健康生活:10個健康減肥的最佳建議

Weight loss remains a major health issue for many of us despite the onslaught of weight loss tips and medical aids that surround us. Most of the contemporary solutions border on providing unrealistic weight loss solutions or are too time-consuming. Drastic dieting is never recommended since it can leave you malnourished and damage your body in an unredeemable manner. In order to lose weight naturally, i.e. without using any magic pill or gymming like a maniac, use the following tips:

對很多人來說，儘管身邊減肥的妙招和醫療輔助器材層出不窮，但是減肥依然是一大健康問題。目前大部分的減肥方案要麼是太不切實際，要麼是太耗時間。不推薦快速減肥，因爲那樣會讓你營養不良，並會傷害你的身體，以後也無法彌補。想要自然地減肥，不吃任何魔法藥丸或不想瘋狂健身，可以採用下面的建議：

Consider Whole Grains As Your Friends

把全穀類食物作爲朋友

Try to eat a larger concentration of foods made from whole grains (rotis, whole wheat breads, cookies and oatmeal) rather than refined or processed foods. Whole grains are more complex for the body to metabolize, taking a longer digestion route. This keeps the body busy for a longer period, ensuring that energy is released throughout the day. This helps to decrease the frequency and intensity of hunger pangs, particularly the sugar cravings.

吃一些富含穀物成分的食物（roti麪包，全麥麪包，餅乾和燕麥）而不是精製或加工過的食物。全穀類食物的代謝較爲複雜，需要較長時間才能消化。這樣會讓身體在較長的一段時間內忙着消化食物，並能保證能量可以在全天得以釋放。這會有助於減少飢餓感頻度和強度，尤其是對糖分攝入的渴求。

Psychological Preparedness

做好心理準備

Don't be shy about your weight loss goals. In fact, use the people around you to your advantage. Announce it amongst your friends and family that they should thwart you every time you are headed for a bit piece of creamy cake or a cheese-loaded pizza.

不要因爲減肥而感到害羞。事實上，可以讓身邊的人來幫你減肥。告訴你的朋友和家人，讓他們在每當你想拿奶油蛋糕或含有奶酪的披薩時都要阻止你。

Know Your Food

瞭解食物

You need to be more alert when picking up packaged food items. Remember that non-saturated fats and essential fatty acids are the good kind of fats that your body needs for its basic functions. Food items bearing labels of low-fat or low-sugar might not necessarily contain lesser calories. Instead, try to make smarter substitutions. For instance, you can choose eggless baked items and juices without sugar.

在選擇包裝好的食物時要更加警惕。請記住，非飽和脂肪酸和必需脂肪酸是對身體有益的脂肪，身體需要它們來完成基本的功能。標着低脂或低糖食物，卡路里含量不一定就少。你可以做出更加明智的選擇。比如，你可以選擇不加雞蛋的烘烤食品或不加糖的果汁。

Use Water As A Weight Loss Tool

把水當減肥的工具

Try to drink water every time you get hungry or you are about to have a meal, i.e. just before a major meal like a lunch or dinner. This is a simple and effective way of instantly quenching your hunger to a certain extent. More water also raises the metabolic rate or the rate at which the body uses calories, meaning you are losing more calories per hour.

每次在你感到餓了或要吃飯的時候（比如在午飯或晚飯前）可以喝點兒水。這種方法既簡單又有效，可以立刻在一定程度上減輕你的飢餓感。多喝水也會提升新陳代謝率，或身體利用能量的頻度，也就是說，你每個小時會消耗更多的卡路里。

Manipulate Yourself To Reduce Food Intake

訓練自己減少食物的攝入量

Try to eat slowly, breaking your food into more bites. This will ensure that you derive more pleasure out of each bite, allowing each morsel to provide more satiety, ensuring your calorie intake at the dining table remain limited. Rather than taking single, big servings, try to take numerous small servings. This helps to establish the perception that you have been serving yourself repeatedly and also makes you more conscious about the amount of food you are about to consume.

細嚼慢嚥。這會讓你每一口都會獲得更多的樂趣，讓你每吃一口都會有更多的飽腹感，這樣你在餐桌上獲取的卡路里含量就得到了控制。不要一次吃大分量的食物，而要一次少吃一點兒，多吃幾次。這會讓你覺得自己在不斷地吃東西，會讓你意識到你所消耗的食物量。

Overcome Your Snacking Habits

改掉吃零食的習慣

Snacking is perhaps the biggest sin a dieter can commit. To ensure that you stay away from the urge to bite into a chocolate or cookie, keep your mouth busy with sugar-free chewing gum. Try to sip iced or hot herbal teas prepared with minimal amount of sugar throughout the day. These are low cal aids that help to establish the feeling of feeding yourself without consuming too many calories, preventing the urge to snack.

吃零食是節食者會犯的最大錯誤。確保自己遠離巧克力或餅乾，可以在嘴裏嚼無糖口香糖。喝冰鎮的或者熱的花草茶，裏面儘量少放糖。這些低卡路里的食物會讓你有飽腹感，壓制住吃零食的衝動。

Keep Away From Salt

遠離鹽

Salt is responsible for retention of water within the large intestine. Further, salt tends to keep our blood pressure high, making us more prone to sweating. These factors raise our thirst and the tendency to consume beverages, including teas and colas, which contain sugar.

鹽會吸收大腸中的水份。另外，鹽會讓我們的血壓升高，讓我們更容易出汗。這些因素都會讓我們感到口渴，想多喝一些飲料，包括含糖的茶和可樂。

Burn Your Sugars

燃燒體內的糖分

If you cannot do without your daily intake of sweet or sugar-concentrated items, try to snack upon them during the morning hours. This ensures that the body will be using the calories extracted from your favorite milkshake throughout the day, reducing the number of calories stored as fat.

如果你每天都離不開糖果或含糖的食物，儘量在早晨吃掉它們。這樣會確保在一天的過程中，你的身體從你最喜愛的奶昔中提取能量，會減少轉化爲脂肪的能量。

Exercise Easily

輕鬆運動

You don't need to take upon heavy gym routines to exercise your problem areas. For instance, climbing up and down the stairs is one of the easiest, most accessible types of cardiovascular exercise that works-out your hips, legs and thighs beautifully. Combine this with undemanding calorie-burners like brisk walks, walking to the nearby market, walking when talking on your mobile and taking upon more household chores.

你不必去健身房鍛鍊。比方說，上下樓梯就是最簡單最有效的鍛鍊心血管系統的方式，能夠讓你的臀部、小腿和大腿變得健美。再做一些容易的燃燒卡路里的運動，比如散步、走着去附近的市場、邊打電話邊走動、做一些家務等。

Weight Loss Precautions You Shouldn't Ignore

不能忽視的減肥注意事項

Maintaining your body frame is vital at the time of losing weight. Weight loss often causes loss of vital protein, weakening the muscles that are necessary to maintain the elasticity of our tissues. To ensure that you don't lose too much of your lean muscle mass, ensure you consume egg whites on a daily basis. Avoid the yolk since it contains a high amount of cholesterol.

在減肥時保持體形是非常重要的。減肥會導致身體缺少重要的蛋白質，使得維持身體組織彈性的肌肉變弱。爲了讓自己不要失去大量精瘦肌肉塊，每天要吃一些雞蛋清。儘量少吃蛋黃，因爲裏面的膽固醇含量較高。