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颠覆认识误区:揭穿害人十大减肥假象

http://www.sina.com.cn 2009年05月15日 14:27   沪江英语

  1、You Can Eat After 8 P.M. 晚上八点后也能吃东西

  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。
    一天中什么时候吃并不重要,重要的是你吃了什么、吃了多少、一整天的运动量如何。这些才能导致你的体重或增、或减,或保持不变。不管你什么时候吃,你的身体都会储存多余的脂肪做能量储备。如果你想在睡前吃些点心,先想想你一天总共吃了多少吧。

  2、There Are No Negative-Calorie Foods 没有所谓的负热量食品

  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。
    你或许听说过一些食物可以帮助减肥,但那是因为它们不易消化。柑橘类水果和芹菜被冠以“负热量食物”的绰号,近年来在减肥时尚中享有美誉。问题是负热量食物根本不错在。你消化食物消耗的热量与食物本身提供的热量相比太小了。尽管咀嚼芹菜貌似一项激烈的活动,它消耗的热量只如同你看着草生长消耗的热量。

  3、Liquid Calories Count 饮品也有热量

  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.
    如果你有吃饭一餐或一天结束时计算热量的习惯,你会不会把饮品的热量算进去?苏打水、思慕雪、拿铁咖啡、鸡尾酒,这些你有没有算进去?人们常常会吃进去超乎他们想象的热量。

    比如说,你早上喝掉的一听苏打水的热量相当于一片水果或一片土司,大约为150卡。一杯思慕雪的热量比它所有的原料要高出500-1000卡路里,而一杯16盎司的全脂牛奶拿铁咖啡含有260卡路里。我最喜欢的一般玛格丽塔鸡尾酒一杯含有500多卡路里。

    比起固体食物来,大脑好像不怎么在意饮料提供的热量,不会在你喝东西的时候给你发送不要再喝了的信号。如果你一天只打算吸收1200-1500卡路里的热量,还是省些留给食物吧。饮品的热量很容易就被吸收了,所以你要坚持只喝水或无热量饮料。这样,你一周可以减一磅以上体重。上个月我减重5磅,就是得益于我不再时不时和朋友们喝上一杯了。

  4、Dessert Can Be Dinner 甜点也能做正餐

  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。

  不要向食品警察投诉我,你可以偶尔吃上一顿冰淇淋晚餐。也就是说,这只是偶然行为,不能当成日常选择。不要否定你的口味爱好。用最爱的材料做一餐食物,你就不会沉溺于你的食物狂欢了。就着圣代吃牛排,要知道这只是偶然行为哦。这样能帮你有效长期控制体重。

  5、Moderately Overweight Kids Shouldn't Be Put on Restrictive Diets 中度超重儿童不能进行节食

  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,你该考虑的不是让他们节食,而是对他们的日常饮食进行基础改进,敦促他们多活动,少看电视、玩电脑。让孩子多吃水果、蔬菜、全麦食品,减少垃圾食品摄入。这样,你就会自动减低他们体重的增长速率,同时又能让他们继续长高。孩子们成长很快,不能进行低热量节食。他们需要的是营养和运动。

  6、Calorie-Free Soft Drinks May Make You Fat  无热量饮料也可能让你发胖

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