要身材也要健康：10个健康减肥的温馨贴士

要身材也要健康：10个健康减肥的温馨贴士

loss a major issue for many of us the of loss tips and aids that us. Most of the on loss or are too time-. is never since it can leave you and your body in an . In order to lose , i.e. using any magic pill or like a , use the tips:

对很多人来说，尽管身边减肥的妙招和医疗辅助器材层出不穷，但是减肥依然是一大健康问题。目前大部分的减肥方案要么是太不切实际，要么是太耗时间。不推荐快速减肥，因为那样会让你营养不良，并会伤害你的身体，以后也无法弥补。想要自然地减肥，不吃任何魔法药丸或不想疯狂健身，可以采用下面的建议：

Whole As Your

把全谷类食物作为朋友

Try to eat a of foods made from whole (rotis, whole wheat , and ) than or foods. Whole are more for the body to , a route. This keeps the body busy for a , that is the day. This helps to the and of pangs, the sugar .

吃一些富含谷物成分的食物(roti面包，全麦面包，饼干和燕麦)而不是精制或加工过的食物。全谷类食物的代谢较为复杂，需要较长时间才能消化。这样会让身体在较长的一段时间内忙着消化食物，并能保证能量可以在全天得以释放。这会有助于减少饥饿感频度和强度，尤其是对糖分摄入的渴求。

做好心理准备

Don’t be shy about your loss goals. In fact, use the you to your . it your and that they you every time you are for a bit piece of cake or a - pizza.

不要因为减肥而感到害羞。事实上，可以让身边的人来帮你减肥。告诉你的朋友和家人，让他们在每当你想拿奶油蛋糕或含有奶酪的披萨时都要阻止你。

Know Your Food

了解食物

You need to be more alert when up food items. that non- fats and fatty acids are the good kind of fats that your body needs for its basic . Food items of low-fat or low-sugar might not . , try to make . For , you can baked items and sugar.

在选择包装好的食物时要更加警惕。请记住，非饱和脂肪酸和必需脂肪酸是对身体有益的脂肪，身体需要它们来完成基本的功能。标着低脂或低糖食物，卡路里含量不一定就少。你可以做出更加明智的选择。比如，你可以选择不加鸡蛋的烘烤食品或不加糖的果汁。

Use Water As A Loss Tool

把水当减肥的工具

Try to drink water every time you get or you are about to have a meal, i.e. just a major meal like a lunch or . This is a and way of your to a . More water also the rate or the rate at which the body uses , you are more per hour.

每次在你感到饿了或要吃饭的时候(比如在午饭或晚饭前)可以喝点儿水。这种方法既简单又有效，可以立刻在一定程度上减轻你的饥饿感。多喝水也会提升新陈代谢率，或身体利用能量的频度，也就是说，你每个小时会消耗更多的卡路里。

To Food

训练自己减少食物的摄入量

Try to eat , your food into more bites. This will that you more out of each bite, each to more , your at the table . than , big , try to take small . This helps to the that you have been and also makes you more about the of food you are about to .

细嚼慢咽。这会让你每一口都会获得更多的乐趣，让你每吃一口都会有更多的饱腹感，这样你在餐桌上获取的卡路里含量就得到了控制。不要一次吃大分量的食物，而要一次少吃一点儿，多吃几次。这会让你觉得自己在不断地吃东西，会让你意识到你所消耗的食物量。

Your

改掉吃零食的习惯

is the sin a can . To that you stay away from the urge to bite into a or , keep your mouth busy with sugar-free gum. Try to sip iced or hot teas with of sugar the day. These are low cal aids that help to the of too many , the urge to snack.

吃零食是节食者会犯的最大错误。确保自己远离巧克力或饼干，可以在嘴里嚼无糖口香糖。喝冰镇的或者热的花草茶，里面尽量少放糖。这些低卡路里的食物会让你有饱腹感，压制住吃零食的冲动。

Keep Away From Salt

远离盐

Salt is for of water the large . , salt tends to keep our blood high, us more prone to . These raise our and the to , teas and colas, which sugar.

盐会吸收大肠中的水份。另外，盐会让我们的血压升高，让我们更容易出汗。这些因素都会让我们感到口渴，想多喝一些饮料，包括含糖的茶和可乐。

Burn Your

燃烧体内的糖分

If you do your daily of sweet or sugar- items, try to snack upon them the hours. This that the body will be using the from your the day, the of as fat.

如果你每天都离不开糖果或含糖的食物，尽量在早晨吃掉它们。这样会确保在一天的过程中，你的身体从你最喜爱的奶昔中提取能量，会减少转化为脂肪的能量。

轻松运动

You don’t need to take upon heavy gym to your areas. For , up and down the is one of the , most types of that works-out your hips, legs and . this with - like brisk walks, to the , when on your and upon more .

你不必去健身房锻炼。比方说，上下楼梯就是最简单最有效的锻炼心血管系统的方式，能够让你的臀部、小腿和大腿变得健美。再做一些容易的燃烧卡路里的运动，比如散步、走着去附近的市场、边打电话边走动、做一些家务等。

Loss You ’t

不能忽视的减肥注意事项

your body frame is vital at the time of . loss often loss of vital , the that are to the of our . To that you don’t lose too much of your lean mass, you egg on a daily basis. Avoid the yolk since it a high of .

在减肥时保持体形是非常重要的。减肥会导致身体缺少重要的蛋白质，使得维持身体组织弹性的肌肉变弱。为了让自己不要失去大量精瘦肌肉块，每天要吃一些鸡蛋清。尽量少吃蛋黄，因为里面的胆固醇含量较高。