有超重10-15磅的孩子，你該考慮的不是讓他們節食，而是對他們的日常飲食進行基礎改進，敦促他們多活動，少看電視、玩電腦。讓孩子多吃水果、蔬菜、全麥食品，減少垃圾食品攝入。這樣，你就會自動減低他們體重的增長速率，同時又能讓他們繼續長高。孩子們成長很快，不能進行低熱量節食。他們需要的是營養和運動。

6、Calorie-Free Soft Drinks May Make You Fat 無熱量飲料也可能讓你發胖

I've never been a big fan of diet drinks (I prefer good old water), and now I'm glad. A study conducted by the University of Texas Health Science Center at San Antonio followed over six hundred people ranging from twenty-five to sixty-four years old for up to eight years and found that those drinking diet soda — even as little as one can or bottle a day — did not lose weight and were significantly more likely to become overweight than those who drank regular soft drinks or none at all. How can this be? No one knows for sure, but scientists think that artificial sweeteners, perhaps even the caramel coloring, may muddle brain chemistry. The brain in a sense gets a reward, and the desire for more sweets is intensified. The more of these fake sweet products you eat or drink, the more sweets you want.

我對節食飲料從來不熱衷，只喜歡純水，如今我深感慶幸。位於聖安東尼奧的德克薩斯州立大學健康科學中心對年齡層在25-64歲的600人進行了八年的研究，發現那些喝減肥汽水的人，及時他們只喝一點點、一天只喝一瓶，並沒有比喝普通飲料或完全不喝飲料的人有顯著的減肥效果。這是爲什麼？沒人知道答案，但科學家們認爲人工甜味劑甚至焦糖色素可能對大腦化學造成紊亂。大腦得到一個鼓勵信號，吃更多甜食的想法被強化。你吃喝的假甜食越多，你就會越想吃甜味的東西。

7、You Can Lose More in Cold Weather 冷天讓你減更多

Some people swear they gain more weight in the wintertime. Frankly, I think it's because we're not quite as active in winter. But the reality is, your metabolism revs up to keep your body warm in cold temperatures. This may mean marginally more calorie expenditure each day.

一些人聲稱他們在冬天容易長肉。老實說，我想那是因爲在冬天我們動的少。事實是，冬天裏你的新陳代謝會加快，以維持正常體溫。這能讓人體每天消耗更多熱量。

8、Yo-Yo Dieting Won't Wreck Your Metabolism 急速減肥不會破壞新陳代謝

Because of all the ups and downs I've experienced with my weight through the years, I was afraid that dieting might have messed with my metabolism. Now I've learned I don't have anything to worry about. While extremely low-cal diets temporarily lower your metabolism, recent studies suggest that the effects don't last. Researchers in Canada looked at fifty-two overweight women who'd been dieting on and off for an average of eighteen years. They measured the women's resting metabolic rate, then compared those numbers with what their metabolism was expected to be based on their weights, heights, and ages. The result: There was no difference between actual and predicted metabolic rates in all but four dieters. So even if you've lost and regained weight countless times, don't give up. Yo-yo diets don't hurt you; they just don't get you anywhere.

這些年減肥事起起伏伏，讓我很擔心自己的新陳代謝系統會紊亂。現在我知道並不需要擔心太多。極度的低熱量節食會一時減緩新陳代謝，但近期研究也表明這一現象並不會持續下去。加拿大科學家對52名在平均18年裏反覆減肥的超重女性進行了研究，發現和根據她們年齡、身高、體重計算出來的新陳代謝速率相比，除了四名正在節食的女性之外，其他人靜止時的新陳代謝率並無二致。所以，即使你的體重無數次下降又回升，不要放棄。急速減肥不會傷害到你，只是並非什麼時候都管用罷了。

9、There's No Need to Shun Red Meat on a Low-Fat Diet 不用爲了節食戒紅肉

While it's true that prime and choice grades of meat are high in fat, lean cuts with fewer than 30 percent calories as fat are available. When buying meat, it's best to look for "select" grades of lean cuts like top round and tenderloin as well as extra-lean ground beef. They are among the lowest in fat.

雖然確實特選或精選肉類脂肪含量很高，但脂肪含量30%以下的瘦肉塊是可以吃的。買肉的時候，最好注意下瘦肉的類別，內大腿肉、裏脊肉、精瘦牛肉餡是最好的選擇。它們脂肪含量最低。

10、Diets Do Work 節食是有用的

The phrase diets don't work has been drummed into us by book titles, advertising slogans, and other such mantras. But the truth is, you can lose weight following pretty much every diet on the bookstore shelf. The problem is that unless the diet fits your lifestyle, it's bound to fail, and your weight will creep back on. You want a diet you can live with. If you like sandwiches for lunch, for example, you'll have trouble sticking to a low-carb diet. If you hate counting calories and find it much easier to follow rules — like avoiding carbs — Atkins may be for you. And if you really love your olive oil, the Mediterranean diet is more appealing than a true low-fat diet. If you're trying to lose weight, you have to exercise your options.

好多書名、廣告標語和類似地方都鼓吹節食不能減肥。但事實上，書店裏任何一本節食書都能讓你減掉體重。問題在於除非節食方法適合你的生活方式，否則必然會失敗。比如說，如果你喜歡中文吃三明治，堅持低碳節食法就會有難度。如果你討厭計算卡路里，喜歡遵守條目，比如避免碳水化合物，阿特金斯節食法就很適合你。如果你熱愛橄欖油，地中海式減肥法比低脂節食更有效。想減肥，你就得弄清自己的選擇。