過年期間飲食5大注意事項
BAD ADVICE: EAT A VARIETY OF FOODS!
Why you should skip it: We’re hardwired to eat more when faced with countless different choices. This trait gives us an advantage when a spread consists of low-cal, filling fare such as veggies and lean protein. But your kitchen is most likely stocked with a variety of healthy and not-sohealthy edibles.
How to smarten up:
Keeping special treats in the house is fine, but try to limit your stash to one or two of your favorites. The lion’s share should be for a range of nutritious foods, such as veggies, frUIt and whole grains.
錯誤的建議：攝取多種多樣的食物！
為什麼不可取：當我們面前有數不清的各種食物選擇時，我們一定會吃得更多。當一頓盛宴中都是蔬菜和精益蛋白質等低卡路里且易飽的食物時，這種理論對我們減肥有益。但你的廚房十有八九同時堆滿了各種健康和不那麼健康的食物。
如何改進：
在家裡儲備一些好吃的食物當然很好，但要儘量控制你儲備的食物中只有一兩種你喜歡吃的東西。儲備最多的應該是各種有營養的食物，比如蔬菜、水果和全麥食品。
BAD ADVICE: ALWAYS SKIP SECONDS!
Why you should skip it: When you know you can have only one plateful, chances are you will pile it sky-high. It’s human nature. The problem, of course, is that you will probably down every last morsel. On the other hand, knowing you can go back for another helping (if need be) encourages you to put less on your plate the first time around and allows your body to register fullness before the second helping.
How to smarten up: Begin retraining yourself to start off with at least 20 percent less than you’re used to eating. Then after 20 minutes – the time it takes for us to start to feel full–gauge your hunger. Still have an appetite? Dig in again, but keep it reasonably portioned.
錯誤的建議：避免二次取餐！
為什麼不可取：當你知道自己只能吃一盤食物時，你很有可能將盤子中的食物堆得很高。這是人類的天性。問題當然是你可能會吃掉剩下的每一口食物。另一方面，知道自己可以回去再拿一份食物( 如果你需要的話) 可以讓你在第一次取食物時在盤子裡少放一些，並讓你的身體在第二次取食物前收到已經飽了的訊號。
如何改進：開始重新調整自己的習慣， 在第一次取餐時取比你平時少至少20% 的食物。20 分鐘後——這個時候我們已經開始覺得飽了——看看自己餓不餓。還有食慾？那就再取一些食物，但要適量。
BAD ADVICE: EXERCISING MEANS YOU CAN EAT MORE!
Why you should skip it: Your sweat session might not sizzle as many calories as you think. Thirty minutes on the elliptical, for example, cancels out only about half a blueberry muffin. If you’re training for a 5K or other athletic event, you may need to eat more to fuel your workouts.
How to smarten up: Even the most intense cardio cannot erase the effects of a weekend chowfest, but it does benefit your health by increasing energy and lowering risk for heart disease.
錯誤的建議：運動意味著你吃再多也不怕！
為什麼不可取：出汗所燃燒的卡路里可能不會像你想象的那麼多。比如，在橢圓機上運動30 分鐘只能抵掉大約半個藍莓鬆餅。如果你在訓練跑5000 米或其他運動專案，你可能需要吃更多來為鍛鍊補充“燃料”。
如何改進：即使最劇烈的有氧運動也不能消除週末暴飲暴食所造成的後果，但它對健康有益，可以增強體能降低得心臟病的機率。
BAD ADVICE: KEEP THOSE TOO-TINY SKINNY JEANS HANGING IN YOUR CLOSET AS INSPIRATION!
Why you should skip it: It seems to make sense: The sight of those pants or the ads with fashion models wearing them might motivate you to slim down. But experts say that many women feel worse about themselves after seeing skinny models in campaigns. And when you’re down on yourself, it’s harder to stick to an eating and exercise plan, even one that will help you slim down enough to wear those teeny tiny jeans.
How to smarten up: Pay attention to everything healthy you have accomplished rather than what you haven’t, or any shortcomings you think you have. And don’t compare yourself to others. Instead, focus on your achievements, say, “I cut 1 minute off my 10K time.” And don’t obsess over the end goal, such as your proposed 15-pound weight loss. Keep goals small so they are more easily attainable.
錯誤的建議：把那些小得穿不進的緊身牛仔褲掛在衣櫥裡作為減肥的動力！
為什麼不可取：聽起來似乎很有道理：看著那些褲子，或者看到廣告裡時裝 模特們穿著那些褲子可能會激發你想 減肥的慾望。但專家們說許多女性看到廣告裡那些瘦削的模特後感覺會更糟。當你感到沮喪時，堅持節食和運動計劃就會更難，即使它可以幫你瘦下來，足以穿進那些小的緊身牛仔褲。
如何改進：將注意力放在你已經做到的健康的地方，而不是你還沒有做到的地方，或者你認為你有的任何缺點上。不要拿自己和別人比。而是將注意力集中在你的成就上，比如，“我1萬米跑的時間縮短了一分鐘。”不要糾結於最終的目標，比如你計劃好的減掉15 磅。制定一個個小目標，這樣更容易做到。
BAD ADVICE: FRUIT AND VEGGIES ARE FREE FOODS!
Why you should skip it: Sure, produce is a must, but if you prefer high-sugar, high-calorie dried fruit, fruit juice and starchy veggies, proceed with caution. Corn and potatoes are higher in calories than other highwater- content vegetables such as cucumbers and green beans.
How to smarten up: Go for water-rich veggies, such as zucchini and spinach, and highfiber fruit, such as apples and berries. And swap out fatty sauces and dressings for low-cal ones.
錯誤的建議：水果和蔬菜可以隨便吃！
為什麼不可取：當然，農產品是必須要吃的。但如果你喜歡含糖量高、熱量高的乾果、果汁和含大量澱粉的蔬菜，那麼你要小心了。玉米和土豆比黃瓜和四季豆等其他富含水分的蔬菜的熱量要高。
如何改進：選擇富含水分的蔬菜，比如西葫蘆和菠菜，以及高纖維素水果，比如蘋果和漿果。用低卡路里的調味汁和調料代替多脂的調味汁和調料。
1. spread n . 豐盛的飯菜，盛宴。
2. lion’s share: 字面意思是“獅子那份兒”，引申義為“最大、最好的那份兒”。
3. morsel n. (食物的)一口，一小份。
4. produce n . [總稱] (尤指新鮮水果、蔬菜等)農產品。
