減肥失敗的9大陷阱，多少壯士在此翻船！

DON'T GET CAUGHT IN THE TRAP
不要掉進陷阱

Just like training, healthy eating is much more complicated than knowing the basics. Sure, you probably realize by now that a deep-fried onion blossom is not exactly conducive to maintaining a rock-solid midsection. But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising—yet all-too-common—diet traps.
就像訓練一樣，健康的飲食比起知道基本原則要實踐起來更加複雜。當然你可能知道油炸洋蔥圈對保持岩石般堅韌的腹肌沒有好處，但有些不經意的飲食行爲同樣會偷偷破壞你每日飲食習慣。有些，比如吃得太快，一開始可能看起來沒有關係，但是很可能是造成你體形臃腫癱軟而不是輪廓分明的一個重大原因。來一起學習下，看起來很正常，實際上會入溝的九大陷阱。

SHOP ON A WHIM
隨心所欲的買東西

A report in the Journal of Consumer Research showed that individuals who make stimulus-based decisions when shopping instead of choosing items based on what’s on a list are more likely to succumb to urges for junk food (like that two-for-one deal on cheese puffs). This is because grocery stores are designed to overpower the senses; walking in without a detailed list almost guarantees you’ll come out of the store with items you never intended to purchase— especially junk food.
一篇在《消費者研究》的雜誌上報告顯示，那些喜歡消費時作衝動決定的人，比那些按照購物清單買東西人，更加容易買到垃圾食品（比如，買二贈一的芝士泡芙）。這是因爲雜貨店的設計營造一種讓人無法抗拒的購買環境，不帶明細清單購物，會讓你出商店的時候會覺得自己買的東西，都不是之前該買的，特別是垃圾食品。

Avoid the Trap
避免入溝小竅門

Plan out a week’s worth of healthy meals and snacks, then make a detailed list from this menu—and stick to it. This will save money, too.
做一張包括飲食和零食的周計劃表，裏面列出食品明細，然後就按照單子來買，這樣做還能幫你省錢。

EAT LIKE SPEEDY GONZALES
你吃起來快得就像飛毛腿岡薩雷斯

Scarfers beware: Inhaling your food can give you a physique that looks more station wagon than Ferrari. When you feel like you’re starving, it’s only instinctual to eat fast; but a 2013 study by British researchers discovered that people who chewed each bite of their lunch for at least 30 seconds consumed half as much candy later in the day as those who ate more quickly. The researchers concluded that chewing food at a snail’s pace can help you remember meals for longer, so you’re less apt to reach for nutritionally corrupt snack foods later on.
“閃餐族”們注意：當你感覺到餓的時候，本能地就會吃得很快，但是在2013年一篇由英國研究者的發現，他們吃午餐每一口咀嚼超過30秒鐘以上的人，之後消耗的糖分是那些吃得快的人的一半。研究者總結得出，用蝸牛一般的慢速來吃東西，能夠讓你更久地記得你這頓飯，之後你就很少再會去吃營養過剩的零食了。

Avoid the Trap
避免入溝小竅門

Put down your utensils after every bite and thoroughly chew your food. The more time it takes to eat, the more satisfied you’ll be. You’ll eat only what you need at that meal and be less likely to cheat later.
每送完一口食物就放下餐具，然後慢慢咀嚼食物，你吃得時間越長，你就會感到越滿足。你每餐吃你所需，這樣你就不需要偷吃別的東西了。

CHEAT TOO LATE
你吃“騙子食品”吃得太晚

Too much late-night ice cream can blow up your physique. But scientists in Israel say cheating in moderation does work. study volunteers who added a decadent item like cookies, cake, or ice cream to their high-protein, high-carb breakfast kept fat off better and had fewer cravings throughout the day than those who went without. Noshing on cheat foods earlier in the day can take advantage of your metabolism, which is higher in the morning and generally wanes as the day progresses. Or, at the least, eating early will give you more time in the day to burn those calories.
太晚吃太多的冰淇淋會讓你吹氣似的長。但是在以色列的科學家卻說，適度吃“騙子食品”（對減肥）是有效果的。研究志願者在早晨吃高蛋白、高纖維的早餐加入格格不入的曲奇、蛋糕、冰淇淋，在之後的一天中攝入的其他固形食物少於那些早餐沒有吃額外食物的志願者。每天早上吃些“騙子食品”，可以利用你的新陳代謝。因爲往往新陳代謝從早晨開始最旺盛，然後逐漸減弱。早起吃東西會讓你有更充足的時間來燃燒卡路里。

Avoid the Trap
避免入溝小竅門

You shouldn’t necessarily top off your breakfast with cheesecake, but if you find yourself too often giving in to temptation for desserts, try adding a reasonable amount to your first meal of the day. It could be an ounce of dark chocolate, a few small cookies, or a thin wedge of cake.
你不應該吃完早餐再吃一塊芝士蛋糕來收尾。但是如果你真的對甜食的誘惑束手投降的話，那麼你可以在早起第一餐適量加一點甜點，可以是一盎司的黑巧克力，或者是一點曲奇餅乾，又或者是一塊薄薄的楔形蛋糕。

’RE DRUNK ON CALORIES
你喝下去的卡路里

If you want to fend off flab, make sure the majority of your calories are in solid form. A study conducted by scientists at the University of Kansas Medical Center found that post-meal hunger and desire to eat were greater when subjects consumed liquid calories compared with when they ingested the same amount of energy from solid food.
如果你決意要對抗贅肉，那麼確保你的大部分的卡路里都來自固體形式，由堪薩斯大學醫學中心的科學家做的研究發現，餐後的飢餓感以及想要吃得更多往往是攝入流質卡路里的人羣，相比較於攝入同等固體卡路里的人羣。

Avoid the Trap
避免入溝小竅門

We still encourage pre- and post-workout protein shakes to fuel muscle repair and growth, but avoid too many liquid calories elsewhere in your diet. This means eating a whole orange instead of chugging down OJ, taking your coffee without sugar, and going easy during cocktail hour. Turn to healthy calorie-free drinks like green tea instead of sugary options like bottled iced teas.
我們還是鼓勵運動的前後補充蛋白奶昔來幫助肌肉的恢復和生長，但你在飲食中避免攝入過多流質卡路里，你可以選擇吃掉整個橙子而不是隻喝下橙汁，喝咖啡不加糖，在雞尾酒時間不貪杯，轉喝不含卡路里飲料比如綠茶，而不是喝含糖瓶裝冰紅茶。

’RE A MINDLESS EATER
你不經意間吃得更多

If your mind is elsewhere while you’re eating, you could be unknowingly derailing your diet. A review of studies published in the American Journal of Preventive Medicine found that eating while watching TV was strongly associated with the consumption of higher portions of calorie-dense food and drink. You’ll also remember less about the food if you ate while watching TV or working on the computer, which can leave you feeling famished later on.
如果你心不在焉的吃東西，你可能會讓你的減肥計劃漸漸脫軌。一項《美國預防醫學》雜誌的研究表明。邊吃邊看電視，對於所攝入大部分重卡路里的食物和飲料的大量消耗有着非常緊密的聯繫。在你看電視或者是在電腦上工作的時候你往往會覺得自己吃得很少，之後會讓你覺得很餓。

Avoid the Trap
避免入溝小竅門

Make it a priority to make mealtime just that: a time to focus on the food you’re eating, not the never-ending spam e-mail in your in-box. This means meals should be eaten at the dinner table or in the office break room instead of on the couch or in front of the computer.
把設定一個用餐時間作爲一個首要任務，用一段時間，把注意力都放在吃上，而不是處理郵箱裏面沒完沒了的郵件，也就是說飯要在飯桌上或是在辦公休息室吃，而不是在沙發上或是電腦前面。

’RE TOO STRESSED
你的壓力太大

Stress in the weight room is a good thing, but when it comes to healthful eating, not so much. Stressful situations like work deadlines and falling behind on bill payments can set up a scenario in which the reward portion of your brain takes control of your exhausted mind, making it difficult to resist diet-derailing foods.
壓力在健身房是一件好事情，但是對於健康飲食來說，就不見得了。壓力情景比如工作任務的最後期限要到了，你還有逾期的賬單沒有付清，都會營造出一種緊張，你的大腦要控制這樣讓人筋疲力盡的想法，就會對於減肥食譜之外的食物難以抗拒。

Avoid the Trap
避免入溝小竅門

During particularly stressful times, look for ways to distance yourself from unhealthy temptations such as the drive-thru on the way home from work. A walk in the park during your lunch hour or an all-out workout after a workday can help calm your nerves so you won’t dig deep into a tub of ice cream. Keep healthy snacks like baby carrots and almonds in your office or car so you can munch on these when your boss is pushing your buttons. And remember that it’s much harder to eat crap when you’re stressed if you don’t have it in the house in the first place.
在感覺到壓力特別大的時候，通過一些方法來把自己和不健康的情緒隔離開來，比如開車回家。午餐的時間在公園散步，或者工作一天結束後全身鍛鍊一下能夠幫助放鬆神經，這樣你就不會想要個大個的冰淇淋。在辦公室或者車裏放些健康零食，比如小胡蘿蔔和杏仁，當老闆給你壓力的時候你可以大快朵頤。還有記得當你壓力大的時候，你家第一時間又找不到垃圾食品，你便會覺得要吃到垃圾食品很困難。

FALL FOR THE “LOW-FAT” LABEL
迷信“低脂”標籤

Avoid the Trap
避免入溝小竅門

When companies alter processed foods like cookies, salad dressings, peanut butter, and fruit yogurt to become “low fat,” they typically add sugar to compensate for taste. So if you scarf down a jumbo low-fat muffin, you’ll likely end up eating more calories than if you had a normal-size full-fat muffin. You’re almost always better served by sticking with the real deal (read: plain 2% yogurt and full-fat natural peanut butter) and enjoying them in sensible servings. Besides, the fat these foods contain will help temper hunger pangs so you’re less likely to raid the vending machine later on.
當工廠改變像曲奇、沙拉醬、花生黃油等食物的加工，讓它們成爲“低脂”食品，加工過程通常會多加糖，爲了更好的口感。所以當你狼吞虎嚥下一個大號的低脂瑪芬蛋糕，比你吃下一個常規尺寸全職瑪芬蛋糕攝入更多的卡路里。你其實更值得自己製作貨真價實食物的來享受（配方：2%的原味酸奶和天然全脂花生醬），然後盡情享受明智的服務。此外，這些食物裏面的脂肪會緩解飢餓感帶來的不適，之後你也不會再去打劫自動販賣機。

EAT FAMILY STYLE
你喜歡在家庭風格餐廳用餐

If you think forgoing the drive-through for a sit-down restaurant will help in your pursuit to get lean, think again. According to a recent American Journal of Preventive Medicine study, dishes at family establishments like Applebee’s and Olive Garden have higher calorie counts on average compared with those served at fast-food joints.
如果你去免下車的快餐店用餐，想要減肥，那得三思。根據《美國預防醫學》雜誌研究，像Applebee’s 和 Olive Garden 這樣家庭風格的餐廳，往往比普通的快餐店提供的食物含更高的卡路里。

Avoid the Trap
避免入溝小竅門

Be the chef. Because restaurant fare is often a sea of nutritional pitfalls, trimming the fat means preparing as many of your own meals and snacks as possible so you can control the ingredients used. When you do eat out, try to select restaurants that post the calorie count of their dishes so you’re more informed and have a fighting chance.
自己做廚師，餐廳裏面的食物大都是打着營養幌子的陷阱。減脂意味着你對於自己每餐的用料及零食的控制。如果你非得出去吃那就選擇將菜單內含卡路里公示的餐廳，這樣你也好有數，也有地方說理。

9. YOU LOSE TRACK OF YOUR SNACKS
你吃零食不節制

Eating at regular intervals is common advice, but it can be all too easy to nibble your way to a soft physique. It seems silly to leave just one rice cake in the bag…Nobody will notice the missing brownie in the office lunchroom… It won’t matter if you grab a few extra handfuls of pretzels here and there as you plug away on the mindless, seemingly innocent munching adds up and could sabotage a well-planned diet geared toward torching fat.
每餐要吃得規律是常見的建議，但怎麼可能會這麼容易就吃出柔韌的體形。如果就在包裏放一塊米糕的話，看起來有點傻。。。沒有人會注意辦公室的午餐間丟失了一塊布朗尼蛋糕，在你拔電腦插頭的時候，隨手抓一把脆餅，這也無傷大雅。這些不注意，看起來只是多一些無害的咀嚼，殊不知這樣會破壞定好的計劃，向着肥胖邁進。

Avoid the Trap
避免入溝小竅門

If you’re serious about eating to get lean, one of the best ways to do it is to write down everything you eat in a detailed food journal that tracks each bite. A report in the American Journal of Preventive Medicine involving nearly 1,700 participants found that those who kept daily food records lost about twice as much body fat as those who failed to jot down what they ate. A food journal keeps you honest and lets you pinpoint where you might be falling into bad habits.
如果你下定決心通過飲食變瘦，其中最好的方法就是把吃過的每樣東西都記錄在，每日食物明細目錄裏面，來方便跟蹤每口到底吃了啥。一篇《美國預防醫學》雜誌上的報道，對1700名參與者調查後發現，那些每天對所攝入食物進行記錄的人比那些不記錄的人體脂下降了大約兩倍。一份食物日記讓你坦誠（每日所食）同樣會讓你意識什麼時候你可能會養成壞習慣。