Nine Tips to Keep Slim

 

 

Whether you've decided to get out of the work force or you're going to reduce the amount of time you spend at work, now, more than ever, is the time that you put more emphasis on your health. Fighting obesity and the many health problems it brings is a matter of priority and discipline, following the tips below may well lead you to the body you've always wanted.

不管你想不想摆脱工作压力的束缚或尽力减少工作时间，现在是时候把注意力放在身体健康上了。身体是革命的本钱。很多肥胖者想各种办法进行减肥，但是不当的减肥带给我们的身体问题值得大家关注。下面10个Tips帮你在不影响健康的情况下对肥胖say bye bye！

 

Eat breakfast. People wanting to stay slim should never skip breakfast, after hours of sleeping at night; your body is forced to fast until you wake up the next morning. Skipping breakfast will eventually make you eat more during the day as you're body will demand the energy it needs for your daily functions.

吃早餐。很多人为了减肥养成不吃早餐的习惯。这种意识是错误的。身体的各个器官经过几个小时的休息后，第二天又开始运作起来，这需要身体给它们提供必须的营养和能量。

 

Exercise. It doesn't mean that you need to put on your cross trainers and hit the gym, although, it is an option. But what if you're not the type of person who goes to the gym? A simple brisk walk in the park or a few rounds around the block is enough for you to break a sweat and burn those calories. You may also consider taking dance lessons if you're up to it. Zumba classes are becoming popular if you like dancing; it is a great way to keep healthy and meet fellow baby boomers.

参加体育锻炼。这并不是说你必须穿上健身服到健身房里锻炼。如果你不想去健身房，可以去公园或街道上散步，只要能够燃烧一些卡路里就行。如果你喜欢跳舞你也可以考虑上舞蹈课。尊巴舞越来越受人们的欢迎。它既可以健身也可以瘦身。

 

Drink water. Some people mistake thirst for hunger, keeping your water bottle full and within reach will ensure that you make no mistake between the two.

喝水。一些人很容易把口渴误认为饿，于是就狼吞虎咽地大吃起来。所以让你的水杯一直保持有水的状态，一有感觉就喝水。

 

Eat more frequently. Eating more frequently in smaller portions, instead of eating three big meals a day, eat in-between meals. It doesn't only quash your craving for the heavily salted, oil-drenched alternatives, expecting to eat in-between meals will make you plan what you eat during the day.

少食多餐。每天多餐，每餐少吃。这样会帮你避免摄入太多的盐或油等易发胖的食物。

 

Stop eating. Your brain will tell you that you are full 15 to 20 minutes after you have been satiated, so before you order that extra helping of desert, wait for some time after a course meal. Doing this will help you avert eating an extra 100 to 300 calories in a meal. It may seem wasteful, but food on your plate does not have to be finished when you are full. Don't overindulge.

不要吃得过饱。当你吃完东西15到20分钟后，你的大脑就会告诉你已经饱足了。所以，当你吃完饭又订额外甜点时，就这样做，会帮你避免进食额外的100 - 300卡路里。

 

Have your cake and eat it too. You can eat something that you are really craving for like ice cream or cake just as long as you cut down on other things in your meal plan, like cutting down on the sugar on your tea or coffee or reducing your serving of pasta.

吃蛋糕。如果你特别想吃冰淇淋或蛋糕了，那就在你其他食谱里减少糖分的摄入量，用冰淇淋或蛋糕代替。

 

Don't diet. Stick to a meal plan that is a good balance of protein, carbohydrates and fat. Most people diet only to figure out later that they've gained it back after a few weeks. This leads to a yoyo effect on their weight.

不要节食。坚持平衡营养的饮食计划。大多数人通过节食减肥，不仅影响身体，还会有反弹作用。

 

Start your meals with a salad. Salads compose of greens will help you cut back by as much as 12% on your calorie intake. And as greens make you feel full faster, it will help cut down on you overall food intake.

饭前吃一些蔬菜沙拉。蔬菜沙拉可以帮你减少高达12%卡路里的摄入量。蔬菜能够让你更快感到饱足感，有助于你减少食物摄入量。

 

Use spices. Spices are filled with enzymes that speed up metabolism. So next time you shop for food, be sure to include peppers and spicy sauces in your grocery list and make them readily available in the kitchen either during cooking or meals.

添加调味料。调味料包含了促进新陈代谢的各种酶。下次再购物时，在你的购物清单里记着加上辣椒酱或其他调味料。

（听力课堂网Kris翻译）