愛美必看:減肥的5個祕訣

Color Your Diet 多吃彩色蔬果

Buy the brightest vegetables you see. Vibrant colors usually correspond with more vitamins. This means go easy on iceberg lettuce, celery, and cucumbers and load up on carrots, tomatoes, red peppers, and sweet potatoes. They're higher in vitamins such as A and C. Or go for darker shades of greens. Romaine lettuce, for example, has nearly seven times the vitamin C and twice the calcium of its paler iceberg cousin. The same holds true for fruit. Pink grapefruit, for instance, has more than 40 times the vitamin A of white grapefruit.

選擇顏色最鮮豔的水果。顏色越鮮豔，維他命就越高。少買淡色的生菜，芹菜，黃瓜，多選擇胡蘿蔔，西紅柿，紅青椒和番薯。這些蔬果的維他命C和A含量很高。深色的生菜也是很好的選擇，比如長葉萵苣比透明包心菜有多七倍的維生素C和兩倍的鈣。水果亦如此，粉色葡萄柚含有比白色葡萄柚多40倍的維他命A。

Drop and Gimme Two! 每星期減兩磅最佳

For safe, lasting weight loss, don't lose more than 2 pounds per week. The biggest drawback of rapid weight loss is that you're far more likely to regain the weight. People who shed pounds quickly typically rely on extreme exercise programs or very-low-calorie diets, which are tough to maintain for more than a few weeks. Rapid weight loss also involves losing fluid, which can be dangerous if you're engaged in serious exercise. Often, those who quickly lose a lot of weight rebound to a higher weight.

要想保持減肥成果，一星期不要減過兩磅。減肥太快的最大問題是體重反彈。迅速減肥的人通常靠超低卡路里食譜或極端鍛鍊計劃達到目的，但效果很難維持超過幾星期以上。迅速減肥也會導致大量液體流失，如果你同時激烈運動，這是很危險的。快速減肥的人也會經常快速增肥。

Weigh Yourself Daily 每天稱稱重量

The biggest health risk for adults is weight gain, so monitor yours daily. When you step on the scale each morning, compare what you're seeing today with yesterday, this week with last week, this month with last month, this year with last year. When you see an increase, immediately go to portion control and increase physical activity. You usually cannot sense a 3- to 5-pound weight gain without a scale.

成人最大的健康隱患是體重過高，每天稱體重很重要。當你早晨稱體重時，把今天跟昨天，這星期與上星期，這月與上個月，今年與去年的數字做比較。如果體重增加了，馬上飲食減量，加強鍛鍊。三到五磅的增長沒有磅稱是很難察覺的。

Never Let Yourself Get Hungry 不要餓到肚腸轆轆才吃

Rather than three big meals per day, try to eat five or six smaller ones. The trick, however, is not to eat any more calories than usual but to spread them more evenly throughout the day. This strategy prevents overeating, since you're never ravenously hungry. It also keeps your body from lowering its metabolic rate and conserving fat. Plus, it eliminates those dips in mood and performance you feel around 10 a.m. and 3 p.m.

一天吃三大頓飯不如吃分量適中的五到六頓小餐。需要注意的是，不要以此機會吃更多卡路里，而是攝取量要平均分配。少吃多餐可以防止吃太多，因你還沒有餓到肚皮貼背。這也能避免人體降低新陳代謝率和儲存脂肪。更妙的是，這也能防止早上十點和下午三點的情緒低落和機能減退。

Make Fiber Your Friend 纖維多多易善

Fiber is incredibly important when it comes to weight management. There are three reasons for this: (1) Fiber-rich foods generally take longer to chew, meaning you'll eat more slowly and probably eat less. (2) They take longer to digest, which means more time will pass before you feel hungry again. (3) Putting fiber in your stomach is like eating a sponge; it soaks up surrounding water, making you feel fuller. Strive for 25 to 35 g fiber every day.

減肥過程中纖維攝取是非常重要的。有三大原因：一，纖維豐富的食品需要花更多的時間咀嚼，如此一來吃的會慢，量也會小。二,纖維消化起來慢，你也不會馬上又餓。三，肚裏有纖維就像有海綿一樣，它幫着吸收周圍的液體，你更容易感覺滿足。每天爭取有25到35克的纖維進取量。